Sleep Through the Clock Change: Expert Tips for Parents
Before having kids, the autumn clock change meant an extra hour in bed on a Sunday morning. Now, that's just a distant memory. If you're like many parents and dreading the thought of an earlier wake-up instead, you're not alone. We receive many questions about how to handle the clock change; the answer depends on how old your little one is.
We find the best way to handle a new routine is to be prepared. Join us to learn how to prep for Sunday 27th, clock change with Jenna Wilson. An award-winning Sleep Consultant and Franchisor of Little Dreams Consulting.
Newborn baby routine
Your newborn is not able to have much of a structured routine. It is very normal for their routine to be unpredictable until around four months. This makes the clock change a little easier to manage as you just need to pop your little one to sleep a little 'earlier' on Sunday night when they seem to be getting tired.
It may take your little one a little longer to fall asleep, which is expected as they might not be as tired to start with, but persevere, and within a week, they should be back to their regular sleep pattern.
Baby sleep routine
When it comes to babies over four months, try not to rush in as soon as you hear them waking up, especially if they are happy, because you do not want body clocks to stay on the 'old time'; but rather adjust to the 'new time'.
You will need to tweak your baby's bedtime routine and scheduled nap times. To do this:
- Increase your little one's awake time by 10-15 minutes on day 1.
- Then by 20-30 minutes on day 2, etc.
E.g. if your little one wakes at 7 am, their 'new' wake up time will be 6 am.
The easiest way to adjust their sleeping schedule is to keep them up an extra 15 minutes longer than you would usually. This will equate to around 45 minutes 'earlier' on the new time.
On Sunday 27th Oct, when it comes to your baby's bedtime routine, set it back by 15 minutes at a time ('new time') same for their naps. Within a week, Your baby's wake-up routine should be pretty much back on track.
Toddlers sleep routine
With toddlers and older children, our advice is to "split the difference."
If your toddler's bedtime routine is around 7 pm, put them to bed around 6.30 pm for the first three days. This will feel like 7.30 pm to your child and should avoid overtired tantrums and sleep problems at bedtime. After those three days, move bedtime to the 'usual' time of 7pm. It will take about a week for your child's body to adjust to this.
This will work if your little one is still napping too. If, for example, your little one usually takes a morning nap around 12:30, adjust this to 12:00 for the next three days after the time change. It will be a bit of a push for your little one, but not so much that it will cause much damage to their schedule.
If you have children over the age of two, help them know it is time to wake up (e.g. a Zeepy or Gro clock). Set the wake time to half an hour earlier for those first three days (just remember to set it back to normal again afterwards). Letting them get up a little earlier than normal for a few days won't cause a problem. By the end of the week they will be back on track and sleeping until their normal wakeup time.
For all little ones
Make sure your little ones get plenty of outdoor playtime and daylight during the day. During the winter, this is especially important as it will help regulate their internal rhythms.
It takes everybody's body roughly one week to adjust to any kind of change in sleeping habits. Make sure to give it time and know that, with a few tweaks, your little one will get back on schedule in no time!
If these changes are causing you concern, or if they will just add to your little one's sleep problems, just get in touch!
Want to know more about Little Dreams Consulting?
Jenna Wilson founded Little Dreams Consulting in 2016 while pregnant with her third child. She had been a childcare solicitor for 12 years but realised she was no longer passionate about the law. She was looking for something where she could still make a difference while being flexible around the needs of her own family. Shortly after, Fay Smith, a mental health social worker, joined her, and together they launched an award-winning, BFA-accredited, APSC-approved franchise. The franchise has now worked with over 1250 families.
Sleep can be a controversial subject, especially with children. Some kids find it easy to sleep, while others struggle. At Little Dreams, we believe that if your current sleep routine works for your family and everyone is getting the sleep they need, there's no need to make any changes. However, if you're finding it difficult and unsustainable, we're here to help in any way we can.
