Hooray! Extra hour in bed! (Said no parent ever!).
The clocks go back at the end of this month which can cause disruption for sleep for babies and toddlers (and therefore us parents too!).
This disruption will be temporary as they adjust to the new timings but there are a few things you can do to keep this disruption to a minimum.
Here are our top tips for preparing for clock changes!
Gradual Adjustments
Start by making gradual adjustments to your child’s bedtime a week before the clock change. Move their bedtime and nap times by 10 minutes later each day until you’ve reached the new time. This helps them adapt slowly and reduces the shock of an abrupt change.
Natural Light Exposure
Natural light plays a crucial role in regulating our circadian rhythms. Try to expose your child to natural light in the morning, especially in the first few days after the clock change. A morning walk or play outside can help reset their internal clock.
Use a black out blind
In the autumn we are lucky because the clock change means it get darker earlier which will naturally help your child produce melatonin which is conducive for sleep. The down-side to this though is that it’s lighter earlier the mornings so investing in a decent black out blind is a good idea, especially if you have a naturally early riser.
Flexible Napping
Napping schedules can be more flexible than bedtime routines. If your child seems tired during the day, let them take shorter naps to ensure they’re tired enough to go to bed at the new time. Over time, their napping schedule will naturally adjust to the new bedtime.
Comfort and Security
Changes in routine can sometimes make children feel anxious or unsettled. Offer extra cuddles and reassurance during this transition if you need to.
Offer Healthy Foods
Diet plays a significant role in sleep patterns. Provide nutritious meals throughout the day to help your child maintain energy levels and stay on track with their new schedule. Avoid heavy or sugary foods close to bedtime.
White Noise or Soothing Sounds
Sometimes, ambient noise can help children adjust to a new bedtime. Consider using a white noise machine or calming sounds like ocean waves or gentle rain to create a soothing environment that promotes sleep and helps them to calm their mind.
Try not to worry!
Even if your little one resists the new schedule, try to avoid becoming frustrated or stressed. Stick to your usual bedtime routines, including soothing activities like a bath, reading or gentle lullabies, to help your child understand that it’s time to wind down. Use the time to do some mindfulness or meditation yourself.
You can also do nothing!
These tips are all worth a try but ultimately if you decide to do nothing and just go with the flow that’s fine too!
Good luck!