IT’S considered the scariest night of the year.
But as Halloween fast approaches it isn’t just dealing with trick or treaters, or their little ones consuming vast amounts of sugar, that is leaving parents terrified.
Instead, it’s the possibility that when the clocks go back on Sunday, October 27, their child’s sleeping habits will go flying out of the window.
However, according to parenting pro Hanna Pauser, there are some simple steps you can take to make the change more manageable for children – and parents.
Plan ahead
“As the end of Daylight Savings nears, it’s important to consider how it might affect your family’s routine,” Hanna, Head of Parenting Content at Nordic baby sleep monitoring app Napper, explains.
“Some may welcome an earlier schedule, while others may find it disruptive.
“To ease the transition for children, gradually shift bedtime by 15 minutes over several days.
“Adjust naps similarly if needed.”
You may well notice that late naps are making bedtime more challenging, so use a sleep-tracking app like Napper can support planning naps to prevent them from interfering with your child’s bedtime.
Lighten up
“As daylight hours shorten, it’s important to ensure that children get as much exposure to natural light as possible during the day,” Hanna adds.
“Exposure to natural light helps regulate the body’s production of melatonin, a hormone that controls sleep-wake cycles which helps promote healthy sleep habits.
“To encourage children to spend more time outside, parents can participate in outdoor activities together, such as going for a walk, visiting a playground, or exploring a local park.
“Not only does this get them outdoors, but it also creates quality bonding time.”
If your child struggles to wind down at the end of the day, why not try engaging in some indoor activities like reading or arts and crafts to “create a cosy evening routine”.
“It can also be helpful to put on soft lighting and calm music to create a relaxing environment for your child,” Hanna says.
Time for routine
While you might not think the clock change can have a positive impact on your little one’s routine, it actually can.
Hanna explains: “The time change is a great opportunity to introduce or reinforce positive routines, like a consistent bedtime routine,” she continues.
“Calming activities that stay the same each night help your child wind down and recognise it’s time to sleep.
When do the clocks change?
The last Sunday in October – this year October 27 – will see the clocks change.
At 2am, the clocks will go back one hour, taking us from British Summer Time (BST), or Daylight Saving Time as it’s also known, to Greenwich Mean Time (GMT).
The clocks won’t change again until the last Sunday in March, when they go forward by one hour at 1am.
“Establishing a bedtime routine can be as simple as following a predictable sequence of calming activities, such as bath time, reading bedtime stories, and dimming the lights.
“This consistency helps children recognise when it’s time to sleep and creates a sense of security that supports better rest.”
Screen scream
While screen time is such a big part of the day for many little ones, you need to be careful about allowing your child near a screen when bedtime is approaching.
Exposure to natural light helps regulate the body’s production of melatonin, a hormone that helps promote healthy sleep habits
Napper's Hanna Pauser
“Establishing clear routines and setting limits on screen time can also help,” Hanna advises.
“When children know they have a set amount of screen time, they are more likely to explore other activities, like spending time outside, once their screen time is up.
“Even if they initially complain about being ‘bored’, boredom can often be the spark that leads to coming up with creative new activities.”
Oh sugar
And when Halloween arrives, trick or treating usually involves kids returning home with buckets overflowing with sweet treats.
They usually sneak one or two on the way round too.
But it’s a good idea to try and “set expectations in advance” to avoid a sugar rush which can also negatively impact sleep.
“Let your child know they can enjoy a set amount of sweets from what they collect, and the rest will be saved and shared over the coming weekends,” Hanna says.
“Many children are surprisingly accepting of this plan when they know what to expect.”
