Why the clocks going back is HELL for families – and just what to do about it
As parents, we may relish the idea of an extra hour in bed BUT the clocks going back is never that straightforward when there are others to think about!
The clocks go back this Sunday (29 October 2023) at 2am, giving Brits an extra hour of sleep – except if you're a parent, right?
In fact, babies and young children are far more more affected by the clock change than adults are – and for good reason, says one sleep expert.
Expert Dave Gibson reassured parents that while clock changes can have a BIG impact on children's sleep patterns – there are some top tips that can help parents (and their kids) adjust to the differences.
And his advice is invaluable!
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'A 1-hour change can significantly disrupt their sleep patterns'
In an interview with Vitabiotics, the sleep expert said that all of us will find an hour's change in sleep and wake times 'hard to accommodate' because our circadian rhythm is set up for us to go to bed and wake at roughly the same time every night.
'However,' he adds, 'infants and younger children, who thrive with consistency in both their routines and sleep schedule, are much more sensitive to an hour’s change in sleep and wake time.'
He added:
'A 1-hour change can significantly disrupt their sleep patterns due to their shorter sleep cycles compared to older children and adults. This means that it takes longer for their body clocks and internal systems to adjust to changes in their sleep cycle.
'Equally, young children have less understanding of the concept of time and are therefore more reliant on external cues like daylight to work out when it’s time to sleep and wake. This can be confusing when they are suddenly required to wake up at a different time.'
And those going through teething or through a growth spurt may find it even harder still because their routines are already being disrupted.
'Younger infants experiencing key developmental milestones such as rolling over, crawling, sitting, or walking may also become more restless at night, potentially leading to sleep regression,' Dave adds.
'Separation anxiety, typically occurring at around 6-8 months, can also disrupt sleep.
'Any existing sleep problems will be exacerbated by hours of change in their sleep time.'
How to help your child adjust to the clock change
So, what can we do about it as parents?
Firstly, you should recognise the signs, says Dave.
He advises parents to observe signs such as a child taking longer to settle in the evening, restlessness during the night and changes in nap patterns, but reassures parents that things WILL settle down in time.
Dave adds:
'Adapting to the extra hour gained when the clocks go back can take anywhere from a few days to a couple of weeks, but eventually, sleep will get back on track.'
Making simple adjustments to their bedtimes and wake times can also help, he advises.
'For infants, make transitions in 10-minute changes to bed and wake times per day over a 6-day period and for older preschool children and toddlers, 15 minutes daily.'
Keeping nap schedules and meal times on track by moving them by the same amount of time each day also 'helps their bodies synchronise with the new schedule.'
And the sleep expert also offered advice on how to navigate winding down for the night – advising parents to limit the amount of sugar your child has before bed and limit their fluid intake just before bedtime.
You should also dim the lights to signal to your child that 'it's time to wind down and sleep'.
'Make sure the bedroom is as dark as possible for a conducive sleep environment,' he added.
For older children, he advises using the 'Sun and Moon' explanation.
'For older children, try using the sun and moon analogy to explain what’s happening. The fun here is that your child is asked to stay in bed when the moon is out, and then they can get up with the sun. This makes more sense to them than the end of British Summer Time and the start of GMT.'
Finally, he advises, if you're worried about your child's sleep schedule or they regress in their sleep patterns, then you should see your GP to rule out any other conditions.
Here are 7 more tips and tricks on how to navigate the changes in sleep patterns for your little ones – and just WHY the clocks going back is HELL for parents:
1 Morning starts EVEN earlier!
So you've been blessed (for that read, blighted) with an early riser for a child. One who's up at 5am every day NO MATTER what you do. Yes, we've tried Gina Ford and the Baby Whisperer. Yes, we've tried longer naps, shorter naps, no naps, all the naps – you name it, we've tried it. It's just the way the child is, OK?
But, as if that wasn't enough of a challenge, now the world wants to throw another curve ball into the mix and see this blessed (for that read, freakin' difficult) child wake the whole household up at 4am instead.
Nice one, world.
2 ... and, funnily enough, there's NOTHING to do at 4am
As if the borderline clinical levels of exhaustion getting up at 4am gifts you wasn't enough, it also poses another challenge: what the hell to do at that hour. CBeebies isn't on yet. And you can hardly go to the park at 4am in the dark, when it's freezing outside.
You're on your own. NEVER have you felt more isolated.
3 You have to eat lunch at 10.30am
Early starts mean early breakfasts, and early breakfasts mean even earlier lunches. That 11.30am lunchtime (blame nursery!) now becomes 10.30.
Ten flippin' thirty! Which then means tea is at about 2 ... which means you have to add in a whole other meal – supper? – at about 5pm. This is getting ridiculous ...
4 Because you've been up since 4am, by 3.30pm they're shattered, miserable, hungry again and you've run out of stuff to do
But wait, before we can even make it to supper time – that new meal of the day we have to now cater for and clean up from – you've got to deal with the general misery that someone having been up since 4am goes through mid-afternoon.
Cue tears, tantrums... and that's just us. The kids? They're basically feral by this stage in the game.
5 Bed time is a FARCE!
So you decide that the only way to get the little darlings on track is to insist on a fixed 7pm bedtime. But by this stage they're SO over tired, they're actually wired – like, as if they've been taking speed all afternoon tired. You can't even catch them to get them into their room they're so hyper. From feral to French-farce-on-drugs. Brilliant. Just how we wanted to raise our families.
6 It takes WEEKS to get out of this cycle of hell
Other than moving the clocks back again – don't pretend you haven't tried to put them to bed at 4pm by changing the kitchen clock: 'I know you've only just got in from school, Sweetheart, but time flies when you're having fun. It's off to bed we go!' – this whole clocks situation is basically We're Going on a Bear Hunt.. but for real: there's no way under it; we've got to go through it.
Maybe that's what the book is actually about – time. Or maybe now we're just so tired we're seeing things that aren't there. We're actually hallucinating!
7 And then, just as you hit your stride in a new routine, they move them again!
SERIOUSLY, people! What don't you get?! Enough already with the clock moving. It's definitely a conspiracy. A conspiracy against parents. Against parents getting sleep. Against parents staying sane. We give up. You win. We're going to bed.
Want help getting your child to stay in bed for longer? Why not invest in a Gro Clock sleep trainer? It's a genius buy and you can see more details, here at Amazon.
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