Parents of babies, toddlers and young children are being urged to enforce a 10-minute bedtime rule by Sunday to help children adjust to the upcoming clock changes and secure better sleep. Experts suggest pushing back a child's bedtime by 10 minutes each night for one week before the clocks fall back on Sunday, October 25.
Andrea Grace, a child sleep consultant with over 25 years of professional experience and a registered health visitor, said making the small change each evening should help children wake at their normal rising time once the clocks move back.
How the 10-minute rule works
Grace advised: "In the week leading up to the clocks going back, parents and carers can help children adjust by gradually shifting bedtime later. Try putting children to bed 10 minutes later than usual each day, until they are falling asleep around an hour later than their normal bedtime."
For example, if a child usually goes to bed at 7pm, the week leading up to the clocks changing should look like this: Sunday, October 18 – 7.10pm; Monday, October 19 – 7.20pm; Tuesday, October 20 – 7.30pm; Wednesday, October 21 – 7.40pm; Thursday, October 22 – 7.50pm; Friday, October 23 – 8pm.
Why winter affects children's sleep
Grace, who spoke to M&S to create a children's sleep guide, explained: "As the seasons change, so do children's sleep patterns. During the winter months, darker mornings and shorter daylight hours, combined with increased exposure to artificial light in the evenings, can disrupt the natural light signals that help regulate melatonin, the hormone responsible for sleep."
She added: "This can affect the timing and quality of children's sleep, making it more difficult for them to settle at bedtime. Winter also tends to bring more coughs, colds and other illnesses, which can temporarily disrupt sleep. On the other hand, the lighter evenings of spring and summer can make it harder for some children to settle at their usual bedtime. So, there is not necessarily one season that is better for children's sleep, as each brings its own challenges."
Four tips for better sleep
Grace gave four key tips to support a baby, toddler or child's sleep needs. She said: "A clutter-free room can help children relax and create the right environment for sleep. Tidying toys away can also become part of the bedtime routine, serving as a simple ritual that signals playtime is over and it's time to wind down."
She recommended keeping the bedroom cool – around 16-20°C – and as dark as possible, adding: "If a child needs a night light for reassurance, opt for a very dim red light. It's also a good idea to remove or cover unnecessary lights from electronic devices."
Grace also advised using white noise for babies and younger children, particularly if there are household noises that might disturb them. She said: "Bedding also plays a role in temperature regulation, so it's worth choosing bedding that suits both the room temperature and the season. Breathable fabrics, such as cotton, are best for comfort and temperature regulation. Bedding and pyjamas should feel comfortable and cosy but not make a child too hot. For babies, always follow sleep guidance and use appropriate bedding or a correctly fitted baby sleep bag rather than loose or bulky bedding."
