Daylight Saving 2024 : Adjusting to the Clocks going back in Ireland: A Guide for Parents from a Baby and Child Sleep Consultant

Worried about the clocks going back? Are kids waking up an hour earlier? Don't stress!

Daylight Saving Time is back! On Sunday, October 27th, 2024, the clocks will go back by one hour in Ireland. For most kids, if they’re well-rested and adaptable, they won’t be stuck with an early wake-up time forever. Just like when you travel and adjust to a new time zone, they’ll adapt to this shift too! After a couple of days, their bodies will catch up.

However, for more sensitive children, this time change can be trickier. It often leads to earlier wake-ups, contributing to overtiredness and frustration for parents.

Here’s how to help your child adjust smoothly:

Gradual Adjustment:
In the week leading up to the clock change, gradually shift everything. Give yourself about four days to adjust. Start on Wednesday by pushing everything back by 15 minutes, including mealtimes. For example, if bedtime is usually at 6:30 PM, aim for 6:45 PM on Wednesday, then 7:00 PM on Thursday, and continue until you reach 7:30 PM by the time the clocks change. This gentle shift helps their body clock adjust smoothly.

Consistent Routine:

• Bedtime: Stick to a consistent bedtime routine. This signals to your child that it’s time to wind down for sleep, creating a sense of security.
• Mornings: Keep mornings dark until it’s time to wake up. Once they’re up, let in the light to stimulate their brains and signal that it’s time to start the day. If your child wakes at 6 AM, resist the urge to get them up early; keep them in bed until then.

Manage Light Levels:
As evenings get darker, everyone will rely more on artificial light. Be mindful of how bright your home is. Keep lighting lower in the evenings to avoid overstimulation. For younger babies who can’t stay awake, using brighter light during the day can help them stay alert, but aim for a calm atmosphere in the evening.

Limit Screen Time:
Reduce screen exposure before bedtime, as blue light can interfere with melatonin production and make it harder for children to settle down.

Monitor Sleep Cues:
Pay attention to your child's sleep cues and put them to bed when they show signs of tiredness, rather than sticking rigidly to the clock.

After the Time Change:

If your child typically goes to bed at 7 PM but insists on an earlier bedtime, gradually push it back to match the new time by adjusting slowly over four days.

Adjusting Over Time:

Remember, the time change itself isn't the issue; it’s how you manage those early wake-ups. If your child is still waking early after four weeks, review their bedtime routine to ensure it’s age-appropriate.

As challenging as it can be when the clocks go back, remember that this is an opportunity for an extra hour of sleep! With a little preparation and consistency, you can help your little ones adjust smoothly. 🌟

If you have been struggling with your little one’s sleep for a while now, why not book a free 15-minute sleep assessment call with me, a child sleep consultant, to see how I can help? As a paediatric sleep consultant and baby sleep consultant, I’m here to support you in navigating these changes for your family.

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