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Spring Clock Change and Baby Sleep - How to Prepare in the UK

Updated: Feb 26

Clock and daffodils symbolising spring clock change and baby sleep adjustment

The clocks go forward in the UK on Sunday 29 March 2026, marking the start of British Summer Time.


If you have a baby or toddler, you might already be wondering what this will mean for sleep.

When my two were younger, clock changes always caused me anxiety. They often seemed to arrive just as we had reached a relatively good phase of sleep so it felt like there was more at risk. The small silver lining of being in a tough sleep phase is that it can’t get much worse!


The good news is that for many families, the spring clock change is easier than expected and in some cases it can even help early risers.



In Brief - What Should You Do?


You have three options:


  • Do nothing and allow your child to adjust naturally

  • Shift sleep by 30 minutes the night before

  • Gradually adjust over 4-5 days leading up to the change


Most children adjust within one to two weeks.



What Happens When the Clocks Go Forward?


When the clocks go forward by one hour, 7pm will suddenly feel like 8pm to your baby’s body clock.


That internal body clock (known as the circadian rhythm) takes its cues from light, routine and meal timing. So while the clock changes overnight, your child’s biology adjusts gradually.



3 Options for Managing the Spring Clock Change


1. Do Nothing


This is the simplest and often the easiest option.


It works well if your little one:


  • Is relatively easy-going

  • Is on a flexible routine

  • Adapts well to change


For many babies, especially younger ones, doing nothing and allowing sleep to naturally shift works perfectly well.


2. Split the Difference


On the Saturday night before the clocks change, put your little one to bed 30 minutes earlier than usual.


If your child still naps, you can also bring naps forward by 30 minutes that day.


In theory, this softens the jump and helps their circadian rhythm begin adjusting before Sunday morning.


3. Gradual Adjustment (Best for Sensitive Sleepers)


If your little one is sensitive to routine changes or naps at consistent times, you may prefer to prepare in advance.


Starting on Wednesday before the clock change, bring bedtime earlier by approximately 15 minutes each day.


You will also need to shift:

  • Naps

  • Meal times

  • Wake-up time


For example:

If bedtime is normally 7.30pm:

  • Wednesday - 7.15pm

  • Thursday - 7.00pm

  • Friday - 6.45pm

  • Saturday - 6.30pm


By Sunday, you will be aligned with the new time, ideally with minimal disruption.



If You Have an Early Riser


For families dealing with 5am wake-ups, the spring clock change can actually help.


A 5am wake-up may suddenly become 6am on the new clock time - which can feel like a small gift.


This can be a useful opportunity to gently reset mornings and reinforce a more sustainable wake-up time.



Troubleshooting - Helping Your Child Adjust


It can take a little time for both you and your little one to adjust. These steps help regulate circadian rhythm after the UK daylight saving time change:


  • Get plenty of fresh air and natural light - especially in the morning

  • Aim for at least 30 minutes of outdoor light daily

  • Keep meal times aligned with the new clock

  • Make sure bedrooms are very dark at night

  • Reduce screen time before bed - ideally no screens two hours before sleep

  • Stick with a predictable and calming bedtime routine


If naps are slightly shorter for a few days, try not to overcorrect. Focus on protecting bedtime and keeping things consistent.


Most families find that sleep settles within one to two weeks.



A Gentle Reminder


If sleep does wobble, look after yourself too.


Go to bed earlier where possible and protect your own rest and energy. Clock changes are temporary. Your child’s rhythm will catch up.



Need More Support With Your Child’s Sleep?


If the thought of the clock change is already bringing up that familiar knot of anxiety around sleep, you don’t have to navigate it alone.


If you would like to learn more about supporting your little one’s sleep without using cry-it-out methods, you can explore my online courses:



These courses help you understand what impacts your child’s sleep, identify their unique needs, and gently move away from unsustainable sleep habits.


If you would prefer personalised support and a clear plan of action tailored to your child, you can find out more about my 1:1 sleep packages here.




 
 
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