When the clocks go forward, it can feel a bit daunting – especially if you’ve worked hard to get your little one’s sleep on track.
But here’s the good news: it doesn’t have to be complicated.
My simple approach (and my favourite one).
Instead of overthinking it, I recommend a quick switch to the new time.
On the morning of the clock change, wake your child at 7am (new time) and start your day from there.
That’s it.
This helps anchor the whole day and allows naps and bedtime to fall back into place more naturally.
What about naps?
Keep naps based on your little one’s usual wake windows, rather than relying purely on the clock.
Because their body clock is still on the old time, everything may be a bit later to begin with, but that’s OK. Over the next few days, things will adjust.
Waking them by 7am ensures the whole day doesn’t drift too late.
Just be aware that your little one may:
- Seem less tired at nap time
- Take longer to settle
- Have shorter or slightly unsettled naps
This is completely normal. Just stay consistent and it will click into place.
If you’re in a nap transition period (e.g. 3 to 2, 2 to 1 or 1 to no naps), you could consider skipping the final nap to build up enough pressure for your little one to fall asleep at their usual time.
What about bedtime on that first night?
Because their body clock might still feel an hour behind, it’s completely fine to:
- Put them to bed up to 30 minutes later than usual (new time)
- Expect things to feel slightly off for a night or two
You’re not doing anything wrong. This is just part of the adjustment.
Got a sensitive sleeper?
If your child is particularly sensitive to changes, you can take a gentler lead-up, shifting bedtime 15 minutes earlier each night before the clock change. But honestly? This is optional.
The reassurance you need to hear…
Whichever approach you choose, most children adjust within a couple of days.
There might be:
- A slightly later feel to the day
- A slightly wobbly nap or two
- A bedtime that takes a bit longer
… but it will pass.
The bottom line.
If you’re unsure what to do, keep it simple:
- Wake them at 7am on the clock change day
- Use wake windows to dictate nap routine
- Be flexible with bedtime if needed
- Give it a couple of days
If you’re struggling with early wakes or bedtime battles after the clock change, this is exactly what I help families with.
