For most adults, the clocks going back means a lovely extra hour in bed. For parents of little ones, it can mean a baby who's wide awake an hour earlier than usual. Here's how to make the change as gentle as possible.
When do the clocks go back?
- UK: Sunday 25 October 2026, at 2am the clocks go back to 1am
- US: Sunday 1 November 2026, at 2am the clocks go back to 1am
What happens to your baby's sleep
Your baby's body clock doesn't know the clocks have changed. If they usually wake at 7am, on Sunday morning they'll probably wake at what now says 6am. Naps and bedtime will feel an hour off too: 7pm on the new clock will feel like 8pm to your baby.
The aim is to gently shift your baby's whole day by one hour so it lines up with the new time.
Option 1: Shift gradually beforehand
This works well for babies who are sensitive to changes in routine.
About four days before the change, move everything (wake-up, naps, meals and bedtime) 15 minutes later each day. By Sunday, your baby's day is running an hour later, which lines up with the new time.
For example, if bedtime is usually 7pm:
- Wednesday: 7:15pm
- Thursday: 7:30pm
- Friday: 7:45pm
- Saturday: 8pm, which becomes 7pm once the clocks go back
Option 2: Adjust on the day
This suits more easy-going babies, and parents who don't want to think about it all week.
On Sunday, move straight onto the new time, but meet your baby halfway. Split the difference for naps and bedtime for the first few days (so a 7pm bedtime becomes 6:30pm), then move to the usual times over the rest of the week.
Light is your best friend
Light is one of the strongest signals for your baby's body clock.
- Mornings: keep the room dark until the time you want the day to start, then open the curtains and get outside if you can.
- Evenings: dim the lights as bedtime approaches, and use blackout blinds so the darker evenings don't confuse things in reverse.
If your baby wakes before your chosen start time, keep things calm, quiet and dark, as you would for a night waking, rather than starting the day early.
Be kind to yourself
Most babies adjust within about a week. Expect a few wobbly days, perhaps an early morning or two, and keep your routine as consistent as you can. It will settle.
Early mornings that don't settle
If your baby was already an early riser before the clocks changed, or early waking hangs around for weeks afterwards, the clock change probably isn't the whole story. Early waking usually has a few causes working together, and it's one of the most common things families ask me for help with.
Book a free 15-minute call and tell me what's happening. I'll let you know how I can help.