'I'm a mum – here's how I help my kids get sleep back on track when clocks go back'

As the clocks are set to go back, if you're panicking about your little one's  pattern, one mum has shared that it's not worth it.

While many of us are excited for an extra hour in bed or an extra hour partying if you're lucky enough to be out for , some are dreading the darker mornings and how their child will react to the change.

You know the drill – you're in a perfect routine, putting your cherub down at a certain time when, bam – all the times are changed, and your little one doesn't know what time it is anymore.

Ruth, who posts on  as @ruthwattshv, a health visitor, reassured parents that it doesn't have to be a struggle.

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"So in England, the clocks are going back, so if your child's waking up at 6.30 in the morning, it's going to become 5.30 in the morning – and these are my two different ways to tackle the clock change," she said.

Ruth continued: "Number one, and this is the one I tend to do – just go with it. You may have a couple of bad nights, but the clocks will go back so actually we'll be putting them down a little bit earlier and they will catch up quite quickly."

However, for future reference, she said you can do it "quite gradually," starting "six or seven days before" so if they go to bed at 7pm, put them down at 6.50 on the first night, and gradually take it back until it's a whole hour before so they don't actually notice the difference. She recommended doing "the same again with their naps".

Ruth said that she used to "worry about it" because her little one "sleeps so bad" but she said "they catch up pretty quickly." "Give them a few days and they're in the swing of it anyway", she reassured.

"Yeah you might have a few early mornings but then they'll be tired enough to go to bed earlier that next night, so sending you all strength, try not to worry about it, it's gonna come, and it'll pass quite quickly," she shared.

 and Gemma Coe, a certified child sleep consultant, also known as the Child Sleep Specialist, shared some advice about children's sleep.

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

Gemma also said that it could take about a week for children to adjust, saying: "When the clocks go back an hour in autumn, children who are naturally early risers may start waking even earlier, which can lead to overtiredness and affect their mood throughout the day. 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."

She also recommended that parents "Control light exposure by using blackout curtains in the morning to block out early light and keep the environment well-lit in the evening to reinforce that it's still time to be awake."

Parents can support their children during this adjustment period by:

Maintaining a consistent routine: Stick to regular mealtimes and after-school activities to help reinforce the new schedule.

Creating a calm evening environment: Reduce screen time and opt for relaxing activities like reading or listening to music or a podcast before bed.

Being patient and understanding: Recognise that your child may be more tired or irritable during the adjustment period and offer extra support and comfort.

Communicating with teachers: Let your child's teachers know about any sleep difficulties, so they can be more understanding if your child seems less focused than usual.

Encouraging physical activity: Regular exercise during the day can help improve sleep quality at night.