Preparing for the Clocks Going Back!

Autumn is well and truly here, the leaves are falling, the nights are drawing in, and cosy jumpers are making a comeback. But there’s one seasonal shift many parents dread: the clocks going back.

This year, the UK will turn the clocks back by one hour on Sunday 26th October 2025, as we move from British Summer Time (BST) to Greenwich Mean Time (GMT). While this means an extra hour in bed for some, those of us with small children know... it’s rarely that simple.

Cheshire Nannies work with families across Cheshire and the North West

and we know how even a one-hour time shift can throw off routines. So I've put together some practical (and sanity-saving!) tips to help you and your little ones adjust smoothly.

Adjust Bedtime Gradually

The best way to prepare is to start shifting your child’s bedtime a few days before the clocks go back. Try moving bedtime 10–15 minutes later each night in the run-up to Sunday. So, if your child usually goes to bed at 7pm, aim for 7:15pm, then 7:30pm, and so on. This gentle change can help their body clock reset naturally.

Use Natural Light to Your Advantage

In the UK, we’re heading into shorter days and darker evenings, but after the clocks go back, mornings will be brighter (briefly!). Make the most of the natural morning light by opening curtains early and heading outside if possible. Daylight is one of the best ways to help reset your child’s internal clock and encourage better sleep at night.

Stick to a Calm Evening Routine

Now more than ever, your bedtime routine matters. A warm bath, a quiet story, and some calm time before bed helps signal to your child that sleep is coming, even if their body thinks it’s still playtime. Avoid screens for at least an hour before bed, as blue light can interfere with melatonin production.

Expect Early Wake-Ups (But Don’t Reinforce Them)

Many little ones will wake up at their usual “body clock” time, which could mean an hour earlier than the new time. Try not to encourage this by switching lights on or starting the day too soon. Keep the room dim, stay quiet, and encourage them to stay in bed if they can. Sleep training clocks, like the GroClock, are brilliant for older toddlers and pre-schoolers.

Be Patient - It’ll Settle

It’s completely normal for children to take up to a week to fully adjust to the new time. Don’t worry if things feel a little off for a few days. Stick with your routine, stay calm, and give everyone in the house a bit of grace, including yourself!

What About Babies?

Babies tend to notice time changes even more, but the same gentle principles apply. Start shifting naps, feeds, and bedtime by 5–10 minutes each day in the lead-up to the clock change. Pay attention to their tired cues, and try not to let them get overtired.