The Clocks Are Going Back: How to Help Your Baby or Toddler Adjust
A gentle five-day guide to the October clock change
Just when you think you've found a lovely rhythm with your little one's sleep, along comes the clock change to shake things up!
Perhaps you've finally reached a point where your baby is waking at a reasonable hour, or your toddler has settled into a bedtime routine that works for everyone.
And now you're wondering whether that lovely 6am wake-up is about to become 5am. 🌙
If you're already feeling exhausted, the thought of losing another hour in bed isn't particularly appealing.
But the good news is that the clocks going back doesn't have to mean completely starting again with sleep.
With a little preparation, some gentle adjustments and a bit of flexibility, you can help your little one adapt to the new time.
And if things don't go quite to plan? That's absolutely okay too.
When do the clocks go back in 2026?
In the UK, the clocks go back by one hour on Sunday 25 October 2026, marking the end of British Summer Time.
At 2am, the clocks move back to 1am.
While many adults look forward to an extra hour in bed, parents of babies and toddlers know it doesn't always work like that!
If your little one usually wakes at 6am, their body clock may still wake them at what is now 5am.
That's because our internal body clocks don't automatically change just because the clocks on the wall do.
Our sleep-wake rhythms are influenced by things like natural daylight, darkness, daily routines and when we usually sleep.
For babies and toddlers who thrive on familiar patterns, a change in the clock can sometimes mean a few unsettled mornings or evenings while their bodies adjust.
But not every child will struggle, and some will adapt surprisingly quickly.
My gentle five-day plan for the clocks going back
If your little one is particularly sensitive to changes in routine, or you're worried about early morning waking, I recommend trying a gradual adjustment.
Rather than waiting until Sunday morning, you can begin five days before the clocks change, moving bedtime approximately 15 minutes later each evening.
The aim is to help your child's body clock gradually move towards the new time.
Here's how that could look if your little one normally goes to bed at 7pm.
DayBedtimeTuesday 20 October7:15pmWednesday 21 October7:30pmThursday 22 October7:45pmFriday 23 October8:00pmSaturday 24 October8:00pmSunday 25 October7:00pm (new clock time)
By Saturday evening, bedtime has moved one hour later than usual.
When the clocks go back on Sunday morning, that 8pm bedtime becomes 7pm according to the new clock.
The idea is that your little one's body clock has had a few days to begin adjusting, rather than facing the full hour's change overnight.
A little note: You don't have to follow this perfectly. Some children won't tolerate a later bedtime every evening, particularly if they're already tired. If that's your little one, smaller adjustments or simply following their usual routine may work better.
What about naps and morning wake-ups?
Bedtime isn't the only part of the day influenced by our body clock.
If you're gradually moving bedtime later, it can help to gently shift naps and other familiar parts of the day too.
For example, if your baby usually naps at 9:30am, you might move that nap towards 9:45am on the first day, then gradually later if they're coping comfortably.
The same applies to mealtimes and your morning routine where practical.
But please don't feel you need to keep a tired baby awake simply because the schedule says so.
Watch your child's cues and respond to what they need.
If they're clearly exhausted, an earlier nap or bedtime is absolutely fine.
The aim is to support sleep, not create more stress around it.
Don't forget about daylight
One of the simplest ways to support our internal body clocks is through natural light.
Light helps our brains distinguish between daytime and nighttime, and plays an important role in regulating our circadian rhythms.
After the clocks change, try to make the most of natural daylight during the morning and throughout the day.
Open the curtains, enjoy breakfast in a bright room or head outside for a little walk if the weather allows.
As bedtime approaches, keep things calmer.
Dim the lights, reduce stimulation and continue with those familiar bedtime cues that tell your little one sleep is approaching.
Perhaps that's a warm bath, pyjamas, a favourite story and a cuddle.
It doesn't need to be complicated.
Often, it's the familiar things that offer the most reassurance during a change.
What if my baby starts waking at 5am?
First of all, don't panic!
An earlier wake-up for a few mornings doesn't mean you've undone all the progress you've made with sleep.
If your baby wakes at 5am when they would usually wake at 6am, remember that their body clock may still be following the old time.
Keep the environment calm and dark if it's still nighttime for your family.
Offer reassurance and comfort if your little one needs it, and try to keep your usual morning routine reasonably consistent.
If they're ready to start the day, you don't need to turn it into a battle.
Gradually moving the start of the day towards your preferred time, alongside consistent light exposure and routines, may help their body clock settle.
And remember, early waking isn't always caused by the clocks changing. Daytime sleep, bedtime timing, hunger, illness and developmental changes can all play a part.
There's always a reason worth exploring behind the wake-up.
Do I actually need to prepare?
Not necessarily!
Some babies and toddlers are quite adaptable and will settle into the new time without much difficulty.
Others might need a little more support.
If your current routine is working well and your child generally copes with small changes, you may decide to carry on as normal and adjust after the clocks change.
And if your family has a busy week, nursery commitments or an already overtired little one, following a five-day plan might create more pressure than it's worth.
There is no single right way to approach the clock change.
The five-day adjustment is simply one gentle option. It's informed by what we know about sleep timing and body clocks, rather than being a scientifically established schedule that every child needs to follow.
At Little Moonbeam Sleep, I believe sleep support should always be responsive, emotionally safe and suited to your individual child.
We can make thoughtful changes without losing connection or ignoring what our little ones are telling us.
A little reminder for tired parents
It's easy to put so much energy into your child's sleep that you forget about your own.
And when you're already juggling nursery, work, family life and everything in between, the last thing you need is another reason to worry about bedtime.
So whether you choose to gradually adjust your little one's routine or simply see how things go, be gentle with yourself.
A few early mornings don't mean you've failed.
An unsettled bedtime doesn't mean you've lost all your progress.
And offering extra cuddles or reassurance during a period of change doesn't create a problem.
Sometimes your little one simply needs a little time, patience and that familiar, steady, supportive presence.
Because good sleep support isn't about following the clock perfectly.
It's about finding a rhythm that works for both child and parent, while protecting the connection that matters so much.
And that's the Little Moonbeam Sleep way. 🤍
Need a little more support with your child's sleep?
If early mornings, frequent night waking or difficult bedtimes are becoming a regular challenge, you don't have to work it all out alone.
At Little Moonbeam Sleep, I offer gentle, personalised sleep support for babies and children aged 4 months to 4 years.
Together, we can look at what's happening with your little one's sleep and find a supportive approach that feels right for your family.
Book your free 20-minute discovery call at www.littlemoonbeamsleep.co.uk.
Because better sleep should feel achievable, without compromising connection. 🌙