Clocks go back on Sunday 25 October. A Hambledon child sleep consultant sets out two ways to move bedtime, and what to do when your child wakes at 5am.
The clocks go back an hour in the early hours of Sunday 25 October (GOV.UK). For most adults that means a lie-in. For parents of young children it usually means a child who is up and ready for the day at what the clock now says is 5am.
Alibar Crosthwaite, a baby and child sleep consultant based in Hambledon who runs Little Dreams Winchester and Mid Hampshire, answered our questions on how families can get through the change. Her advice, in her own words, is below.
Start this Monday, or wait until Saturday
There are two ways to do it, she says: a gradual shift through the week, or a single half-hour move on Saturday night.
“Gradual method: this starts on the Monday of next week,” she told us. That is Monday 19 October. “Start by moving everything back by 15 minutes every few days until they are going to bed an hour later by Saturday night. This includes moving meals, naps, bath and bedtime.”
The alternative needs nothing until the weekend. “Split the difference: parents make no changes until Saturday night, when they shift bedtime back by 30 minutes. Sunday and Monday night might feel a little off but things will return to normal after a few days.”
When they wake at “5am” on Sunday
Her answer is to treat an early start exactly like a waking in the night.
“Anything before 6am should be considered a night waking, so once it reaches what is now 6am make a big deal of the fact they stayed in their room or cot until then and throw open the curtains or take them downstairs for breakfast to signal the day has started.”
Babies, toddlers and school-age children
The method is the same at every age, she says. “It doesn’t really differ, the only thing that changes would be the time they go to bed.”
Naps are the thing to watch. “One thing to be wary of is whether they needed naps during the day. If they do, then it is important to make sure they are awake for long enough before bedtime to ensure their sleep pressure is high enough. Keeping babies and toddlers awake for too long, however, can result in cranky little ones who can get very upset at bedtime, so be mindful of how long they should be awake for according to their age.”
Naps over the weekend
On the gradual method, naps move with everything else. “Naps should be moved back by 15 minutes every few days too. Just make sure you move naps and bedtime back on the same days by the same amount.”
Light and dark
“Blackout blinds are a fantastic way to help little ones navigate the clock change, as it will help their bodies naturally recognise that it is dark so therefore it’s still night,” she said. “Natural light is a wonderful way to help their circadian rhythms regulate on a normal day, so this is equally important on the days leading up to the clock change.”
How long it takes
“If you do the gradual method then your child should be settled in the new routine by the time Sunday rolls around, but if you decide to split the difference then it will take around 7 to 10 days for everyone’s circadian rhythm to settle back down.”
What it means for you
- Want it done by Sunday? Start on Monday 19 October and move meals, naps, bath and bedtime 15 minutes later every few days, so bedtime is an hour later by Saturday night.
- Prefer to change nothing this week? Put your child to bed 30 minutes later on Saturday 24 October and expect a week to ten days before everyone settles.
- On Sunday morning, treat anything before the new 6am as a night waking, then open the curtains or go down to breakfast to mark the start of the day.
- Blackout blinds help at night; daylight helps in the days before.
About Little Dreams
Alibar moved to Hampshire with her family in 2023 and worked in HR and Operations for a decade before retraining as a baby and child sleep consultant. She launched Little Dreams Winchester and Mid Hampshire, part of the Little Dreams franchise, and works with families across Winchester, Mid Hampshire and the surrounding villages with children aged 4 months to 10 years. She offers bespoke sleep plans, one-to-one support and antenatal packages.
“As a mum to two young boys and someone who has spent years balancing the demands of a challenging career, I know just how important a good night’s sleep can be and how tough life can feel when you’re running on empty,” she said.
Little Dreams says its advice is for common early childhood sleep issues and is not medical advice. If you are worried about your child’s sleep or health, speak to your GP or health visitor.
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