How to help children when the clocks change

by Laura Guffanti, Educationalist and Nursery Coordinator at Familosophy - Assonidi

When the clocks go forward in spring, children can feel the effects on their sleep, appetite and mood. A little domestic "jet lag" is normal, but with a few precautions, you can make the transition smoother.

1. Gradual adjustments 

In the days before and after the change, shift schedules (sleep, meals, routines) by 10–15 minutes at a time. This helps their biological rhythms recalibrate without sudden changes.

2. A peaceful bedtime routine 

A good bedtime routine supports adaptation:

• Soft lighting in the evening
• Avoid tablets, TV and smartphones at least an hour before bedtime, as blue light interferes with melatonin production
• Reassuring rituals such as reading a story, adult closeness or relaxing music
• Also, ensure that the room is dark, especially if it is still light outside

3. More natural light during the day 

Exposure to natural light, especially in the morning, helps to "synchronise" the internal clock. A walk or outdoor activity can make all the difference.

4. Stability... with flexibility 

Maintain daily routines, but remain alert to signs of tiredness. If necessary, bring bedtime forward or reduce stimulating activities in the first few days.

5. Accept emotions and mood swings 

A little irritability is normal: the body is adapting. Reassure your child, reduce intense stimulation and offer quieter moments.

In summary 

With a few small adjustments, a predictable routine and lots of emotional support, the clocks going forward can become a simple transition lasting just a few days. The secret is to work little by little, without forcing your child and observing their signals.