London parents warned clock change could affect children's sleep and school performance

With the clocks going back on Sunday 25 October, education and sleep experts are sharing advice to help London families avoid disrupted bedtimes, early morning wake-ups and tired children.

Parents across London are being urged to prepare their children for the clocks going back later this month, amid concerns that disrupted sleep could affect their concentration and performance at school.

The clocks will go back by one hour on Sunday 25 October 2026, bringing lighter mornings but darker evenings as British Summer Time comes to an end.

And while an extra hour in bed might sound appealing to exhausted parents, families with young children know the reality can be rather different.

For some, the clock change can mean children waking earlier than usual, struggling to settle at bedtime or becoming overtired as their bodies adjust to the new routine.

With London schools approaching the busy pre-Christmas period, experts warn that poor sleep can affect children's ability to concentrate, retain information and manage their emotions in the classroom.

Now, leading tutoring provider Explore Learning has partnered with certified child sleep consultant Gemma Coe, also known as the Child Sleep Specialist, to help families manage the transition.

The simple bedtime trick parents should try

One way to prepare children for the clocks going back is to gradually adjust their bedtime rather than expecting them to adapt overnight.

Parents can start moving their child's bedtime around 10 to 15 minutes later each evening in the days leading up to the change.

For example, a child who normally goes to bed at 7pm could gradually move towards an 8pm bedtime before the clocks change. Once the clocks go back, this would become 7pm under the new time.

Adjusting wake-up times and mealtimes alongside bedtime can also help children adapt to the new routine.

Small changes over several days may be easier for children to manage than a sudden one-hour shift.

Why autumn can disrupt children's sleep

As the evenings become darker and temperatures begin to fall, children's natural sleeping patterns can be affected.

Gemma Coe explains that seasonal changes influence the body's internal clock, also known as the circadian rhythm.

"As autumn progresses and the weather turns colder, children's sleep schedules can be influenced by the decrease in daylight hours," she explains.

For younger children in particular, changes to their usual routine can lead to earlier wake-ups or difficulties settling at night.

And for London families already juggling school runs, after-school clubs and busy working schedules, even a small disruption can make mornings more challenging.

Make the most of natural daylight

Natural daylight plays an important role in helping regulate sleep patterns.

Parents are encouraged to make sure children spend some time outside during daylight hours, whether that's walking to school, visiting a local park or enjoying outdoor play.

For London families, a morning walk through a nearby green space or spending time outdoors during the weekend can help children maintain a regular routine.

Keeping bedrooms dark at night can also support better sleep, particularly for children who are sensitive to light.

Keep bedtime routines consistent

A familiar bedtime routine can help children settle more easily, especially when their sleeping patterns are changing.

Experts recommend maintaining regular evening activities such as having a bath, putting on pyjamas and reading a bedtime story.

Reducing screen time before bed and creating a calm sleeping environment can also help children wind down.

For younger children, consistency is particularly important, as predictable routines can help them feel secure.

Why sleep matters for school performance

According to Explore Learning, a good night's sleep is essential for children's learning and development.

Children who are tired may find it more difficult to concentrate, remember information or participate fully in classroom activities.

Poor sleep can also affect mood and behaviour, making everyday challenges harder to manage.

For children who have only recently started Reception or moved into a new school year, maintaining a healthy bedtime routine can be particularly helpful.

Education experts recommend that parents look out for signs of tiredness, including irritability, reduced concentration or difficulty waking in the morning.

Don't worry if children need time to adjust

Not every child will adapt to the clock change at the same speed.

Some may settle into their new routine within a couple of days, while others could need longer.

Experts recommend staying consistent with bedtime and morning routines while allowing children time to adjust.

With London's schools preparing for the final weeks of the autumn term, making small changes before Sunday 25 October could help avoid unnecessary disruption to family life.

For further advice on children's education and learning, visit Explore Learning.