Sleeping

• To counteract the impact of the clocks changing on your child’s bedtime and sleep, we suggest delaying the start of your child's bedtime routine a few weeks before the clocks change. 

• Ensure their room is quiet, dark and between 16-20ºC in temperature.

• Stick to a consistent bedtime routine and give them time to relax before bed.

We know how it is; you've just got your baby into a lovely bedtime routine where 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. 

But don't stress. We’ve put together some top tips to help you cope with baby bedtime when the clocks change. 

Why does the clock change disrupt children's sleep cycles?

The clocks changing alters a child’s internal body clock (circadian rhythm) which regulates sleep, wakefulness and other patterns based on the light and dark.

By it being lighter or darker than they’re currently used to, it makes it harder for them to fall asleep and wake up when they usually would. 

How to manage clock change with a baby or toddler

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, until their bedtime has moved. 

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

Alongside this, there’s some other adjustments you can make so that your baby’s sleep isn’t impacted when the clocks go back or forward...

Create a healthy sleep environment

A dark room is invaluable when promoting deep sleep, so it’s no surprise that using a portable black out blind can make all the difference when the days are shorter. And its portability means that it can be used whether you’re at home or on your travels. 

Additionally, try to keep your baby's bedroom at a comfortable temperature of between 16-20ºC and keep the noise levels down in the surrounding areas. 

There’s also the option of using a nightlight or playing soothing music or natural noises which can sometimes help reassure a child who is afraid of the dark or easily unsettled at night. 

The Dreammaker™ Light and Sound Baby Sleep Aid is a great solution for this as it offers both calming red light and pink noise to replicate the womb, which are both sensored to come on when a baby cries. 

Have regular sleep and wake up times

Another great tip is to encourage good sleeping habits by sticking to a regular sleep-wake schedule, especially a regular time of getting up in the morning.

Try not to change their bed and wake up times by any more than an hour from day to day including the weekends (once you’ve made the minor adjustments to counteract the clocks going back or forward).

Try a Gro Clock

To help with regular sleep and wake up times, try a sleep training clock like the Groclock Sleep Trainer Clock, which signals to children who can't tell the time when they should be asleep and when it's okay to wake up and play. It has two different colour settings: a blue face to signal to your child that it’s time to sleep, and a yellow face to signal that it’s morning time. This way, if they wake up and the clock still has a blue face, they know it’s not quite time to get up and should focus on their sleep.

Tommee Tippee GroClocks are simple to use - you just simply set the time you would like your child to wake up in the morning. But when the clocks change, don't forget to set their clock either an hour back or an hour forward before you go to sleep. 

Have relaxation time

If you have a toddler, encourage them to enjoy some wind down time prior to sleep. Change their activities to something relaxing and non-stressful in the half hour before bedtime. 

A good example would be to turn off the stimulating TV or computer and instead read with them or pop on an audio book they can listen to. 

Make sure you say what you mean

For many children, saying "go to bed" may no longer mean "go to sleep", but rather "go to your bedroom to amuse yourself". 

To solve this, make bedtime mean sleep time by removing things not associated with sleep such as toys and devices from their bedroom. 

Similarly, you should have clear and consistent boundaries at bedtime. When you say two stories, you should mean two stories. A lack of setting limits at bedtime can lead to delayed sleep and bedtime battles. 

Have a focused bedtime routine

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

• Give them a warm, relaxing bath.
• Go straight from the bathroom into the bedroom, avoiding any other living areas if possible. 
• Dim the lights in their bedroom as this’ll create a cosy and sleepy atmosphere, aiding the production of the sleep hormone melatonin. 
• Enjoy one or two stories with your child. 
• Say good night and then leave the room.  

A good diet 

If your child likes a bedtime snack, opt for foods such as a banana, warm milk, an oat biscuit, or whole grain cereal which will encourage your child to feel drowsy. That's because these foods contain an amino acid called tryptophan that encourages sleep. 

For more advice about foods to choose and foods to avoid before bedtime, check out our guide to foods that’ll encourage your baby to sleep better. 

Sleep expert advice on daylight saving time and kids

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. And we’ve teamed up with her to hear more about how to avoid sleep impact when the clocks change. 

"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 clocks 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’re not already using one - use the Groclock Sleep Trainer Clock. 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 clock at bedtime with your preferred wake-up time - nothing too unrealistic though; while we'd all like a 9.30am lie-in, a 7-8am wake-up is more achievable! And then explain to your little one that if they wake early, they must "wait for OllieOwl to wake up too". 

If they’re wide-awake only half an hour before the clock is due to change into the sunshine, reading books 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 the 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’re 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!" 

The clocks changing doesn’t have to negatively impact your child’s sleep routine, whether they’re a baby, toddler or even older. In fact, it gives you a chance to home in on a bedtime routine that works for you both, giving them the key to a long, restful sleep every night. 

If you found this article helpful, discover our tips on sleep regression.