Fall Back! – How to Cope When the Clocks Go Back

Once again, our lovely friends at Little Dreams Consulting have given us the low down on how to cope when the clocks go back on Saturday night.

Helping your little one adjust to the clock change:

Every autumn, as the clocks go back, many parents start to worry about how the change might affect their child’s sleep – especially if you already have an early riser! Losing or gaining an hour can throw everyone’s routine off balance for a little while. But the good news is, with a little planning (and patience!), your little one can be back on track within a week or two.

So, what’s the best way to make the transition smoother? It really depends on your child’s age, and as always, remember – every little one is different. If your child needs a bit longer to adjust, that’s completely ok. This is a temporary phase, not a step backwards.

 

Newborns and the clock change:

For babies aged 0-3 months, bedtime can be unpredictable – and that’s perfectly normal! Newborn sleep is largely driven by hunger and tiredness rather than the clock, so there’s no need to worry too much about timing. On the Sunday night after the clocks go back, simply follow your baby’s cues and pop them down for sleep a little earlier than usual when they start showing signs of tiredness (rubbing eyes, zoning out, or becoming fussy). It might take them a little longer to drift off, which is completely expected at this stage. If they wake slightly earlier over the following few days, try to keep the room dark and calm, and respond as you usually would – their sleep patterns will soon settle naturally.

 

Babies and the clock change:

For babies over 3 months, their internal body clocks (circadian rhythms) are beginning to mature, so they may notice the change more. In the morning, try not to rush straight to them when you hear them stir. We want their little bodies to adjust to the new time, not hold on to the old one. If your baby usually wakes around 7am but is now up at 6am, wait about 10 minutes before going to them on day one, 20 minutes on day two, and gradually increase that window over the week. By the end of the week, they’ll likely be waking close to their usual time again. During the day, gently shift naps and bedtime. You might stretch awake times by 10-15 minutes on the first day, 20-30 minutes on the second, and by days 4 or 5 they’ll probably be back in sync. Remember that consistency is key – the more predictable their routine, the faster their body clock will adapt. At bedtime, aim to put them down around 15 minutes later each night (based on the new clock). By the fourth or fifth night, you’ll be fully aligned with the new time, and bedtime will feel “normal” again.

 

Toddlers and older children:

For toddlers and preschoolers, the clock change can be especially tricky, as they’re often more aware of routine and resistant to sudden change. The “split the difference” approach works well here. If bedtime is normally 7pm, put them to bed at 6:30pm for the first three nights. This will feel like 7:30pm to them, helping you avoid overtired tears and bedtime battles. After those few days, move bedtime back to 7pm. It usually takes about a week for everyone’s body clock to adjust – adults included! Apply the same principle to naps. If your child normally naps at 9:30am, try 9:00am for a few days, then move it back. It’s a small, gentle adjustment that makes a big difference. If your child is over two, a Gro Clock or Zeepy Clock can really help. Set the “sunrise” to half an hour earlier for the first few mornings to bridge the gap, then reset it to normal once they’ve adjusted. You can also use a digital clock with tape covering the minutes – a simple way for toddlers to learn when it’s time to get up!

 

Tips for all ages:

Getting outside in the daylight during the day and keeping bedrooms dark at night are two of the most powerful ways to help your child’s body clock adjust. Natural light suppresses melatonin (the sleepy hormone) in the day and boosts it at night – exactly what you want for healthy sleep patterns. If your little one seems a bit more tired, clingy, or emotional during the first few days, that’s very normal. Keep routines calm and predictable, and offer extra cuddles and reassurance. Remember, this is a short-term phase for a long-term gain – your child’s sleep rhythm will even out before you know it. And finally, be kind to yourself. Even adults feel the effects of the clock change, so a slightly wobbly week is nothing to worry about.

 

If you’re still struggling with sleep, we’d love to help! Book a free 15-minute chat with your local Little Dreams Consultant and let’s get your family’s sleep back on track: Baby and Child Sleep Consultant Services | Little Dreams