Daylight saving: How to adjust your baby’s sleep routine

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Like adults, a child’s circadian rhythm can be affected by the clocks going backwards or forwards. But there are simple tips and tricks that parents and caregivers can follow to ensure the whole family gets a good night’s sleep. From preparing your baby for daylight saving to the importance of a consistent bedtime routine, find out everything you need to know below.
reviewed by Genevieve Titov, Sleep Angel
5 min read |
29 August, 2024

How to prepare your baby for daylight saving

There are simple steps you can take to minimise the effect daylight saving will have on your little one.    

Gradually reset their body clock 

Start shifting your child’s bedtime and wake-up time by 10 minutes every couple of days in the week prior to the clock change. That way, when daylight saving starts, their bedtime is already at the ‘new’ time. They should also wake up at an appropriate time too. 

For example, when daylight saving starts (clocks go forward by an hour), if your baby's bedtime is usually 7pm, on the Tuesday before the clocks change, put your child to sleep at 6:50pm. On Wednesday put them to sleep at 6:40pm. On Thursday, at 6:30pm, on Friday at 6:20pm, on Saturday at 6:10pm, then on Sunday put them to sleep at the ‘new’ 7pm.  

daylight savings time schedule

 

When daylight savings ends (the clocks go back an hour), if your baby’s bedtime is usually 7pm, on the Tuesday before the clocks change, put your child to sleep at 7:10pm. On Wednesday, put them to sleep at 7:20pm. On Thursday at 7:30pm, on Friday at 7:40pm, on Saturday at 7:50pm, and finally, on Sunday put them to sleep at the 'new' 7pm.

end of daylight saving infographic

Keep their sleep space calm 

It might be difficult for your child to sleep when it’s still light outside. Keep your little one’s room as dark as possible to recreate bedtime conditions. Blackout blinds or curtains will help to achieve this. Always follow safe sleep guidelines.  

Stick to a consistent routine 

A consistent bedtime routine will help to establish good sleep habits for years to come. This might look like a bath, baby massage, reading a book, or singing a lullaby. Winding down before bed will prevent your child from becoming too energetic before it’s time to sleep. Find what works for you and your family.  

Head out into the sunshine 

If you can, head out into the daylight for a walk. This is especially beneficial in the morning or late afternoon. The sun exposure will help to rest your baby’s body clock and will in turn, help them to regulate their sleep pattern again. Always use sun safety guidelines.  

Don’t neglect their naps   

Don’t be afraid of naps. Sticking to their usual naptime routine will help to maintain structure. Just ensure the naps are not too long and not too close to their bedtime.  

FAQs on daylight saving and baby sleep  

How long does it take for your baby to adjust to daylight saving?   
Every child is different. Newborn babies are not affected by daylight saving, as their sleep cycles have not yet matured so they don’t understand the difference between night and day. However, young children can take up to two weeks to adjust to daylight saving. 
Why is my baby waking up at 5am after daylight saving?  
Like adults, a baby might wake up earlier than usual as daylight saving can affect their circadian rhythm. Every child is different, and some will be affected more than others. 
How will the clocks going back affect my baby?  
Like jetlag, a child’s circadian rhythm can be affected by the clocks going back. Following a consistent bedtime routine is crucial to ensure your child has a good chance of getting to sleep on time. Keep their sleep space dark, quiet, and calm.  
What should my baby’s sleep routine look like when the clocks go forward?  
Before the clocks go forward, stick to a consistent bedtime routine. To prepare your child for daylight saving, start shifting their bedtime and wakeup time by 10-15 minutes each day in the week prior to the clock change. That way, when daylight saving starts, their bedtime will sit at the ‘new’ time.  
Does daylight saving affect toddler sleep?   
Daylight saving can affect toddler sleep. Every child is different, but the clocks going forward can negatively impact their internal body clock. 

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