The clocks go back this weekend and so we gain an hour. However, that means the day is longer and so your child may struggle to stay awake. See some tips on how to overcome this.
- You can gradually shift your child’s body clock by making their bedtime 20 minutes later from tonight for three nights. This means they should be gently adjusted come the weekend. If you have a Gro-clock for your toddler, today is a good time to start changing the timer.
- Do the above with their daytime naps/lunchtime and evening meal too.
- Swedish research has proved that late afternoon outdoor light helps aid night-time sleep. This exposure should help when feeling sluggish.
- Remember a relaxing wind-down to instill a calm and relaxing time before bed. No gadgets or TV after dinner as the blue light from these items inhibits melatonin – our sleep hormone – from producing.
- Get them up at their usual awake time to start creating this new 24-hour routine. Open the curtains and the windows immediately so your child knows the day has well and truly started.
- Avoid sugary and processed foods that will make you feel sluggish
- If you or your child are struggling during the day, have a 20-minute nap, but not a full sleep cycle of 1.5 hours. The latter will disrupt your sleep patterns.
- Or! … you could take some parents approach and do nothing at all! and take a little grizzling from your child as their routine will be out of sorts for a few days. Even if it is, ALWAYS guide them back to the routine.