Spring is a beautiful time across East London, with some of the best parks in London, boasting in nature and opportunities for outdoor play. We love seeing the children in our nurseries noticing the first daffodils pushing through the soil and enjoying slightly longer afternoons exploring our outdoor spaces. But for families, the arrival of the Start of British Summer Time (BST) also brings a familiar challenge: the clocks going forward.
Losing that single hour of sleep can feel daunting when you have a young child. At Footsteps Nurseries, our practitioners know that even small changes to a routine can temporarily turn a settled toddler into a tired, cranky one!
If you are worried about the upcoming clock change, here is our guide to helping your little one adjust smoothly, naturally, and with as little disruption as possible. The shift to British Summer Time, while seeming minor, poses a genuine physiological challenge as it disrupts the body’s internal clock, or circadian rhythm.
Why Does the Clock Change Affect Young Children So Much?
Children’s internal body clocks (circadian rhythms) are deeply tied to natural light and consistent daily routines, meaning even a one-hour shift can disrupt their sleep-wake cycles, mood, and appetite. Because young children haven’t yet developed the ability to tell time or rationalize why they are waking up in the dark or going to bed when it’s still light outside, their bodies simply feel out of sync. It is completely normal to see a few days of disrupted sleep, heightened emotions, or changes in how much they want to eat.
At Footsteps Nurseries, we approach the transition to British Summer Time with care, flexibility, and a deep understanding of each child’s individual needs. In the days leading up to the clock change, our practitioners begin gently adjusting daily rhythms within the setting, such as mealtimes, naps, and transitions, to help ease children into the shift. We pay close attention to children’s cues, offering extra reassurance, calm moments, and opportunities to rest where needed. By maintaining familiar routines while allowing for small, responsive adjustments, we help children feel secure and supported as their bodies adapt to the new schedule.
4 Gentle Ways Families Can Prepare at Home
To help your child adjust, the key is to be proactive rather than waiting for Sunday morning.
Here are the strategies our practitioners recommend:
1. Shift Routines Gradually
Rather than making a sudden one-hour jump over the weekend, gently adjust your child’s routine in the days leading up to the change. Shift bedtime, naptime, and mealtimes earlier by 10 to 15 minutes each day. By the time Sunday arrives, their body clock will already be halfway there.
2. Embrace the Power of Morning Light
Natural light is the most powerful tool for resetting a body clock. Get outside as early as possible in the morning! Whether it’s a quick walk to the local park, a stroll around Hollow Ponds, or just having breakfast near a bright window, morning sunlight helps signal to your child’s brain that it is time to start the day.
3. Keep Evenings Dark and Calm
As the evenings stay lighter for longer, children can easily feel confused about why it is bedtime when the sun is still shining. Invest in good blackout blinds or thick curtains. Dim the lights in your home an hour before bed to encourage the production of melatonin (the sleep hormone).
For more trusted advice on creating a healthy sleep environment, we often recommend families review the NHS guidelines on healthy sleep for children.
4. Focus on Connection, Not Perfection
Remember our Footsteps philosophy: process over product, and experiences over goals. The goal isn’t to achieve a perfect night’s sleep immediately. The process is simply supporting your child through a tricky transition. If they are extra clingy or emotional, offer extra cuddles, quiet storytimes, and reassurance.
How Footsteps Nurseries Supports the Transition
Across our settings in Chingford, Leytonstone, Walthamstow, and Leyton, our educators are well-prepared for the start of British Summer Time.
Flexibility with Rest
While we maintain our comforting daily rhythms, we follow the child’s lead. If a child is clearly exhausted from the time change, we ensure they have access to a cozy, quiet space to rest when they need it, rather than sticking rigidly to the clock (we confirm this with parents).
Maximizing Outdoor Play
We firmly believe there is no bad weather, only bad clothing! During the first week of BST, we make sure to spend plenty of time outdoors. Active play in the fresh air helps children burn off energy and naturally regulates their internal clocks.
Open Communication
We work in partnership with our families. At drop-off and pick-up, our practitioners will have an opportunity to learn about any disruptions at home.
Give It Time
It typically takes a child’s body anywhere from three days to a week to fully adjust to the new time.
Be patient with them, and be kind to yourself—you are losing an hour of sleep too!
If you have any concerns about your child’s sleep routine, our door is always open.
Speak to your child’s key person at any of our nurseries; we are always here to support you and your family.
