As the clocks go forward on 29 March, parents face the challenge of adjusting their toddlers' sleep routines. Losing an hour of sleep can disrupt the body clock, but experts offer practical advice to ease the transition.
Baby sleep coach Jo Rammell from The Little Sleep Spot recommends gradually shifting bedtime earlier by 15 minutes each night for a few days before the change. For example, if bedtime is typically 8 pm, move it to 7.45 pm, then 7.30 pm, and so on. This way, after the clocks change, children can return to their normal bedtime without shifting to 9 pm. The same adjustment should apply to daytime naps and meal times.
Lighting plays a crucial role in regulating sleep. A spokesperson for Northern Lights advises dimming bright lights in living areas as bedtime approaches to signal the body to wind down. For children's rooms, blackout blinds help create darkness, which promotes melatonin production. If a light is needed, a red or amber-based light is preferable, as it doesn't inhibit the sleepy hormone like blue or white light does.
Rammell also suggests avoiding screens 30 minutes to an hour before bedtime, as blue light can affect melatonin production. Instead, engage in calming activities like reading, playing games, or singing songs. For toddlers who already wake early or have no set routine, doing nothing may be the best approach, as their normal early wake might feel more manageable after the clock change.
It can take a few days to a couple of weeks for children to adjust, with the average being about a week. Ensuring plenty of outdoor playtime in natural daylight can help regulate their body clocks during this period.
