Coping With The Clocks Going Forward! A Five Minute Workshop

Why Does the Clock Change Affect Children?

• Internal body clocks (circadian rhythms) take time to adjust

• Children may struggle more due to earlier bedtimes and waking times

• Sleep quality can temporarily decrease

Step 1: Gradual Adjustment Before the Time Change

• Start adjusting bedtime 3-4 days before the clock change (a tip for next year!)

• Move bedtime 15 minutes earlier each night

• Also shift meal and wake-up times gradually

Step 2: Create a Consistent Bedtime Routine

• Keep routines calm and predictable (e.g., bath, storytime, dim lighting)

• Reduce screen time at least 1 hour before bed

• Encourage relaxing activities like reading, jigsaws, colouring

Step 3: Maximize Exposure to Natural Light

• Natural daylight helps reset the body clock

• Encourage morning outdoor activities or open curtains early in the day

• Remember, the evenings will be brighter- blackout curtains/ blinds

Step 4: Prioritize Sleep-Friendly Habits

• Ensure your child avoids caffeine and sugar before bedtime

• Keep bedrooms cool, dark, and quiet for optimal sleep conditions

Step 5: Be Patient and Flexible

• Children may take a few days to fully adapt

• Offer comfort if they feel overtired or restless

• Stick to positive reinforcement for good sleep habits

Bonus Tips for Different Age Groups

• Infants: Focus on adjusting feeding times gradually

• Toddlers: Use visual cues like night lights or bedtime clocks

• School-age children: Involve them in understanding the time change with simple explanations