This weekend the UK clocks go back one hour (end of British Summer Time). Lovely for adults - less so for tiny body clocks. Here’s a simple, gentle plan to help your baby adjust without tears (yours or theirs).
Quick Plan (at a glance)
- Start 3–5 days before: shift naps, meals and bedtime by 10–15 minutes later each day.
- Use light wisely: bright light after wake-up; dim lights 60–90 minutes before bedtime.
- Keep the wind-down familiar: feed, bath, cuddle, story, then bed - same order, same cues.
- Room comfort: a calm 16–20 °C with breathable layers (no heavy duvets or pillows).
- Expect a few early wakes: it usually settles within a week.
Step-by-Step: The 4-Day “Shift Later” Method
If your baby's normal bedtime is at 7 pm , aim to push everything a little later before the change. Example:
- Day –4: naps/meals/bedtime at 7:15 pm
- Day –3: 7:30 pm
- Day –2: 7:45 pm
- Day –1: 8:00 pm
On Sunday when clocks go back, that “8:00 pm” becomes “7:00 pm” again - without a big shock to your baby’s rhythm.
Light, Naps & Feeds: Small Tweaks That Help
- Morning light: open curtains and get some daylight within 30–60 minutes of wake-up - it helps reset the body clock.
- Evening dim: lower lights 60–90 minutes before bed; avoid bright overheads.
- Naps: slide each nap later by 10–15 minutes per day; cap the last nap so bedtime doesn’t drift too late.
- Feeds: shift feeds alongside naps so the whole day nudges later together.
Bedtime Routine: Familiar, Calm, Repeatable
Whatever your routine is, keep the order the same. Babies love predictability:
- Quiet play / low lights
- Bath (optional)
- Feed and gentle burp
- Cuddle + short story/song
- Into a safe sleep space
Comfort cue: a breathable swaddle wrap or light blanket can signal sleep without overheating. Choose natural fabrics that feel soft on delicate skin.
Room Temperature & Safe Sleep
- 16–20 °C is a comfortable room range for most babies.
- Use a firm, flat sleep surface with a fitted sheet only (no pillows, duvets or loose bedding).
- Layer with breathable cotton/bamboo; check your baby’s chest or back—warm is good, sweaty is too hot.
Early Wakes on Sunday? Here’s What to Do
- Keep the room dark and calm until your “new” target wake-up; start the day a little later than usual if you can.
- Stretch the first nap by 10–15 minutes to avoid pulling the whole day earlier.
- Fresh air + daylight in the morning; dim lights in the evening.
For Younger Babies (0–4 months)
Very young babies often follow shorter sleep-wake cycles and may not stick to a schedule yet. That’s okay. Use light/dark cues, keep wind-down gentle, and shift in 5–10 minute nudges. Small, consistent signals add up.
Troubleshooting
- Waking too early? Treat it like night-time for a short while: low light, minimal chat. Start the day close to your target time.
- Overtired at bedtime? Bring bedtime forward by 15 minutes for a night or two, then resume your plan.
- Naps went rogue? Reset gently the next day - consistency beats perfection.
Final Thoughts
The clock change is temporary - your baby’s rhythm will catch up. Nudge timings a little each day, lean on light/dark cues, keep bedtime familiar, and use breathable layers for cosy, safe sleep. You’ve got this.
