We've invited Sleep Expert Rosey Davidson,
It’s that time of year again – the clocks are about to go back an hour on the last Sunday in October in the UK and Europe. While some people might be excited about the extra hour in bed, if you’re a parent of an early riser, it’s more like an hour less! Suddenly, that 5am wake-up turns into 4am, and it’s enough to give you Halloween-style chills. But don’t panic! There are a few easy ways to handle the clock change and help your little one adjust to the new time, so you can all avoid those way-too-early wake-ups.
- Keep it simple and do nothing: If your child is already on a flexible schedule (or no schedule at all!), you might not need to do anything at all. Just roll with their usual wake-up time, and before you know it, they’ll adjust naturally over a few days. It’s often the least stressful approach, and perfect if you prefer to go with the flow.
- The half-hour tweak: For those with kids who need a little more structure, try putting them to bed half an hour later than usual the night before the clock change. It’s a small shift that can help bridge the gap between the old and new time without totally throwing off their routine.
- Plan ahead for routine lovers: If your baby or toddler has a strict routine (or really struggles with time changes), start adjusting a few days in advance. Push bedtime, naps, and meals back by 15 minutes each day in the run-up to the clock change. That way, by the time it happens, they’re already closer to the new schedule and won’t be as thrown off by the shift.
- If they wake up early: If your little one wakes up too early after the clocks change, try to keep things calm and dark for as long as possible. It’s not time to start the day yet! Give them time to adjust to the new time zone and within a few days, they’ll be back on track. If they aren't back on track in a couple of weeks, maybe it is time to re-assess their routine, bedtime or what's else could be causing the early wake.
- Everyone needs time to adjust: Let’s be honest – it’s not just the kids who need time to get used to the new schedule. Here are some tips to help the whole family settle into the time change:
- Get outside – lots of fresh air and daylight will help reset your internal clock.
- Eat on the new schedule – this can help nudge everyone’s body clock in the right direction.
- Block out the morning light – use blackout curtains or blinds to keep the room dark in the mornings, so everyone can sleep a little longer.
- Limit screen time before bed – screens can mess with sleep, so avoid them in the hour before bed.
- Stick to the routine – keeping a calm, predictable bedtime routine will help your little ones wind down and settle more easily.
While you’re busy helping your child adjust, don’t forget to look after yourself! Go to bed a little earlier in the lead-up to the change to prepare for any early wake-ups. And remember, this won’t last forever – within a week or so, everyone should be back to normal.
For more sleep tips, head to my website www.justchillbabysleep.co.uk or find me on Instagram @just_chill_mama.