Spring clock change

The clocks spring forward on Sunday 29th March. 

The spring clock change can be especially challenging for little ones who rely on structure and routine. If your child needs to wake up for nursery or school, even a one-hour shift can feel like a big adjustment.

So how can you ease your child into the new time smoothly? 

Why the Spring Clock Change Can Be Tricky!

Losing an hour of sleep is something most adults dislike especially if you’re working that Sunday.

However, for parents, there can be a small upside:

• Little ones that wake early now wake 1 hour later which can feel more manageable.
• Mornings and evenings become lighter helping our mood.

Still, children’s body clocks don’t automatically adjust, which is why a gentle transition is key for some children.

How to Manage the Clock Change for Children

Below are age-specific strategies depending on age, to help your child adapt to the new time.

Newborns (0–6 Months)

Newborn sleep is naturally unpredictable, so there’s no need for a structured transition.

What to do:

• Move straight to the new time on Sunday for naps and bedtime.  
• Expect a slightly longer time to fall asleep initially.
• Stay consistent, your baby will adjust naturally over time.

Babies (4+ Months)

At this stage, babies benefit from a gradual adjustment.

Step-by-step approach:

• Use a 15-minute shift each day
• Example (based on a 7:00pm bedtime):
  • Sunday: 7:45pm
  • Monday: 7:30pm
  • Tuesday: 7:15pm
  • Wednesday: 7:00pm

Important:

• Apply the same 15-minute shift to daytime naps.
• This prevents over-tiredness or under-tiredness.

Toddlers (1 Year+)

For toddlers, a method called “splitting the difference” works best.

How it works:

• Move naps and bedtime 30 minutes later than usual.
• Example: Normal bedtime: 7:00pm
  • New bedtime: 7:30pm.
  • Same for nap time.

Plan:

• Follow this for 3 days starting Sunday.
• On night 4, return to the usual 7:00pm bedtime.
• On day 5, move naps back to normal timings.

Older Children (No Naps)

Older children adapt well with a simple version of the same method.

What to do:

• Put them to bed at 7:30pm on Sunday.
• Continue this for 3 nights.
• Return to normal bedtime on night 4.

Managing Lighter Mornings and Evenings

With the arrival of longer daylight hours, sleep can be disrupted by light exposure.

Tips to improve sleep:

• Use blackout blinds or curtains.
• Reduce light in the bedroom before bedtime.
• Keep the sleep environment consistent.

Even small amounts of light can:

• Cause earlier wake-ups.
• Make it harder for children to fall asleep.

Final Thoughts

The spring clock change doesn’t have to disrupt your child’s routine. With a gradual approach, consistency, and the right sleep environment, most children adjust within a few days.

If you stay calm and flexible, your child will follow your lead and settle into the new schedule smoothly.

See my blog on Bedtime routine for tips about setting healthy habits and steps for a better bedtime routine