The 3 best clock change strategies to stop your baby waking early
0
41
0
Three of the best gentle clock change strategies to manage the clocks going backwards in the UK and protect your baby’s sleep.
When the clocks go back in the UK, that 6am wake up can suddenly become a brutal 5am start. If you’ve got an early riser, the autumn clock change can feel like a sleep thief - but it doesn’t have to derail your baby’s routine.
Below are three gentle, parent-friendly approaches to help your baby adjust when the clocks go back. Each one includes step-by-step instructions so you can pick the strategy that suits your baby best and feel confident making the shift.
Option 1: The Gradual Strategy
Best for babies who thrive on routine and need a slow, structured transition.
This method involves gradually shifting your baby’s entire schedule - bedtime, naps, and meals/feeds - by 10 minutes later each day in the week leading up to the clock change.
Step-by-step (with example timings):
6 days before the clock change: Push bedtime 10 minutes later (e.g. 7:00pm → 7:10pm). Shift naps and meals/feeds by the same amount.
5 days before: Move bedtime to 7:20pm.
4 days before: Shift to 7:30pm.
3 days before: Move to 7:40pm.
2 days before: Shift to 7:50pm.
1 day before (Saturday): Bedtime becomes 8:00pm.
Sunday (clock change day): Your baby’s body clock is now aligned with the new time, and they should wake at 6am on the new clock, not 5am.
This approach takes planning, but it’s ideal for babies who are sensitive to change and do best with predictable rhythms.
Option 2: The Weekend Strategy
Best for families who want a simple fix without a full week of prep.
This method softens the impact of the clock change by adjusting bedtime and naps by 30 minutes the night before. This approach works better with slightly older babies (from around 10 months), or babies who cope well with a longer awake window before bed.
Step-by-step:
Saturday night: Put your baby to bed 30 minutes later than usual (e.g. 7:00pm → 7:30pm).
Shift naps: Move all naps 30 minutes later on Saturday and Sunday.
Sunday morning: Keep your baby in their dark room until 6:00am (new time), even if they wake early.
Use light strategically: Once it’s time to start the day, open curtains and let in natural light to help reset their body clock.
Stick to the new time: Offer meals/feeds, naps, and bedtime based on the new clock from Sunday onwards.
This method is great for babies who adapt quickly and for parents who prefer a low-effort solution.
Option 3: The Responsive Strategy
Best for parents who want to follow their baby’s cues and avoid rigid schedules.
This approach focuses on supporting your baby’s emotional and biological needs during the transition, rather than forcing a strict schedule. It’s about gently guiding your baby’s body clock to adjust over a few days, while keeping things calm and consistent.
Step-by-step:
Sunday morning (clock change day): If your baby wakes at 5am (new time), keep the room dark and quiet until your desired wake time (e.g. 6am). You don’t need to leave them alone - just keep things low-stimulation until it’s time to start the day.
Use light and connection: At your chosen wake time, open the curtains, greet the day warmly, and offer breakfast. Natural light helps reset their internal clock.
Adjust naps gradually: Offer naps based on your usual wake windows, but shift them by 15–30 minutes later each day until you’re back on track. For example, if your first nap is usually at 9am, aim for 9:15am on Sunday, 9:30am on Monday, and so on.
Bedtime tweaks: If your baby seems overtired, stick with their usual bedtime. If they’re under-tired, gently push bedtime 15–30 minutes later each night until you reach your ideal time.
Stay consistent: Keep your wind-down routine predictable - dim lights, quiet play, and cuddles before bed. This helps your baby feel safe and ready for sleep, even as the clock shifts.
This method is ideal for families who prefer a flexible, responsive approach. Most babies will naturally adjust within 5–7 days, especially with consistent light cues and a calm rhythm.
Final thoughts: Choosing the right clock change strategy for your baby
Every baby is different, and there’s no one-size-fits-all solution to managing the clocks going back in the UK. Whether you prefer a structured plan, a simple weekend tweak, or a responsive approach, the key is consistency, patience, and tuning into your baby’s cues.
If your baby is already waking early, this is a great opportunity to reset their sleep schedule gently. And remember - most babies adjust within a week or two, especially with a little help from blackout blinds, natural light, and predictable routines.
Ready to break free from sleep deprivation and burnout?
If you’re ready for the sleep solution so you stop surviving and start sleeping, The Sleep Comeback is for you.
Let’s get you back to rested, confident, and reconnected - with your baby, your partner and yourself. Want to find out more? Book a free call with Katie today.
