The clocks set to go forward this weekend which officially means it's springtime and lighter nights are coming.
But for parents the change in time can mean upset for bedtime routines.
That, coupled with it still being light outside means when bedtimes comes parents can have a battle on their hands with children.
But Lucy Shrimpton, Sleep Expert and founder of The Sleep Nanny has come up with some solutions mums and dads might want to keep in mind ahead of the clock changes.
Adapt right away
Make sure you adjust right away to the new time and plan naps, meals and routines around the new time.
Go cold turkey
One popular option is to go completely cold turkey with the clocks change. Get your little one off to bed an hour earlier than you normally would. So, if you put your child to sleep at 6pm instead of 7pm, you’ll still get that 12 hours.
Take it gradual
If your little one is a real creature of habit and won’t be able to sleep if you put them to bed an hour earlier, you can gradually make their bedtimes earlier each night. So, if they have a usual bedtime of 7pm, on Wednesday you can put them to bed at 6.45, Thursday at 6.30, Friday at 6.15 and Saturday at 6pm.
Go middle ground
The other option would be to meet halfway and just put your little one to bed 30 minutes earlier than usual on the Saturday night. This won’t be a huge change for them so they can easily adapt. Then, on the Sunday go back to the usual bedtime routine.
Ensure the room is suitably dark
The mornings, and evenings, will be brighter so invest in some room darkening shades or blackout blinds to shut out ever last bit of daylight. If you need a small amount of light in your child’s room go for a low watt, amber night light.
Get outside
If the weather’s good enough, make some time to get outside and enjoy some fresh air. Exposing your child to some natural light in the daytime works wonders for their internal clocks. And if you can’t get outside, bright light indoors will do.
Watch for sleepy cues
Be extra sensitive to your child’s sleepy cues and put them down as soon as you see the signs. These might come at funny times bearing in mind the clock change so be on high alert for them.
Earlier bedtimes
It could be a good idea to set an even earlier bedtime for a longer while as it could encourage your child to sleep in for longer.
Emergency Naps
If your child seems over-tired by bedtime, an emergency cat-nap of no more than 30 minutes and no later than 4pm could help them get a better night’s sleep.
Get a day/night clock
This is great for a toddler who needs to know when it is time to get up or stay in bed.
Give yourself an earlier night on Saturday
Remember that it’s not just your child that loses an hour so if you can, go to bed an hour earlier. If you do, you’ll wake up fully prepared to deal with a potentially tired little one who’s adjusting to the change.
Don’t panic
Remember, it may take up to a week for your little one to fully adjust and transition with the clock change so bear with it and don’t panic.
