Clock change! The sun is shining, daffodils are out, I am living my best life in sunglasses…….and the clocks are changing!
Each time the clocks change, many parents find themselves wondering how to help their little ones adjust. Losing an hour of sleep can be disruptive to children’s routines, but if you have an early riser, this could be the perfect opportunity to enjoy a well-deserved lie-in—just in time for Mother’s Day!
With the clock change on Sunday, 30th March 2025, here’s a simple and gentle guide to easing your child into the transition.
For Early Risers – Happy Mothers Day!
If your little one is an early bird, you may not need to do anything at all with the clock change. Their internal body clock will naturally shift, meaning that a 5am wake-up miraculously turns into 6am overnight—no effort required!
For those who want to keep their child’s existing schedule intact, read on for a step-by-step approach based on your child’s age. However, before we look at what to do, there are some general tips that can help everyone
- Don’t panic!: Even without making changes to their sleep, it will probably sort itself out even if you don’t make any changes.
- Darken the room: Those earlier mornings are lovely, but they can wake up up as our bodies sense the light. Investing in good blackout blinds or curtains can make a big difference. You can also use Gro-Blinds.
- Embrace natural daylight: Exposure to natural sunlight during the day helps regulate the body’s internal clock. A morning walk in Hylands Park, Chelmsford or a trip to the coast are great ideas.
Older Children (No Longer Napping)
Older children often benefit from a gradual transition to the new time.
- On Sunday night, move bedtime 30 minutes later (e.g. if bedtime was 7pm, move it to 7:30pm new time).
- Keep this new bedtime for three nights.
- On Wednesday night, return to the usual bedtime of 7pm.
Some children may take a little longer to fall asleep, but as long as they’re calm and happy in bed, allow them time to settle naturally.
Toddlers (1 Year and Up, Still Napping)
- On Sunday, push their first nap 30 minutes later (e.g. if they nap at 9:30am, move it to 10am). Apply the same shift to their second nap if they have one.
- At bedtime, put them down 30 minutes later for three nights.
- On Wednesday night, return to their normal bedtime.
- On Thursday, adjust nap times back to their usual schedule.
Infants (4-12 Months)
For younger babies, a slower adjustment works best.
- Shift naps and bedtime by 15 minutes earlier each day, so they’re back to their regular schedule by Thursday.
- If you are using awake windows, keep using these as well (but reduce the first one by 15 minutes)
- For example, if bedtime is 7pm, on Sunday put them down at 7:45pm, then 7:30pm on Monday, and so on until they’re back to 7pm on Thursday.
Newborns
Newborns don’t yet have established sleep cycles, so they tend to adjust more easily. You can switch straight to the new time on Sunday night. They may take a little longer to fall asleep at first, but their bodies will naturally adapt.
Finally, Happy Mothers Day, have a wonderful day and fingers crossed some Spring Sunshine!
If you are still struggling for restful nights, book in a 15 minute call to discuss how I can help
