Autumn is here, bringing cosy evenings, colourful leaves and the smell of spiced lattes everywhere you go. It’s my favourite time of year, filled with beautiful autumnal colours, crunchy leaves to walk through and the first log fires of the season. As lovely as it all is, it also means the clocks go back one hour on Sunday 26th October, which often leaves parents wondering how to help their baby or toddler adjust to the clock change and avoid early wake-ups.
When the clocks change, a 6 am wake-up can suddenly become a 5 am start, and that’s never a welcome way to begin the day. The good news is that with a few gentle tweaks to your little one’s sleep routine, you can help make the transition much smoother and protect those precious morning hours. If you’re looking for more on consistent sleep habits, see my “The Importance of Sleep!” blog.
Why the clock change affects children
Babies and children can take longer to adjust to the clock change because their body clocks are more sensitive than ours. Their sleep patterns are guided by light, meal times and the rhythm of their familiar daily routine, so even an hour’s difference can throw things off for a short while.
You might notice your little one waking earlier or seeming ready for bed before their usual time. This is simply their body responding to the change. With a few gentle tweaks and a consistent bedtime routine, you can help your baby or toddler adjust to the clocks going back and get their sleep back on track.
How to make things easier
Start thinking about changes a week or so before the clock change. Making small adjustments over several days helps children’s body clock adapt gradually rather than all at once.
If your child is old enough to have a set bedtime, you can begin moving everything slightly later by around 10 to 15 minutes every couple of days. That includes bedtime, wake up and naps if they still have them. By the time the clocks change, their body will already be used to a slightly later times.
For younger babies, the same principle applies but in smaller steps. Stick to your normal bedtime routine and use their awake windows to guide you. If they wake early after the change, wait an extra 10 minutes before going in on day one, then 20 minutes on day two and 30 minutes on day three. Keep stretching this gently until they are back to their usual wake up time.
Keep your bedtime routine the same
Your bedtime routine is your best tool for helping your little one’s brain recognise when it is time for sleep. Keep the order the same with bath, story and bed, and keep everything calm and predictable.
If your child uses a sleep clock, you can adjust the sunrise time gradually to match the later mornings.
Also, see the NHS advice on bedtime routines: NHS – Sleep and young children.
Newborns
Fortunately for parents of newborns, who are more than likely to be exhausted, you don’t need to do a thing! Newborns tend to have less of a routine, so just let them get on with it!
For safe sleep guidance, see the Lullaby Trust safer sleep advice: Lullaby Trust – safer sleep.
Get outside
Morning and early afternoon daylight are brilliant for resetting our body clocks. Try to get outdoors every day, even if it is just a walk to the park or the school run without the car. Natural light helps everyone in the family adjust to the new timings more easily.
Make their sleep space calm and dark
As the mornings get lighter earlier, make sure your little ones room stays nice and dark. Blackout curtains are your best friend and white noise can help to drown out any extra household or outside sounds. A cool, comfortable room also helps their body recognise that it is still time to rest.
And finally
Try not to worry too much. Any disruption caused by the clock change is short lived, and most children settle back into their usual pattern within a week.
With a bit of preparation, you might even enjoy a slightly slower Sunday morning, coffee in hand, autumn leaves outside and everyone still smiling.
