How to Help Your Child Adjust When the Clocks Go Back

When the clocks go back in October, most parents groan, because while adults might dream of an “extra hour in bed,” children’s body clocks don’t get the memo.

The sudden change in light and routine can throw off even the best sleepers. Early risers often wake earlier, bedtime can feel all wrong, and everyone ends up a little out of sync.

Sleep When the Clocks go Back:

Here’s how to support your child (and yourself) through the clock change with a little preparation, patience, and mindful bedtime habits.

1. Understand What’s Happening

On Sunday 26th October 2025, UK clocks go back one hour. That means lighter mornings and darker evenings, and a disruption to everyone’s internal clock (including yours).
Think of it like a mild dose of jet lag: your child’s natural rhythm will take a few days to recalibrate.

Gentle reminder: Our circadian rhythms (the body’s internal clock) respond strongly to light and consistency. That’s why it’s completely normal for little ones to feel “off” for a few days after the change.

2. Shift Their Routine Gradually

If you like to plan ahead, start adjusting bedtime and wake-up time about 4–5 days before the clocks change.

Each day, move your child’s entire schedule, wake-up, naps, meals, and bedtime 15 minutes later.

By the weekend, they’ll be much closer to the new time.

If you prefer a more relaxed approach, don’t panic, most children adjust within a few days naturally. Just help their bodies reset by spending plenty of time outdoors in the afternoon light, and keeping mornings dim and calm.

3. Use Light to Your Advantage

Light is your best tool for guiding your child’s internal clock.

• In the morning, keep blinds closed or use blackout curtains to stop early rays waking them.

• In the evening, switch on warm lamps or even step outside for a short walk before bed - it signals to their body that daytime isn’t quite over yet.

4. Keep a Familiar Bedtime Routine

A predictable routine helps children feel grounded when everything else is shifting.
Stick with your usual pattern, bath, pyjamas, story, lights out, even if it’s starting a little later than usual.

Avoid the temptation to rush or skip parts of the bedtime wind-down; that familiarity cues their brain that it’s time for sleep.

Check out our Bookshop for calm wind down books.

5. Handle Early Rising Gently

When the clocks go back, a 6am wake-up can suddenly become 5am.
To avoid reinforcing early starts:

• Keep the room dark and quiet until your usual morning time.

• Delay breakfast slightly so your child’s body doesn’t associate food with the earlier hour.

• Encourage quiet play or cuddles if they wake too soon, it helps reset their rhythm without a full “start to the day.”

6. Be Kind to Yourself Too

Clock change week can make everyone a bit tired and cranky. Try to get an early night yourself, keep caffeine in check, and lower the bar on busy morning plans.
It’s just a few days of adjustment, a little self-compassion goes a long way.

Final Thoughts

The clock change doesn’t have to spell chaos. With a few gentle shifts and consistent routines, your child’s body clock will soon catch up, and so will yours.

Focus on light, rhythm, and calm connection, and you’ll all glide through the time change far more peacefully.