What Happens When the Clocks Go Back

When the clocks go back one hour, bedtime feels “later” to children and wake-up feels “earlier.” A 7:00 am wake-up becomes 6:00 am overnight. This can disrupt their circadian rhythm and sleep pressure — the balance of tiredness that builds through the day.

Young children’s sleep cycles are particularly sensitive to light. The Sleep Charity notes that morning light exposure strongly influences when children feel ready to wake, while dim evenings support melatonin release and help them wind down.

Best Practices from Sleep Experts

• Shift gradually: Move bedtime, wake time, and naps by 10–15 minutes later each day for 3–5 days before the change. (Sleep Foundation)
• Prioritise light exposure: Encourage bright morning light and dim lights in the evening to anchor the new rhythm. (The Sleep Charity)
• Stay consistent: Keep mealtimes and bedtime routines at the new times — the body thrives on predictability.
• Stay flexible: Every child adjusts differently. If overtiredness appears, offer an earlier bedtime for a few nights.
• Use visual cues: Sleep trainer clocks like Zeepy help children understand when it’s time to sleep and wake, reinforcing consistency.

Before the Clock Change

1. Start 3–5 days ahead: Shift the whole schedule — wake, nap, meals, and bedtime — later by 10–15 minutes each day.
2. Increase outdoor play: Daylight strengthens the sleep-wake cycle and reduces resistance to new times.
3. Limit blue light: Avoid screens within 1 hour of bedtime to prevent melatonin suppression.
4. Use Zeepy’s violet phase: Start wind-down with calming amber or violet light 30 minutes before bed.

On the Day the Clocks Change

• Stick to your gradual plan: Don’t revert to the “old” time — this confuses your child’s body clock.
• Manage early waking: If your child wakes at the old time, keep the room dark and quiet until the new wake-up light (or Zeepy’s blue phase) signals morning.
• Keep naps consistent: Don’t add extra naps unless overtiredness becomes clear.

After the Clock Change

• Expect a few early mornings: Adjustment takes 3–7 days.
• Expose to daylight after waking: This reinforces the new schedule.
• Stay calm: Over-correction (changing times daily) often prolongs adjustment. Consistency works faster.

How Zeepy Helps with the Clock Change

Zeepy’s light phases make abstract time visible for toddlers. By gradually adjusting Zeepy’s sleep and wake phases each day before the change, you help your child’s body clock reset gently. Violet cues winding down, amber signals sleep, and blue confirms it’s time to start the day — even when daylight doesn’t agree.

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