Clocks spring forward: Bedtime tips from a child sleep expert

Got an early riser? Do nothing! 

Got a mini rooster who loves early mornings? Well, embrace that new wake-up time!

Rosey says: “Let the clock do the hard work. No need to shift anything, simply wait for their usual wake-up time and just go with the flow.”

Top tip: Pop on their favourite Tonie for a calm start to the day! 

On-time snoozer? Here’s a halfway hack

If your child’s bedtime is usually bang on schedule, Rosey’s got a tip for you: meet in the middle.

Rosey says: “Split the difference. Put your little one to bed 30 minutes earlier the night before the change.” 

Top tip: A cosy bedtime story from their Toniebox will make this earlier snuggle session extra special.

Love a lay-in? Go for a gradual glide

If your kid lives for lazy mornings, you’ll want to ease them in gently.

Rosey says: “Start adjusting a week before, shift bedtime 15 minutes earlier each night leading up to the change and ease into the new rhythm.” 

Top tip: Need help winding down a little earlier? Our Sleepy Friends range are here to help.

Keep that routine (even if the clock doesn’t)

Kids love routine. So while the timing might wobble, the structure should stay solid. Think bath, Tonie, story, bed – in the same order, every night. 

Rosey says: “Stick to your usual wind-down rituals. Familiarity helps little ones feel safe and ready for sleep – even if the sun is still shining at bedtime!” 

Dim the lights

One word: melatonin. Ok, three more: we love it. It’s the sleepy hormone that helps little ones nod off – and it works best when the lights are low. So an hour before bedtime, keep things dim and screen-free (blue light is a melatonin saboteur). A bubbly bath, snuggly PJs, and a soothing Toniebox story? That’s a dreamy ritual!

Move more, sleep better

It’s a science thing. Kids who exercise, sleep soundly. 20–30 minutes of physical play per day can make bedtime smoother than a lullaby. Not sure where to start? Let Joe Wicks and his Burpee Bears Tonie lead the way with fun, energy-burning workouts! Or, for something a little more zen, meet Sara the Llama in our brand-new Yoga Tonie. She’s the perfect companion to help kids unwind, stretch, and find their calm.

Make the most of the great outdoors

Sunlight is also key for resetting your child’s internal body clock. Try to get outside during the day (fingers crossed for some sunshine!) and, if mornings are a struggle post-clock-change, let natural light flood the room to help wake everyone up gently. 

Black it out

With lighter evenings on the horizon, blackout blinds are about to become your BFF. They help trick little brains into thinking it’s bedtime – even when outside says otherwise. But if your little one isn’t a fan of total darkness, meet the Night Light Tonies. They give off a warm, comforting glow and play soothing lullabies, perfect for those in-between sleep moments.

Give it time

Adjusting to the new time zone might take a few days, but with a bit of patience, a solid routine, and your trusty Toniebox by your side, you’ll all be back on track before you know it. And remember – sleep is a journey. Sometimes a bumpy one. But with these expert-approved tips and stories that soothe, you’re in safe hands.