Parents are being urged to move bedtime, meals and evening routines by 15 minutes each night before the clocks go back to reduce early waking and disrupted sleep.
Parents who want to protect their children’s sleep before the clocks go back this weekend are being urged to start preparing now, with one mother’s simple 15-minute adjustment drawing particular attention online. The change comes as British Summer Time ends on Sunday, 25 October, when clocks revert by one hour and the shift can leave young children waking earlier than usual. Emma-Jane, a mother of two with a sizeable following on Instagram, says she uses a short, step-by-step routine in the days before the change to stop the disruption from rippling through the household.
Her approach is straightforward: move bedtime and evening routines back by 15 minutes each night, beginning several days before the clocks change. By Saturday evening, that gradual shift should leave children settling down later than usual, which then maps neatly on to the new time once the clocks go back. Emma-Jane says mealtimes should be moved in the same way so the whole evening rhythm changes together, rather than trying to tackle sleep in isolation.
The advice is closely aligned with guidance from sleep specialists who say gradual adjustment can help the body clock adapt more smoothly. Sleep consultant Alibar Crosthwaite has suggested either moving bedtime back in small steps across the week or making a single later adjustment on the final night, while also treating early morning wake-ups as if they are night wakings. Crosthwaite also recommends blackout blinds, which can help signal to children that it is still time to sleep, even when morning light arrives earlier than expected.
Emma-Jane’s final message is to keep the rest of the routine as consistent as possible and avoid rushing into the day if children wake early on Sunday morning. She says dark, calm conditions are important, and that time outdoors in daylight can help reset the body clock more quickly. Other sleep experts have given similar advice, saying later evening routines, a slightly delayed family meal and a restful bedroom environment can all help children settle after the seasonal clock change.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
