Helping Your Baby or Toddler Adjust to the Clock Change
Worried about how the autumn clock change will affect your baby or toddler’s sleep?
As the clocks roll back on the 27th of October, we’re all meant to enjoy an extra hour in bed. But if you’re a parent, you’ve likely already guessed that it’s not that simple when it comes to little ones.
Babies and toddlers don’t understand the clock change, and that extra hour can throw off their delicate sleep schedules. Whether you're a parent or working in a crèche or Montessori, here’s how you can help children smoothly adjust to the autumn time change.
Why does the clock change affect baby and toddler sleep?
Babies and toddlers thrive on consistent sleep schedules. A sudden one-hour shift can throw off their internal body clocks, often leading to:
Early morning wakings: With the clocks going back, 6am can suddenly feel like 5am
Overtiredness: Struggling to adjust can lead to crankiness and more difficulty settling down for naps or bedtime.
Disrupted routines: Their natural sleep-wake cycles, or circadian rhythms, get out of sync, making the day feel longer than it really is.
Flexibility depending on age - how age affects your child’s reaction to the clock change
The impact of the autumn clock change can vary based on the age and sleep development of your child. Here’s how different age groups tend to handle it:
Younger babies (under 6 months): Babies under six months often adapt more easily since their sleep isn’t yet heavily regulated by circadian rhythms. However, even at this age, small adjustments can help to make the transition smoother.
Older babies and toddlers: Once your child has a more structured sleep pattern, they’re likely to be more affected. They’ll benefit most from a gradual adjustment to the new time.
What are the best approaches to manage the time change?
1. Gradual adjustment (best for babies and younger toddlers)
This approach is perfect if you have a baby or a child at home with a caregiver, where you have full control of the schedule. It involves shifting their day by small increments over a week.
Start a week before the change: Begin adjusting meal times, naps, and bedtimes 10 minutes later each day.
Maintain consistent routines: Stick to your familiar bedtime routine—whether it's bath, books, or lullabies—but move it slightly later each day.
Prepare for overtiredness: Children may experience some overtiredness during the adjustment period. Quiet, relaxing activities can help ease this.
2. Crèche-friendly gradual approach
If you're working with children in a crèche or Montessori setting, a more condensed version of the gradual approach can work well. Over 2-4 days, slowly shift nap and bedtime schedules. For example, if a child’s usual schedule looks like this:
Nap: 1 p.m., Bedtime: 7 p.m.
You can shift their day in this way:
Thursday: Nap at 1:20 p.m., Bedtime at 7:20 p.m.
Friday: Nap at 1:40 p.m., Bedtime at 7:40 p.m.
Saturday: Nap at 2:00 p.m., Bedtime at 8:00 p.m.
Sunday: Return to the usual times, but now in line with the new clock time (1 p.m. nap, 7 p.m. bedtime).
3. Immediate approach (best for flexible schedules)
If your baby or toddler has an adaptable personality or a more flexible routine, you might prefer to switch to the new time straight away.
On the day of the clock change: Start following the new time immediately.
Be flexible: If your child struggles, consider putting them to bed 15-30 minutes earlier than the new time and gradually adjusting over the course of the week.
Additional tips for a smoother transition
Quiet time: Whether at home or in crèche, calm activities during wake windows can help manage the extra awake time that comes with the time shift.
Expect disruption: Shorter naps, early wakings, frequent night wakings, and some crankiness are normal and should settle within 1-2 weeks.
Toddler clocks: Visual sleep clocks can be a great tool for helping toddlers adjust to the time change, letting them know when it’s time to stay in bed or get up.
Sleep environment: Blackout blinds and white noise can support a calmer sleep environment during the clock change, helping to keep mornings dark and prevent early waking.
Navigating the time change together
Managing the clock change can seem tricky, but with a little planning, you can help your child adjust with minimal sleep disruption. By tailoring your approach to your child’s needs, you’ll have everyone back into a comfortable routine in no time.
If you’re struggling with the clock change or other sleep challenges, feel free to reach out. You can also book a free 15-minute consultation with me to discuss personalised solutions for your child’s sleep.
