How to Help Your Child Sleep Better Through the Autumn Clock Change

By Emma Lambert | Certified Sleep Consultant – The Sleep Nanny®

When the Clocks Go Back: Why It Feels So Hard for Parents

And just like that it is another Clock change.
That single hour can wreak havoc on our sleep, moods, and bodies - and for parents, it often feels like one more challenge in an already delicate bedtime routine.

Each autumn, as daylight saving time ends in the UK, we “gain” an hour - or so it seems. Adults might celebrate the thought of extra rest, but parents quickly realise it doesn’t work that way.

If your baby normally wakes at 6:00 AM, that same wake-up happens at 5:00 AM new time - and suddenly that “bonus hour” becomes an early-morning struggle.

Children’s biological clocks don’t automatically adjust to the time change. Their bodies don’t recognise that society has decided to move the clock back. As a result, many little ones become overtired, cranky, or resistant at bedtime.

The good news? You can help your little one’s body clock adjust gently and confidently - no stress, no tears, just a calm plan that works for your family.

In this guide, I’ll share three simple, science-backed methods to help your baby, toddler, or young child transition smoothly through the autumn clock change.
Whether your child needs a structured routine, a halfway adjustment, or a quick one-step reset, there’s an approach to suit every temperament and parenting style.

Why the Clock Change Disrupts Baby and Toddler Sleep

When the clocks go back, your child’s body still believes it’s an hour later than the clock says.
This mismatch can lead to:

• Early morning wakings (hello, 5:00 AM!)
  

• Irritability and mood swings due to overtiredness
  

• Bedtime resistance, because their body doesn’t feel ready for sleep
  

• Appetite changes as mealtimes shift
  

• Shorter naps or restless nights

But don’t worry - with a bit of preparation and a gentle plan, you can help your child’s internal rhythm settle smoothly into the new schedule.

The Three Best Ways to Handle the Autumn Clock Change

1️⃣ The Gradual Adjustment Approach

This is ideal if your baby or toddler is sensitive to change or thrives on structure.

Start this process on the Wednesday before the clock change.
Move your child’s entire schedule (meals, naps, and bedtime) 15 minutes later each night:

• Wednesday – Bedtime 7:15 PM
  

• Thursday – Bedtime 7:30 PM
  

• Friday – Bedtime 7:45 PM
  

• Saturday – Bedtime 8:00 PM

When the clocks go back early Sunday morning, that 8:00 PM becomes the new 7:00 PM and your little one’s body clock will already be adjusted.

👉 This gentle shift prevents overtiredness and avoids those painfully early mornings.

2️⃣ The Halfway House (Split the Difference) Approach

Sometimes, the gradual method feels like too much planning - but the full one-hour jump just won’t work for your little one. That’s where my Split the Difference approach comes in.

Sounds simple, doesn’t it? But for some children, stretching all the way to 8:00 PM on Saturday night can lead to overtired, grumpy evenings - and that’s often followed by night wakings or an even earlier start for mum and dad.

If you suspect that might be your child, here’s what to try instead:

• 💤 If your child still naps, offer a short mid-afternoon catnap to help them make it through the evening.

• 🌙 If they’ve dropped naps, a one-off quiet time or short rest in the afternoon can make a big difference.

Then, rather than pushing bedtime all the way to 8:00 PM, split the difference - aim for a 7:30 PM bedtime instead.

Yes, your child might wake a little earlier than usual (by the new clock time), but things will naturally settle within a few days once you return to your usual 7:00 PM bedtime on Sunday.

A few extra tips to make it smoother:

• Get outside early in the day for natural daylight - this helps regulate melatonin (the sleep hormone) and reset their body clock.

• Use blackout blinds to keep mornings dark and avoid confusing those early risers.

• Stick to your familiar bedtime cues - bath, story, cuddles - so your child feels safe and knows sleep time is coming, even if the clock says something different.

Be patient and consistent; most families find that within about a week, everyone is comfortably back in sync.

3️⃣ The All-in-One Approach

If your child adapts easily or you prefer a simpler method, this option works well.

On Saturday night, put your child to bed one hour later than usual.
If bedtime is normally 7:00 PM, make it 8:00 PM just for that night.

When the clocks change overnight, that becomes the “new” 7:00 PM, maintaining your child’s usual sleep duration.

This is best for toddlers and older children who can handle a one-off shift without too much overtiredness.

Expert Tips to Make the Transition Easier

✔ Maintain your usual routine.
Children feel safe when they know what’s coming next. Keep mealtimes, nap times, and bedtime rituals consistent.

✔ Keep evenings calm.
Avoid screen time in the hour before bed - blue light delays melatonin production and makes it harder to settle.

✔ Create a sleep-friendly environment.
A dark, cool, quiet room with blackout blinds and white noise helps your child’s body recognise it’s time for sleep.

✔ Get outside early.
Morning daylight exposure is a natural way to reset the body clock. Aim for a walk or outdoor play before noon.

✔ Be flexible.
Even with a perfect plan, early wakes or cranky evenings can happen. It’s temporary - within a week or two, things will balance out.

✔ Watch for sleep cues.
If your baby starts rubbing eyes or zoning out earlier than expected, follow their lead and adjust bedtime slightly.

Reassurance for Tired Parents

The autumn clock change is short-lived but can feel like a mountain in the moment - especially when you’re already tired.

You’re not doing anything wrong. This disruption is completely normal, and with gentle consistency, your little one’s rhythm will soon reset.

If your child continues to wake early, struggles to fall asleep independently, or still needs rocking or feeding through the night, I can help.

My approach is gentle, bespoke, and responsive, designed to support both your child’s sleep and your emotional well-being.

Let’s Help Your Family Sleep Peacefully Again

If you’re ready to make lasting changes and create calm, independent sleep - without tears or stress - I’d love to guide you through it.

Explore my Sleep Support Packages or book a call today to get find out how we can work together:
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Because every family deserves peaceful nights and happy mornings. 🌙