Handling the ‘Spring Forward’ Clock Change with your Baby or Toddler

In the early hours of Sunday 29th March, the clocks will ‘spring forward’ and we can look forward to lighter evenings and a glimpse of Summer on it’s way. However, for parents of young babies this clock change can pose a challenge of how to adjust their little one’s sleep patterns to align with the new timings.

Depending on how many naps little one is currently having, and how adaptable they are, below are 3 options for how parents can support their little one with the adjustment:

1. 15 minute increments - Ideal for babies who are on two or more naps

For 3 days prior to the clock change, bring everything 15 minutes earlier each day (including their milk or meal times) so your baby is already on the new timings when the clocks change

2. 30 minute bedtime rule - Ideal for toddlers on one or no nap

For 2 days prior to the clock change, bring your little one’s bedtime forward by 30 minutes each day, so their bedtime is already at the ‘new’ time on Sunday. You may need to also adjust their dinner time on Friday and Saturday so they have at least 90 minutes between their dinner and getting into bed

3. No prep = early Sunday wake

Rather than preparing in the days beforehand, you may choose to wake your little one up an hour earlier on the Sunday morning instead. For example waking them at the new 7am - this will feel like 6am to your child but it will get them onto the new timings straight away. I would suggest bolting a few extra minutes onto their daytime naps, or offering a rest for older toddlers, to compensate for this and ensure they aren’t overtired by bedtime on Sunday.

Total Blackout

As the evenings get lighter, you may notice that it is now light outside both at baby bedtime and very early in the morning. I highly recommend using blackout blinds to make your little one’s room completely pitch black for their whole sleep period.

During the day, the darkness will help your little one switch off their senses and relax enough to sleep. At night the darkness will not only support your calming bedtime routine, but will also support the production of their melatonin (darkness/sleepy hormone) ready for a long period of night sleep. 

Summer Routine

As the evenings get lighter it may be tempting to delay your little one’s bedtime so you can enjoy more time together or take part in social activities. However, it is important for little ones to have a consistent bedtime - and a consistent morning wake time - to support their developing circadian rhythm and ensure they are getting an appropriate amount of sleep. 

Getting out into the daytime sunshine can also support circadian rhythms, as well as boosting your mood. Even if you don’t feel like going out, just a few minutes of being outside first thing in the morning can make all the difference.

Some babies will fly through this transition with ease, whereas others may be more sensitive to the change and take a few days to re-adjust. As long as parents are consistent with their approach and the new timings, little ones will settle into their new routine reasonably quickly.

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