How to help my child adjust to the clock change?
The upcoming “fall back” clock change can disrupt your child’s sleep routine, especially if your little one already struggles with sleep.
Fortunately, there are still steps you can take to help ease the transition. Below are three different strategies for adjusting bedtime, depending on how much time you have and how gradual you’d like the transition to be.
These tips will help ensure that your child is prepared for the time shift and will minimise potential sleep disturbances.
Super gradual Approach
If you have a full week to prepare, you can make the shift in smaller, more manageable increments. This is the most gradual approach and is ideal for children who are particularly sensitive to changes in their routine.
Start six days before the clock change: Push bedtime later by 10 minutes each day. For example, if your child’s usual bedtime is 7:00 PM, aim for 7:10 PM on the first day, then 7:20 PM the next day, and so on.
Continue to shift in 10-minute increments until bedtime has shifted by a full hour by the time the clocks go back.
This gradual adjustment allows your child’s internal clock to adapt slowly, making it less likely that they’ll experience nighttime wake-ups or early risings after the clock change.
Gradual Approach
For those who have a bit less time, a 4-day plan can still be effective. This option involves larger but still manageable increments, helping to prepare your child for the clock change in a short period.
Four days before the clock change: Shift bedtime later by 15 minutes each day. For example, if your child’s usual bedtime is 7:00 PM, aim for 7:15 PM on the first day, then 7:30 PM the next day, and so on.
Continue this pattern for four days, reaching a bedtime that is an hour later by the last day.
This approach strikes a balance between making a gradual change and adjusting quickly enough to fit within a shorter timeframe.
Fast Approach
If you’ve left things to the last minute, don’t worry! There’s still a way to help your child adjust over just a couple of days. This plan involves a faster shift, making it suitable for children who adapt easily or for parents who didn’t have time to prepare earlier.
1. Two days before the clock change: Push bedtime 30 minutes later on the first day. For example, if bedtime is usually 7:00 PM, aim for 7:30 PM.
2. On the day before the clock change, shift bedtime an additional 30 minutes later, reaching a bedtime that is one hour later than usual.
While this approach is the quickest, it may cause some temporary sleep disturbances. Be prepared to offer extra comfort if your child struggles to settle down, and make sure to adjust the rest of the routine (like meal and snack times) accordingly.
Additional Tips for a Smooth Transition
Regardless of which approach you choose, it’s important to adjust meal and snack times along with the bedtime shift. Eating schedules can influence sleep patterns, so moving these times in line with the sleep adjustments can help your child’s body clock adapt more smoothly.
For example, if you’re shifting bedtime by 15 minutes, do the same for dinner and any snacks. This consistency helps signal to your child’s body that all routines are shifting, not just bedtime.
Remember to Take Care of Yourself Too
As you prepare your child for the clock change, don’t forget to look after your own sleep as well. Aim to go to bed a little earlier in the days leading up to the change, to help you cope with any early wake-ups or disturbances that might arise.
If your child struggles with sleep regularly, the clock change may feel even more daunting. For more tailored advice, consider booking an Initial sleep consultation with me.
During the consultation, we’ll discuss your child’s sleep issues in detail, conduct a mini analysis to identify root causes, and explore ways I can support you further in improving your child’s sleep.
Let’s make this clock change a little easier for everyone. There’s no reason to face sleepless nights alone—help is available!
