The clocks are going back: how to help your child adjust to the new routine

Guest blog by sleep coach Tanja from Little Sleepers

An extra hour in bed sounds pretty good, doesn't it? When the clocks go back on Sunday, 25 October 2026, you might be hoping for a little more sleep.

But if you have a baby or young child, you probably know that things don't always work out that way.

Your little one usually wakes up at 6 am. Then the clocks go back, and suddenly they're wide awake at 5 am. And if early mornings are already part of your routine, you might be wondering how you're going to cope with a 4 am start.

Sound familiar? Don't worry. The clocks changing doesn't have to turn your family's sleep routine upside down. With a little preparation – or a few adjustments afterwards – you can help your child find their rhythm again.

While the clocks change overnight, your child's body clock doesn't automatically follow suit.

Let's say your child usually wakes up at 6 am. After the clocks go back, 6 am becomes 5 am. But your child's body may still be working to the old schedule, meaning that 5 am suddenly feels like the right time to wake up.

Bedtime can feel different, too. If your child usually goes to bed at 7 pm, that same time may initially feel like 8 pm to their body. They might not feel ready for sleep yet, even though it's bedtime according to the clock.

You may notice earlier mornings, more resistance at bedtime or naps that suddenly become a little harder to manage.

The good news? These changes are often temporary. Every child responds differently, though, so there's no single approach that works for every family. The trick is to find what fits your child and your everyday routine.

There are three approaches you can take when the clocks go back. You can prepare your child in advance, wait and see how they respond, or combine the two.

1. The proactive approach: start adjusting before the clocks change

If your child is sensitive to changes in their routine, it may help to make a few small adjustments in the days leading up to the clock change.

You can gradually move bedtime, naps and other regular parts of the day by around 10–15 minutes each day. This helps your child ease into the new schedule rather than having to adjust to the full hour at once.

For example, you might move bedtime a little later each evening, along with naps and other key moments in your child's day.

One thing to keep in mind: if your child goes to nursery or childcare, think about how their routine works across the whole week. If you're adjusting sleep times at home but your child is still following their usual schedule at nursery, it can make things more confusing. Try to find an approach that works around your childcare arrangements, too.

2. The reactive approach: wait and see

Not keen on spending the week working out new bedtimes and nap schedules? You don't have to.

With the reactive approach, you simply switch to the new time on Sunday and see how your child gets on.

If your little one settles into the new routine without much fuss, great! There's no need to change anything.

But if they start waking up much earlier than usual, struggle to fall asleep at bedtime or seem out of sync with their naps, you can gradually adjust their routine over the following days.

This approach is simple and flexible. Rather than trying to predict how your child will react, you wait and see what they need.

3. The combined approach: make small changes before and after

Can't decide between the two? You don't have to.

A combination of both approaches can be a great middle ground. You make a few small adjustments before the clocks change, then continue fine-tuning your child's routine afterwards if needed.

For example, you could shift bedtime and naps by 10 minutes each day in the run-up to Sunday, then continue making small adjustments for a few days afterwards.

This way, your child doesn't have to bridge the entire hour in one go, and you don't need to spend a whole week preparing for the change.

For many families, this is a practical way to make the transition a little easier.

Whichever approach you choose, a few simple things can help your child's body clock adjust.

Tip 1: Get outside in the morning

When it comes to regulating the body clock, light plays a big role. Morning daylight helps your child's internal clock adjust to the new schedule.

So, once you're up, open the curtains and try to get outside together.

A walk around the neighbourhood, cycling to school, walking to nursery or simply playing outdoors can all help. And as the days get shorter, making the most of daylight becomes even more important.

It doesn't have to be a big outing. Even a little time outside can be a useful part of your morning routine.

Tip 2: Think about the whole day, not just bedtime

It's tempting to focus on bedtime when you're trying to get your child's sleep back on track. But their daily rhythm involves much more than sleep alone.

If you're gradually adjusting your child's schedule, consider shifting meals, milk feeds and other regular moments throughout the day, too. Breakfast, lunch and dinner can all help anchor your child's routine.

And, of course, remember to factor in nursery or childcare. If your child eats and sleeps at different times there, take that into account when deciding how much to adjust at home.

You don't necessarily need to change anything in advance. But if you do, try to look at the bigger picture rather than focusing on sleep times alone.

Tip 3: Tackle early waking before the clocks go back

Is your little one already waking up at 5 am? Then it's worth looking into that now rather than waiting until the clocks change.

After all, 5 am will become 4 am on the clock.

If early mornings are already a struggle, the clock change may make them feel even more challenging. Before 25 October, take a closer look at what's causing those early wake-ups and consider what you can do to help.

It's also worth looking beyond your child's schedule. Their sleep environment matters, too. A dark bedroom, a comfortable temperature and a supportive, comfortable mattress all help create the right conditions for sleep.

An AeroSleep mattress paired with a matching fitted sheet can help provide a comfortable foundation for your little one's sleep environment.

The good news is that you don't need a complicated plan to get through the clock change.

If your child tends to adapt easily, switching straight to the new time may be all you need. If changes in routine tend to throw them off, gradually adjusting their schedule beforehand could help. And if you'd rather keep things flexible, a combination of both approaches may work best.

Think about your child's usual sleep patterns, your childcare arrangements and what feels manageable for your family. There's no need to follow a plan that adds more stress to an already busy week.

And remember: it's not just about what the clock says. The clocks change in an instant, but your child's body clock may need a little longer to catch up.

So whether you prepare in advance, make changes afterwards or use a little of both, give your child time to adjust – and give yourself a little breathing room, too.