Spring Forward Without the Fuss: Helping Your Baby Adjust to the Clock Change

Spring has sprung and I love it so much! We get treated to longer daylight hours, ditching the coat, spotting signs of new life and pops of colour in the garden. Also, cue – clock change! In the UK, on the last Sunday of March, the clocks ‘spring forward’, meaning we lose an hour of sleep on Saturday night.

Losing an hour can feel disruptive, especially if you're already working hard on a good sleep routine or you’re already experiencing frequent night waking or split nights. The good news is that with a little preparation, you can help your baby adjust smoothly to the new schedule.

Why Does the Clock Change Affect Babies?

Many babies (and parents) thrive on routine, and even a small shift in time can throw things off. Their circadian rhythms are sensitive to light and schedules, so suddenly expecting them to go to bed an hour earlier can lead to difficulty falling and staying asleep,

What Can You Do?

Here are some gentle ways to help your baby adjust to the new time:

1.      If a later wake up would suit you, keep calm, carry on and enjoy a later wake up. Just go about your day in the usual way and don’t change a thing! No, I’m not being sarcastic – this is the lowest stress option. You can make adjustments the following day on the new time if you want to and you don’t have to plan or alter anything. This can be especially helpful if you have plans or your baby is in nursery/daycare where you have less control over the daytime sleep situation.

2.      Two day shift. On Saturday night, put your child to bed half an hour earlier. You may need to start your day a little earlier/ cap their naps to ensure they’re tired enough to go to bed earlier.

3.      If your baby is sensitive to change, opt for a gradual shift of 15 minutes earlier every day in the lead up to the clock change so your little one is already on the ‘new time’ when it comes around. Remember to also shift milk feeds, meals and naps to keep their circadian rhythm in check!

The clock change is out of our control, but you can control the basics for both you and your little one:

🌸Plenty of natural light, especially first thing in the morning. Throw those curtains open and let that light flow! It does wonders for the circadian rhythm.

🌸Get out and move your bodies if you can.

🌸Keep nap and bedtime routines consistent.

🌸Follow your baby’s lead if they’re dysregulated. Give plenty of love and support to help them find their calm and sleep will come when they’re ready.

🌸Patience – changes and adjustments can take time. Some babies will settle into the new times quickly whereas others may need longer.

🌸Self-care. In the same way you can make the shift for your baby, choose a method for yourself so you can get the precious rest you need.

🌸Use a black out solution and white noise to enhance the sleep environment.

🌸Reduce screen time and caffeine before bed.

Lastly, the clock change has been happening for more than a hundred years and we’re all ok. Difficulties will pass and some of us take longer to adjust than others. If you need some support you can reach out to me here.

Wishing you all the best!

Luci x