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Baby Sleep and the Clock Change: How to Help Your Baby Adjust in the UK
- Sarah Patel
- Sep 24
- 3 min read
Updated: 2 days ago
When my two were younger, the baby sleep clock change always made me anxious. Just when we’d finally found a patch of good sleep, the clocks going back threatened to undo it all.
If you’re in the UK, on Sunday 26th October 2025, the clocks go back by one hour. Before children, this meant an extra hour in bed. With little ones, it often means waking earlier than ever — not ideal if you already have an early riser.
The good news? There are gentle, practical ways to help your baby (and you) adjust to the autumn clock change.
Why Does the Baby Sleep Clock Change Affect Families?
Babies’ circadian rhythms — their internal body clocks — are very sensitive to light and routine. When the clocks go back, their body clock doesn’t automatically adjust. What used to be 6:00am suddenly feels like 5:00am.
Some babies adapt quickly, while others need more support. Either way, this isn’t a setback — it’s simply part of how their developing sleep biology responds to change.
3 Gentle Options for Handling the Baby Sleep Clock Change
Every family is different, so choose the approach that feels most manageable for you.
1. Do Nothing
This is the simplest approach. It works best if your little one:
Is fairly easy-going
Isn’t on a rigid routine
Tends to adapt well to change
You might have a few early mornings, but most babies naturally adjust within a week or two.
2. Split the Difference
On the Saturday before the clock change, put your baby to bed 30 minutes later than usual.
Shift naps by 30 minutes too.
By the following week, their body clock will often be closer to the new time.
This approach softens the leap without overcomplicating things.
3. Gradual Adjustment (5-Day Plan)
If your baby is sensitive to change or you follow a consistent nap schedule, this may feel calmer:
From the Wednesday before, move naps and bedtime 15 minutes later each day.
By Sunday, your baby will already be aligned with the new clock.
This method takes a little planning, but it avoids the sudden one-hour jump.
Troubleshooting Early Waking After the Baby Sleep Clock Change
Even with preparation, some babies still wake early. Here are gentle ways to support them:
Keep mornings dark and calm → use blackout blinds and white noise until wake-up time.
Use light positively → once it’s morning, open the curtains, let in natural light, and greet the day warmly.
Stick to the new time → offer naps and meals according to the new clock, not the old one.
Get outdoors daily → fresh air and daylight help reset your baby’s body clock.
Stay consistent with bedtime routines → keep wind-down rituals calm and predictable.
How Long Will It Take to Adjust?
Most babies adapt within a few days to two weeks. Sensitive sleepers may take a little longer, but consistency really helps.
While your baby adjusts, remember to look after yourself too:
Try heading to bed earlier yourself
Rest when your little one naps (if you can)
Ask a partner, family member, or friend to help out
This phase will pass — and your baby will settle into the new rhythm.
Final Tips for the Autumn Baby Sleep Clock Change
Get as much daylight exposure as possible in the mornings
Keep bedrooms dark at night to prevent early rising
Reduce screens before bed
Stick to your calming bedtime routine
Want More Support With Baby Sleep?
If the baby sleep clock change has made you realise that sleep is a bigger challenge in your family, know that you don’t have to figure it out alone.
FAQs About the Autumn Baby Sleep Clock Change
Will the clock change make my baby wake earlier? Yes, at first. A 6:30am wake-up may shift to 5:30am. With consistency, most babies adjust within one to two weeks.
Should I adjust nap times? If you’re following the gradual or split approach, yes — shifting naps by 15–30 minutes helps keep your baby’s rhythm aligned.
How long does it take to adapt? Usually a few days to two weeks, depending on your baby’s temperament.
What’s the easiest method? For many families, “do nothing” works well. But if your baby is sensitive or already an early riser, a gradual adjustment is often best.
Do toddlers handle the clock change differently? They may resist more strongly since they’re more aware of routine. The same strategies — light exposure, consistent routines, and small bedtime shifts — still help.
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