Adjusting your child's sleep when the clocks spring forward

No one likes the clocks changing, but sleep expert Kate Cohen of Sleep Time Baby has 5 top tips for us all no matter how old your little darling:

Parents often dread this time of year, but if you follow this plan your child’s sleep and yours shouldn’t be interrupted too much. Remember that any upsets should be temporary and he change in the clocks should take no longer than a week to settle down, leaving you time to enjoy the lighter mornings and evenings in no time!

And the good news is that because we are springing forward, this shift in time should be easier for your little ones to adjust to and if you have a really early riser it may actually even help to fix that issue! 

  1. Don’t act to quickly! Delay changing the clocks in your house until the morning of the clock change, that way you can start the day as per normal and enjoy that satisfaction of knowing that you all slept in a bit later (even if you didn’t..)
  2. Get them nice and tired: On the day of the time change get your child out and about to wear them about a bit more than usual, get yourself to a Gymboree session, head to the park or go for a walk to get some fresh air.
  3. Push bedtime back: Four days out from the clocks changing, put your child to bed 30 mins later than normal so 7:30pm rather than 7pm. Continue this for the next 3 days and then on the 4th night switch back to 7pm as they should by then have switch to the new time.
  4. Don’t forget the naps: If your child is napping do the same, just put each nap 30 mins  later than normal for 3 days and then revert back.
  5. And finally check your child’s windows! Remember that it’s now going to be lighter in the morning so have a look at the window coverings in the room and if there is any light getting in consider putting up a black out blind, to avoid early rising creeping in!


Brilliant, thanks Kate. Let us know how you get on, and good luck!


Kate is a certified sleep consultant who is committed to helping families get their sleep on track - from babies to older children and everything in between. Kate has been instrumental in helping Etta get over her nighttime separation anxiety. 


Leave a comment