How to Handle the UK Autumn Clock Change: A Guide for Parents

The end of British Summer Time can throw off your family’s routine, especially when it comes to your child’s sleep. As the clocks go back
in the UK during autumn, children might wake up an hour earlier than usual, leaving parents feeling frazzled and tired. While the extra hour might seem like a gift for some, it can lead to disruptions in sleep schedules, nap times, and even meal routines, especially for babies and toddlers.

To help your child adjust smoothly to the clock change, there are three main strategies you can follow: gradually shifting their schedule, adjusting it more quickly over a couple of days, or simply going with the flow and allowing their bodies to adapt naturally. In this blog, we will
explore each of these three options in detail, offering insights into which
method might suit your family best.

Why the Autumn Clock Change Affects Children’s Sleep

Before diving into the strategies, it’s important to understand why the autumn clock change impacts children’s sleep. As the clocks go back by one hour, what used to be 7 AM suddenly becomes 6 AM. For children who are used to waking up at 7 AM, this change can lead to earlier wake-ups and potentially disrupt their entire day’s schedule.

Since young children, especially babies and toddlers, often rely on consistent routines for naps, meals, and bedtime, this sudden shift in time can cause confusion. Their body clocks, or circadian rhythms, are finely tuned to their established schedule, and any changes can make them overtired or cranky if not handled carefully.

Fortunately, with a bit of planning, you can help your child
transition smoothly into the new time.

Option 1: Gradual Shift Over Four Days (15-Minute Intervals)

One of the most popular ways to manage the clock change is to ease your child into the new schedule gradually. This method involves pushing their entire routine back by 15 minutes each day for four days leading up to the clock change. This slow, step-by-step approach helps prevent the sudden shock of an hour's difference in their routine and gives your child’s internal body clock time to adjust naturally.

How It Works

Starting four days before the clocks go back, shift your child’s entire schedule—meals, naps, and bedtime—by 15 minutes later each day.

Here’s how it might look:

  • Day 1: Push naps, meals, and bedtime by 15 minutes. If your child’s usual bedtime is 7 PM, put them to bed at 7:15 PM.
  • Day 2: Move everything back by another 15 minutes, making their new bedtime 7:30 PM.
  • Day 3: Push the schedule back again by 15 minutes to a 7:45 PM bedtime.
  • Day 4: Move the routine another 15 minutes, so bedtime is now at 8 PM.

On the day the clocks change, your child’s adjusted 8 PM bedtime will now coincide with 7 PM on the new clock, effectively keeping their routine the same as before the clock change.

Pros

  • Gentle Transition: The slow adjustment helps your child’s body gradually adapt to the new schedule, reducing the likelihood of overtiredness or frustration.
  • Minimises Sleep Disruption: By making small changes each day, your child is less likely to wake up too early or feel out of sync with their usual routine.
  • Good for Sensitive Sleepers: This method works well for babies and toddlers who are more sensitive to routine changes and need time to adjust.

Cons

  • Requires Planning: You need to start preparing several days in advance, which can be tricky if your schedule is unpredictable, or you forget to begin the transition early.
  • Slower Process: It can take a few days for your child to fully adapt, meaning you’ll need to stay consistent and focused.

Option 2: Two-Day 30-Minute Adjustments

If you don’t have the luxury of starting four days in advance, the second option involves adjusting your child’s routine more quickly, over just two days. This method involves pushing their schedule back by 30 minutes on two consecutive days leading up to the clock change. This approach still offers a gradual transition but requires less time than the first option.

How It Works

Two days before the clocks go back, start by pushing your child’s meals, naps, and bedtime back by 30 minutes. On the following day, push their schedule back by another 30 minutes. Here’s how this would look:

  • Day 1: Move naps, meals, and bedtime back by 30 minutes. For example, if bedtime is normally 7 PM, put your child to bed at 7:30 PM.
  • Day 2: Push the schedule back by another 30 minutes, meaning bedtime is now at 8 PM.

On the day the clocks change, your child’s 8 PM bedtime will now become 7 PM on the new clock, keeping their routine consistent without too much disruption.

Pros

  • Quicker Adjustment: This method is faster than the four-day gradual shift, making it a more convenient option for parents with busier schedules.
  • Still Gentle on Children: Even though the adjustment happens more quickly, the 30-minute intervals are still gentle enough to help most children adjust without major sleep disruptions.
  • Fewer Days of Adjustment: If you want to avoid a prolonged transition
    period, this option is less drawn out than the four-day method.

Cons

  • Might Be Too Quick for Some Children: For sensitive sleepers or children who struggle with routine changes, the quicker transition may still lead to some early wake-ups or difficulty adjusting to the new schedule.
  • Requires Flexibility: If you’re juggling multiple commitments in the lead-up to the clock change, it can be hard to stick to the 30-minute adjustments consistently.

Option 3: Do Nothing and Go with the Flow

The final option is the most laid-back approach—do nothing at all and simply let your child’s routine adjust naturally after the clocks go back. While this may sound a bit nerve-wracking to some parents, it can actually work well for children who are more adaptable or families who prefer to take a more relaxed approach to the clock change.

How It Works

In this method, you don’t need to make any changes to your
child’s routine in advance. Instead, you follow their regular schedule on the day before the clocks change and then adjust on the day itself. Here’s how it would work:

  • On the day the clocks change, your child will likely wake up an hour earlier according to the new time. If they usually wake at 7 AM, they’ll now be up at 6 AM.
  • Throughout the day, try to gradually push their naps, meals, and bedtime by about 15-30 minutes to help them adjust to the new time.
  • If needed, you can put them to bed slightly earlier on the night of the clock change to help balance out the earlier wake-up.

Pros

  • Low Stress: If you don’t want to worry about making adjustments in
    advance, this method allows you to be flexible and follow your child’s
    lead.
  • Adaptable for Some Children: Many children are naturally adaptable and will adjust to the clock change within a day or two without much difficulty.
  • Good for Older Children: This method can work well for toddlers or older children who are less sensitive to schedule changes and can adapt quickly.

Cons

  • Potential for Early Wake-Ups: Doing nothing means your child will likely wake up an hour earlier than usual for a few days until their body adjusts. This can lead to early mornings and overtiredness.
  • More Disruptive for Some: Sensitive sleepers or children with strict
    routines may struggle with this more relaxed approach, leading to
    disrupted sleep and crankiness.

Which Option is Right for You?

The best approach to handling the clock change depends on
your child’s temperament and your family’s routine. Here are some factors to consider when choosing the right strategy:

  • Your Child’s Sensitivity to Routine Changes: If your child is sensitive to
    changes in their routine or has a strict sleep schedule, the gradual
    four-day method or the two-day 30-minute adjustment might be the best fit. These methods offer a smoother transition and prevent early wake-ups.
  • Your Family’s Schedule: If you have a busy schedule and don’t want to plan ahead, the “go with the flow” method can work well, especially for more adaptable children. Just be prepared for a few early wake-ups in the days following the clock change.
  • Your Comfort Level with Change: If you prefer to keep things consistent and want to avoid any potential sleep disruptions, the gradual adjustment methods are likely your best option. However, if you’re more laid-back about sleep and don’t mind a few days of transition, the go-with-the-flow method could be a good fit.

Tips for Success

Regardless of which option you choose, here are some additional tips to help your child adjust smoothly to the clock change:

  • Keep The Room Dark: As the mornings get lighter after the clock change, make sure your child’s bedroom is as dark as possible to help prevent early wake-ups. Blackout blinds can be helpful during this time.
  • Get Plenty of Natural Light: In the mornings, expose your child to as much natural light as possible. This will help reset their internal clock and reinforce the new time.
  • Stay Consistent: Whichever method you choose, consistency is key. Stick to your child’s adjusted schedule as closely as possible to help their body clock adjust smoothly.
  • Be Patient: It’s normal for children to take a few days to fully adjust
    to the new routine