Navigating the Autumn October Clock Change and Baby Sleep
As the crisp autumn air sweeps in and the leaves turn vibrant shades of gold, families in the UK prepare for the October clock change. On the last Sunday of the month, the clocks go back an hour, marking the end of British Summer Time (BST). While this extra hour in bed might seem like a bonus for adults, for babies and young children, it can create some disruption to their sleep routine.
As a baby and infant sleep consultant @minidreamerssleep, I’ve worked with families who face challenges during this time. But don’t worry, there are strategies that can help you and your little one ease into the transition smoothly.
Why Does the Clock Change Affect Babies?
Babies and toddlers thrive on routine, especially when it comes to sleep. Their internal body clocks (circadian rhythms) are still developing and can be easily disrupted by changes in their environment. When the clocks go back, your baby’s body still thinks it’s an hour earlier, which can lead to earlier wake-ups, nap disturbances, and general fussiness.
For example, if your baby usually wakes up at 6 a.m., after the clock change, they may wake up at what is now 5 a.m., according to the new time. This shift can also impact nap schedules and bedtime routines, potentially leaving your baby overtired or cranky.
Preparing for the Autumn Clock Change
1. A gradual approach
In the week leading up to the clock change, gradually shift your baby’s bedtime later by 10-15 minutes every few days. If their usual bedtime is 7 p.m., you can move it to 7:10 p.m. and then 7:20 p.m., and so on. By the time the clocks go back, your baby’s internal body clock will be more aligned with the new time.
2. A split approach
If time isn’t on your side, a split approach may be more suitable. From the 24th, adjust bedtime by 30 minutes for 2 nights. This is a quicker adjustment and still gives your little one some time to adapt.
3. Do nothing
If your baby adapts well to changes, you can leave their routine as is and let them adjust naturally. Sometimes, less is more!
Here are some other practical steps to help your baby adjust to the time change with minimal disruption:
1. Adjust Nap and Feed Times Too
As you adjust bedtime, also shift nap times slightly later to keep them consistent with the new schedule. This will help maintain a regular routine and prevent overtiredness.
Just as with sleep, your baby’s feeding schedule might need a slight adjustment to match the new time. Gradually push back feeding times by 10-15 minutes along with bedtime and naps. This can help to prevent hunger from interrupting sleep.
2. Use Light and Dark to Your Advantage
Light plays a crucial role in regulating our circadian rhythms. After the clocks go back, you’ll likely notice that it’s lighter in the morning and darker earlier in the evening. You can use this to your advantage by keeping your baby’s room dark during the early morning to discourage early waking. Blackout blinds are great for this!
In the evening, make sure the environment is dim and calming to signal that bedtime is approaching. This can help your baby’s body prepare for sleep at the right time.
3. Stay Consistent with the Routine
Babies find comfort in predictability. Stick to your usual pre-sleep routine. Familiar activities will reassure your baby, helping them adjust more quickly to the new time.
4. Be Patient
It’s normal for your baby to take a few days (or even up to a week) to fully adjust to the new schedule. Keep an eye on their sleep cues, such as rubbing their eyes or becoming fussy, and adjust as needed.
Post-Clock Change: How to Handle Early Wakes
If your baby already wakes early, even with the best preparation, some babies might still wake up earlier than usual after the clock change. If this happens, try not to rush in as soon as they stir. Give them a chance to resettle on their own. If they’re not upset, you might let them rest or play quietly in their crib for a while to encourage the new wake-up time.
Alternatively, download my free PDF Early Wakes guide at https://minidreamerssleepconsultant.co.uk/guides-downloads/ for possible causes and solutions for early wakes.
Final Thoughts
The October clock change can be a bit tricky for babies and parents alike, but with some preparation and patience, your little one can adapt to the new schedule. Whichever approach you take, remember that consistency is key.
And remember, if you find yourself struggling with your baby’s sleep or need extra guidance, don’t hesitate to reach out. I’m here to support you through every stage of your baby’s sleep journey. If you’re looking for personalised advice on your baby’s sleep, I’d be happy to help. I’m here to help you and your little one get the rest you need.
I am Emily, from Mini Dreamers Sleep Consultant; a devoted mom, experienced teacher, and baby and infant sleep consultant. I understand first hand the challenges and joys of parenthood, and I’m here to help you and your little one achieve the peaceful, restorative sleep you and your family need. Follow me @minidreamerssleep and check out my website www.minidreamerssleepconsultant.co.uk.