Twice a year, the dreaded clock change happens, and while most adults can adjust within a few days, babies can be thrown off their routine. If you're a parent wondering how to survive the clock change with a baby, here are some simple tips and tricks to make the adjustment easier. 

Gradually adjust

Start adjusting your baby’s routine slowly. About a week before the clock change, depending on whether the clocks are moving forward or backwards, move their bedtime and nap schedule forward or backward by 10 minutes each day. This slow adjustment will help their internal clock gradually shift.

Spring Forward: Put your baby to bed 10 minutes earlier each day in the week starting on the Monday before the change.

Fall Back: Put your baby to bed 10 minutes later each day in the week starting on the Monday before the change.

For example, if you normally put your child to bed at 7pm, there new bedtimes for the week would be :

Monday - 7.10

Tuesday - 7.20

Wednesday - 7.30

Thursday - 7.40

Friday - 7.50

Saturday - 8.00

Sunday - 7.00 (after the clocks change)

Stick to Your Routine

Routines offer comfort and consistency for babies. Even though the time is shifting, sticking to the same predictable routine—feeding, bath time, story, bedtime—will help ease the transition. Your baby will recognise the familiar sequence of activities and feel more at ease, even if the clock says it’s time to sleep a little earlier or later.

Light Exposure

Use natural light to help your baby adjust. In the morning, expose them to bright sunlight to signal that it’s time to wake up. In the evening, dim the lights to help their body prepare for sleep. This helps reset their circadian rhythm and makes it easier for them to adapt to the new schedule.

During the Autumn time change, the earlier darkness in the evening can make babies sleepy earlier than usual, so make sure their room is well-lit during the late afternoon to keep them awake until bedtime.

Create a Sleep-Friendly Environment

Whether it’s Daylight Saving Time or not, a consistent sleep environment is key. Make sure the room is dark, quiet, and cool. Use blackout curtains if necessary to keep the morning sun from waking your baby too early, especially during the Spring change.

If your baby uses white noise or a sound machine, keep it running to drown out any potential disturbances that could come with the shifting light patterns outside.

Be Patient

The clock change can take a few days or even up to a week for your baby to fully adjust. You might notice them waking up earlier or being cranky in the evenings, but stay patient. As you stick to your routine and offer comfort, they’ll eventually fall back into their usual sleep pattern.

Offer Extra Comfort

Your baby might feel a little off due to the time shift, so be ready to offer extra cuddles, snuggles, and reassurance. Comfort helps soothe your baby, making the transition smoother and less stressful for both of you. Have Oscar the Octopus on hand to help them feel reassured while you can sit comfortably.

Surviving the clock change with a baby doesn’t have to be a nightmare. By starting the transition early, sticking to your routine, and using tricks like light exposure and comfort, you’ll help your little one adjust more smoothly. Remember, every baby is different—some will breeze through it, while others might take a few extra days. Stay calm, be patient, and know that eventually, your baby’s internal clock will catch up.