How to Adjust Your Baby to Daylight Saving Time

As a mum of two, I know just how much family life can end up revolving around naps, bedtimes and precious hours of sleep. You finally reach a routine that seems to work, only for the clocks to change and throw everything slightly off balance. The autumn clock change is often described as an “extra hour in bed”. Unfortunately, babies and young children don’t tend to read that particular memo. If your baby normally wakes at 6 am, their body may decide that 5am is the perfect time to start the day once the clocks go back. It’s so frustrating. The spring change can be disruptive too. Losing an hour can leave babies going to bed before they feel ready or waking later than usual the following morning. The good news is that you don’t need to completely rebuild your baby’s routine. A few small adjustments can make the transition gentler for everyone. Here’s my thoughts on how to adjust your baby to daylight saving time changes.

Helping Babies Adjust When the Clocks Change

Some babies barely notice the clock change. Others seem to notice every single minute.

How much preparation you need will depend on your baby’s age, temperament and current sleep pattern. If your baby already has fairly predictable naps and bedtimes, gradually shifting the routine may help. If you have a newborn who feeds and sleeps when they need to, there is usually little benefit in trying to impose a strict timetable.

When Do the Clocks Change?

In the UK, the clocks go forward by one hour on the last Sunday in March. This marks the beginning of British Summer Time.

They go back by one hour on the last Sunday in October, returning us to Greenwich Mean Time.

The upcoming UK clock changes are:

Sunday 25 October 2026: the clocks go back by one hour
Sunday 28 March 2027: the clocks go forward by one hour
Sunday 31 October 2027: the clocks go back by one hour

You can check the latest dates on the GOV.UK clock change page.

Do You Actually Need to Prepare?

Not necessarily.

If your baby is generally quite adaptable, you may prefer to change the clocks and carry on with your usual routine using the new time. There might be a few unsettled mornings or evenings, but many babies adjust naturally within several days.

It can be worth preparing in advance if:

Your baby is particularly sensitive to changes in routine
They already wake very early
Their naps happen at fairly predictable times
They become overtired easily
You need to work around nursery, school or work schedules

There isn’t one correct way to handle it. Choose the approach that feels manageable for your family.

A Simple Plan for When the Clocks Go Back

When the clocks go back in October, everything happens an hour later according to your baby’s body clock.

For example, a baby who usually wakes at 6am may wake at 5am by the new clock. To reduce the chances of this happening, begin moving the routine slightly later in the days before the change.

You could try:

Wednesday: bedtime 10 to 15 minutes later
Thursday: another 10 to 15 minutes later
Friday: another 10 to 15 minutes later
Saturday: another 10 to 15 minutes later
Sunday: follow your normal routine using the new time

Move naps and meals a little later too, rather than changing bedtime on its own.

There is no need to follow this down to the minute. Real life with a baby rarely works like that. Think of it as gently nudging the day in the right direction.

A Simple Plan for When the Clocks Go Forward – How to Adjust Your Baby to Daylight Saving Time

When the clocks go forward in March, bedtime suddenly arrives an hour earlier according to your baby’s body clock.

In the days beforehand, move bedtime, naps and meals approximately 10 to 15 minutes earlier each day.

For example:

Wednesday: bedtime 10 to 15 minutes earlier
Thursday: move it another 10 to 15 minutes earlier
Friday: move it another 10 to 15 minutes earlier
Saturday: make one final small adjustment
Sunday: use the new time

If your baby is clearly not tired at the earlier bedtime, don’t spend an hour fighting to make them sleep. Keep the lights low, do something calm and try again shortly afterwards.

Sometimes protecting everyone’s mood is more useful than sticking rigidly to a plan.

What to Do on the Day the Clocks Change – How to Adjust Your Baby to Daylight Saving Time

Once the clocks have changed, start using the new time for meals, naps and bedtime.

Try to get outside during the day, particularly in the morning. Daylight helps the body recognise when it is time to be awake. In the evening, dim the lights and keep things calmer to signal that bedtime is approaching.

Your baby may be hungry or tired at slightly unusual times for the first few days. It is fine to be flexible. Comfort them, feed them when they need it and use their usual sleepy cues alongside the clock.

Helping With Very Early Waking – How to Adjust Your Baby to Daylight Saving Time

Early waking is probably the part most parents worry about when the clocks go back.

If your baby wakes at 5 am instead of their usual 6am, keep the room dark and your interactions quiet. Treat it as a night waking initially, but respond to their needs as you normally would.

They may need:

A feed
A nappy change
Comfort and reassurance
Help settling back to sleep

If they are wide awake and clearly not going back to sleep, you may simply need to start the day. Keeping an unhappy baby in a dark room for an hour is unlikely to improve anybody’s morning.

Over the following days, gradually move the first nap, meals and bedtime towards your preferred times. This helps to shift the whole day rather than relying on bedtime alone.

For toddlers and preschoolers, a colour-changing wake clock can be useful. We have a Tommee Tippee clock, and it has been brilliant for helping our eldest understand when it is morning. Of course, it isn’t an instant cure for early waking, but it gives older children a clear visual cue that is easier to understand than a number on a clock.

How to Adjust Your Baby to Daylight Saving Time

Adjust Naps, Meals and Milk Feeds Too

Sleep doesn’t happen in isolation. Mealtimes, milk feeds, naps, activity and daylight all help to shape a baby’s daily rhythm.

If you are making gradual adjustments, try to move the whole routine in the same direction. That might mean shifting lunch, the afternoon nap and dinner by 10 minutes rather than only altering bedtime.

Avoid deliberately keeping your baby awake for a long time in the hope that they will sleep better. An overtired baby can find it much harder to settle and may wake more frequently.

If your baby is exhausted, let them sleep. You can return to the gradual adjustment afterwards.

What About Babies Under Six Months?

Young babies don’t usually follow the clock in the same way that older babies and toddlers do. Their sleep is still developing, and hunger will quite rightly take priority over your planned schedule.

Rather than trying to move every sleep and feed, concentrate on helping your baby recognise the difference between day and night.

During the day:

Open the curtains
Let ordinary household noises continue
Talk and play with your baby when they are awake
Spend some time outside if you can

At night:

Keep the lights low
Use a quiet voice
Avoid unnecessary stimulation
Feed and change your baby as needed
Settle them back into their safe sleep space

The NHS advice on helping babies sleep has more guidance about establishing the difference between daytime and night-time.

Helping Toddlers and Older Children Adjust

Toddlers may understand more than babies, but that doesn’t necessarily mean they will agree to the new bedtime.

A visual bedtime routine can help. You could use simple pictures showing:

Bath or wash
Pyjamas
Teeth
Story
Cuddle
Bed

Keep the routine in the same order even while the time moves slightly. Familiarity is reassuring, particularly when bedtime suddenly feels earlier or later to them.

If you use a wake clock, adjust its morning time gradually too. It may be unrealistic to expect a child to stay in bed for a whole extra hour on the first morning.

Keep the Bedtime Routine Familiar

The clock may have changed, but the reassuring parts of bedtime don’t have to.

A simple routine could include:

A bath or wash
A clean nappy and pyjamas
Milk or a feed
A short book
A cuddle or lullaby
Lights down
Bed

Try to keep the final half-hour before bed calm. Rowdy games, bright screens and lots of excitement can make it harder for children to wind down.

If bedtime is already difficult, you may find my post about why babies fight sleep useful too.

Use Light to Support the New Routine

Light is one of the strongest signals for the body clock.

In the morning, open the curtains and let plenty of natural light into the house. Getting outside can be helpful, even if it is only for a short walk or a play in the garden.

In the evening, dim the lights and close the curtains as bedtime approaches.

Blackout blinds can be useful in spring and summer when it remains light well into the evening. A portable blackout blind is also handy for holidays or overnight stays. Make sure any blind and its cords are fitted safely and kept completely out of your child’s reach.

Can White Noise Help?

White noise won’t reset a baby’s body clock, but it can make the sleep environment feel consistent when other things are changing.

It may also help to mask ordinary noises from the rest of the house, particularly if you have another child who is very much awake.

If you use a white-noise machine:

Keep the volume low
Position it away from your baby’s head and cot
Keep cables completely out of reach
Follow the manufacturer’s instructions
Don’t rely on it to replace safer sleep practices

Safe Sleep Still Comes First

Changing the clocks should never mean changing the way you put your baby down to sleep.

The Lullaby Trust advises that the safest place for a baby is in their own clear, flat and firm sleep space, such as a cot or Moses basket. Babies should be placed on their backs for every sleep.

For at least the first six months, your baby should sleep in the same room as you, both during the day and at night.

Keep their sleep space clear of pillows, cot bumpers, toys, pods, nests and loose or bulky bedding. You can read the full recommendations in the Lullaby Trust safer sleep guidance.

If you are wondering when to make the move, I have also written about when babies can sleep in their own room.

How Long Will It Take Your Baby to Adjust?

Some babies adjust within a day or two. Others take a week or possibly a little longer.

Progress may not be completely smooth. Your baby might appear to have adjusted and then have another early morning. Teething, illness, growth spurts and developmental changes can all affect sleep at the same time.

Try not to judge the success of your plan by one difficult night. Continue with the new routine, expose your baby to daylight during the day and keep evenings calm.

When to Ask for Advice on How to Adjust Your Baby to Daylight Saving Time

Clock changes can cause a temporary wobble, but they shouldn’t leave your baby persistently distressed or unusually sleepy.

Speak to your health visitor or GP if:

You are worried about your baby’s feeding
They are difficult to wake
Their behaviour or sleep has changed dramatically
They appear unwell
Sleep problems continue and you need additional support

You know your baby best, so it is always sensible to ask for advice if something doesn’t feel right.

Frequently Asked Questions – How to Adjust Your Baby to Daylight Saving Time

Should I Put My Baby to Bed Earlier When the Clocks Go Back?

Usually, you would move bedtime slightly later before the clocks go back. This helps bring your baby’s body clock closer to the new time.

Once the clocks have changed, return to the normal bedtime shown on the clock.

What Should I Do If My Baby Wakes at 5 am?

Keep the room dark and respond as you would to any other night waking. Feed, change or comfort your baby if they need it.

If they are clearly ready to start the day, get up and try moving naps and bedtime towards the new schedule gradually over the next few days.

Should Bedtime Be Earlier When the Clocks Go Forward?

Before the spring change, gradually move bedtime earlier by around 10 to 15 minutes a day. This reduces the size of the adjustment when the clocks jump forward.

Do All Babies Struggle With the Clock Change?

No. Some babies appear not to notice it at all, while others wake earlier, struggle at bedtime or become tired at different points in the day.

There is no need to make lots of changes if your current approach is working.

Can I Adjust the Routine After the Clocks Change?

Yes. If you forget to prepare or don’t have time, simply begin making small adjustments afterwards. You haven’t missed your chance.

How Long Does It Take a Baby to Adjust to Daylight Saving Time?

Many babies settle into the new time within a few days, although some take a week or longer. Keep the daily routine reasonably consistent while allowing some flexibility when your baby is particularly tired or hungry.