Every autumn, parents across the UK brace themselves for the same thing: the clocks going back. It’s only one hour, but when you’ve worked hard to establish good sleep routines, that single hour can feel enormous. Will bedtime become a battle? Will everyone be up at 5am for the next fortnight?

On Sunday 26th October, we’ll experience the bi-annual changing of our clocks once again. And whilst that extra hour in bed sounds lovely in theory, the reality for families with young children can be a bit more challenging. The change to routine and body clocks can sometimes impact children (and parents) for weeks.

But here’s what I want you to know: this doesn’t have to derail everything you’ve worked towards.

The Key: Don’t Overthink It

I’ve spoken to numerous parents over the years and tried various methods with my own children. The most important thing is not to overthink it. Start by ensuring your child is well-rested in the run-up to the clock change—stablising their naps and optimising night time  sleep will help them cope with the adjustment much better.

Our body clocks respond best to gentle shifts rather than sudden changes, so gradual transition tends to work well. But equally, doing nothing at all and letting nature take its course works perfectly fine too.

Option One: Gradual Transition

This approach involves moving your children’s nap times and bedtimes gradually later over several days, starting before the clocks actually change.

The standard approach: Starting on Wednesday 22nd October, shift bedtimes and naptimes 15 minutes later each day. By Sunday when the clocks go back, your child will already be adjusted to the new time.

If your child adapts quickly: You can do this over three days instead, moving bedtimes 20 minutes later each day starting on Thursday 23rd October.

If your child is sensitive to change: Take it even more gently with 10-minute shifts over six days, starting on Monday 20th October.

Whatever timeline you choose, remember to move mealtimes later too. Our body clocks are influenced by when we eat, so this helps the adjustment happen more smoothly.

Option Two: Go Cold Turkey

 This literally means do nothing in advance and just let your child adapt on the day itself. You adjust your clocks to the new time and then adjust your day accordingly.

If you choose this route (and honestly, most families I work with do), here’s what tends to work well:

On Sunday 26th October when your little one wakes earlier than usual, try keeping them in a darkened environment for an additional 15 minutes before allowing them to get up and start their day. Over the following week to ten days, gradually increase the time they spend in that darkened space before beginning their day. This helps their body clock readjust naturally to the new time.

Please don’t despair if after three days they’re still waking earlier than you’d like. Your little ones’s body clocks can take as long as a week if not longer (with younger babies) to fully adjust to the different lighting patterns caused by gaining an hour in the mornings. This is completely normal.

Making the New Bedtime Work

One challenge you might face is helping your child last until their new bedtime—after all, their body still thinks it’s an hour earlier. Here are some tactics that can help bridge that gap:

Light is your friend: Keep all your artificial lighting on for longer in the evening. Our bodies respond strongly to light cues, so this signals to your child’s brain that it’s not quite bedtime yet.

Stretch out the routine: Bath time can become a bit longer and more leisurely. Read an extra story or two. These aren’t just time-fillers—they’re helping your child’s body ease into the new rhythm without becoming overtired.

Breathing and relaxation: If your child is old enough, practicing some simple breathing techniques together can help them relax in the run-up to bedtime without tipping over into overtiredness.

A Final Thought on Blackout Blinds

If you haven’t already invested in good blackout blinds, this is the time. The mornings will be lighter now and the evenings darker, which can feel confusing for little one’s whose sleep is regulated by light exposure. Proper blackout blinds make a real difference.

When Things Don’t Go to Plan

Most importantly, if things don’t work out immediately, please don’t worry too much. Disruption tends to be temporary. It normally takes anywhere from three days to a week for most children to get back on schedule.

Some children sail through clock changes without batting an eyelid. Others take a bit longer to adjust. Neither response means you’ve done anything wrong—it’s just how their individual body clocks work.

Need Extra Support?

If you can’t quite work out how to piece it all together and need a fresh set of eyes on your family’s sleep situation, I’m here to help. Sometimes it just helps to talk it through with someone who understands sleep from all angles.

[Book a free 20 Minute Connection Call to chat about how I can support your family through this transition.

The clocks changing can feel disruptive, but with a little preparation (or even none at all), your family will adjust. And before you know it, those darker evenings will just feel like normal again.

.About the Author
Emma Gawne is a certified Holistic Sleep Coach who supports families across the UK & further afield with responsive, relationship-based sleep strategies. She combines evidence-informed practice with deep empathy for the emotional and developmental needs of babies, toddlers, older children and their parents.
Learn more about Emma →

If you’re looking for gentle sleep support for your infant or child, take a look at my packages and services.