A parent‑friendly guide to a smooth start to British Summer Time
When the clocks spring forward in March, most of us appreciate the longer, lighter evenings. But for children, losing an hour of sleep can create a temporary wobble in their routine. Parents often notice a few days of bedtime battles, early‑morning tiredness, or changes in mood and energy levels.
The good news? With a little preparation, you can make this transition gentler and far less stressful for the whole family.
Why the clock change affects children
The start of British Summer Time (BST) usually happens on the last Sunday in March, when clocks move forward by one hour. While adults can often adapt within a day or two, children especially babies and toddlers are more sensitive to changes in their internal body clock.
This sudden shift can disrupt:
- Sleep routines
- Mealtimes
- Mood and behaviour
- Energy levels during the day
Understanding how the change impacts them makes it easier to put helpful strategies in place.
- Shift their routine gradually
A gentle transition works best. Start 3–5 days before the clock change and move your child’s schedule forward by 10–15 minutes each day.
Adjust:
- Bedtime
- Wake‑up time
- Nap times (if applicable)
- Mealtimes
- Use light to your advantage
Light plays a huge role in regulating sleep. With lighter evenings coming in, children may struggle to wind down.
Try:
- Blackout curtains or blinds to create a dark, calming sleep environment
- Dim lighting 1 hour before bed
- Natural morning light exposure to help reset their internal clock
Opening the curtains as soon as they wake helps their body recognise the new schedule.
- Create a calm, consistent bedtime routine
Consistency brings comfort. A predictable bedtime routine signals to your child that it’s time to slow down.
This might include:
- A warm bath
- Quiet play or story time
- A cuddle and calm conversation
- Soft music or calming white noise
Avoid screens for at least 60 minutes before bed, as blue light makes it harder for children to feel sleepy.
- Keep meals in sync
Mealtimes help regulate children’s internal rhythms. Shift meals gradually over the week along with bedtime changes. A light, protein‑rich supper can also aid better sleep.
5. Prepare for a few tired days
It’s completely normal for children to feel a bit “off” for several days after the clocks go forward.
You might see:
- Slight irritability
- Extra clinginess
- Difficulty waking up
- A need for an earlier bedtime temporarily
Offer patience, reassurance, and an earlier night if they need it. Their internal clock usually settles within 3–7 days.
- Make the most of the extra daylight
While the transition can be tricky, the payoff is lovely: longer days for family walks, outdoor play, and soaking up that spring sunshine.
Fresh air boosts mood, supports sleep, and helps children adjust naturally to the seasonal change.
We’re supporting them too
We will be mindful of the change in routine here at the setting and will continue to provide children with plenty of opportunities for calm moments, outdoor play, and rest as needed.
If you’d like any more advice about sleep routines or supporting your child through the transition, please speak to a member of the team we’re always happy to help.
