The clocks change by one hour twice a year, going forward for spring and back for autumn. This can impact sleep for little ones – so read our top tips on how to manage the transition.
Adjust your child’s sleep schedule gradually over a few days before the clocks change. Starting bedtime a little earlier or later (depending on the season) can make it feel easier to manage.
2. Control light and darkOur body clocks aren’t just ruled by time. Light has an important part to play, and controlling how much is in the room helps support natural sleep cycles.
3. Give them time to adaptFrom naps to wake-ups, your little ones might need up to a couple of weeks to get used to the new timings. And even though your sleep schedule will change, routines should stay the same.
When do the clocks change?
You might be wondering: do the clocks go back or forward, and when? The time change always happens on the last Sunday of the month in March and October. In spring, we move the clocks forward by one hour from 01:00 to 02:00 to begin British Summer Time (BST). And in autumn, the clocks go back by one hour from 02:00 to 01:00, returning to Greenwich Mean Time (GMT).
Wondering why we do this? Each country has its own story and timings, but in the UK, daylight savings were introduced during the First World War to increase productivity during daylight hours. Lots of people struggle with the change, though – and you’re not alone if you’re unsure on how you can help your baby sleep through it, or even toddlers and older children.
Effects of the time change: why is your child struggling to fall asleep?
The changing of the clocks brings either longer or shorter days. But it can also change sleep patterns as internal body clocks need time to adjust to the change – leaving many people wondering how to adjust baby’s sleep when the clocks go back.
When the clocks go forward, little ones lose a precious hour of morning sleep and might find it hard to fall asleep in the evening because it stays lighter much later. The opposite can happen when the clocks go back, and you might find your toddler waking up early, even if they haven’t had enough sleep.
You might also notice that they’re overtired during the day or their sleep can become a bit restless. But don’t worry if this happens, as they usually manage to rebalance their rhythm within a couple of weeks.
The clocks going forward or back might not be your only concern when the seasons change – summer weather can heat up our homes and impact sleep, whereas draughts and condensation might come with cooler autumn weather. Both are manageable by upgrading any old, leaky window frames, and prioritising good insulation and ventilation.
How can you help children adjust to the time change and wake up more easily?
As the days get longer in summer, the evenings become lighter. This is lovely for summer BBQs and playing outside, but not so helpful for bedtime. In autumn, the sun comes up earlier after the clocks go back which can trick the body into thinking it's time to wake up.
Whichever season you're navigating, keeping your child's bedroom dark at bedtime and during early morning sunrises can help protect their sleep. Darkness supports the body's natural production of melatonin, which is really important for regulating sleep.
To create an ideal sleep environment, think about shading solutions. For roof windows, blackout roller blinds and exterior shutters are great at keeping light out whilst providing extra protection against noise and heat in loft bedrooms.
But you don’t have to stop light altogether. Letting some in just before wake-up time can help children wake up more gently and naturally, and avoid any lie-ins that will throw their sleep schedule off. With VELUX intelligent home control, you can schedule blinds and shutters to open automatically – doing the job for you.
- VELUX App Control lets you programme opening and closing times from your smartphone, so you can check when sunrise is and set the times to match.
- VELUX ACTIVE allows you to set your preferences so that blinds and shutters open and close automatically with inbuilt sensors that detect light levels, temperature, CO2 and humidity.
What are some other tips for getting children used to the clocks change?
Here are some additional tips for getting everyone used to the time change and your sleep back on track:
- When the clocks go forward in spring: try moving bedtime and wake-up time 15 minutes earlier each day for a few days before the change.
- When the clocks go back in autumn: try moving bedtime and wake-up time 15 minutes later each day for a few days beforehand.
- Stick to a consistent bedtime routine: predictable rituals are reassuring for little ones. Sticking to the same routine will make it feel as though nothing has changed.
- Spend plenty of time outdoors: natural daylight and active play can help support your child’s body clock and make it easier to settle into a regular sleep routine.
- Keep stimulation to a minimum: screen time close to bedtime can rev little minds up which will make an adjusted bedtime harder than it needs to be. If your little one uses screens, keep them to earlier in the day if you can.
- Manage how much light gets in: use blinds or shutters to control how much light enters their bedroom. You could even do this automatically with VELUX intelligent home control.
- Think of adding a sleep aid: if their sleep is more restless than usual, you could always get a white noise machine if you don’t have one for a bit of soothing background noise.
Want more advice on adjusting your home throughout the year? Head over to our seasonal tips, including ways to cool attic rooms in the summer.
Navigating the clocks change with children: FAQs
How important is the bedroom environment for the clocks change?
Creating the right atmosphere in your child’s bedroom can make a big difference, especially if they’re waking up early. Blackout blinds and shutters are great at keeping light out to support deeper sleep. It’s also a good idea to avoid using screens close to bedtime as blue light can reduce melatonin production which is important for rest – making adjusted bedtimes that bit harder.
How long does it take children to get used to the new schedule?
Ever found yourself wondering: if the clocks go back, do I get more sleep? You’re not alone, but it’s not just your sleep that needs thinking about. Every little one will need to adjust to a new sleep schedule, but they might need up to a couple of weeks to get used to it. Avoiding lie-ins, letting in morning light to help them wake-up naturally, slowly moving their bedtime and keeping your wind-down routine consistent will work wonders for the transition.
How does the clock change affect children’s behaviour and mood?
In the days following the change, they might be a little more overtired than usual – or more bouncy at bedtime if 7pm used to be 6pm. This should be temporary as their body clocks adjust, and getting your child, toddler or baby sleeping should become easier.
Will the clock change be abolished?
For now, we’ll continue with the yearly shift to British Summer Time. But it might not be this way forever: in 2018, a survey in the EU found that 84% of participants wanted the clocks change to stop. So this might well change in the future.
How to adjust kids' sleep for daylight savings?
It’s all about gradual changes that help bedtime and waking up still feel familiar. Start adjusting your child's bedtime before the clocks change by around 15 minutes each day – earlier in spring and later in autumn. You could also think about ways to block out bright evening or early morning light with blinds and shutters.
