Spring Clock Change
UK parents: what the spring clock change means for your baby’s sleep (and what to do about it)
The clocks spring forward this Sunday 29th March, when we move from GMT to British Summer Time (BST). At 1am on Sunday morning, the clocks jump forward to 2am which means we all lose an hour.
For adults, it’s a mildly annoying Sunday. For babies and young children, it can shift everything wake times, nap times, bedtime and leave parents wondering why their carefully built routine has suddenly gone sideways.
The good news? It doesn’t have to be a disaster. Here’s everything you need to know.
What actually happens to your baby’s sleep
Your baby’s internal body clock doesn’t know the clocks have changed it just knows what it’s used to. So after Sunday, when your baby’s body says “it’s 6am, time to wake up,” the clock on your wall will actually say 7am. And when their body starts to wind down for bed at what feels like 7pm to them, your clock will say 8pm.
This is why you often see two main disruptions after the spring clock change:
Earlier wake times. Your baby may start waking earlier by the clock for a few days, because their body is still running on the old time. If you already have an early riser, this is the bit worth preparing for.
Bedtime resistance. Your baby may seem less tired at their usual bedtime, because their body genuinely isn’t ready yet. You might find it takes longer to settle them, or that they seem wired when you’re expecting them to wind down.
Both of these are completely normal and will usually resolve within five to seven days as their body clock adjusts to the new time.
What you can do right now
With the clock change this Sunday and today being Tuesday 24th March, you have five days to prepare which is plenty of time.
The gradual approach works really well for babies and young children. It simply means shifting your baby’s schedule forward by around 10–15 minutes every couple of days between now and Saturday.
Practically, this might look something like:
Today (Tuesday): Push naps and bedtime 10–15 minutes later than usual.
Wednesday / Thursday: Push again by another 10–15 minutes.
Friday / Saturday: One final push, so that by Saturday night you’re close to the new clock time.
By Sunday morning, the adjustment will feel much more manageable because you’ve done most of the heavy lifting across the week, rather than all in one go.
If you’d rather not adjust gradually
That’s completely fine too. Many families simply carry on as normal on Sunday and allow their baby to adjust naturally over the following week. Most babies find their rhythm again within five to seven days without any intervention at all. If your baby generally adapts well to changes, this may be all you need to do.
A few extra things worth knowing
Light matters more than ever. As we move into British Summer Time, mornings will feel lighter earlier and light is one of the most powerful signals to your baby’s body clock that it’s time to wake up. If you don’t already have blackout blinds, now is a really good time to invest in them. They’ll make a real difference not just for the clock change, but throughout the spring and summer months.
Stick to your wind-down routine. Whatever your usual bedtime routine looks like bath, feed, story, song keep it consistent. Familiar cues signal to your baby’s brain that sleep is coming, and that consistency is really helpful during any period of change.
Watch for overtiredness. If naps shift or your baby wakes earlier than usual for a few days, keep an eye on tired signs rather than rigidly watching the clock. An overtired baby will always find it harder to settle.
Be patient with yourself too. You’re also losing an hour don’t underestimate how that feels when you’re already running on broken sleep.
A note for families who are already in a tricky sleep patch
If you’re currently navigating frequent night waking, contact naps, or a baby who won’t settle without you and you’re worried the clock change is going to make an already difficult situation harder please don’t panic.
The clock change can feel like terrible timing, but it doesn’t have to set you back. The most important thing is to stay consistent with whatever approach you’re working on, and try not to introduce new habits this week in an attempt to cope. I know that’s easier said than done when you’re exhausted.
If you’ve been thinking about getting some proper support with your baby’s sleep, this is actually a lovely time to get started. We can factor the clock change into our plan from day one, and build a gentle, gradual approach that works within your real family life not against it.
Have a question about how the clock change might affect your little one?
Send me a message on WhatsApp, I’m always happy to help.
And if you’d like to find out more about working together, you can book a free, no-pressure discovery call below.
https://api.leadconnectorhq.com/widget/bookings/complimentarysleepassessmentcallwithmelanie
Melanie
Norland Nanny and Infant Sleep Specialist
