As if things weren’t disorientating enough lately, daylight saving time is right around the corner – just in time to throw our body clocks out of sync again! For families with early risers, the time change may actually work in your favour. But if your child already has a great sleep routine and you’re worried about having to wake them earlier for school or nursery, what can you do to stay on track?
We get asked about clock changes every year, so here’s our tried-and-tested advice for handling the transition smoothly, tailored to different age groups:
How to manage the spring clock change for older children
The easiest way to help older children adjust is to “split the difference” between the current time and the new time. For example, if your child normally goes to bed at 7:00 pm, aim for 7:30 pm on the first night after the clocks change. Stick to this for three nights, then move bedtime back to the regular 7:00 pm on night four. This gentle shift helps ease their body into the new schedule.
How to manage the spring clock change for toddlers
For your over 12 month old toddler, on the Sunday when the clocks change, adjust their nap schedule slightly by pushing both naps 30 minutes later. So if they usually nap at 9:30 am, aim for 10:00 am instead. Do the same for the afternoon nap. Bedtime can also move to 7:30 pm (if it’s usually 7:00 pm). Keep this new schedule for three days, then go back to the original nap and bedtime on day four and five.
How to manage the spring clock change for babies
For babies (4-12 months old) with more predictable routines, it’s best to ease into the time change gradually. Adjust bedtime by 15 minutes earlier each evening starting on Sunday. For example:
- Sunday: 7:45 pm
- Monday: 7:30 pm
- Tuesday: 7:15 pm
- Wednesday: back to 7:00 pm
This slower approach helps gently reset their internal clock without too much disruption.
How to manage the spring clock change for newborns
If your little one’s bedtime is not predictable, which is completely normal for little ones 0-4 months, simply jump to the new time on Sunday night, as if you were traveling to a new time zone.
It may take your little one a bit more time to fall asleep, this is normal, as, initially, they won’t be as tired.
General spring clock change tips
- Darken the room: One of the biggest impacts of the spring clock change is the lighter evenings. Use blackout blinds, card, or window film to block out sunlight and signal to your child’s body that it’s time to wind down.
- Give It time: Every child is different – some adjust in a few days, others might take a couple of weeks. Stay consistent and patient.
If sleep challenges continue or your little one is finding the transition tough, we’re here to help. Book a free 15-minute call and let’s talk about how we can get everyone sleeping better:
