Tips for Handling the Clock Change - Spring Forward

Here are my top tips for dealing with the dreaded clock change which can be particularly challenging when managing baby and toddler sleep, especially when routines are well established.

It’s not long now until Sunday, 29th March 2026, and many of my clients have been asking how best to prepare for the clocks changing — so here are a few simple tips to help you through the first few days.

Most adults don’t mind it so much when they gain an extra hour, but it sends fear through people’s bones when they hear they’re going to lose an hour of sleep! If I had it my way, there would be no Daylight Saving Time. It can affect not only children’s sleep patterns, but adults’ too. It often increases overall sleep debt — especially in children, who tend to rely on consistent bedtimes and wake times. That’s usually why parents notice the impact more in young children.

So what’s the best way to handle it? My advice is to “split the difference”....

How to adjust your child’s sleep schedule

The good news is that when the clocks go forward, if your child has been waking a little too early for your liking, this can actually work in your favour — as 6:30am will naturally become 7:30am on day one.

For naptime:

• If your child usually naps at around 10:00am, aim for 10:30am for the first 3 days after the time change (this will feel like 9:30am to them).

• Do the same for any later naps.

For bedtime:

• If your child usually goes to bed at 7:00pm, aim for 7:30pm for the first few days.

• This will feel like 6:30pm to your child, so don’t be surprised if it takes a little longer for them to settle at first.

How long does it take to adjust?

For most children, it typically takes around a week for their bodies to adjust to the new sleep schedule.

For children over the age of two, tools like sleep clocks can be really helpful. Options include the Zeepy Slumber or the Zazu Sleep Trainer Clock.

Alternatively, you can use a simple digital clock and place a piece of tape over the minutes so your child can see the hour but not get confused by the exact time.

A helpful trick is to initially move the clock forward by half an hour. For example, when it is actually 7:00am, the clock would read 6:30am — buying you a little extra time in the morning.

Then, on night 4 or 5, move the clock forward by the remaining half hour so you’re fully aligned with the new time.

By the end of the week, most children are back on track and sleeping to their usual wake-up time.

Alternative approach for persistent early wakers

If your child is consistently waking very early (for example, before 6:00am) and struggles to go back to sleep, this can often create a cycle of overtiredness - where early mornings lead to early bedtimes, and the whole schedule shifts earlier over time.

In this situation, the clock change can be used as a gentle reset.

Instead of 'splitting the difference' to gradually adjust, you can keep your child on their existing body clock while letting the new time do the work for you:

For Example:

• A 6:00am wake-up becomes 7:00am overnight

• A 12pm Nap becomes a 1pm nap (new time)

• A 6:00pm bedtime becomes 7:00pm (new time)

• A 6:30pm bedtime becomes 7:30pm (new time)

The key with this approach is consistency - naps and bedtime should remain aligned with the new clock time, just 1hr later. This can help shift the whole day later without needing to “push” your child’s schedule and is especially useful for children stuck in an early pattern. This method is essentially instant - your child’s schedule shifts immediately without gradual change.

A final note

Give it time and try not to worry - most children adjust to a schedule shift within a week, sometimes two.

If you’d like more personalised support with your child’s sleep, you can explore my sleep programmes here - Or if you’d prefer to talk things through first, you’re very welcome to book a free 20-minute initial consultation

Sweet dreams x