Clocks Going Back Next Weekend: How To Manage Children's Sleep

With the clocks set to go back on 27th October, parents across the UK are urged to prepare for potential disruptions to their children's sleep patterns.

Explore Learning, a tutoring provider, highlights how this annual change may affect children’s concentration in the classroom– but parents can rest assured that children can quickly get back on track.

To help families navigate this challenging transition, Explore Learning has partnered with Gemma Coe, a certified child sleep consultant, also known as the 'Child Sleep Specialist'.

Together, they offer timely advice to ensure children remain focused and energised for school despite the clock changes.

1. Understand the autumn sleep shift

As the seasons change, so do our sleep patterns. The transition to autumn can have a significant impact on children's sleep schedules.

"As autumn progresses and the weather turns colder, children's sleep schedules can be influenced by the decrease in daylight hours," Coe explains. "With less natural light, our circadian rhythms (the internal body clocks that govern our sleep-wake cycles) can become disrupted. For children, especially those sensitive to changes in their routine, this can mean more difficulty falling asleep or waking up earlier than desired."

2. Prepare for the clock change

The annual ritual of turning the clocks back can be more disruptive than many parents realise, especially for children who are already early risers.

Coe advises: "When the clocks go back an hour in autumn, children who are natural early risers may start waking even earlier, which can lead to overtiredness and affect their mood throughout the day. The impact of this disruption can vary depending on the child, but in general, most children take about a week to fully adjust to the new schedule."

3. Implement a gradual adjustment strategy

Sudden changes to sleep schedules can be challenging for children. A gradual approach can help ease the transition.

"To help children adjust to the clocks going back, I recommend a gradual approach," says Coe. "Start preparing about a week before the clock change by shifting bedtime and wake-up times by 10-15 minutes each day (over 4-5 days). This slow adjustment helps set their internal body clocks without causing too much disruption. Remember, most children naturally adjust within a few days to a week. With the right preparation, parents can turn this change into an opportunity to establish healthy sleep habits that benefit their child's overall wellbeing and school success."

4. Manage light exposure

Light plays a crucial role in regulating our sleep-wake cycles. By managing light exposure, parents can help reinforce their child's natural sleep rhythms.

Coe suggests: "Control light exposure by using blackout curtains in the morning to block out early light and keeping the environment well-lit in the evening to reinforce that it's still time to be awake."

5. Support school performance during the adjustment

While the clock change can affect a child's school performance, it's important to remember that these effects are usually short-lived. Coe explains: "When their body clocks are still adjusting to the new time, they may find it harder to concentrate, remember things, and stay engaged in lessons. This is especially true for children who experience early waking or have trouble falling asleep at night as a result of the clock change."

Parents can support their children during this adjustment period by:
Maintaining a consistent routine: Stick to regular mealtimes and after-school activities to help reinforce the new schedule.
Creating a calm evening environment: Reduce screen time and opt for relaxing activities like reading or listening to music or a podcast before bed.
Being patient and understanding: Recognise that your child may be more tired or irritable during the adjustment period and offer extra support and comfort.
Communicating with teachers: Let your child's teachers know about any sleep difficulties, so they can be more understanding if your child seems less focused than usual.
Encouraging physical activity: Regular exercise during the day can help improve sleep quality at night.

Charlotte Gater, Head of Education from Explore Learning adds:
"We encourage parents to view this transition as an opportunity to establish healthy sleep habits that benefit their child's overall wellbeing and school success.”

For more information on how Explore Learning can support your child's education, visit https://www.explorelearning.co.uk/maths-english-tuition/