Posted by Chris Ailey
on March 20, 2025
As the clocks go forward and evenings grow lighter, many parents notice bedtime becoming more of a challenge. When it is still bright outside, it can feel confusing for children to understand why it is time to sleep.
A small shift in routine can make a big difference. With a few thoughtful adjustments, you can help your child settle more easily and maintain a consistent, restful sleep pattern.
How much sleep do children need?
Sleep requirements vary by age, but getting enough rest is essential for mood, development, and concentration.
- Infants (0–3 months): 14–17 hours, including naps
- Infants (4–12 months): 12–16 hours, including naps
- Toddlers (1–2 years): 11–14 hours, including naps
- Children (3–5 years): 10–13 hours
- School-age (6–13 years): 9–12 hours
- Teenagers (14–17 years): 8–10 hours
When daylight shifts, it can take time for children to adjust. Keeping routines steady helps support their internal body clock and makes bedtime feel more predictable.
1. Create a dark, calming sleep environment
Light is one of the strongest signals affecting sleep. When evenings stay bright, the body produces less melatonin, making it harder to wind down.
Blackout curtains or blinds can help signal that it is time to sleep, even when it is still light outside. Dimming lights in the hour before bed also encourages a calmer transition into rest.
Comfort matters too. Breathable, natural materials such as bamboo bedding or soft cotton layers can help regulate temperature and prevent overheating.
2. Keep a consistent bedtime routine
Consistency is one of the most effective ways to improve sleep. Going to bed and waking up at similar times each day helps reinforce your child’s natural rhythm.
A simple wind-down routine can signal that bedtime is approaching:
- A warm bath
- Brushing teeth and getting into pyjamas
- Turning off screens at least 30 minutes before bed
- Reading a story or quiet time together
Over time, these small habits help children associate certain activities with sleep, making it easier for them to settle.
3. Reduce noise and distractions
Lighter evenings often mean more outdoor activity, which can lead to extra noise at bedtime. Sudden sounds can disrupt sleep or make it harder to drift off.
White noise can help mask background sounds and create a more consistent, calming environment. Even a soft fan or gentle ambient sound can make a difference.
4. Make comfort part of the routine
A comfortable bed helps children relax more easily. Choosing the right duvet and supportive pillows ensures they stay cosy without becoming too warm.
For children who tend to overheat, breathable materials and lighter layers can help maintain a comfortable sleep temperature throughout the night.
Helping children adjust to lighter nights
Seasonal changes can take time to settle into. Patience and consistency are key. By creating a calm environment, maintaining a routine, and focusing on comfort, bedtime can become a smoother and more predictable part of the day.
Small changes, repeated consistently, often make the biggest difference.
