Clock Change 31st March 2024

With the clocks springing forward or falling back, the biannual time change is upon us once again. This adjustment, while seemingly minor, can significantly impact our daily routines and, more importantly, our sleep patterns. Here is our guide on how you can manage it both for yourself and for your little ones. 

When do the clocks change? 

On Sunday 31st March 2024 the clocks change to British Summer Time in the UK at 01.00. 

How do the clocks change? 

At this point the clocks “spring forward” (to 02.00)  as we welcome sunnier longer days. 

How can I help my children with this change? 

Children are actually much more adaptable to these changes than we think, so it’s really your own decision as to how you want to deal with it. 

Here are 3 options: 

1. Do Nothing 

• If a slightly later bedtime actually works better for you and your family, you can do absolutely nothing and hope that your child stays on the later schedule. However you have to be mindful that your child's sleep needs do not change therefore if she starts to wake earlier naturally then you will have to adapt and bring her bedtime earlier again.  

• You can do nothing and wait for your child to naturally adapt to the new schedule. Whilst the light has a lot to do with your child’s circadian cycle we also know that social cues do too, therefore if your mealtimes and social interaction changes with the new time then you may find that your child just naturally adapts to the new schedule. 

2. Gradual change

This is a slightly more complicated way of adapting the clock change but often has great results. 

Starting on Thursday 28th March wake your child 15 minutes earlier in the morning and put your child to bed 15 minutes earlier, then every day for the following 3 days you put your child to bed 15 minutes earlier. For example

• Wednesday 27th March 18.30  (UK time or normal bedtime)

• Thursday 28th March (wake them 15 minutes earlier) and put them down at 18.15
• Friday 29th March (wake your child 15 minutes earlier and adapt schedule by 15 minutes) put them down at 18.00
• Saturday 30th March (wake your child 15 minutes earlier and adapt schedule by 15 minutes) put them down at 17.45
• Sunday 31st March - put your child down at 18.30 (new time 17.30 old time)

You will then continue putting your child to bed at the new normal bedtime.

3. Split the difference 

On Saturday 30th March wake your child ½ hour earlier than normal, adapt the schedule by ½ hour throughout the day and put your child to bed ½ hour earlier than normal bedtime. Do the same on Sunday 31st March (using the old time). On Monday 1st April wake your child ½ hour earlier than the day before, adapt the schedule by ½ hour throughout the day and put your child to bed at their normal time (new time, which will be an hour earlier then their old time).  

Top tip

Get your children outside as early and as much as possible during this change, make them do lots of exercise and get loads of fresh air to make them more tired than normal. Good Luck!!