How to Help Your Baby Adjust to the Time Change (When the Clocks Go Forward)

Many families will face the challenge of adjusting to daylight saving time, which this year will require moving the clocks forward by one hour. For parents of babies and young children, this change can disrupt sleep routines and create unnecessary stress. However, with a little planning and consistency, it’s possible to help your baby transition smoothly into the new schedule. Below are some professional tips to support your baby through this adjustment.

1. Start Gradually Adjusting Before the Time Change

One of the most effective strategies for helping your baby adjust to daylight saving time is to begin making small changes a few days prior to the actual shift. Gradually adjust bedtime, nap times, and feeding schedules by 10-15 minutes each day. By the time the clocks are set forward, your baby will be closer to the new schedule, reducing the impact of the transition.

2. Shift Bedtime Slowly

If your baby typically goes to bed at 7:00 PM, try pushing bedtime back by 15 minutes each night leading up to the time change. This gradual shift will help their internal clock adjust more smoothly. The goal is to make the time change feel more like a subtle shift in routine rather than a drastic change. By the time the clocks are set forward, your baby's new bedtime will feel more like 7:30 or 8:00 PM, which will align with their natural sleep patterns.

3. Embrace the Longer Daylight Hours

With the extra hour of daylight in the evenings, it can be helpful to take advantage of the change. Spending time outdoors in natural light can help regulate your baby’s circadian rhythm and signal to their body that it’s time to be awake and alert. For older babies or toddlers, engaging in a calming outdoor activity can ease the transition and improve overall sleep quality.

4. Be Flexible with Nap Schedules

During the adjustment period, it’s important to remain flexible with nap times. Babies may have difficulty settling down or might nap for shorter durations than usual. As long as your baby is getting sufficient rest during the day, this minor disruption is not a cause for concern. If naps are significantly impacted, aim for an earlier bedtime to ensure your baby gets the necessary sleep they need.

5. Maintain a Consistent Bedtime Routine

Consistency is key when it comes to helping your baby feel secure and comfortable with their sleep routine. Even if the clock changes, try to keep your baby’s bedtime routine unchanged. Whether it includes a bath, a story, or soothing music, sticking to familiar pre-sleep activities will help signal to your baby that it’s time to wind down and prepare for sleep.

6. Create an Optimal Sleep Environment

A conducive sleep environment is crucial for ensuring your baby sleeps well, especially during times of change. Keep the room dark to minimise the impact of the extended daylight hours. Consider using blackout curtains to create a dark and calming environment, signalling that it is time for sleep. Additionally, maintaining a quiet, comfortable room temperature will support your baby’s ability to fall asleep and stay asleep through the night.

7. Exercise Patience During the Adjustment Period

While most babies will adjust to the time change within a few days, it's important to exercise patience during this transition period. Babies may experience disrupted sleep patterns or increased fussiness. This is a normal part of the process, and maintaining a calm, consistent approach will help ease their adjustment. Ensure that your baby receives the necessary naps, and avoid over-scheduling or overstimulating them during this time.

8. Prioritise Self-Care for Parents

While caring for your baby’s sleep needs is essential, it’s equally important to prioritise your own well-being during this time. The time change can disrupt your sleep too, and caring for an overtired baby can be challenging. Ensure you’re getting adequate rest, and don’t hesitate to seek support from family or caregivers to ensure you’re well-rested and able to manage the transition with ease.