The clocks are changing this weekend, which can often cause a temporary change in your baby’s sleep. Many parents find that the spring clock change can feel like a mini sleep regression – but don’t worry, it’s temporary.
In this post, I’ll break down why this happens, how to tell if it’s just the time change or a real regression, and what you can do to help your baby adjust quickly.
Why Does the Clock Change Disrupt Baby Sleep?
Babies thrive on routine, and their internal body clocks (circadian rhythms) are set by light exposure, feeding times, and sleep cues. When the clocks jump forward an hour, it can feel like:
- Bedtime is suddenly earlier: your baby’s body isn’t ready for sleep at the new time.
- Mornings feel too early: your little one might wake up before they’ve had enough rest.
- Naps feel out of sync: a slightly off schedule can make naps harder to settle.
- Overtiredness kicks in: if bedtime drifts too late, night wakings can increase.
For some babies, this temporary adjustment can look a lot like a sleep regression – but it’s usually just a short-term struggle.
Sleep Regression or Just the Clock Change?
A true sleep regression (like those at 4, 8, or 12 months) is driven by developmental changes and can last weeks or even months. It often includes:
✅ More frequent night wakings;
✅ Shorter naps or nap refusals;
✅ Increased fussiness and difficulty settling;
✅ A long-term shift in sleep needs.
The spring clock change, on the other hand, usually causes disruptions for a few days to a week. If your little one was sleeping well before, their sleep should naturally adjust with a little support.
How to Help Your Baby Adjust…
- Use natural light to reset their body clock:
- Expose them to morning sunlight to signal wake-up time.
- Dim the lights 1 hour before bed to help produce melatonin.
- Adjust bedtime in small steps:
- If your baby struggles with the new bedtime, shift it by 10-15 minutes each night until they’re back on track.
- Keep nap times consistent:
- Aim for naps at the same clock time to avoid overtiredness.
- Keep an eye on their optimum wake windows and work to these.
- Stick to your usual morning wake-up time:
- Wake your little one at the same time every morning (regardless of the ‘old’ time) to ensure you can stay on track with nap times and bed times.
- I suggest waking your little one at 7am every morning to keep to a steady rhythm. Your baby will feel like it’s 6am but it will make the rest of the day and bed time much easier.
- Use blackout blinds if evenings feel too bright:
- Darkness helps cue sleep – so if it’s still light outside at your baby’s bedtime, make their room as dark as possible using additional blackout blinds.
When should I seek extra help?
If sleep disruptions last longer than two weeks, or your baby has ongoing struggles with frequent night wakings, early rising, or nap refusals, it might be more than just the clock change. A little extra sleep support can make all the difference!
Need help getting your baby’s sleep back on track? Set up your free Discovery Call today.
