Is Spring Disrupting Your Child’s Sleep? Here’s How to Help Them Wind Down

As the clocks go forward and the evenings grow lighter, many parents notice a sudden shift in their child’s sleep habits. Bedtime becomes a battle, routines are thrown off, and early rising worsens.

If you’re wondering how to help your child sleep better during spring, you’re not alone. Longer days and brighter evenings can wreak havoc on children’s sleep patterns—but with a few simple changes to their sleep environment and routine, you can help them settle more easily.

Why Does Spring Affect Children’s Sleep?

Spring brings more daylight and the shift in routine caused by daylight saving time (aka the clocks changing), which can delay the body’s natural wind-down process and encourage even earlier wake ups. Children, especially those who are sensitive or neurodivergent can be disturbed by light, noise, and even the energy that comes with seasonal change. If their room is too bright or noisy at bedtime, it becomes harder for them to settle—and for you to get your evening back.

Simple, Effective Ways to Support Children’s Sleep in Spring

Here are a few practical tips to make bedtime smoother, even when the sun’s still up:

1. Block Out the Light

Longer evenings mean more light at bedtime. Use blackout blinds or curtains to darken the room. For children over 6, an eye mask can also help (but always consider your child’s individual needs and sensory preferences).

2. Dim the Lighting

A gentle, dim light can signal that it’s time to wind down. We love the Lumie Bug for its soft, calming glow—perfect for setting a bedtime mood.

3. Reduce Noise

Whether it’s birds at 5am or outdoor noise from later evenings, ear plugs can be useful for older children, or you can use a sound machine. Devices like Alexa or the Yoto Mini are great for playing pink noise or soothing sounds to mask environmental noise.

4. Consider a Weighted Blanket

Weighted blankets can help some children feel calm and secure. Always consult a qualified Occupational Therapist (OT) to ensure it’s the right fit and used safely.

5. Stick to a Consistent Routine

Even with changing seasons, children thrive on consistency. Keeping the same bedtime routine—even when the sun is still shining—helps cue the brain that it’s time to sleep. Bath, stories, and a calming activity like gentle stretching can make a big difference.

Top Tip: Balance Outdoor Time with Wind-Down Time

Getting outside during the day is still important—it helps regulate melatonin production and improves sleep quality. Just make sure there’s a clear, calming transition from playtime to bedtime. Try to switch off screens at least an hour before bed, and keep the last 30 minutes of the day as peaceful as possible.

Final Thoughts

Helping your child sleep better in spring doesn’t require a total overhaul. Small tweaks to their sleep environment—less light, less noise, and a more calming atmosphere—can make a huge difference. And remember: it’s completely normal to go through a bit of an adjustment phase.

Have you found a trick that works wonders for your child’s sleep this spring?

We’d love to hear about it—share your favourite bedtime ritual in the comments below!