7 Ways to Adjust Your Baby’s Sleep When the Clocks Go Back
Read time: 4 mins
As we approach the end of October, the clocks will be going back by an hour, signalling the end of British Summer Time (BST) and the start of Greenwich Mean Time (GMT). And while many adults will be looking forward to an extra-long lie-in, for families with young children, this can often lead to an unwelcome 5 am wake-up call.
This can be frustrating, especially if you’ve just gotten into a good routine. Fortunately, there are a few things you can do in the days leading up to the clock change to help them adjust smoothly.
Here’s a simple guide to help you manage the clock change and keep your baby’s sleep on track.
When do the clocks go back?
The clocks go back at 2 am on the last Sunday of October. In 2024, this is the 27th.
Why do the clocks go backward at the end of the month?
This tradition, which started during World War I, was introduced to make better use of daylight during the shorter winter months. By shifting an hour of daylight from the morning to the evening during the warmer months, the practice helps to conserve energy and allows people more daylight in the evenings. When the clocks go back, we return to lighter mornings and darker evenings as we move into winter.
Why does the time change affect babies?
Babies thrive on routine. Their bodies are still developing an internal body clock, known as the circadian rhythm, which is influenced by light and dark cycles, feeding times, and consistent daily activities. When the clocks go back, it can throw their routine off, leading to early wakeups or difficulties settling down for naps and bedtime.
Here are 7 ways you can adjust your baby’s sleep pattern in advance of the clocks going back:
1. Gradually adjust their schedule
One of the best ways to prepare for the clock change is to gradually adjust your baby’s routine by shifting it later by 10-15 minutes each day, starting three or four days before the clocks go back.
For example:
If your baby usually wakes at 6 am, aim for 6:10 am on the first day, then 6:20 am the next day, and so on.
Likewise, shift naps, feeds, and bedtime in the same increments.
By the time the clocks go back, your baby will be used to waking and going to bed slightly later, helping to minimise the disruption caused by the time change.
2. Delay bedtime the night before
If shifting your baby’s schedule in advance feels too complicated, you could delay their bedtime by 30 minutes to an hour the evening before the clock changes. This will help to align their sleep with the new time.
Keep in mind, though, that this might not work as well for babies who are very sensitive to overtiredness, so watch for signs of tiredness and be prepared to adjust accordingly if needed.
3. Keep naps and feeding times consistent
While it can be tempting to adjust everything all at once, try to keep your baby’s nap times and feeding schedule as consistent as possible throughout the transition. Babies are creatures of habit, and sticking to their usual routine will help them feel secure, even as the clock changes around them.
4. Maximise exposure to natural light
Daylight plays a huge role in regulating our body clocks, especially babies. After the clock change, make sure to take your baby outside for plenty of fresh air and natural light, particularly in the mornings. This exposure to daylight helps reset their internal body clock and encourages them to settle into the new routine more easily.
5. Invest in blackout blinds
With the clocks going back, you’ll notice that the mornings are lighter, and this can be a big trigger for those early wakeups. Using blackout blinds to keep your baby’s room darker in the mornings can help to maintain a consistent sleep environment, even as the mornings get brighter. They’re also great for nap times during the day.
6. Stick to a calming bedtime routine
A consistent and soothing bedtime routine can go a long way in helping your baby adjust to the clock change. This could include a bath, a cuddle, reading a story, or playing calming music. Keeping this routine every night signals to your baby that it’s time to wind down, regardless of what the clock says.
7. Be patient!
Lastly, it’s important to be patient. Your baby’s sleep may be slightly disrupted for a few days following the clock change, but this is completely normal. Most babies will adjust to the new time within a week. While the transition can be frustrating, remember that this is only temporary, and you’ll soon find yourself back in a regular routine.
Navigating the clock change
The end of October doesn’t have to mean sleepless mornings for your family. With a little preparation and some gentle adjustments to your baby’s routine, you can help them ease into the new time without too much disruption.Don’t forget to look after yourself during this transition too – the more rested and prepared you feel, the easier it will be to manage your baby’s sleep through the clock change.
