Managing Bedtime When Clocks Go Forwards or Backwards

When Do The Clocks Change?

In the UK the clocks go forward 1 hour at 1:00 AM on the last Sunday in March (27^th), and backwards 1 hour at 2:00 AM on the last Sunday in October (31^st) as of the official government website. In the UK, the main purpose of the clocks changing is to make better use of the daylight. The clocks go forwards and backward once a year.

When Do The Clocks Go Backwards?

October 31^st is the day the clocks go backwards this year, marking the end of daylight saving and us all getting a lovely extra hour in bed. It should be a treat, but for parents with babies and young children, it only means one thing – the perils of getting your little ones up earlier the next day!

Parents everywhere despair when the clocks alter and confuse sleep routines. And it’s not just your children who can struggle to adjust – there's the knock-on effect of sleep-deprived parents who are suddenly re-adjusting to wakefulness after a few months of settled nights.

Most older children will cope with the clock change well, but younger children and babies are more sensitive to time changes. If you're looking to minimise the disruption to you and your child’s sleep patterns, Lisa Artis, deputy CEO of The Sleep Charity shares some top tips on making sure your child doesn’t lose any sleep when the clocks go back.

When Do The Clocks Go Forward?

The clocks go forward on the 27th March, 2022, giving you lots of time to prepare. It's worth noting that the clocks always go forward at 1:00 AM on the final Sunday of March. When switching to British Summer Time we can expect exchanging an extra hour's lie-in on Sunday, for brighter evenings. Perfect for playing outside and summer holiday fun in parks and gardens with friends!

Forming A Bedtime Routine For When The Clocks Change

• When the clocks first go back, mornings are lighter. Make sure bedrooms are kept dark with good quality black-out blinds or curtains.

• If you’ve got a good bedtime in place, gradually alter this by around 10 minutes over a few days beforehand to adjust to the new time. Don’t worry if they still wake at the same time in the morning, it takes a couple of days to establish a new sleep pattern.  If your child’s current sleep time isn’t where you want it to be, use the clock change to make some adjustments.

• Maintain bedtime routines as it sends the right cues to your child that sleep time is coming. Keep the same system of bath time, getting pyjamas on, story time, and any other elements of your child's usual routine.

• Toddlers still having a nap in the day should be encouraged to take the nap a little later, or to be slightly longer so that they are able to go to bed at the new time.  Alter babies’ naps in the day to help with this, as you see fit.

• During the day the clocks are due to change, keep young children active with lots of fresh air and exercise, to encourage good quality sleep. Keep in mind you don’t want to totally wear them out, as over-tired children are harder to get to sleep.

• Turn off all screens at least an hour before bedtime, to minimise the melatonin-depleting effect blue light can have.

• Offer a milky, warm drink to encourage sleepiness and avoid stimulating food and drink in the hours before bedtime.

• As we get into autumn, and children are starting a new school year, this is a great time to consider whether or not you might need a new kids bed. If they have had a recent growth spurt, their current bed may not be supportive or big enough any more. Children need enough space to get quality sleep, so use this time to review where they're sleeping and have a chat to other parents about what stage their children are at, too.

• You may be gaining an hour, but don’t go to bed an hour later than usual yourself, as chances are you won’t get the opportunity to lie-in!

It is worth noting that children with good sleep routines tend to cope better with the changes in time as they know what to expect at the end of the day.  A good bedtime routine – teatime, followed by quiet play, bath, story and bed is typical.  Ensure the environment is right for sleep – it should be cool, quiet and dark and make sure the bed is comfortable and supportive, as well as being appropriate for your little ones age and stage of development.

For more information on sleep health, visit The Sleep Charity.