Six sleep tips for when the clocks spring forward

As they spring forward, childrens' nurtured sleep routine can be disrupted aaaand we all know that babies, toddlers and big kids, thrive on routine. But don’t worry, you will get through this small bump in the road to sleepytown! 

For a helping hand, we’ve put together six ways you can set your sleepyhead up for sleep-success, with barely a yawn…

Make a gradual change

A week before the clock springs forward, start their bedtime routine ten minutes early and by the evening of the clock change, you’ll be bang on time! You may find your kiddo is a bit out of sorts but try not to worry - they’ll soon get into the swing of the new season’s time zone. If your tiny tot is still napping, try adjusting these in the same way, along with their meal and milk times too.

Up the exercise

Physical play for 20 to 30 minutes three or four times a week has been proven to encourage sleep. Follow along with exercises like burpees, high knees and mountain climbers on the Burpee Bears Tonie from Joe Wicks himself. Or help them take a more mindful and relaxing approach to exercising, with the free relaxing yoga session on the mytonies app.

The great outdoors

Light plays an important part in your little ones’ internal body clock (and yours, too). Try spending a bit of extra time outside during the day for a boost of vitamin D. Fingers crossed for sunny days! And if, post clock-change, they struggle to wake up in the morning, open the curtains or blinds and make sure their room gets lots of natural light.

Create a relaxing environment

Dimming the lights an hour before bedtime helps start the release of that wonderful sleepy hormone, melatonin. If possible, try to turn off any screens too, the blue light can disrupt their sleep and can actually block the release of melatonin. Enjoying a warm, bubbly bath and popping on a relaxing Tonie is also a great way of starting off a peaceful and calm evening.

Black it out 

Try to stick to the routine

Simply put, children love routine. Even as you shift the timings, staying consistent with your normal pre-bedtime activities – bath, listening to their Tonies, bedtime stories… stick to their familiar routine as much as possible. And remember, even if it takes a few days, they will soon naturally settle back to normal.