Helping Your Baby Adjust to the Autumn Clock Change

With the autumn clock change approaching , it can be helpful to remind ourselves of how to help our little ones adjust in the lead up.

At 2am on Sunday 25th October (I always prefer to think of it as Saturday night) the clocks go back an hour which was delightful pre-kids, but can make for a slightly earlier rise on Sunday morning now that we have little humans to look after.

If you already have an early riser, don't panic! The thought of another whole hour earlier can be scary, but it will adjust and you may not even notice it if you adjust bedtime as per the below suggestions. If you can, I would suggest figuring out what's causing the early rise this week - access my Early Rising Guide to help you (please note this guide is for little ones that can already self settle).

3 ways to help your child adjust to the autumn clock change

1. Gradual approach for sensitive sleepers

If your little one is sensitive to sleep or is still on 3 naps per day then this can be a good option.

You will move your child’s bedtime later, in 15 minute increments over the four days preceding the clock change. Make sure to move any naps accordingly too!

It would look like this based on a 7pm bedtime:

• Wednesday night bedtime is 7.15pm

• Thursday night bedtime is 7.30pm

• Friday night bedtime is 7.45pm

• Saturday night bedtime is 8pm. (Then the clocks go back in the middle of the night)

• Sunday night bedtime is the new 7pm

2. Split the difference approach

This works well for most little ones.

• Put your child to bed 30 minutes later than usual on the Friday night

• Another 30 minutes later on the Saturday night.

They may wake a little early by the new clock time but will get back into rhythm very quickly as you will return to their normal bedtime on Sunday night by the new clock time.

Remember, if little one still takes one or two naps, just nudge these later by 30 minutes each day too.

3. Immediate switch approach

Works well for older children or those less sensitive to time changes.

To save any confusion around bedtime, just go straight to the new time on Saturday night - you can keep them up for an extra hour so when the clocks go back and they wake at their usual time, they've still have had the same amount of sleep.

You're straight onto the new time come Sunday morning.

If your child struggles to make it through to a later bedtime on the Saturday night you can also add in a quick power nap in the afternoon.

What if I do nothing?

If all this just sounds too complicated, then do nothing! Acknowledge that Sunday may be an earlier start and just roll with it knowing that it will all settle after a while.

Many children adjust naturally to the autumn clock change without any special preparation. While your little one may wake a little earlier for a few days after the clocks go back, their body clock will usually adapt as they settle into their normal routine.

The most important thing is to stay consistent. Keep bedtime, naps, mealtimes, and your usual sleep routine aligned with the new clock time from Sunday onwards. Consistency helps your child's body clock adjust more quickly and reduces the likelihood of ongoing early waking.

If your child wakes earlier than you'd like, try to avoid starting the day too early and treat any wakes pre 6am as a night waking. Then, once it's time to get up the lights can go on and curtains open. Although it will still be dark outside, there's enough to signal to our brains that it is daytime, suppress melatonin and boost morning cortisol. Exposing our little ones to plenty of natural daylight can help reinforce their body clock.

Remember, every child is different. Some will adjust within a day or two, while others may take up to a week to fully settle into the new time. A few early mornings may be frustrating, but they are usually temporary and not a sign that anything is wrong with your child's sleep.

Sometimes the simplest approach is the best one and it's remembering that whatever works for your family, is the best.

Top Tips for a Smooth Autumn Clock Change

✨Adjust mealtimes

It's also great idea to adjust mealtimes on the Saturday to help ease into the new timings on Sunday.

✨Change their clocks the night before (and yours!)

If you use a sleep training clock or little one is old enough to know the numbers on the clock then make sure you change these alongside whichever approach you're taking.

✨Make the most of morning daylight

My final suggestion would be to make sure you get out first thing on Sunday morning and enjoy the daylight which will really help regulate melatonin levels and suppress that sleepy hormone.

✨Stick to the new time

Once you're on the new time, try not to compare what the 'old time' is - just go straight with the new!

FAQ's about the autumn clock change

How long does it take children to adjust to the clocks going back?

Most children adapt within a few days, although some sensitive sleepers may take up to a week to fully adjust to the new time.

Will the autumn clock change cause earlier waking?

Some children initially wake earlier because their body clock has not yet adjusted to the new time. This is usually temporary and improves as their sleep schedule settles.

Should I adjust naps when the clocks go back?

If you're using a gradual adjustment method, moving naps later alongside bedtime can make the transition smoother. On the Sunday itself, go back to the normal nap times according to the new clock.

What is the best approach for babies versus toddlers?

The gradual approach is often helpful for younger babies and sensitive sleepers, while many toddlers do well with either a split-the-difference or immediate switch approach.

If you'd like any specific advice on what would work best for your child then please get in touch at contact@nataliesleepconsultant.com

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About Natalie Natalie Graham is a certified infant and child sleep consultant for ages 0-6 years, and has also completed a Level 2 Award in Introduction to Neuroscience in Early Years, plus Safer Sleep Training Certificate from the Lullaby Trust. She has helped families across the UK to improve sleep for their little ones using gentle, responsive approaches.