Adapting to the October 2024 Clock Change: A Guide for Parents

On Sunday 27th October 2024, daylight saving time will officially come to an end, meaning we "fall back" an hour. At 02:00, the clocks will be set back to 01:00. While the extra hour of sleep is usually welcomed, adjusting to the new schedule—especially for children—can still be tricky.

Personally, I find the autumn clock change much easier to handle than the spring forward! What about you?

Why Do We Change the Clocks?

Daylight Saving Time (DST) was first introduced during World War I as a way to save energy, giving people more daylight in the evenings. Today, it's primarily a seasonal adjustment, but it still disrupts our internal body clocks. While some find the autumn change easier, it can still take a few days to fully adjust.

So, how can you help your children adapt to the change without too much disruption?

How to Help Your Children Adjust

The good news is that children are often more adaptable to these changes than we might expect. Still, every child is different, and there are a few strategies you can try depending on what works best for your family. Here are three approaches to consider:

1. Do Nothing
If your child's current bedtime works well for your family, you can opt to do nothing and simply let them stay on the adjusted schedule. This means if they normally go to bed at 7:00 p.m., it will now feel like 6:00 p.m. after the clock change.

Children's internal clocks are influenced by more than just light; social cues like meal times and daily routines also play a significant role in their circadian rhythm. By keeping meals and other activities on the new schedule, your child may naturally adjust to the new time without any issues. Sometimes, minimal intervention works just fine!

2. Gradual Shift
If you prefer a more structured approach, gradually shifting your child’s bedtime in the days leading up to the change can help. This strategy works well for children who are sensitive to changes in routine.

Here’s how you can do it:
- Thursday 24th October:Put your child to bed 15 minutes later than usual (e.g. from 6:30 p.m. to 6:45 p.m.).
- Friday 25th October:Shift bedtime another 15 minutes later (now 7:00 p.m.).
- Saturday 26th October: Move it to 7:15 p.m.
- Sunday 27th October: Bedtime will now be 6:30 p.m. new time (which feels like 7:30 p.m. to your child).

Continue with the new bedtime, and this gradual shift should help smooth the transition without any major disruptions.

3. Split the Difference
A slightly simpler option is to "split the difference." This method is useful if your child typically adapts quickly, but you still want to ease the transition.

On Saturday 26th October, let your child sleep in 30 minutes later than usual and adjust the day’s schedule by 30 minutes. For example, if they usually wake up at 7:00 a.m., allow them to wake up at 7:30 a.m. and adjust meals, naps, and bedtime accordingly.

On Sunday 27th October, repeat the process. By Monday 28th October, you can return to the normal schedule, now aligned with the new time.

Remember, every child is different, and what works for one may not work for another. The key is to choose the strategy that best fits your family’s routine and be patient with the process. While children are often more resilient to these changes than adults, it’s perfectly normal for it to take a few days before everyone is fully adjusted.

Good luck with the transition, and enjoy that extra hour of rest! 😴

If you’ve got any questions or need more tips on helping your child sleep better, feel free to reach out to us.