Coping with Bedtime When the Clocks Change

Article By
Anna
Published On
04 Aug, 2020
Read Time
5 minutes

We know how it is, you've just got your baby into a lovely bedtime routine, they snuggle down to sleep without fuss and wake at a reasonable time in the morning. Then the clocks change and your toddler's sleeping pattern goes out of the window.

Don'tĀ stress.Ā Here are someĀ top tipsĀ toĀ help you cope with baby bedtime when the clocks change.

How to avoid baby sleep problems when the clocks change

We suggest delaying the start of your child's bedtime routine a few weeks before the clocks change, settling them 15 minutes earlier or later than usual every few days, untilĀ theirĀ bedtime has moved.

By the time theĀ clocks change forwards or backwards,Ā yourĀ toddler will have altered their sleeping patternĀ and hopefully stay in bed until the correct wake-up time the next morning.Ā  If your child is having daytime naps you will need to adjust these in the same way, along with meal and milk times.

Create a healthy sleep environment

A dark room is invaluable to promote sleep, so using a Gro Anywhere Blind can make all the difference.

Try to keep your baby's bedroom atĀ a comfortable temperature of between 16-20ĀŗCĀ and keep the noise down.

Using a nightlight or playingĀ soothing music or natural noises can sometimes help reassure a child whoĀ is afraid of the dark or easily unsettled at night.

Check out our adorable penguin nightlight orĀ our cute and cuddly sleep aids if your little one needs a bit of reassurance atĀ night.

Have regular sleep and wake up times

EncourageĀ good sleeping habits by sticking toĀ a regular sleep-wake schedule, especially a regular time of getting up in the morning. Try not to changeĀ bed timeĀ and wake up time by any more than an hourĀ from day to day including the weekends.

The Groclock is a great way toĀ showĀ children who can't tell the time when they should be asleep and when it's okay to wake up and play.

When the clocks change,Ā don'tĀ forget toĀ set yourĀ GroclockĀ backĀ orĀ forwardsĀ an hour before you go to sleep.

Have relaxation time

Encourage your child to enjoy someĀ wind down time prior to sleep.Ā Change their activities to something relaxing andĀ non stressfulĀ in the half hour before bedtime. Turn off the TV and computer and read or listen to a story tapeĀ for example.

Make sure you say what you mean

For many childrenĀ saying "go to bed" may no longer mean "go to sleep", but rather "go to your bedroom to amuse yourself". Make bedtime mean sleep timeĀ by removing thingsĀ not associated with sleep such as toys,Ā TVĀ and computer fromĀ your child'sĀ bedroom.

Set clear boundaries

Have clear and consistent boundaries at bedtime.Ā Ā When you say 2 stories mean 2 stories. Lack of setting limits at bedtime can lead to delayed bedtimes and bedtime battles.

Have a focused bedtime routine

Aim to carry out the same series of steps every night, about 30 minutes before your child goes to bed:

  • A warm relaxing bath lasting about 10 minutes, a pre-bed bath should not be a play time.

  • Go straight from the bathroom into the bedroom - do not go back into the living area.

  • Dim the lights - this will help with the production of the sleep hormone melatonin.

  • Read one or two stories with your child.

  • Say good night, then leave the room.

  • Your child should be asleep about 15 minutes later.

A good diet

A bedtime snack of foodsĀ such as banana, warm milk, oat biscuit, and whole grain cereal can help to encourage your child to feel drowsy.Ā That'sĀ because these foodsĀ contain an amino acidĀ calledĀ tryptophanĀ that encouragesĀ sleep.

For moreĀ advice about foods to choose and foods to avoid before bedtime, check out our guide toĀ foods that aid sleep and encourage your baby to sleep better.

Regular exercise

It'sĀ not normally a problem to encourage your little one to run around and playĀ but research has shown that increasedĀ physicalĀ exercise can encourage sleep. For your toddler thisĀ meansĀ regularĀ physical playĀ forĀ 20 -30 minutes three or four times a week.

ButĀ don'tĀ encourage too much energeticĀ exerciseĀ within 3 hours of bedtime.Ā Use the time to start winding down to sleep.

Don't forget to praise your child

Children love to hear thatĀ they'veĀ done something well.Ā SoĀ reward your little one withĀ praise every morning when they have kept toĀ your sleep and wakingĀ rules.

The most common things that disrupt a child's bedtime routine are:

  • Coming back late from an outing or visiting friends

  • Friends staying over

  • Clocks changing

  • SchoolĀ holidays

  • Family upset or illness

  • Something on TV the kids want to watch

  • Eating the wrong food too close to bedtime

Advice from a sleep expert

Fi Star-Stone is a broadcaster, mum of two and author of The Baby Bedtime Book - Say Goodnight to Sleepless Nights! a gentle sleep guide that covers sleep issues from newborns right up to pre-teen. Here she gives her advice on surviving daylight-saving times.

"Daylight saving time is often the worst time of year for those with little ones as it can wreak havoc on babies and toddlers sleep routines. By following my gentle sleep tips, hopefully you'll find the transition to the new hours, a little easier to manage.

Springtime: Spring forward into a happy baby bedtime

When we pop those clocks forward it means one hour less sleep for you and your little one, too. But don't panic - you can avoid problems by getting your child ready about a week before the clock change.

My top tip for clock-rockin' baby-bedtime-happiness is to put your little one to bed 10 to 15 minutes earlier each night for seven nights. This simple tip can really help make the transition smoother and the clock change tick tock along nicely.

If you're reading this with less than seven nights to prepare - don't worry, start as soon as you can, even a couple of nights before the clock-change can really help.

With older children, if you are not already using one - use a sleep clock like theĀ Groclock! These clocks are fantastic and really help little ones to know when it is OK to get up out of bed and come to you.

Simply set the Groclock at bedtime with your preferred wake-up time - nothing too unrealistic, while we'd all like a 9.30am lie-in, a 7-8am wake-up is more achievable! Explain to your little one that if they wake early, they must "wait for Ollie the Owl to wake up too".

If they are wide-awake only half an hour before the clock is due to change into the sunshine, reading books in bed is fine! I encourage this for early-wakers as it gets them into a little routine of waking gently and waiting until the right get-up time.

Autumn time: Fall back into a happy baby bedtime

For those without little bundles of joy, this means an extra hour of glorious sleep! For us parents - not so lucky. For us it means baby is likely to wake on time - meaning the usual 7am get-up-and-go is now 6am. Ouch.

In the autumn - simply reverse the springtime top tip for a happy baby bedtime! So, starting seven nights before the clock change, put your little one to bed 10 minutes later each night leading up to the clock change.

As mentioned in my springtime tips - with older children, if you are not already using one - use a sleep clock. They're fantastic and really help them to know when it is OK to get up out of bed and get you.

Finally, the week after clock changes you may find your little one is unsettled. Try not to worry - they'll soon settle once they get into the swing of the new season's time zone. By sticking to your usual daily routine, and a happy bedtime routine, you'll soon have a happy sleeper again!"