On 27 March, clocks change to daylight saving time, which means an extra hour of daylight, but also an hour of lost sleep. This can be particularly hard for children to cope with, as it disrupts their sleep routines. In addition, the days are getting longer and longer as we get closer to summer, which can be a welcome relief after a long and dark winter, but it also means it's harder to get tired in the evenings when it's time for bed. Here are some tips for you as a parent or carer babysitting to help children better manage the transition to summer time.
Your child's sleep is important
According to research, a good night's sleep has many benefits: it makes us happier, more alert, healthier and improves our ability to concentrate. Sleep is also important for maintaining good memory and cognitive ability. For children, sleep is particularly important as it affects their development and recovery. A good night's sleep helps children's learning, motor skills and concentration. Sleep is therefore important for children to feel good, be happy and perform well at school and in everyday life.
5 tips to help children sleep when switching to summer time
1. regular sleeping times
Switching to summer time will delay bedtime by one hour, but this is something to be avoided as it will have negative long-term effects. Ideally, changes to children's sleep schedules should be avoided as the brain needs regularity. Try to keep the same sleeping times all year round, whether it is a weekend or a holiday. Regularity helps the body learn when it's time to go to bed and when it's time to get up, making both much easier. In addition, the brain rewards regular bedtimes with a better sleep. It's not just summer time that can affect a child's sleep - summer holidays, when new things happen and the family is off work and on holiday, can also have a negative impact on a child's sleep. This is why regular bedtimes are particularly important, as children feel better in the long run when they have a regular routine.
2. Soft start with a sleep-in morning
Will it be too hard for the child to go to bed an hour earlier during the changeover? Instead of bringing bedtime forward, you can delay getting up. So you get up an hour later on Monday, 45 minutes later on Tuesday, 30 minutes later on Wednesday, and so on. After a week, you'll wake up an hour earlier than before - how convenient! After this, your child will be more tired in the evening and will be able to go to bed an hour earlier much more easily.
3. quiet and dark at bedtime
During the summer, it is likely to be still light outside at bedtime, making it harder for your child to fall asleep. To help your child fall asleep, you can switch off lights and lamps, close curtains and blinds, and switch off all unnecessary noise. The best option is blackout curtains as they block out all light. Darkness and calmness help to "trick" the brain that it's bedtime, which naturally makes the child more tired and helps them fall asleep. Also try sleep music and relaxation exercises to help children unwind, if needed.
4. no screens at least one hour before bedtime
Switch off all tablets, phones and TVs well before bedtime. This is because the light from screens disrupts your child's natural sleep rhythm. Instead of relaxing your child, screens have the opposite effect - they trigger emotions and adrenaline. This keeps the brain awake and alert. In addition, screen activity can slow down the release of the sleep hormone melatonin, making it harder for your child to wind down and get tired. Instead, try unwinding and relaxing with a book, breathing exercises or calming music.
5. Make the most of daylight
Daylight is also important for children's sleep. When we are in daylight during the day and darkness during the evening, the body learns to distinguish between day and night much better, helping the brain to know when to be alert and when to be tired. So take your children out for a walk, to play or for some other outdoor activity. Physical activity is also important to help children get tired and sleep at night.
