Spring Back - A Guide to the Clock change.

Most parents don’t mind Daylight Saving Time when it means an extra hour of sleep, but the thought of losing an hour can send shivers down your spine! Yes, it’s that time of year again—time to “spring forward.”

Daylight Saving Time doesn’t just affect adults—it can really throw off a child’s internal clock, or circadian rhythm. In fact, studies show an 8% increase in traffic accidents on the Monday after the clocks move forward. Sleep loss isn’t trivial, especially for children who thrive on consistent bedtimes and wake times.

But don’t worry—I’m here to help guide you through the “spring forward” transition smoothly. If you remember my autumn “fall back” tips, you’ll be familiar with the idea of splitting the difference—and it works just as well in spring.

1) Adjust Morning and Nap Times Gradually

When the clocks move forward (Sunday, 30th March 2025, at 1:00 a.m. becomes 2:00 a.m.), your child’s usual wake-up time will effectively shift by an hour. For example, a 7:00 a.m. wake-up will feel like 6:00 a.m. to their body.

• Morning nap: If their first nap is normally at 9:30 a.m., shift it to 10:00 a.m. (their body feels like 9:30 a.m.).

• Afternoon nap: Similarly, push this 30 minutes later.

  
  

Their naps might feel a little short at first, but easing into the new schedule prevents overtiredness and makes the adjustment smoother.

2) Adjust Bedtime Carefully

On the first night, aim for a bedtime that splits the difference—about 7:30 p.m. (which will feel like 6:30 p.m. to them). Your child may take a little longer to fall asleep since they aren’t as tired, but within a week, their body will have caught up. This gradual adjustment is much easier than forcing a full-hour jump and risking bedtime battles.

Repeat these shifted timings for the first three days. Don’t forget to update clocks, including any fun “wake-up clocks” like sun or bunny clocks, to keep cues consistent.

3) Complete the Transition

On day four, move your child fully to the correct clock time. This “splitting the other half” ensures their sleep schedule aligns with the new time without overwhelming them. While the adjustment can take a week or two, consistency will help your child get back on track.

4) Keep Routines Consistent

During the clock change, bedtime routines become even more important. Consistent routines help your child fall asleep independently and prevent regressions that can happen when rules or rituals are disrupted.

And finally—enjoy those bright, early spring mornings! They’re one of the perks of “springing forward.” 🌞