The Impact of Clock Changes on Children’s Sleep Patterns

The clocks going back can significantly affect children’s sleep patterns, says sleep expert. Our circadian rhythm, our body’s internal clock, is synchronised to a 24-hour day, naturally leading us to sleep at night and wake during the day. However, even a mere one-hour time change can significantly disrupt our sleep cycles.

In an interview with the UK’s number 1 supplement brand Vitabiotics, sleep expert Dave Gibson explains, “All of us find an hour’s change in sleep and wake time hard to accommodate as our circadian rhythm is set up for us to go to bed and wake at roughly the same time every night. However, infants and younger children, who thrive with consistency in both their routines and sleep schedule, are much more sensitive to an hour’s change in sleep and wake time.”

Why children are more affected than adults

Gibson explains, “The circadian rhythm or body clock of infants and young children is very sensitive to change.  A one-hour change can significantly disrupt their sleep patterns due to their shorter sleep cycles compared to older children and adults. This means that it takes longer for their body clocks and internal systems to adjust to changes in their sleep cycle.

“Equally, young children have less understanding of the concept of time and are therefore more reliant on external cues like daylight to work out when it’s time to sleep and wake. This can be confusing when they are suddenly required to wake up at a different time.”

Children undergoing developmental milestones are most likely to be affected

Gibson highlights, “Any infant or toddler who is still trying to establish a routine is more likely to be affected by the clock change. Equally, those whose sleep is already being disrupted will find a further disruption by the clock’s change harder to manage.” This would include those teething or going through a growth spurt.

“Younger infants experiencing key developmental milestones such as rolling over, crawling, sitting, or walking may also become more restless at night.”

Recognising the signs & advice for a smooth transition

Parents should observe signs such as resistance to bedtime, taking longer to settle, restlessness during the night, changes in nap patterns, and alterations in waking times. Gibson reassures parents, saying, “Adapting to the extra hour gained when the clocks go back can take anywhere from a few days to a couple of weeks, but eventually, sleep will get back on track.”

1. Adjusting bedtime and wake times

Gibson recommends making gradual adjustments to bedtime and wake times. “For infants, make transitions in ten-minute changes to bed and wake times per day over a six-day period and for older preschool children and toddlers, 15 minutes daily.”

2. Consistent meal times and nap schedules

“Move all meals and nap times by the same amount of time each day,” he advises. “This approach will help their bodies synchronise with the new schedule.”

3. Exposure to light and darkness

Getting daylight during the day can play a crucial role in regulating infants’ circadian rhythm. “Daylight signals to their body that it’s time to be awake,” says Gibson. Conversely, dimming all lights in the evening can signal to the body that it’s time to wind down and sleep. “Make sure the bedroom is as dark as possible for a conducive sleep environment.”

4. Limit sugar and avoid overstimulation

“Limiting sugar and avoiding overstimulation near bedtime are obvious things to incorporate into any sleep strategy whether the clocks change or not,” says Gibson. “Although obvious, these practices help to create a calm environment conducive to sleep.”

5. Monitoring fluid intake

Keeping children hydrated is important, but Gibson says, “Limiting fluid intake close to bedtime to reduce nighttime awakenings and the need for nighttime urination.”

Distinguishing normal disturbances from sleep conditions

Gibson acknowledges the challenge of distinguishing between normal sleep disturbances during the clock change period. “It can be tricky to distinguish, but typically those to do with the clocks change will coincide with the clocks going back and resolve about a week later.”

He advises parents to consider factors such as the child’s age, developmental changes, mood changes, night sweats, nightmares, and increased urination at night.“If you are worried about your child’s sleep, always check with your GP.”