How to Survive Clock Changes: Prepping Your Little One for Daylight Savings

Sleep is always a hot topic when it comes to parenting, and there’s nothing like a clock change to threaten the equilibrium and routine we teeter precariously on the brink of. Fear not! We’ve teamed up with Rachel Thomas, Sleep Consultant, Mum of two, and founder of Sleeplikeababy.co.uk. Here, she shares mini sleep change plans and insider tips on getting ahead of the curve and making daylight saving work for you and your little one. 

 

If there’s one thing you can count on in parenting, it’s change! Just when you think you are in a good routine, along comes a clock change, and you’re facing another period of transition and uncertainty. 

But before the science, let’s start on a positive note!

There’s a glimmer of hope for parents of the wide-awake club. If you’ve been grappling with 5 am wake-up calls during the winter, you can rejoice at that extra hour you’re psychologically gaining. The world looks so much more ‘doable’ at 6 am, right?

Clock changes can be disruptive due to their impact on our internal clock (the circadian rhythm). The circadian rhythm regulates internal body systems like sleep and digestion over a 24-hour period. So why do time changes mess with our body clocks? Our circadian rhythm is primarily influenced by light and darkness, guiding our sleep-wake cycle, hormone release, and other bodily functions. Daylight saving shifts the timing of sunrise and sunset, so suddenly, we have less light in the morning and more in the evening, which can throw out our natural sleep-wake cycle.

Strategies for managing clock change

Help is at hand with some proven, easy-to-action tips, but first, you need to reflect on your parenting style and decide what pace and approach will work for your family. 

Below, you’ll find three options to tackle the sleep thief and some handy hints on navigating the clock change transition. The option you choose will largely be based on your personality and parenting

Option 1 - Spring forward & rip the plaster off

Perfect for laid-back parents who prefer to go with the flow 

If you’re not a stickler for structure and planning throws you into panic, this one is for you. Perhaps you’re not on rigid nap times and prefer the more flexible approach to sleep and bedtime routines. Ringing a bell? Then, continue to follow your natural approach and make your adjustments on the day after the clock change. There’s no planning in advance and no incremental changes to bedtimes. 

Option 2 - Baby Steps

Perfect for parents who like to plan and feel prepared

Are you obsessed with organisation and a lover of routine? Then, this approach is for you.

This option involves gradual, small steps in the run-up to the clock change, ideally one week out. This works well for little ones 6 months or older, as their circadian rhythm is well-established by this age.  

The week before the clock changes, adjust your full schedule, wake-up, bedtimes and naps by 10 minutes daily.  Here’s an adjusted wake-up example if your little one typically wakes at 7 am.

Day 1 wake at 6.50 am

Day 2 wake at 6.40 am

Day 3 wake at 6.30 am 

Day 4 wake at 6.20 am 

Day 5 wake at 6.10 am 

Day 6 wake at 6:00 am 

Day 7 6:00 am = 7:00 am

Option 3  Middle ground management

Perfect for parents of older toddlers or if you simply ran out of time to prepare.

This is an adaptation of the step-by-step change prep method in option two and allows a little adjustment to routines two days before the clock change. Again, using a typical wake time of 7 am to illustrate.

Day 1 wake at 6:30 am

Day 2 wake at 6:00 am - 7am

 

Whether you’re already skating on thin ice with sleep or just feel better armed with a routine, here are some expert tips to help you keep sleep and family life overall as balanced as possible.

Let there be light! (but at the right moment)

Exposure to daylight is the greatest secret to combatting any hangover from the clock change. Getting outside during the day promotes an increase in serotonin, which is a precursor to melatonin and a key ingredient for sleep.

Conversely, light at night signals the day isn’t over. A dark bedroom is crucial for good sleep, and that goes for both children and adults. It’s a common stumbling block for many families, but luckily, it is one that is so easily fixed. Invest in blackout curtains or blinds. You may have managed through the dark winter, but if you have been meaning to get better curtains or blinds, this is the time to do it. Melatonin, the sleep hormone, needs darkness, and with a simple consideration for window coverings, you’re onto a winner.

Tied to natural light is the importance of reducing screen time, particularly in the evening and close to bedtime. This is due to the negative impact of blue/white light on sleep hormones. We’re not here to pass judgment, but if you are using screen time,  try to avoid it either after 5 pm or the last 90 minutes before bedtime. 

Your routine, your rules

Routine provides great grounding to us through the day and a sense of safety and structure, but that can’t be prescribed by others. Keep doing the things that work for you and your family, and maintain your bedtime routine. Bedtime stories are always a great way to comfort and signal the end of the routine.

Accept & embrace change

As parents, we can often feel stressed. The juggle is real and as new parents we’re often facing a lot of firsts. For seasoned parents, we can face familiar changes after the passage of time but now with the added challenge of the demands of other siblings. If we’re already stressed, we can be hyper-vigilant about change, which can easily overwhelm us. 

Remind yourself that clock changes are change for everyone. It’s completely normal that such changes may take a little while to settle. You are doing the best you can, and this too will pass.

If you’re struggling with sleep routines and challenges, you can reach out to Rachel for more information and a more personalised strategy . She’s passionate about breaking the stigma of seeking support for sleep. Always speak to your health visitor or GP about any concerns.

About Rachel Thomas

Sleeplikeababy.info

Sleep consultant based in Llantwit major in South Wales.

Background: Rachel is a five-star rated sleep consultant with over 15 years experience working with families. She has two girls who struggled with sleep. This ignited a passion to support others to get better sleep. Rachel is an Occupational Therapist who has trained as a sleep consultant and provides 1:1 support across the UK.