Daylight savings time is just around the corner and while many people welcome the idea of an extra hour in bed, any parent will tell you that young children didn’t get that memo. When the clocks go back, your little one’s internal clock still thinks it’s wake-up time, just an hour earlier.
So, how do you help your baby or toddler adjust without facing a week of 5am starts or bedtime battles?
The best approach: “split the difference”
My go-to advice when it comes to navigating clock changes with kids is simple: split the difference.
If your child typically goes to bed at 7pm, start by shifting bedtime to 6:30pm for the first three nights after the clocks change. While it may feel like 7:30pm to them, this gentle transition helps reduce overtiredness without too much disruption.
Then, on the fourth night, move back to your usual bedtime of 7pm. Most little ones will have fully adjusted within about a week.
What about naps?
The same principle applies to naps. If your little one normally naps at 9:30am and 1:30pm, shift both naps half an hour earlier for the first few days after the change, so 9am and 1pm. On day four, go back to your usual nap times.
Tools for toddlers: clocks and consistency
If your little one is over 2, a Zeepy Clock or similar sleep training clock can be incredibly helpful. For the first three days after the change, adjust the “sunrise” time to half an hour earlier than usual, then return it to the standard time on day four.
Alternatively, use a digital clock and place a small sticker or tape over the minutes so your little one only sees the hour. You can even adjust the clock forward slightly so they “wake” a bit earlier while still aiming for their usual wake-up target by the end of the week.
What if you have a baby?
Babies are a little trickier, but you can still guide them gently.
If your baby usually wakes at 7am but is suddenly stirring at 6am, don’t rush straight in. Try waiting 10 minutes before going to them on the first day, then extend that gradually by 10 minutes each day. By day three or four, they’ll start adjusting naturally to the new wake time.
You can do the same with naps and bedtime, ease things slowly over the first few days, then align fully to the new clock by day four.
A gentle reminder
It takes about one week for most children (and adults!) to adjust to a time shift. So be patient, consistent, and remember that temporary disruption is normal. If you find that the time change worsens existing sleep issues, or you’re already struggling with early waking, bedtime drama, or night waking, I’m here to help. Simply book a free, no obligation 15 minute call so we can find out more about what’s going on for you and we can tell you more about how we work.
