Spring Forward, Fall Back

26th October 2023

How the autumn clock change affects sleep and tips for adjusting

As autumn settles in and the leaves start to fall, it's that time of the year again when we turn back the clocks and bid farewell to daylight saving time. This Sunday at 2am, we will observe the annual ritual of setting the clocks back one hour, effectively gaining an extra hour of sleep. While that might sound like a dream come true for many, the shift in time can have significant effects on our sleep patterns and daily routines, especially when you have young children. In this blog, we'll explore how the clock change impacts sleep and offer suggestions on how to make the transition smoother, both for your little ones and for yourself.

The Science Behind It

The concept of daylight saving time (DST) was initially introduced to maximise our utilisation of natural daylight and reduce energy consumption. This practice involves setting our clocks forward in the spring, providing us with an extra hour of daylight in the evening, which encourages people to be more active during those longer daylight hours and reduces the need for artificial lighting and heating. The theory is that this leads to energy savings. However, when the clocks are set back in autumn to revert to standard time, our daily routines are shifted, causing our internal body clocks to be out of sync with the external world.

This time shift can significantly disrupt our sleep patterns and circadian rhythms. Our internal body clocks are finely tuned to respond to light and darkness, regulating our sleep-wake cycles and various physiological processes. When we set the clocks back in the fall, we suddenly find ourselves waking up and going to bed an hour earlier according to our internal body clocks. This abrupt change can lead to difficulties falling asleep, staying asleep, and feeling fully refreshed in the morning. It often takes time for our bodies to adjust to this new schedule, which can be particularly challenging for individuals with existing sleep disorders or sensitive circadian rhythms.

The transition associated with the clock change can be particularly challenging for young children. Children thrive on routine and predictability, and any disruption to their daily schedules can have a significant impact on their overall well-being. When daylight saving time comes into effect and the clocks are set forward or backward, it can lead to a shift in meal times, naptimes, and bedtime routines. Young children may struggle to adapt to these changes, and parents often find themselves dealing with overtired, cranky, and irritable kids as a result. Additionally, for infants and toddlers who are not yet able to understand the concept of time, these shifts can be particularly disorienting. Parents must invest extra effort to help their children adjust to the new schedule, which can be exhausting and challenging.

Moreover, parents themselves can also experience the strain of these transitions. They must adapt to the changing routines of their children while managing their own schedules. Sleep-deprived parents often find it more challenging to meet the needs of their children, and the added stress can strain family dynamics. To mitigate these challenges, it's essential for parents to prepare in advance for the clock changes, gradually shifting their children's schedules by small increments in the days leading up to the transition. While the adjustment period can be tough, it eventually settles down, and families can return to a more stable routine. Nonetheless, the awareness of these challenges underscores the importance of reevaluating the concept of daylight saving time, especially in the context of its effects on families and children's well-being.

One of the most noticeable impacts of the clock change on young children is sleep disruption. When the clocks are set forward or backward, it can throw their internal body clocks out of sync with the new external time. This can result in children waking up earlier than usual or struggling to fall asleep at their regular bedtime. The alteration in sleep patterns can be quite disorienting for both children and parents, as it can lead to sleep deprivation for the entire family. Fatigue can make it harder for children to concentrate, and they may even resist their usual nap schedules, making them even more irritable.

Disrupted sleep not only affects a child's physical well-being but also has a significant impact on their behaviour. Young children who haven't had enough rest tend to be irritable, cranky, and prone to mood swings. They may have trouble regulating their emotions, leading to temper tantrums or increased fussiness. In some cases, these behavioural changes can manifest as difficulty concentrating, restlessness, or even regression in developmental milestones. As a result, parents may find themselves dealing with challenging behavioural issues, which can be emotionally taxing and demanding to manage.

Adjusting to the time difference with young children can be a challenging task, but there are several effective strategies that parents can implement to make the transition smoother:

Gradual adjustments are key to helping children adapt to the time change. Start a few days before the clock change by moving bedtime and wake-up times 15 minutes earlier each day. This incremental approach allows your child's internal body clock to slowly synchronise with the new schedule, reducing the shock of a sudden, one-hour shift.

A consistent bedtime routine is crucial for signalling to your child that it's time to sleep. Activities like a warm bath, reading a bedtime story, and dimming the lights create a predictable and comforting pre-sleep ritual. This routine helps your child feel secure and prepares them for a restful night's sleep.

Encourage exposure to natural light during the day. Natural light helps regulate circadian rhythms and reinforces the distinction between day and night. Spend time outdoors and open curtains during daylight hours.

Maintain a calming bedtime routine. Activities such as a warm bath, reading a soothing book, and dimming the lights can signal to your child that it's time to wind down and prepare for sleep.

Reduce or eliminate screen time at least an hour before bedtime. The blue light emitted from screens can interfere with sleep patterns. Encourage calming activities instead, such as reading or quiet play.

Understand that it may take a few days for your child to fully adjust to the new schedule. During this period, be patient and offer extra comfort and support if your child has trouble falling asleep or wakes up earlier than usual.

If the early morning sunlight is an issue, consider using blackout curtains to keep the room dark in the morning. This can help children sleep longer in the adjusted schedule.

The clock change can affect adults as well, leading to similar disruptions in sleep patterns and daily routines. Some of the common issues include:

Adjusting to the new time, especially during the transition to standard time in the fall when the clocks are set back, can often result in sleep deprivation for many individuals. The sudden shift can lead to difficulties falling asleep and waking up earlier than desired. As a result, people may not get the recommended amount of sleep they need to function optimally. Sleep deprivation can have numerous adverse effects on both physical and mental well-being. It impairs cognitive functions, making it harder to concentrate and stay alert during the day. Memory, problem-solving abilities, and decision-making skills can all be negatively impacted, leading to decreased productivity at work or school. Furthermore, a lack of sufficient sleep can affect mood and emotional regulation, potentially causing irritability and a greater susceptibility to stress.

The time change can contribute to increased stress and irritability due to its disruptive nature. The adjustment period can be a challenging time, as it forces individuals to adapt to a new routine, sometimes quite abruptly. This disruption can lead to feelings of stress and tension as people try to realign their schedules with the external world. Increased stress can affect both work and personal life. In professional settings, it may lead to reduced job performance, difficulty in meeting deadlines, and strained workplace relationships. On a personal level, the additional stress can cause tensions within families and affect interpersonal relationships. It's important to recognise the potential for increased stress during these transitions and take steps to mitigate its impact through relaxation techniques, maintaining a healthy lifestyle, and seeking support when needed.

To make the transition smoother for yourself, consider the following tips:

Begin adjusting your sleep schedule gradually in the days leading up to the clock change. By heading to bed and waking up 15 minutes earlier each day, you can help your body slowly adapt to the new time. This gradual shift can make the transition less abrupt and reduce the risk of sleep disruption.

Reduce your consumption of caffeine and alcohol, particularly in the evening. Both substances can interfere with your sleep patterns. Caffeine is a stimulant that can make it harder to fall asleep, while alcohol, despite its sedative effects, can disrupt the quality of your sleep, leading to more wakeful periods during the night.

Establish a calming bedtime routine that promotes relaxation. Engage in activities like reading a book, taking a warm bath, or practising meditation. These calming rituals can help signal to your body that it's time to wind down and prepare for sleep, making it easier to fall asleep and stay asleep.

Ensure that your bedroom is a sleep-conducive environment. Keep it dark, quiet, and cool. Consider using blackout curtains to block out early morning light, and use earplugs or white noise machines to minimise disruptive sounds. Maintaining a comfortable temperature in your bedroom can also contribute to better sleep quality.

Reduce screen time before bedtime. The blue light emitted from electronic devices like smartphones and tablets can interfere with the production of melatonin, a hormone that regulates sleep. To improve the quality of your sleep, avoid screens at least an hour before bedtime, and engage in calming activities instead.

Avoid heavy meals close to bedtime, as they can cause discomfort and indigestion. Staying hydrated is important, but try to limit your fluid intake in the hours leading up to bedtime to minimise nighttime awakenings for trips to the bathroom.

Engage in regular physical activity, but try to complete your exercise routine a few hours before bedtime. Exercise can promote better sleep, but doing it too close to bedtime may leave you too energised to sleep.


The biannual clock change can have a significant impact on both children and adults, disrupting sleep patterns and daily routines. By understanding the effects and following these tips, you can make the transition smoother and ensure a more restful night's sleep. Whether you're helping your little ones adjust or working on your own sleep routine, being proactive and patient can go a long way in minimising the challenges posed by the clock change. Remember, with a little preparation and care, you can embrace the extra hour of sleep that autumn brings while keeping your sleep patterns intact.

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