How to Prepare Your Baby for the Time Change
There are simple steps you can take to minimise the impact of daylight saving time on your child.
Gradually adjust their body clock
Start in the week before the time change by shifting your child’s bedtime and wake-up time by 10 minutes every few days. This way, their sleep schedule will already be aligned with the “new” time when the change begins. Your baby should then also wake up at an appropriate time.
For example, when daylight saving time begins (clocks go forward one hour) and your baby usually goes to bed at 7:00 pm:
On the Tuesday before the change, put your child to bed at 6:50 pm. On Wednesday at 6:40 pm. On Thursday at 6:30 pm, on Friday at 6:20 pm, on Saturday at 6:10 pm, and on Sunday at the “new” time of 7:00 pm.
When daylight saving time ends (clocks go back one hour) and your baby usually goes to bed at 7:00 pm:
On the Tuesday before the change, put your child to bed at 7:10 pm. On Wednesday at 7:20 pm. On Thursday at 7:30 pm, on Friday at 7:40 pm, on Saturday at 7:50 pm, and on Sunday at the “new” time of 7:00 pm.
Create a calm sleep environment
It can be difficult for your child to fall asleep when it’s still light outside. Keep your child’s room as dark as possible to maintain familiar sleep conditions. Blackout blinds or curtains can help. Always follow safe sleep guidelines.
Stick to a consistent routine
A consistent bedtime routine helps build good sleep habits. This might include a bath, baby massage, reading a book, or singing a lullaby. A calm wind-down before bedtime prevents your child from becoming too active. Find what works best for you and your family.
Get some daylight
If possible, take your baby outside into natural daylight, especially in the morning or late afternoon. Sunlight helps reset your baby’s internal clock and supports a regular sleep rhythm. Always ensure proper sun protection.
Don’t skip naps
Don’t be afraid of naps. Stick to your usual daytime sleep schedule to maintain structure. However, make sure naps aren’t too long and not too close to bedtime.
