
Daylight saving time is almost upon us which means another clock change -argh! We know that for those of you who are already exhausted the thought of losing another hour's sleep can feel really tough. And it can be hard for little ones who desperately need their sleep but try not to worry. If things are out of sync for a day or two don't panic, they will get back on track. The good news is that most people find this clock change easier than the one in October when the clocks go back!
How to handle the change
There are essentially three different strategies that you can use depending on your child, how much time you have and what you feel you can manage.
Gradual approach - If your child is used to a more ridge routine, needs/likes their sleep, depends on consistency, is maybe going through lots of other changes, or if you are exhausted - then this could be the option for you.
- Over the next week or so very gradually move the time they go to sleep and wake up. Do it by 10/15mins every few days.
- Stick to the same bedtime routine just move it earlier.
- Remember to also move nap times and where possible meal times as well.
Halfway approach - If you have a child on a more flexible routine, easily adapts to change, are slightly older, or maybe you don't have time - this is a good halfway house.
- You can do it the night before and the night of the change or the night of the change and the night after, it doesn't matter. Do whatever works best for you.
- You are going to make two larger changes by moving bedtime and wake up time by 30mins each night.
- As with the gradual approach remember to stick to the same bedtime routine just move it earlier and remember to move nap times and where possible meal times as well.
- Please note with this approach there may be some slight disruption to their usual sleep pattern for a couple of days such as slightly earlier waking or trouble getting to sleep but it shouldn't last long.
Go with the flow - perfect for children without a routine, for parents who are led by their child, or for those with more time.
- This approach is where you simply allow your child to determine when they naturally wake and continue your day from there. Your child's body will adapt to the new environment.
Alternatively, you may find a hybrid version of these approaches work best for you and your family.

How to help
Whatever method you choose to use there might be hiccups along the way. Here are some simple things that you can do to help.
Make it dark: This is important as our bodies naturally produce melatonin when it is dark and it is this hormone that makes us feel sleepy. It is also the hormone that helps with our wake-sleep cycle. Use a black-out blind if you have one or aluminium foil or even cardboard. Make your child's room as dark as you can.
Stick to your routine: If you have one, then stick to it. Don't miss something out. All you need to do when you move one element of the routine is move the other elements as well. The more you can stick with the routine the faster your child should adjust to the time change.
Change naps and meal times: If wake up is 15mins earlier, breakfast should be earlier and naps should be earlier as well. Mealtimes can be a great way to help reset your internal body clock.
Fresh air and exercise: We are BIG fans of this one. Encourage your little ones to get outside during the day. Not only does this ensure they get access to lots of natural daylight which helps to regulate their sleep patterns and boosts their concentration and mood but exercise is key as it helps children fall asleep faster and stay asleep longer.
Reduce screen time: We've all read about this but I know most of us ignore it! However, we shouldn't. The blue light emitted from ipads, computers, TVs and phones suppresses melatonin and can impact the quality of sleep. Blue light affects children far more than adults and exposure to blue light can make them feel more alert. Try to reduce screen time at least 30mins before bed (if you can!).
Good luck!
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