Sharing top tips to help your little ones adjust to the clock change

We've asked Becky Badger, friend of Little City UK from Little Dreams Consulting, for advice in sharing top tips to help your little ones adjust to the clock change this weekend. Here is what she had to say:

Helping your child adjust to the clock change

When the clocks shift, many parents worry about their child’s sleep routine – especially if their little one is already an early bird. The best way forward will depend on your child’s age, but with a few gradual adjustments, the transition can be much smoother.

Newborns (0-3 months)

At this stage, babies don’t usually stick to a set bedtime, so try not to stress about being rigid during the change. On the evening of the switch, simply follow their natural signals and settle them a little earlier in the new time. It may take them a bit longer to fall asleep, but this is perfectly normal and nothing to be concerned about.

Babies (3-12 months)

Infants in this age range often have more predictable sleep, so mornings are the key focus. If your baby suddenly wakes an hour earlier, resist going in right away. For instance, if their usual wake-up is 7am but they’re now up at 6am, wait about 10 minutes on the first day, extend it to 20 minutes the next, and continue gradually. Within a week, wake times should start to realign as naps and bedtime shift too.

Adjust naps slowly as well. Stretch their awake windows by 10-15 minutes on day one, then 20-30 minutes the next, until their naps are back in sync within about five days. Apply the same principle at bedtime, nudging it later in small steps until it matches the new clock.

Toddlers and older children

For this group, the “split the difference” method often works best. Say bedtime is usually 7pm – on the first few nights, put them down at 6.30pm. To their body, this feels like 7.30pm, which helps avoid over-tiredness. After three nights, go back to the normal 7pm bedtime. Most children adapt within a week.

Do the same for naps. If your toddler naps at 12.30pm, bring it forward to 12pm for the first few days, then return to the usual time.

For children over two, a sleep training clock (like a Zeepy Clock or Gro Clock) can make the change easier. You can also tweak a regular digital clock – cover the minutes and set it half an hour forward. This way, your child thinks it’s later than it is, giving them a gentle transition until their body clock resets.

Tips that help all ages

• Keep evenings dark: Dim light in the evening helps trigger melatonin, making it easier for children to wind down.

• Get outside: Natural light during the day supports healthy sleep patterns.

• Be patient: Most little ones settle into the new rhythm within a week or two.

  
  

If your little one is still struggling to adjust after the clocks change, we’re here to support you. Book a free 15-minute consultation with Becky, or find a Little Dreams Consultant near you