Clocks going forward: How to stop it affecting your baby’s sleep
Louisa Sherlock
Associate EditorThe clocks ‘spring’ forward on 31 March 2024, meaning it’s officially the start of spring (woo hoo). But it also means we lose an hour in bed (boo)
For parents who are already sleep-deprived, the thought of being denied an(other) hour’s sleep is NOT something to look forward to. Not to mention the impact the changing clocks could have on your baby’s sleep routine.
We chatted to the sleep experts to find the best ways to help your baby and toddler adjust to the clocks going forward on 31 March, without you all ending up exhausted.
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Expert sleep tips
1. Change ALL the clocks
If you've got a sleep clock in your little one's room, make sure you change it on Saturday 30 March. Parenting expert Kirsty Ketley says:
'Something that parents forget to do, is to change their toddler's sleep clock - now technology updates itself, it's easy to forget!'.
2. Start the day before (if you can)
If your baby is sensitive to routine, or has quite a predictable day you can start preparing in advance of the change, says sleep expert Rosie Davison.
'Gradually bringing bedtime, and the rest of their routine (meals/feeds/naps) forward will help to prepare you and your baby. Some people do this in the lead up to the clocks changing by 15 mins per day, and others will just move things by half an hour the day before.'
3. Invest in blackout blinds
While lighter mornings make it easier for us to get out of bed, it's not great for kids nodding off at night. Rosie says:
'Think about using blackout blinds. It will be lighter in the evenings so consider darkening your little one's sleep space. Darkness helps us to switch off and sleep. And the production of our sleep hormone melatonin is supported by darkness.'
4. Get outside
Being outdoors on Saturday will make a big difference to how your little one sleeps, adds Rosie.
'Make sure you and your little one get lots of fresh air, natural light and exercise the day of the clock change. This will help everyone to feel tired and to sleep well that night, plus it helps our circadian rhythm (internal body clocks) to adjust.'
5. Pick a 'sleepy' bedtime snack
Switching up what snack you give your child before bed can also help them adjust to the changing clocks in the coming days. Especially when you're trying to get them to bed at 7pm on Sunday night (aka 6pm!).
'Choose a bedtime snack such as a banana, whole grain cereal or warm milk to encourage your child to feel drowsy', says Kirsty.
'Cherries are also said to boost melatonin.'
However always make sure to remove the stone and chop the cherry up into quarters.
Need advice?
Our health visitors and nursery nurses are online Monday to Friday evenings to answer your queries on feeding, sleep and child health.
6. Drop a nap
If your baby is less than 5 months, holisitic sleep coach Emily Whalley recommends switching up their naps. She says,
'A baby under 5 months or so does not yet have an established circadian rhythm and they are likely to be taking frequent shorter naps. This means that you can simply drop a nap and make bedtime earlier to accommodate for the clock change or add a nap and make bedtime later depending on how your day is going.'
And for older babies, Emily adds,
'You can adjust nap times the day after the clock change and if you already have a chronic early riser then use the clock change to your advantage. Do a later last nap of the day and a later bedtime! (Just make sure the bedroom is nice and dark as it will be lighter in the mornings).'
7. Do nothing
What now?!
Sleep expert Eve Squires explains:
'We see the clock change as a massive positive for parents of early risers. If a child is waking early, just doing nothing will result in a later wake time by an hour. 5am risers become 6am ones. 6am risers 7am.
'It’s simple but effective, but our top advice involves not worrying about it. The good news is that whatever action parents take, sleep will return to normal within a week.'
Phew!
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