With the dark evenings and miserable weather, it is easy to feel a little glum at this time of year. But I have actually always really enjoyed the start of the cosier season. I like to embrace the time we pull out the comfortable jumpers, spend long days hiding from the rain in cosy pubs, plus the excitement of Christmas and family gatherings lingering in the air. This is when I always start to feel relaxed after a hectic and busy summer. But this is not the only reason that I love this time of year…before having kids this very weekend in particular provided the added luxury of AN EXTRA HOUR IN BED… and this is always very welcome.
Let’s stay in bed
Who does not love the feeling of waking up late on a weekend to realise there is no need to rush but just slow down and take it easy because, in fact, it is not 10 am, it is actually only 9am, so why not fall back to sleep for a bit longer.
Now I am sure that those of you with little ones in tow know that the clock change is a slightly different story now. You probably read the above description with slight jealousy and despair thinking “THOSE WERE THE DAYS!” Your energetic early riser is now bouncing around your bedroom at (dare I say it…) 5:30am!!!, rather than 6:30am. If this prospect makes you want to hide under the duvet and send for help, then do not despair, you can make small changes that will make all the difference.
EACH CHILD IS DIFFERENT! YOU WILL KNOW BEST as to whether your little one copes easily with change, in which case you can just switch straight to the new time and continue business as usual. If your little one, relies heavily on routine and is particularly sensitive to change then you are going to want a gradual transition. But for many families, I find that a middle of the road approach is best and by following a few simple tips this really is not that difficult.
But no matter what your child’s personality is, do remember that OUR LITTLE PEOPLE DO NOT KNOW TO EXPECT THE CLOCKS TO CHANGE, they do not understand and know to go to sleep later or stay in bed longer just because the clocks have changed. BE PATIENT, BEAR WITH THEM AND FOLLOW THE APPROACH THAT YOU THINK WILL SUIT YOUR LITTLE ONE THE BEST to get you all staying in bed just a little bit longer.
All change
Now, as I mentioned if your little one is generally unaffected by change and adapts to a new routine quickly, you can just put him or her to bed at the new time from day one. This is easy as if the normal bedtime is 7pm, on Saturday night this is 8pm, and then by Sunday this is back to 7pm again. You might find your little one is struggling to stay awake for an extra hour but you can help your really little ones with an extra nap throughout the day on Saturday and by making your meal times and naps that later to match the new bedtime. For older children who no longer nap, keep them awake with relaxing activities and extra mummy-and-me time. Taking it easy in the day will also help to ensure that your little has enough energy to stay awake until new bed time.
Easy does it
For many families, their little one is more sensitive to change and I find that it is easier all round to go for a gradual transition. This takes a little bit of planning for a few days or perhaps a whole week but the steps are simple. Working on the basis of a 7pm bedtime, you would gradually move this later each day by 10-15 minutes. You can change these increments depending on how many days you have to implement the change and how sensitive you think your little one will be. The great news for those of you stuck with a late bedtime and then struggling to get your little one up in time for nursery or daily activities. Your previous 8pm bedtime becomes 7pm in a matter of days – and, overtired evenings are a thing of the past!
The middle road
If sleep is not a big issue for your little one and they can cope relatively well with change, you may take a middle of the road approach allowing the new bedtime to be achieved in a matter of 2 days by making 7pm bedtime, 7:30pm on the first night and back to 7pm by the second night meaning the transition is complete after two nights in half hour stages. If your little one then wakes slightly early on the Sunday, keep things dark and calm for an extra half hour before starting your usual morning activities. You can help your little one who has woken early by allowing a cat nap in the morning or early snack before the now slightly later meal time.
Making it easy
Whichever approach you chose, there are some quick tips which are sure to make your life easier:
· EXPOSURE TO BROAD SPECTRUM DAYLIGHT. Make sure your little one gets as much natural day light during the day. Help to re-set your child’s body clock by aiming for 12 hours of natural light and 12 hours of darkness. A walk outside after breakfast helps to correctly set everyone’s body clock.
· PLENTY OF PHYSICAL ACTIVITY in the day will help your child feel tired and ready for bed at the correct time. Think high energy and fresh air. Even in the dreary weather, zip up your rain coat, pull on your wellies and make the playground your new best friend.
· DON’T FORGET THE DAY. If the only change you are making is the bedtime then there will be little wonder that your child may feel confused. Don’t forget that we are all creatures of habit and derive comfort from having routine and consistency in the small things. Help your child transition by moving meal times and any regular activities later to match the new bedtime.
The clock change provides a great opportunity to fix any sleep problems and get your little one’s sleep on track. The new later bed time helps to fix those really late bedtimes. Do take advantage this and don’t miss out on the opportunity to give your family the sleep you have been dreaming of. If you need more help, please do get in touch – I am here to support you
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