Welcome to the fourth and final episode of my special Heidi at Home series, in partnership with CBeebies BeddyByes.
The clocks are going back, and while the idea of an extra hour in bed sounds lovely, anyone with a toddler who already thinks 5.30am is a perfectly reasonable time to start the day might be feeling slightly less enthusiastic! 😂
On Sunday 25 October, the clocks go back by an hour. But unfortunately, our children's body clocks don't automatically change with them.
So, do we need to start preparing? Should we move bedtime? What happens to naps? And what on earth do we do if our child starts waking at 5am?!
In this final episode, I'm talking about circadian rhythms, children's sleep and how to approach the autumn clock change without turning your entire family routine upside down.
We cover:
- What your child's circadian rhythm actually is and how it influences sleep
- Why the clocks changing can temporarily disrupt sleep and wake times
- Whether you really need to prepare your child in advance
- How to gradually adjust bedtime and daily routines for children who are more sensitive to change
- Why daylight is so important for helping reset the body clock
- What to do if your child starts waking an hour earlier
- How to approach naps during the transition
- Why familiar routines and predictable cues can make a difference
- How to create a gentler wind-down towards bedtime
- Why some children adjust quickly while others need a little longer
One of the biggest things I want parents to take away from this episode is that you don't necessarily need to do anything at all!
If your child is generally a good sleeper and fairly adaptable, you may find that keeping your usual routines and allowing their body clock to catch up naturally works absolutely fine.
For children who are more sensitive to change, particularly early risers or those who struggle when overtired, a little preparation can help.
We also talk about how our children's bodies use familiar signals throughout the day to understand when it's time to be awake and when it's time to slow down.
Things like daylight, mealtimes, activity levels, lighting and the predictability of the evening routine can all play a part.
And if screen time is part of your family's routine, choosing slower, more mindful content such as CBeebies BeddyByes can be one of those familiar cues that the pace of the day is beginning to change.
Used earlier in the evening, before screens go off and you move into bath time, stories and cuddles, it can become part of a gentle transition towards bedtime.
Because ultimately, the clocks might change overnight, but your child's body clock needs a little time to catch up.
And there's no need to turn that into a military operation!
Find CBeebies BeddyByes
You can watch CBeebies BeddyByes on CBeebies and BBC iPlayer.
Follow @beddybyesofficial on:
You can also find more episodes of Heidi at Home on Apple Podcasts, Spotify and YouTube.
And if you've missed the earlier episodes in this special series, we've covered after-school overwhelm, connection at bedtime, and helping children with night-time fears, nightmares and night terrors.
Thank you so much for listening to this special series. I really hope it's helped you understand a little more about your child's sleep, emotions and the transitions that can sometimes feel so tricky.
Heidi x
This series shares general parenting guidance drawn from child development research and my 17 years working with families. It isn't a substitute for individual medical, psychological or educational advice. If you're worried about your child's sleep, anxiety or development, please speak to your GP, health visitor or another qualified professional.
Paid partnership with CBeebies BeddyByes.
