Spring forward ! Bedtime back!

Resolve sleep issues with the clocks changing!

This Sunday 31st March the clocks go forward by 1 hour and British Summer Time begins! This is great news for those of us who love longer days and spring time.

Not so great for anyone working an early shift on Sunday morning and not so great for those of us hoping for an indulgent lie -in.

However it is excellent news for anyone on a night shift on Saturday 30th. And it is wonderful for those with small children!

How you ask?

If your child normally wakes at 5.30am – from Sunday morning they will be waking at 6.30am – much more acceptable!

Make sure you reinforce this sleep pattern by pushing Sunday evening bedtime routine 30 minutes later and placing them to sleep 30 minutes also. If you wish, keep shifting this back gradually until that hour is accounted for. Alternatively you may find your little one accepts this new sleep time and sleeps for a longer period of time.

Make sure that bedrooms are kept dark as the mornings become lighter – use well fitting blackout blinds. Light mornings affect our Melatonin levels and make it harder to fall back asleep in the early hours.

Small children get hungry!

So if you are delaying bedtime and hoping for a longer sleep into the morning make sure you give a ‘sleepy snack’ before bedtime. Milk, oatcakes, cherries are all good foods to provide tryptophan which converts into Melatonin. It also means a full tummy! https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep

Make wake time obvious for your little ones

Does your child know its time to get up? Make a clear difference between night time and morning time. Use timer switches on bedside lamps to signal daytime and make sure any early morning milk feeds are done out of the bedroom and that they signal wake time. A sleepy early morning feed in mum and dad’s bed is very confusing for a young child.

For help and support with your family’s sleep visit http://www.goodnightsolutions.co.uk