How to adjust your babies sleep for the Clock Change

It seems like we only just talked about October and the clock change, and here we are again. This time welcoming in Spring 🌸

This time we lose an hours sleep as the clocks 'Spring Forward'

If I had it my way, there would be no Daylight Savings Time, and even more so this year, to read that it's on Mother's Day!

So here it is:

Not only does it really affect children’s sleep patterns, but adults as well.

It really does have an effect on all of us and it can increase our sleep debt - especially in little ones who tend to be much more structured with going to bed at the same time every night and waking up at the same time every morning.

This is usually why people notice it the most in young children.

So, what is the best way to handle the clock change?

Before you start, have in mind that it may take time and that they will eventually get back on schedule within a week, possibly two.

My advice is to “split the difference.”

For Spring the clocks “Spring Forward” meaning what would have been 7am is now 6am.

My recommendation to all parents is to leave your clock alone! And ignore the automatic iPhone update! It will all feel so much better after a cup of coffee.

What time will my little one wake up now?

I would let them get up a little 'later' than normal, knowing that by the end of the week, they would be back on track and sleep until their normal wakeup time.


Waking early? To work out why, head over and have a read of my Early Morning Wakes blog.


When should nap time be?

Sunday, Monday, Tuesday

If your little one usually takes a morning nap round 9:30am, you will adjust this to 10am.

This does mean your little one is going down to nap a little earlier than they usually do, however not so much it will put their schedule off track.

They may take a little longer to settle than they normally do, stick with it, and they will be back to normal after a few days.

Do the same for the afternoon nap, making it 30 minutes later

Wednesday, adjust naps back to the normal time.

If you are working on a wake window stick with your normal wake windows between sleeps. This will adjust itself over the week.


Not sure when your little one should be napping? Pop over and check out my free guide to Naps in the First Year of Baby


What time should Bedtime be?

If your little one usually goes to bed at 7pm

Sunday, Monday and Tuesday night, make bedtime at 7:30 pm

Wednesday night, get in line with the new time, so your baby is back to going to bed when the clock says 7pm.

Still having problems with getting back on track with the day, or you are still up every 2 hours at night even with the clock change?

Book your free 15 minute Discovery Call and let me teach, guide and support you.

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