How to Adjust Your Baby or Toddler’s Sleep When the Clocks Go Back

10 Oct

Ah, the end of British Summer Time - that magical night when we’re meant to gain an extra hour’s sleep.
Except… if you have a baby or toddler, you know how this really goes!

Your little one doesn’t care what the clock says. Their internal body clock is still ticking along nicely, thank you very much, which means that glorious “extra hour” can quickly turn into a 5am wake-up call.

If you’re already dreading the early starts, don’t worry. With a few gentle tweaks, you can help your child adjust when the clocks go back in the early hours of Sunday 26th October.

Here’s how to do it calmly, without stress or meltdowns.

1. The Gradual Approach - For Sensitive Sleepers

Mum smiling down at baby lying on her lap

If your little one notices every tiny change in routine (or you just prefer a calm, steady transition), start early.

From Wednesday 22nd October, move bedtime 15 minutes later each night.

So if bedtime is usually 7.30pm, go for:

Wednesday - 7.45pm
Thursday - 8.00pm
Friday - 8.15pm
Saturday - 8.30pm

The theory is by the time the clocks go back overnight, you’ll be right back on track for your usual bedtime and wake-up time on Sunday morning.

Don’t forget to shift naps and mealtimes by 15 minutes too. Some little ones are especially sensitive to the predictability of their daily rhythm, so keeping the whole day gently in sync can make the adjustment much smoother.

2. The Half-Step Option – For the “Oops, I Forgot” Parents

Mum with hands under girls armpits - smiling at each other - little girl holding book - both behind net canopy

If you’re reading this on the Friday before the clock change and thinking, “Well, that ship has sailed,” you can still get ahead of things.

Move bedtime (and the day’s routine) half an hour later on Friday and again on Saturday. It’s not quite as smooth as the slow-and-steady method, but it still gives your little one’s body clock a head start before Sunday’s change.

3. The Later Bedtime Strategy – For Older Children

Girl in pink white striped pyjamas, with hand up to mouth yawning, eyes close, lying on pillow on bed, with large pink alarn clock in foreground.

If your child no longer naps, you can try keeping them up for the extra hour on Saturday night and hoping they sleep in for a bit longer the next morning.

It won’t always work perfectly (toddlers love a 5:30am plot twist), but it’s worth a go.

If your little one still naps, push naps slightly later in the day so bedtime doesn’t feel like an endurance test.

4. The “Go With the Flow” Method – For Real Life

Blond curly haired toddler running outside with arms up and smiling

Let’s be honest: sometimes you forget about the clocks altogether until you wake up on Sunday wondering why it feels like the longest morning in history.

If that’s you (it was always me!), it’s okay.

Just focus on daylight, fresh air, and movement on both Saturday and Sunday - that natural light helps reset your child’s circadian rhythm.

Stick to your normal bedtime routine, and if your little one will tolerate a slightly later bedtime on Saturday, great. If not, no big deal. You can edge things later by 15–30 minutes over the next few days.

Their internal clock will catch up generally before the week’s out.

A Few Extra Tips to Help

Woman wearing a pale coloured coat walking away from the camera, pushing a pushchair with autumn coloured leaves on trees

Morning light is magic. Get outside soon after waking to help reset your little one’s body clock.

A little flexibility goes a long way. With the clock change, some flexibility may be called for. If you notice earlier wake-ups after the clocks go back, try to keep the nap at its usual time rather than moving it earlier - bringing it forward can actually make early rising worse.

Stick to familiar cues. The same bedtime routine, the same words, the same comfort – these are your child’s sleep anchors, helping them feel safe and ready for rest.

Lower your expectations. It might take a few days for things to settle, maybe even a good week or so, and that’s perfectly normal. The rhythm will return before you know it.

If the time shift has your previously solid sleeper throwing you for a loop (hello, pre-dawn playtime!), take a deep breath – it’s likely just a brief blip. Sleep Setbacks: How to Handle Baby Sleep Challenges with Confidence

And if you’re worrying that a rough week after the clock change means you’ve hit a dreaded “sleep regression” (it sometimes feels like everything gets called a regression these days!), check out The Truth About Baby Sleep Regressions: Myths vs. Facts

The Bottom Line

Whether you plan ahead or wing it entirely, your child will adjust - they always do.

You know your little one best, and there’s no single right way to handle the clock change. Pick what best fits your little one and your family,

(And if you’re still up at 5am that Sunday, at least the coffee machine will have company!)

Catherine Wasley

Catherine is a certified holistic sleep coach with over 30 years of experience supporting families with children under five. As a mum of four herself, she deeply understands the exhaustion and frustration that can come with sleepless nights.

Combining her extensive knowledge of early childhood development and her empathetic approach, Catherine offers practical, straightforward guidance tailored to each family’s unique values. Her mission is to empower parents to trust their instincts, build confidence, and find solutions that work without pressure or guilt.

Passionate about challenging gender stereotypes in early childhood, Catherine believes every child deserves equal opportunities to thrive.

Outside of her work, Catherine is a keen runner, self-proclaimed coffee addict, and croissant connoisseur. She lives in Gloucestershire with her husband, four children, and their dog, Beau.

https://www.theparentrock.com