On 30th March, the clocks will move forward by one hour as daylight savings begins. While this technically means we lose an hour of sleep, it doesn’t have to spell disaster for your little one’s sleep routine! With a bit of planning, you can make this change work in your favour.
For babies aged 4-12 months, a gradual shift in bedtime can help ease the transition. You can start moving bedtime 10-15 minutes later each night leading up to the clock change. By the time the big night arrives, your little one will be ready! If your baby is a bit more sensitive, don’t worry—small adjustments are just as effective.
For toddlers and older children, sticking to their usual routine with a little extra light during the day and calming evening activities can help them adjust without too much fuss. And, if your child is an early riser, this clock change could be a bonus—shifting wake-up time just a little later naturally!
With a little preparation, this clock change doesn’t need to be stressful. In fact, it can be a great opportunity to tweak routines and make sleep even smoother.
General Tips for All Ages (Including Adults!)
The clock change also brings lighter evenings, which can make it harder for children to settle at bedtime. To help, ensure your child’s room is as dark as possible—aiming for a 10/10 on the darkness scale. Blackout blinds, blackout fabric, or even carefully placed cardboard can be useful in blocking residual light. For toddlers who are afraid of the dark, a small nightlight can be introduced if needed.
Daylight is the best regulator of our circadian rhythms, so try to get outside in natural light as much as possible during the day. This will help everyone in the family adjust more smoothly.
It can take about a week for children and babies to fully adapt to the time change, though some may take up to a month. Be patient, stay consistent, and their body clock will naturally settle into the new routine.
Managing the Clock Change for Different Ages
Newborns and the Clock Change
If you have a newborn, the good news is that their sleep is not yet fully regulated by circadian rhythms, so the clock change is unlikely to have a significant impact. Newborns sleep in shorter cycles and wake frequently for feeds, meaning their routine is naturally flexible.
However, if you are working towards establishing a more predictable pattern, you can use this opportunity to gently adjust their sleep times. Keeping their awake windows consistent and exposing them to plenty of natural daylight during the day will help their body clock gradually adapt. As always, responding to their cues and maintaining a calm, consistent bedtime routine will support healthy sleep development.
Infants (4–12 months) and the Clock Change
For babies in this age range, their internal body clock can be adjusted gradually to minimise disruption. Since they typically have between two and four naps per day, you can shift their nap times by 15 minutes each day until they are back to their usual schedule by Thursday.
The same approach applies to bedtime. If your little one usually goes to sleep at 7pm, begin by putting them down at 7:45pm (new time) on Sunday night, then move it 15 minutes earlier each night. By Wednesday night, bedtime will be back to 7pm, helping them transition smoothly without becoming overtired.
As always, maintaining a consistent bedtime routine and maximising exposure to natural daylight during the day will support the adjustment.
Older Children (No Longer Napping)
For children who no longer nap, a “split the difference” approach can work well. There’s no need to make changes until Sunday night, meaning you can enjoy a slightly later wake-up that morning.
On Sunday night, put your child to bed 30 minutes later than usual—for example, if bedtime is normally 7pm, put them down at 7:30pm instead (new time). Continue this for three nights. On the fourth night (Wednesday), return to their usual bedtime of 7pm.
It may take a few days for them to fully adjust. If they take longer to fall asleep, try to avoid getting too involved—if they are happy in bed, let them settle on their own.
Toddlers (1 Year and Older, Still Napping)
For toddlers who are still napping, follow a similar gradual approach:
- On Sunday, move all naps 30 minutes later than usual. For instance, if your toddler normally naps at 9:30am, put them down at 10am instead. Do the same for their afternoon nap.
- At bedtime, shift their usual sleep time by 30 minutes (e.g., from 7pm to 7:30pm).
- Follow this adjusted schedule for three nights.
- On the fourth night (Wednesday), return to their usual bedtime of 7pm.
- Nap times can be moved back to normal on day five (Thursday).
Again, expect an adjustment period of up to a week. If they take longer to fall asleep, remain consistent and allow them to settle on their own.
A Final Reminder
Every child adjusts at their own pace. While some may settle quickly, others might take a little longer. The key is consistency and allowing their body clock to naturally shift with the new time. If you need further support, I’m always here to help!
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