Should you adjust your child’s sleep when the clocks change?

What’s not to love about the start of British Summer Time? The evenings get lighter, the days get longer, and spring is on its way. Which is all lovely, unless you have young children to convince that it’s night-time when the sun is clearly still very much up, and did we mention losing an hour’s sleep? 

We love spring but as parents we often feel like we need all the sleep we can get, so it’s hardly surprising if you aren’t relishing the thought of losing an hour when the clocks change on the 31st of March. You might also be worried about how lighter nights will affect your child’s sleep, so we have a few tips for sleep in spring. 

Gradually alter bedtime and wake time  

In the few days before the clocks change, bring bedtime forward by about 15 minutes a day and wake your child a little bit earlier. Try to have a really good routine for yourself and your child in the week before the clocks change so you are rested before you lose an hour of sleep.

If you don't already have blackout curtains or blinds, these might help to block out any extra light making bedtime hard. Remember if using blinds to make sure blind cords are safely attached.

Keep a consistent bedtime routine  

Think about your child’s bedtime routine. A simple bedtime routine can help them gradually relax and feel ready to sleep. Start calmer activities around an hour before bedtime to help them relax ready to sleep.

Spend time outside  

Having plenty of fresh air and sunshine is great for many reasons but will help your child to sleep well at the end of the day. Getting some natural light in the morning is especially helpful for calibrating your circadian rhythm - the body's internal clock.

Most importantly, don't let worry take over

If moving your child’s schedule gradually requires more planning than you can muster, or the thought of it is more stress-inducing than the actual event, don’t worry. Take a step back and try not to let it dictate your week. It might take a few days to adjust but within a week or so of the change you’ll both be in the swing of it.

In the meantime, go easy on yourself and your child as you adapt. Now bring on that spring sunshine!