How to Help Your Child Adjust to the End of Daylight Saving Time
At 2 a.m. on Sunday,October 27th, 2024, the clocks in the UK will go back one hour, marking the end of Daylight Saving Time. While many look forward to an extra hour of sleep, parents of young children might find this change a little more challenging. Just when you’ve finally got your little one sleeping until 6 a.m., the clock change can throw off their routine.
So, how can tired parents ensure they also get to enjoy that extra hour in bed? Here are some tried-and-tested strategies to help you manage your child’s body clock during the time change.
How to Help Your Child Adjust to the Clock Change
Tip 1: Gradually adjust bedtime ahead of the clock change
Start preparing your child’s body clock about 10 to 12 days before the clock changes. Shift their bedtime 15 minutes later every three nights. For example, if they normally go to bed at 7:30 p.m., move it to 7:45 p.m. After three days, shift it again to 8:00 p.m. Initially your child may still wake at the same time, but this gradual change will help their body adjust to the new time without sudden disruptions. Don’t forget to adjust naps, meals, and milk feeds along with bedtime.
Tip 2: Use natural light to your advantage
Natural light is one of the biggest influences on our circadian rhythm (body clock). Encourage your child to spend time outdoors, especially in the afternoon. Exposure to natural light will help them stay awake longer, making it easier to adjust to the new bedtime.
Tip 3: Create a calming bedtime wind-down
In the hour leading up to bedtime, it’s important to help your child wind down. Aim for quiet activities like reading a book or singing soft lullabies. Avoid screens during this time—research shows that the blue light from screens can delay melatonin production, making it harder for your child to fall asleep.
Tip 4: Stick to a consistent bedtime routine
Consistency is key for a smooth bedtime. Around 30 minutes before your child’s new bedtime, start a calming routine.
A suggested bedtime routine might include:
- A warm bath: Keep it short (about 10 minutes), and avoid playtime to prevent overstimulation.
- Dim the bedroom lights: Lower the lights in the room to stimulate melatonin production.
- Quiet story time: Read one or two stories or sing a soft lullaby. Afterwards, cuddle your child, kiss them goodnight, and tuck them in with their favourite toy.
- Time to sleep: Leave the room when they’re drowsy to encourage independent sleep. Ideally, they should fall asleep within 15 minutes.
Tip 5: Adjust meals and morning feeds gradually
Just as you adjust bedtime, it’s important to delay your child’s meals and morning milk feeds by 15 minutes every few days. This will prevent them from waking up early expecting food and help them adapt to the new schedule.
Tip 6: Set up a visual wake-up cue
To help your child understand when it’s time to wake up, try setting up a lamp on a timer in their bedroom. Set the light to turn on 15 minutes later than their current wake-up time, and explain that they should stay in bed until the light comes on. Praise them for staying in bed, and gradually adjust the light to come on later as bedtime shifts.
By taking these small, gradual steps, you can help make the transition to the end of daylight saving time smoother for both you and your child. Instead of dreading the clock change, you might just be able to enjoy that extra hour of rest!
