Clocks Going Back (27 October) – How to Adjust Your Child’s Sleep Schedule
For many across the country, the clocks going back on the 27th of October means looking forward to an extra hour in bed. Still, instead of getting that bonus time to recharge and start the day feeling refreshed and energized, parents may find themselves dealing with disrupted sleeping patterns and an even earlier wake-up time for their little ones.
To help families navigate this transition, baby and nursery retailer, Kiddies Kingdom, has teamed up with child sleep consultant Jade Zammit to provide five easy-to-follow tips for adjusting children’s sleep schedules.
1. Gradual Adjustment
For young babies and children who are very sensitive to timings, slowly adjust their sleep schedule in the week leading up to the time change.
Jade says, “Gradually increase timings by 15 minutes every day for the week leading up to the clock change, this includes all wake times, naps and bedtime.
She gives the example, “bedtime becomes 7.15pm, and the next becomes 7.30pm, 7.45pm and eventually 8pm by the Saturday night. This means that when the clocks go back on the Sunday, you’ll be right back to where you were before!”
2. Split the Difference
For older toddlers, Jade suggests the split the difference method, which she explains, “where you adjust their bedtime over two nights by 30 minutes. This means putting your toddler to bed 30 minutes earlier on Saturday and 30 minutes later on Sunday, that way you can make up the difference.”
3. Nap Management
If your baby naps well, Jade shares “you could use the daytime naps as an advantage here! Either squeeze in an extra cat nap on the Saturday to push bedtime back or allow that bit of extra day sleep to help.”
4. Patience is key
If you haven’t had the time to prepare for the clock change, don’t worry! Jade suggests, “you could always tweak their routines and timings after the clock change has happened.”
Although, she warns, “over tiredness can kick in easy for some children and that hour can make a big difference! This is why I would advise only using this approach in order children, at least 5 years old and above!”
5. Create a calming sleep environment
Kirsty Carroll, Showroom Manager at Kiddies Kingdom, understands the challenges parents face during this time.
Kirsty shares, “Clock changes can disrupt babies’ sleep, but creating a comfortable and calming sleep environment can help your baby adjust. Consider investing in a high-quality cot and mattress that meets the needs of your little one, so they are safe and comfortable when it comes to bedtime.
Blackout blinds and curtains not only block out extra light from the earlier mornings when the clocks go back but also reduce any distractions. Introducing a nightlight is also a great idea to reduce exposure to bright light in the dark evenings, this should help your baby settle down before bed.
By following Jade’s tips as well as creating a peaceful and relaxing atmosphere, you can support your child’s sleep and promote a healthy sleep routine.”
Common mistakes made by parents during the clock changes (and how to avoid them)
Being a parent isn’t easy, and there are some common challenges to adjusting your child’s sleep schedule that can be easily avoided by following these simple steps:
1. Overdoing it
It is important to make sure any adjustments you are making are comfortable for your child. Jane advises, “if they become really overtired then this can bring on early rising in itself. And you’ll have the opposite effect of what you’re aiming for!”
2. Focusing only on bedtime
The challenges brought by the clock changes isn’t just about sleep, it’s about responsibly adjusting all aspects of your child’s routine. Jane gives the example of mealtimes, “breakfast, lunch and dinner times as their digestive systems are closely linked to our bodies responses to day and night!”
3. Rushing the process
“Don’t be too concerned if your little one isn’t able to adjust instantly. It can take up to a week for them to fully adjust, so remember to be patient,” Jade advises.