How to Prepare Your Baby or Toddler for the Clocks Going Back (and Avoid Early Morning Wakeups)

When the clocks go back in late October, most parents dream of that extra hour in bed. But if you have a baby or toddler, you’ll know it rarely works out that way! Instead of extra sleep, many parents find their little ones waking earlier than usual. The good news? With a little planning and routine guidance, you can help your child adjust smoothly — and protect your sleep as much as possible.

Why the Clock Change Affects Your Baby

Babies and toddlers thrive on routine. A sudden one‑hour shift in time can confuse their internal body clock, leading to early wake‑ups, nap disruptions, or unsettled evenings. But adjusting them gently can make the transition far easier.

Start Small — Gradually Shift Their Schedule

Beginning a few days before the clocks change, try shifting your baby’s whole day — meals, naps and bedtime — by 10–15 minutes each day. By gradually adjusting their rhythm, your baby’s internal clock can sync with the new time naturally.

Example:
If bedtime is usually 7:00pm, try:

• Tuesday – 7:10pm

• Wednesday – 7:20pm

• Thursday – 7:30pm
  …and so on until the clocks change.

Use Light to Reset Their Body Clock

Natural daylight plays a huge role in regulating sleep rhythms. After the clocks go back:

• Maximise morning light: Get outside or open curtains early.

• Dim evenings: Reduce bright lights and screen time before bed to help signal sleepiness.

• Use blackout blinds: Bright mornings can trigger early rising — blackout blinds help keep their room cosy and dark.

Stick to a Consistent Bedtime Routine

Whether it’s a bath, book, cuddle or lullaby, keeping the same calming routine every night sends a clear signal to your baby that sleep is coming — regardless of what the clock says.

Shift Mealtimes Too

Along with sleep, try nudging mealtimes slightly later in line with the schedule shift. Feeding at consistent intervals helps baby’s natural rhythms stay balanced and supports the change.

Be Patient and Flexible

Even with preparation, it’s normal for babies to take a few days to a week to fully adjust. Some may settle quickly while others need more time — stay consistent, but be kind to yourself too!

Quick Tips

✔ Don’t wait until the last minute — prepare early
✔ Keep routines familiar and calm
✔ Use light and darkness to your advantage
✔ Expect a short period of adjustment