With the upcoming clock change, where we “fall back” an hour, many parents start to worry about how this might affect their child’s sleep—especially those dreaded early morning wake-ups! The good news is that with some simple strategies, you can help your little one adjust smoothly to the time change and avoid the 5 AM wake-up calls.
Here’s how you can prepare for the winter clock change:
Why Does the Clock Change Impact Sleep?
When the clocks go back an hour, your child’s usual schedule might feel “off.” For example, if they usually wake up at 7 AM, their internal clock may now wake them at 6 AM. And that extra hour of morning time can feel rough, especially when you’re used to their regular routine.
But don’t panic! A gradual adjustment to their sleep schedule can help reset their body clock.
Tips to Help Ease Into the Time Change:
1. Gradually Shift Bedtime
Start adjusting bedtime by 15-minute increments a few days before the clock change. For example:
- 4 Days Before: Move bedtime 15 minutes later.
- 3 Days Before: Another 15 minutes later.
- 2 Days Before: Repeat until bedtime is an hour later than usual.
This will help their body gradually adjust to the new time so when the clocks change, their internal rhythm won’t be as thrown off. It’s like tricking their internal clock into syncing up with the new time.
2. Keep the Morning Dark
To help prevent those early wake-ups, keep your child’s room as dark as possible in the morning. Blackout blinds are great for this, and they’ll block out that early winter sunlight. The darker the room, the less likely your little one is to wake too early.
3. Get Lots of Daylight Exposure
During the day, exposure to natural light helps reset your child’s internal clock and reinforces the new time. If possible, get outside in the morning and early afternoon for walks or playtime. Sunlight plays a big role in regulating sleep patterns!
4. Adjust Nap Times
If your child still naps, adjust nap times in line with the gradual bedtime shift. Move naps 15 minutes later each day, along with bedtime, to ensure their overall schedule stays consistent.
5. Don’t Rush It—Give It Time
It can take up to a week for your child to fully adjust to the new time, so be patient. If they’re waking up earlier than usual, try to soothe them back to sleep or stretch the morning routine by keeping things calm until their normal wake-up time.
Products That Can Help With the Transition
Here are some of my favourite products to help make the clock change smoother for you and your little one:
1. Blackout Blinds or Curtains
A good set of blackout blinds or curtains is essential to keep the room dark, especially in the early morning when the sun rises earlier. Blocking out the light can help prevent early wake-ups and signal to your child that it’s not yet time to get up.
Recommendation:
Look for portable blackout blinds that are easy to install and can be adjusted to different window sizes. They’re perfect if you travel or need flexibility! You can find some here:https://amzn.to/4eGjfsK
2. White Noise Machine
A white noise machine can create a consistent and calming environment for your child, blocking out any disruptive noises that might wake them up, especially in the early morning. It’s also great for helping them settle back down if they wake too early.
Recommendation:
A machine with adjustable volume and multiple sound options, like nature sounds or white noise, can be very helpful. I would recommend this White Noise Machine: https://amzn.to/483vjll
3. Wake-Up Clock or Sleep Trainer Clock
For older toddlers and young children, a wake-up clock or sleep trainer clock is a fun and effective way to teach them when it’s okay to get up. These clocks use colour or images to show when it’s still time to stay in bed and when it’s okay to get up, helping them adjust to the new time more easily.
Recommendation:
The Gro Clock is popular and easy to use. It changes colour to indicate sleep and wake times, making it visually clear for kids to understand. Buy here: https://amzn.to/3BxJMJR
4. Soft Night Lights
A soft, dimmable night light can help if your child needs a bit of light to feel comfortable during early morning or bedtime hours. Opt for a light that emits a warm glow (like red or orange), which is less likely to interfere with melatonin production compared to blue light.
Recommendation:
Look for a plug-in dimmable night light that allows you to adjust the brightness depending on your child’s needs. This one is super cool and has a thermometer too: https://amzn.to/3U2pCOy
5. Sleep Sacks or Wearable Blankets
If you’re heading into colder months, a cosy sleep sack or wearable blanket can help your little one stay warm and comfortable through the night, preventing early wake-ups due to cold temperatures.
Recommendation:
The Woolino 4-Season Sleep Sack is a popular choice for all-year-round use, helping regulate body temperature and ensuring your child stays snug without overheating. Buy the Woolino Sleep sack here: https://amzn.to/400eO7E
6. Soothing Essential Oils
For babies over three months, using a soothing essential oil in a diffuser at bedtime can create a calming environment. Lavender and chamomile are great sleep-inducing oils that can help your child wind down before bed.
Recommendation:
Try using a lavender-based room spray or a gentle essential oil diffuser with child-safe blends. I really like this one, which is safe to use in babies room: https://amzn.to/3U4K69t
By combining these products with the tips I shared above, you’ll be all set to tackle the clock change and keep sleep on track!
Quick Recap:
- Gradually shift bedtime by 15-minute increments leading up to the clock change.
- Keep the bedroom dark in the mornings to avoid early wake-ups.
- Get lots of sunlight during the day to help regulate their body clock.
- Shift nap times along with bedtime.
- Give it time—expect an adjustment period of about a week.
Final Thoughts
With these gentle adjustments, you can help your little one manage the winter clock change without too much disruption to their sleep schedule. The key is to plan ahead, take it slow, and be patient. And remember, it’s completely normal for things to feel a little out of sync for a few days!
Happy sleeping (and snoozing)!
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