Clocks go back: Child sleep expert on how to get an extra hour in bed if you have kids
With clocks set to go back on Sunday 29 October, this generally means an extra hour of sleep - except for parents of young children.
If your toddler generally wakes up at 6am, this could mean a 5am wake-up call this weekend as they will not realise or have adjusted to the new time difference.
Luckily, all is not lost as a child sleep expert explains that there are a few things that parents of young children can do to ensure they get that much-needed extra hour of sleep.
"As we approach the clocks going back, just a few adjustments can make all the difference and get you that extra hour in bed that you definitely deserve," Joanna Rammell, sleep expert at The Little Sleep Spot, says.
Gradually shift bedtime
Rammell recommends moving your child’s bedtime forward gradually by 15 minutes each night for the few days leading to the clock change to help with the transition.
"For example, if your child's bedtime is typically 7 p.m., shift it to 7:15 p.m., then 7:30 p.m., and so on," she says.
"That way by the time Saturday night rolls around, they’re going to bed an hour later and are more likely to wake up an hour later on Sunday morning."
Adjust naps and meal times
Along with adjusting your child’s bedtime, it’s also important to adjust their nap and mealtimes too.
"Make the same 15 minute adjustment to your child's daytime naps and meal times too," Rammel says.
"So a 12pm nap becomes 12.15pm and so on - it helps to make that later bedtime more manageable."
Keep the lights off longer in the morning
Another 15 minute adjustment that can be made it gradually keeping the lights off in your child’s room for longer in the mornings leading up to daylight savings.
Rammel says the reason for this is that it can help to adjust their circadian rhythm to a later morning rise.
Choose calm activities over screens
"Avoid screens to keep your child awake longer," Rammel advises. "Blue light from screens can affect melatonin production and, therefore, their quality of sleep."
Rammel adds that instead of screens, you should try and keep your child awake for longer by using calming activities such as reading books, playing quiet games, or singing songs.
Maximise natural light in the afternoon
Light plays a key role in regulating our body clocks, which is why it’s important to ensure your child gets plenty of outdoor playtime in the afternoon as this can boost melatonin production, the sleepy hormone, later in the evening.
Rammel adds: "With a bit of planning and these simple adjustments, you’re more likely to secure that extra hour of sleep and maintain a consistent sleep routine."
Daylight savings: Read more
What happens to your body when daylight saving time ends? Experts explain (Yahoo Life, 4-min read)
Is Daylight Saving Time Ending in 2023? What to Know About Turning Back Your Clocks This Year (Country Living, 3-min read)
Clocks go back: Scrapping daylight saving could save UK households money (Evening Standard, 2-min read)
Watch: 66% of Americans think daylight savings should be abolished
