Child sleep expert reveals simple 10-minute bedtime trick to help children adjust when the clocks go back

With the clocks going back on Sunday 25 October, experts reveal how parents can prevent disrupted sleep, early mornings and problems concentrating at school.

Parents across Northern Ireland are being encouraged to start adjusting their children's bedtime routines ahead of the clocks going back later this month, with experts warning that even a one-hour change can affect sleep, behaviour and concentration in the classroom.

British Summer Time ends at 2am on Sunday 25 October, when the clocks move back one hour, giving adults the welcome prospect of an extra hour in bed.

However, for families with young children, that extra hour of sleep might not be quite so straightforward.

Children who already wake early could find themselves starting their day even earlier, while disrupted routines can leave them feeling tired, irritable and less able to concentrate at school.

With many Northern Ireland families enjoying the October half-term break around this time, the change also comes as parents are trying to maintain routines ahead of the busy run-up to Christmas.

Now, education experts at Explore Learning have teamed up with certified child sleep consultant Gemma Coe, also known as the Child Sleep Specialist, to share advice on helping children adjust without turning bedtime into a battle.

And according to Gemma, one of the simplest solutions is to start making small changes before the clocks go back.

The 10-minute bedtime trick parents should try

Rather than waiting until the clocks change and expecting children to adjust overnight, Gemma recommends gradually shifting bedtime and wake-up times in the days beforehand.

"To help children adjust to the clocks going back, I recommend a gradual approach," she explains.

"Start preparing about a week before the clock change by shifting bedtime and wake-up times by 10-15 minutes each day (over 4-5 days). This slow adjustment helps reset their internal body clocks without causing too much disruption."

For a child who normally goes to bed at 7pm, that could mean gradually moving bedtime later by 10 to 15 minutes over several evenings until they are going to sleep closer to 8pm under the old clock time.

Once the clocks go back, that would become 7pm again, helping their body clock stay aligned with their usual routine.

Why the clocks going back can disrupt children's sleep

While adults might enjoy the prospect of an extra hour in bed, children's internal body clocks don't automatically adjust when the clocks change.

The combination of darker evenings, reduced daylight and changes to established routines can make autumn particularly challenging for some families.

Gemma explains: "As autumn progresses and the weather turns colder, children's sleep schedules can be influenced by the decrease in daylight hours.

"With less natural light, our circadian rhythms (the internal body clocks that govern our sleep-wake cycles) can become disrupted. For children, especially those sensitive to changes in their routine, this can mean more difficulty falling asleep or waking up earlier than desired."

For parents of children who already wake at 5am or 6am, the shift can be particularly unwelcome.

"When the clocks go back an hour in autumn, children who are natural early risers may start waking even earlier, which can lead to overtiredness and affect their mood throughout the day," Gemma says.

"The impact of this disruption can vary depending on the child, but in general, most children take about a week to fully adjust to the new schedule."

Managing light could make a difference

Alongside adjusting bedtimes, parents are advised to think about how light exposure affects their children's sleep patterns.

Natural light plays an important role in regulating the body's internal clock, so changing the amount of light children are exposed to at different times of the day can help reinforce their routines.

Gemma recommends: "Control light exposure by using blackout curtains in the morning to block out early light and keeping the environment well-lit in the evening to reinforce that it's still time to be awake."

Creating a calm environment before bedtime is also important.

Reading together, reducing screen time and encouraging quieter activities can all help children wind down, particularly if they've been struggling to settle at night.

Could the clock change affect school performance?

While parents might notice their children becoming grumpier or more emotional after the clocks change, experts say disrupted sleep can also affect their ability to learn.

Children who aren't getting enough rest may find it harder to concentrate, remember information and stay engaged during lessons.

With the autumn term progressing towards Christmas, maintaining healthy sleep routines can be particularly important.

"When their body clocks are still adjusting to the new time, they may find it harder to concentrate, remember things, and stay engaged in lessons," Gemma explains.

"This is especially true for children who experience early waking or have trouble falling asleep at night as a result of the clock change."

However, parents shouldn't be too concerned if their child seems a little more tired than usual in the days following the change.

For most children, the disruption is temporary, and keeping a consistent routine can help them settle back into their usual sleeping patterns.

Five ways parents can make the clock change easier

Education and sleep experts have shared five additional steps Northern Ireland parents can take to help children adjust.

1. Keep mealtimes and daily routines consistent

Try to maintain familiar mealtimes, after-school activities and bedtime routines. Consistency can help reinforce the new schedule and make the transition easier.

2. Make evenings calmer

Reducing screen time before bed and encouraging activities such as reading, drawing or gentle play can help children relax and prepare for sleep.

3. Be patient with tired children

Children may be more irritable or emotional while their body clocks adjust. Extra reassurance, patience and understanding can help during this period.

4. Let teachers know if sleep is disrupted

If a child is struggling with early waking or tiredness, speaking to their teacher can help ensure they receive additional understanding and support during the school day.

5. Encourage physical activity

Regular exercise and outdoor play during the day can support better sleep at night and help children settle into their new routine.

An opportunity to improve sleep habits before Christmas

Carey Ann Dodah, Founding Member of Explore Learning, says the clock change can also be a useful reminder for parents to review their children's bedtime habits.

"The hour change can be a great opportunity to refocus on your child's sleep routine, especially if some bad habits have crept in," she explains.

"Now is the perfect time to help them start healthy sleep practises that will benefit their overall wellbeing and set them up for school success for the rest of the term."

Although the clocks going back can bring a few unsettled nights and earlier mornings, experts say preparation and consistency can make the transition much smoother.

And for Northern Ireland parents dreading the prospect of a 5am wake-up call, starting those small bedtime adjustments before Sunday 25 October could make all the difference.

For more advice on supporting children's learning and education, visit Explore Learning.