As the clocks go back, many parents may find themselves wondering how this time change will affect their baby’s sleep routine. Babies rely on consistent schedules, and even a small shift can disrupt their sleep patterns. Fortunately, with a bit of preparation, you can help your baby adjust to the new time smoothly and minimise disruptions for the whole family.
One effective way to help your baby adjust is by gradually shifting their schedule before the clocks go back. Over the course of four to six days, move their bedtime and wake-up time by 10-15 minutes earlier each day. This slow adjustment helps their internal body clock ease into the time change, making the transition less jarring (Sleep Foundation).
Maintaining a consistent sleep routine is essential during this time. Familiar bedtime activities like a bath, reading a story, or singing lullabies can help signal to your baby that it’s time for sleep, regardless of the clock. Keeping their routine the same will provide comfort and reinforce their natural sleep cues (NHS Sleep Tips for Children).
Light plays an important role in regulating your baby’s sleep cycles. Make sure to expose your baby to natural light in the morning to help them wake up and adjust to the new schedule. In the evening, dim the lights in your home and create a calming environment to encourage the production of melatonin, the hormone that helps babies (and adults) sleep. A dark room at bedtime will reinforce the signal that it’s time for sleep (National Childbirth Trust, NCT).
If your baby is still napping during the day, you may need to adjust their nap times in line with the bedtime changes. Though naps may be disrupted for a few days, try to keep them consistent in timing and length. Slowly shifting naps earlier or later in the days leading up to the clock change will reduce the impact of the one-hour difference (Baby Sleep Consultant UK).
It’s also important to be prepared for potential early wakings after the clocks go back. If your baby wakes earlier than expected, try to give them time to settle back to sleep on their own. Keep the room dark and interactions minimal if they do wake, so they understand it’s still nighttime. With patience, they will soon adapt to the new schedule (BabyCentre UK).
Preventing overtiredness is another key factor in managing the time change. Watch for your baby’s sleepy cues, such as rubbing their eyes, yawning, or becoming fussy, and aim to put them to bed before they become overtired. This can help ensure they fall asleep more easily and maintain good sleep quality during the transition (Lullaby Trust).
While the time change may initially feel disruptive, with some gentle planning and flexibility, your baby will soon adjust. Following these tips can help make the transition to the new schedule as smooth as possible, ensuring your baby continues to get the rest they need.
The clocks go back on Sunday 27th October in the UK and Sunday 3rd November in the US.
Sources
- Sleep Foundation: “How to Help Your Child Adjust to Daylight Saving Time”
- NHS Sleep Tips for Children
- National Childbirth Trust (NCT) – “Adjusting to the Clocks Changing”
- Baby Sleep Consultant UK
- BabyCentre UK – “Managing Sleep When the Clocks Go Back”
- Lullaby Trust – Sleep Guidance for Babies