How to Help Your Baby Sleep Through the Clock Change: A Parent’s Guide

15 Mar

Ah, the joys of spring - longer days, brighter mornings, and just as you start settling into a sleep routine... BAM. The clocks go forward, impacting baby sleep patterns and routines. On Sunday, 30th March, we lose an hour as the UK shifts to British Summer Time, which can disrupt baby sleep schedules.

If you’re already feeling exhausted from night feeds, early wakes, or just the general chaos of parenting, you might be wondering how this will affect your baby’s sleep.

The good news? You have options.

The even better news? You don’t have to overthink it.

Let’s talk about how to handle the clock change in a way that works for you (and your little sleep thief).

FREE GUIDE TO MORE SLEEP

How to Gradually Adjust Your Baby’s Sleep for the Clock Change

If your baby is sensitive to schedule changes and struggles with sleep regressions, this gradual adjustment method is ideal.

Starting from Wednesday evening, move bedtime 15 minutes earlier each night.

Wednesday: 15 mins earlier

Thursday: 30 mins earlier

Friday: 45 mins earlier

Saturday: A full hour earlier

By the time the clocks go forward on Sunday, your baby’s internal clock will have gradually adjusted to the new time. Smooth sailing (well, as smooth as baby sleep ever is). This method works particularly well for younger babies or those who get seriously cranky with even minor schedule tweaks.

SUPPORT TO GET MORE SLEEP

A Simple Sleep Strategy for the Daylight Saving Time Change

Mum smiling down at baby holding hand, lying in her lap.

If you'd like a simple way to ease into the change, you can try a middle-ground approach.

On Friday night, shift bedtime 30 minutes earlier to help your baby’s circadian rhythm adjust to the new time. Then, on Saturday night, move bedtime another 30 minutes earlier so that by Sunday, your baby is already aligned with the new time.

Or, split the difference - just shift bedtime 30 minutes earlier on Saturday and let your baby naturally adjust to the rest over the following days.

This small adjustment makes the transition to daylight saving time less disruptive for your baby's sleep schedule.

FREE SLEEP GUIDE

Can Babies Adjust to Daylight Saving Time on Their Own?

Happy baby with whire cellular blanket half covering head

If the idea of adjusting bedtime in advance feels overwhelming, you can simply allow your baby's sleep cycle to adjust naturally.

Seriously. Most babies and toddlers will naturally adjust within a few days, especially with a consistent bedtime routine and exposure to natural light.

When my children were little, I didn’t do anything fancy - bedtime stayed the same, and within a week, their bodies had caught up. If your baby isn’t particularly sensitive to schedule changes, this might be the easiest route.

EXPERT SLEEP ADVICE

Will the Clock Change Help If Your Baby Wakes Too Early?

Blond haired baby happily standing up in cot

If your baby is an early riser, the clock change can actually work in your favor—turning a 5 AM wake-up into a much more manageable 6 AM.

I mean, it’s still early, but it’s less painful early. Silver linings, right?

SIMPLE STEPS TO MORE SLEEP

Practical Sleep Tips for Managing the Time Change with a Baby

Back view of toddler sitting on shoulders of dad with dad's hands supporting his back, outdoors

Regardless of your approach, these baby sleep tips can help your little one adjust to the time change smoothly:

Get outside first thing in the morning. Natural daylight (even on a grey UK morning) helps reset your baby’s internal clock. Aim for 30 minutes of morning light exposure.

Encourage movement during the day. Active play during the day helps regulate your baby's circadian rhythm, making sleep transitions easier.

Consider using blackout blinds to help regulate your baby’s sleep. Lighter evenings can delay bedtime, and early morning sunlight can trigger premature wake-ups, disrupting their sleep cycle. Blocking out the light can help your little one settle at night and stay asleep longer in the morning.

Read my post on the connection between the great outdoors and sleep.

The Bottom Line

Spring day with trees covered in blossom

And while sleep might be a little unsettled for a few days, it also marks the start of longer days, lighter evenings, and hopefully warmer weather—bringing more opportunities for outdoor adventures and fresh air.

You don’t need an elaborate plan—babies are naturally adaptable. Even if sleep feels a little unsettled for a few days, things will smooth out soon enough.

If it takes a little longer, that’s perfectly normal—every baby finds their rhythm at their own pace.

Before long, your baby will adapt, and this will be just another phase in their ever-changing sleep journey. Sleep is never linear remember!

Looking for expert guidance?

Explore my Sleep Packages for gentle, personalised solutions.

Catherine Wasley

Catherine is a certified holistic sleep coach with over 30 years of experience supporting families with children under five. As a mum of four herself, she deeply understands the exhaustion and frustration that can come with sleepless nights.

Combining her extensive knowledge of early childhood development and her empathetic approach, Catherine offers practical, straightforward guidance tailored to each family’s unique values. Her mission is to empower parents to trust their instincts, build confidence, and find solutions that work without pressure or guilt.

Passionate about challenging gender stereotypes in early childhood, Catherine believes every child deserves equal opportunities to thrive.

Outside of her work, Catherine is a keen runner, self-proclaimed coffee addict, and croissant connoisseur. She lives in Gloucestershire with her husband, four children, and their dog, Beau.

https://www.theparentrock.com