National Sleep-In Day is right around the corner – Sunday, 27th October, to be exact. It’s the glorious day when the clocks go back, and we all get that precious extra hour in bed. Bliss! Well, at least for some of us.
If you’re a parent, you might be feeling a little less enthusiastic about this extra hour, especially if you’ve got early-rising little ones. The time change can completely mess with their sleep schedules – and yours! Instead of a leisurely lie-in, you could find yourself dealing with a toddler who’s wide awake at 4 a.m., ready to start the day while you’re still dreaming of that extra hour of sleep. Sound familiar?
But don’t worry! We’ve got some simple tips to help your family make a smoother transition when the clocks change, so everyone can get back on track (and maybe even enjoy that extra hour in bed).
How to Handle the Clock Change: Parent Survival Guide
2. Keep them active during the day (but not too much!)
On the day before the clocks go back, get the kids outside for fresh air and exercise. It’ll help them sleep better at night. But be careful not to overdo it – overtired kids can be even harder to settle at bedtime!
3. Encourage staying in bed (for a bit!)
If your child wakes up at their usual time, try encouraging them to stay in bed a little longer – maybe 30 minutes if you’re lucky. It’s a gentle way to help reset their internal clock. And as the mornings will be lighter, now might be a good time to think about blackout blinds or thicker curtains to block out that early morning sunshine.
4. Stick to a bedtime routine
Kids love routine, especially at bedtime. So, even with the time change, keep things consistent: pyjamas on, teeth brushed, a bedtime story, and then lights out. It helps signal to their bodies that it’s time to wind down.
5. Ditch the screens
It’s tempting to let them watch a bit of TV or play on a tablet to wind down, but screens before bed can actually make it harder for kids to fall asleep. Try to switch off screens at least an hour before bedtime.
6. Offer a calming snack
A warm, milky drink can help children feel sleepy, but try to avoid any sugary snacks or stimulating food in the lead-up to bedtime. You want them feeling cosy and relaxed, not bouncing off the walls!
7. Check if it’s time for a new bed
If your child has had a growth spurt recently, their bed might be feeling a bit cramped or uncomfortable. National Sleep-In Day could be the perfect time to assess whether it’s time for a bigger, comfier bed.
The Key to Coping? A Good Routine
Children who already have solid sleep routines tend to handle the clock change much better. They’re used to knowing what to expect at the end of the day, which makes everything a bit easier. If you don’t have a routine in place yet, this could be the perfect opportunity to start! Something like teatime, followed by quiet play, bath time, a story, and then bed works well for many families.
So, while the clocks going back might not mean a lie-in for every parent, with a bit of planning, you can at least make it a smooth transition – and who knows, maybe even sneak in that extra hour of shut-eye after all!
Enjoy National Sleep-In Day – here’s hoping for a little extra sleep all around!