The clocks changed a few weeks ago, and if your kids are still bouncing off the walls at bedtime, you are definitely not alone.
Every year it feels like the same thing; darker evenings arrive, sleep routines go out the window, and suddenly bedtime turns into a full-scale negotiation.
The good news? It does not have to stay that way. A few small changes can help your kids (and you) adjust to the new rhythm and make those dark nights calmer for everyone.
1. Keep bedtime consistent (even when it feels impossible)
When the clocks go back, kids’ body clocks take time to catch up. You might think moving bedtime around will help, but it often makes things worse.
Try sticking to the same bedtime and wake-up time each day — even on weekends. A steady routine tells your child’s body when it is time to sleep and when it is time to wake up.
If your child is still wide awake at their usual bedtime, move it forward by 10 minutes at a time until they settle again.
2. Make the evenings calmer
As the nights draw in, your evenings might start earlier, but the excitement level often stays high.
Creating a calm wind-down routine can make a big difference. Try switching off screens an hour before bed and swapping noisy games for quieter activities; reading, drawing, or a warm bath work wonders.
Low light also helps. Dim the lamps, lower the noise, and let the house slowly “go to sleep” together.
3. Get daylight during the day
Ironically, dark evenings make kids less likely to sleep well if they are not getting enough light during the day.
Try to get outside for at least 30 minutes; even on cloudy days. Exposure to natural light helps reset their body clocks and improves sleep quality.
If daylight is limited, open curtains wide in the morning and keep the house bright during breakfast.
4. Warm up and wind down
Colder nights can make kids restless. Make sure their room is cosy, but not too hot; around 18 degrees is ideal.
Warm pyjamas, a small night light, and a short cuddle before bed can help them feel safe and settled as they drift off.
For younger kids, a bedtime story with a predictable ending helps them understand that sleep is next. For older ones, quiet time to chat about their day helps them feel grounded.
5. Teach their body it’s bedtime
Our bodies love routines. A set sequence of small cues tells the brain it is time to sleep.
Something as simple as bath, pyjamas, story, sleep; done in the same order each night – creates that pattern.
If you already have a routine but it has slipped, start small. Bring back just one familiar step, like reading the same book or turning on a favourite lamp. Kids often respond to the comfort of things they recognise.
6. Be patient with the transition
Even with the best routine, some nights will still be a challenge. The time change can affect kids for several weeks, and every child adjusts at their own pace.
Try not to stress about the occasional late night. The key is to stay calm, stay consistent, and remind yourself that they will settle back in soon.
And for dads…
You probably notice the difference too, darker evenings can sap your own energy. Try using your child’s bedtime as your own cue to slow down. Once they are asleep, take ten quiet minutes for yourself before jumping into chores or emails.
Because calm kids often start with calm parents.
Final thought
The clocks might have changed, but a good bedtime routine never goes out of season.
With a few tweaks, a bit of patience, and a calm approach, those dark nights can become cosy, peaceful evenings for the whole family.
