Sleep Expert Tips for the Clock Change This Weekend
As the clocks prepare to go forward on Sunday 30th March, many households will be bracing themselves for a familiar challenge – lost sleep and disrupted routines. Even just one hour less rest can affect concentration, energy levels and mood, especially for children. To help families prepare, Michal Szlas, sleep expert and founder of OTTY Sleep, shares his top tips with us for managing the shift with ease. Alongside him, Rosey Davidson, leading sleep consultant and founder of Just Chill Baby Sleep, offers practical advice for helping younger sleepers adjust.
1. Ease into a new sleep schedule
The body’s internal rhythm thrives on consistency, and a sudden one-hour shift can throw it off. Michal recommends, “Start adjusting your bedtime in small increments in the days leading up to the change. Go to bed 10 to 15 minutes earlier each night, building up gradually to a full hour before the clock change.”
Maintaining a regular wake-up time, even at weekends, is just as important. “It helps to avoid sleep inertia and makes mornings feel easier,” he adds.
For children, Rosey explains that slow, steady changes are even more important. “Babies and toddlers are particularly sensitive to changes in routine. Making gradual changes to bedtime and wake-up times over several days can really help. Younger children thrive on predictability, so consistency is key.”
2. Make the most of morning light
Light exposure plays a key role in regulating the circadian rhythm. Michal advises getting outside as early as possible in the day. “A short walk or even sitting near a bright window can help cue the brain that it is time to be alert. The earlier you get natural light, the more easily your body will wind down later on.”
Rosey agrees that this is especially useful for little ones. “Getting children into the daylight early helps reset their internal clocks and supports a smoother bedtime. It can also boost their energy and mood throughout the day.”
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3. Create the right sleep environment
With the shift into spring, now is the perfect time to make simple changes in the bedroom that support better sleep. Michal suggests, “Swap out heavy winter bedding for lighter, breathable materials. A cooling, moisture-wicking mattress topper can help regulate temperature and avoid discomfort. Pillows matter too – look for options that stay cool and support airflow to reduce tossing and turning.”
To help children relax into sleep, Rosey recommends establishing a familiar, calming bedtime routine. “Wind-down time with dim lighting, quiet play and no screens helps prepare the body for rest. A predictable sequence like bath, pyjamas, story and cuddles helps children feel settled and secure.”
4. Look out for signs of tiredness and adjust sleep needs
Sleep deprivation in children can show up in different ways – from mood swings and clinginess to trouble concentrating or falling asleep during quiet activities. “Some children become more hyperactive when they are overtired,” says Rosey. “It is important to recognise these cues and respond with reassurance and consistency. Be patient – some children take a few days to adapt, but they will settle with gentle support.”
Rosey also shares that every child is different when it comes to how much sleep they need. “Newborns typically need around 14 to 17 hours, toddlers need around 11 to 14, and teenagers still benefit from 8 to 10 hours per night. Rather than aiming for exact numbers, look at your child’s overall wellbeing and spot signs that they might need more rest.”
Michal adds, “Whether you are an adult or a parent managing routines for a family, preparing for the clock change with small, consistent steps will make the transition smoother. Sleep is foundational to how we function, and a few mindful changes now can support better days ahead.”