Guest Written by Becky Badger

As the clocks change, many parents wonder how to keep their child’s sleep routine on track – especially if they’re already early risers. The best approach depends on the age of your little one, but with a few gentle steps, you can make the transition much easier.

Newborns (0-3 Months)

Newborns rarely follow a set bedtime, so don’t stress about a strict schedule during the clock change. On the night of the adjustment, follow their cues and put them down slightly earlier in the new time. They might take a little longer to drift off, but that’s expected and nothing to worry about.

Babies (3-12 Months)

For babies with more regular sleep patterns, mornings are the first place to focus. If your baby wakes an hour earlier due to the clock change, wait before going to them. For example, if they usually wake at 7am but are now up at 6am, wait 10 minutes on day one, 20 minutes on day two, and keep building gradually. Within a week, they should be waking closer to their usual time, especially as their naps and bedtime get later.

Nap times should shift gradually too. Extend wake windows by 10-15 minutes on day one, 20-30 minutes on day two, until their schedule is back on track within 4-5 days. Apply the same approach to bedtime, pushing it later in small steps until it aligns with the new clock.

Toddlers and Older Children

For toddlers and older kids, we’d suggest using a ‘split the difference’ method works. If bedtime is normally 7pm, put them to bed at 6.30pm for the first three days. To their body, this feels like 7.30pm, and helps prevent overtiredness. After three days, return to the usual 7pm bedtime. It generally takes about a week for the body clock to adjust.

The same goes for naps. If your toddler usually naps at 12.30pm, shift it to 12pm for the first few days, then return to the usual time.

For children over two, you can make the transition smoother. A Zeepy clock or Gro clock can be set half an hour earlier for the first few days. Alternatively, use a digital clock with the minutes covered. Set it forward by 30 minutes so your child thinks it’s later, allowing them to get up slightly earlier than usual until their sleep pattern resets.

General Sleep Tips for All Ages

• Dark evenings: Darkness supports melatonin production, helping children fall asleep more easily.
• Daylight exposure: Get plenty of natural light and outdoor activity during the day to support healthy circadian rhythms.
• Patience: Most children adapt within a week or two, so give them time.

If you’re still finding bedtime a battle after the clock change, we’re here to help. Book a free, no obligation 15-minute consultation, and let’s get your little one’s sleep routine back on track.

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