Daylight saving time - how can we manage this with minimal disruption to routine?

Clocks go forward on the last Sunday of every March and backwards on the last Sunday of every October.

Nearing a clock change, especially for those who have their little ones in a gentle but predictable routine for sleep, or whose children struggle with sleep as it is, can seem daunting. You’ve maybe put in the hard work of establishing a bedtime routine, and just as things are on point, the clocks spring forward or backwards un-doing all that hard work!

The good news is, there are some simple solutions, which you can implement at various times, (depending when you read this!) to ease the transition and help the process to make up for that hour gained or lost!

Make a gradual change

I’d suggest (if there's time!) a week or so before the change in time, a slow shift in routine can be the easiest, gentlest change for little ones. There are a few ways you can do this based around whatever works best for your family - and your child's flexibility.

You could shift bedtime backwards or forwards (depending on whether the clocks are going backwards or forwards) by 15 minutes every 2 nights. Don’t forget to move all meal and nap times by the same amount throughout the day too. This means that by the time the clocks change, they should be well into their new routine, and they won't have noticed.

If it's too late to do that, then even just shifting bedtime by half an hour the night before the clock change, can make the 1hr change the following night, less abrupt for most children.

If you haven't managed to make any changes before the dreaded clock change, then don't worry!! Just make a gradual shift to bedtime over the next few nights afterwards, by 20 - 30 minutes each night until you're onto the 'new' time, and things will soon settle down. Remember, you'll need to move naps and feed/meal times in the day too, by the same amount.

The most beneficial clock change if you have an early riser is the 'Spring-forward' change in March, when the clocks move forward. If your little one usually wakes at or around 5.30/6am (or earlier!) that becomes 6.30/7am. A bonus lie-in, and hopefully it stays that way from then!

For those who battle bedtime, the Autumn 'Fall-back' change in October can also be a blessing. A usual 8pm bedtime then becomes 7pm, which can help with earlier settling, to get more sleep. The darker evenings and mornings also make a difference, without that pesky light streaming in when you're trying to get them to wind down, and stay asleep in the mornings until a reasonable time - unlike in spring and summer, where this can be tricky!

Maintain the routines you have, whilst adjusting the time accordingly. If you already follow a gentle bedtime routine (e.g., bath, story, milk, bed), stick to the same pattern, and implement it with your time changes as it will signal the time for bed, and keep things familiar and reassuring for your little one.

Further tips....

Winding down for bed is a key part of a bedtime routine. Here are some suggestions that might help you settle them down:

Why not introduce a sleep-inducing bedtime snack? Bananas contain magnesium, which supports muscle relaxation. They also provide tryptophan - an amino acid the body uses to make serotonin and melatonin, both of which help regulate sleep and mood. Milk also contains tryptophan, and combining it with a source of complex carbohydrates, such as whole grains, can make tryptophan more available to the brain (Sleep Foundation, 2024). This gentle mix of calming nutrients and slow-release energy may help the body unwind and prepare for rest.

While these foods aren’t sedatives, including them as part of a balanced diet - particularly in the evening - can support healthy sleep patterns over time (NHS, 2023).

There are many fantastic resources available that help to calm a little one at sleep time. For younger babies and toddlers, try a baby sleep meditation or white noise. For older children, guided meditations or relaxation and breathing exercises can also be very very beneficial.

Not forgetting cutting back on screen time before bed - screens produce blue light which delays the brain from switching off as well as dampening natural melatonin production, the sleepy hormone that helps us fall asleep. I always advise that screen time should end at least an hour before bedtime.

Keep the room DARK!

Darkened rooms encourage natural melatonin production in the evening (that magic sleepy hormone!).

It’s important in the time changes where bedtimes become light during those summer nights and mornings, that rooms remain dark. You can use blackout blinds, or a cost-effective, travel friendly tip is to stick aluminium foil (lightly dampened, it will cling) or cardboard to the inside of the window to completely stop any light entering the room.

Get those little ones tired out!

This really helps when the clocks go back, and you are planning on an earlier bedtime. It does help if they are tired out and ready to switch off and re-energise for their next day of adventures! Lots of fresh air, physical exercise and daylight exposure really helps with this.

Remember that your little one will adjust to a new routine quite quickly, typically within a few days, so don’t panic if you've left it too late to start gradually shifting bedtime, just go with it and things will soon even out!

If you would like further sleep support then please don't hesitate to get in touch, either by filling in my website contact form, or emailing emily@everythingbirthbabysleep.co.uk