With the impending clock change, a few parents have been in touch asking how to cope with it. So we've written down a few top tips to help you navigate it without too much disruption.
1. Stick to your rhythm
In our sleep workshops we talk a lot about rhythm / ritual (not routine). This conditions your child to instinctively know that it is time to start winding down for bedtime - so their brains start to predict sleep.
Providing you have this in place already, it shouldn’t be too difficult for you to work with the ‘change in time’. Without a time based routine, a rhythm is able to occur whenever - so the time almost becomes irrelevant.
2. Go with the flow
Take your cues from your child. When they begin to appear sleepy, start the bedtime rhythm with them. Their bodies will fairly quickly just to the new timings.
3. Keep it dark
Biologically, we are designed to sleep when it is dark but given that our clocks change for ‘daylight saving’, you are pretty much guaranteed that it's going to be lighter at bedtimes (and sometimes in the mornings).
A blackout blind is good for helping to keep your child's room dark - but if possible you could also close all the curtains around their room (landing, other bedrooms, bathroom) before they head to bed so it’s darker all around.
4. Adjust bedtimes gradually
If your child is struggling with the new ‘time’, try adjusting their bedtime by 15 minutes each day (either before or following the clock change - adjust according).
5. Fresh air
Remember that the key to a good night's sleep is lots of exposure to light during the day (morning - lunch is optimum but anytime you can get outdoors in the fresh air is beneficial).
6. Be prepared
It is likely that because your child is either up earlier in the morning or going to bed slightly later in the evening that they may be more tired and thus grumpier than normal the following day.
Try to be understanding and remember that it will pass (very quickly if experience is anything to go by).
If you are struggling with your baby or toddlers sleep and would like to understand the science of sleep whilst also adding tools to your toolkit, head over to our website to find out more