Clock Change: How to Help Your Baby or Child Adjust

An extra hour of sleep sounds wonderful, doesn’t it? Unfortunately, when you have a baby or young children at home, the clocks going back don’t necessarily mean an extra hour in bed. Quite the opposite! Your little one, who usually wakes up at 6 a.m., might suddenly decide that 5 a.m. is the perfect time to start the day.

But don’t worry. The autumn clock change can temporarily disrupt babies’ and children’s sleep, yet a few simple adjustments can usually help everyone settle back into a more peaceful routine.

Here are our tips to help the whole family adjust smoothly when daylight saving time ends.

When Do the Clocks Go Back in 2026?

This year, the clocks will go back on Sunday, 25 October 2026, during the night from Saturday to Sunday.

In mainland Europe, clocks will move back from 3 a.m. to 2 a.m. In the UK, they will move back from 2 a.m. to 1 a.m.

In other words, we gain an extra hour. At least, that’s what the clock says!

For babies, however, things work a little differently.

Their internal body clock doesn’t automatically adjust when the clocks change. If your baby normally wakes up at 7 a.m., they might continue waking at the same time according to their natural rhythm, which now means 6 a.m. on the clock.

Fortunately, this adjustment period is usually temporary.

Why Does the Clock Change Affect Your Baby’s Sleep?

Babies and young children are particularly sensitive to the routines that structure their days.

Mealtimes, naps, walks and bedtime all provide familiar cues that help them distinguish between active periods and times for rest.

When the clocks go back, these routines can suddenly feel out of sync. Even though the time has changed, your child’s body continues to follow its usual rhythm for a little while.

You might notice that your child:

• Wakes up earlier than usual.
• Shows signs of tiredness before their normal bedtime.
• Has more difficulty falling asleep.
• Becomes a little more irritable towards the end of the day.
• Needs a few days to settle back into their usual nap schedule.

These reactions are perfectly possible and don’t mean your child has forgotten their good sleep habits.

5 Tips to Help Your Baby Adjust to the Clock Change

1. Gradually Shift Bedtime

One of the most useful ways to prepare for the autumn clock change is to start adjusting your child’s schedule a few days beforehand rather than changing everything overnight.

Around four to six days before the clocks go back, try moving bedtime 10 to 15 minutes later each evening.

For example, if your child normally goes to bed at 7 p.m., you could try putting them to bed at 7:15 p.m. on the first evening, then 7:30 p.m. the next, gradually working towards 8 p.m. according to the old time.

Once the clocks go back, that 8 p.m. bedtime will become 7 p.m. again.

You can follow the same approach with naps, mealtimes and morning wake-ups whenever possible.

The most important thing is to pay attention to your child’s signs of tiredness. If they’re exhausted, there’s no need to keep them awake just to follow a schedule.

2. Keep Your Bedtime Routine Consistent

A bedtime story, a cuddle, a lullaby… These little habits are incredibly valuable for young children.

Even if bedtime shifts slightly, try to keep the same activities in the same order. A simple bedtime routine might include:

• some quiet time after dinner;
• putting on pyjamas;
• reading a story;
• enjoying one last cuddle before settling into bed.

These familiar moments help your child understand that the day is coming to an end.

At Zizzz, we believe these little rituals make a real difference. Good sleep isn’t just about what time the clock says. It’s also about creating a familiar, comfortable and reassuring environment.

And if your child asks for the same bedtime story for the tenth night in a row? Well, at least you know they’ve found their favourite!

3. Make the Most of Natural Daylight

Light plays an essential role in regulating our internal body clock.

When the clocks go back, evenings become darker earlier. This change in daylight can also influence your child’s sleep patterns.

During the day, try to make the most of natural light. A walk in the park, some playtime in the garden or simply spending time near a bright window can help reinforce the difference between day and night.

In the evening, gradually create a calmer atmosphere. Dim the lights, avoid screens and choose relaxing activities.

The idea is to create a natural transition between periods of activity and rest.

4. Create a Comfortable Sleep Environment

The autumn clock change also coincides with the arrival of cooler nights. It’s therefore a good opportunity to check that your baby’s bedroom remains comfortable for sleeping.

For infants, a room temperature of around 18–20 °C is generally recommended. An excessively warm room or too many layers of clothing can make sleep less comfortable.

Rather than adding extra blankets, choose a baby sleeping bag suited to the room temperature and your baby’s size.

At Zizzz, we use Swisswool and certified organic cotton in our 4-season baby sleeping bags.

Why wool? Because it is naturally breathable and has excellent temperature-regulating properties. It helps manage moisture and maintain a comfortable sleeping environment throughout the night.

This reflects our philosophy: choosing soft, natural and breathable materials to support little ones’ sleep throughout the year.

Of course, a sleeping bag can’t replace a good bedtime routine, but it can help create a pleasant and comfortable sleeping environment.

For more information, take a look at our guide to your baby’s ideal room temperature and what they should wear at night, as well as our article on TOG ratings for baby sleeping bags.

5. Be Patient and Follow Your Child’s Natural Rhythm

Even with all the preparation in the world, your baby might still wake up an hour earlier for a few mornings. And that’s completely normal!

Some children adapt quickly to the new schedule, while others need several days, sometimes around a week.

If your child wakes up very early, try to keep the room quiet and dimly lit until their usual wake-up time. This can help them understand that the day hasn’t started yet.

On the other hand, if they show clear signs of tiredness during the day, let them have the rest they need.

Above all, try not to turn this adjustment period into a source of stress, either for your child or for yourself.

Clock Change: Different Tips for Different Ages

Newborns and Babies Aged 0–6 Months

During the first few months, your baby’s sleep-wake rhythm is still developing. Their need for sleep and feeding takes priority over strict schedules.

There’s therefore no need to make major changes to their routine when the clocks go back. Continue following their needs while helping them distinguish between day and night: natural daylight and interaction during the day, and a calm, softly lit environment at night.

Babies Aged 6–24 Months

At this age, daily routines gradually become more regular.

You can start making small adjustments to nap times, mealtimes and bedtime a few days before the clock change. Most importantly, maintain your familiar bedtime rituals and watch for signs of tiredness so you can adapt your schedule accordingly.

Children Aged 2 and Over

Older children can also be affected by the clock change. The good news? You can now explain what’s happening!

Simply tell them that the clocks are changing and that the sun will start setting earlier.

You could even turn this period into a little autumn tradition: choosing a new bedtime story together, getting their favourite pyjamas ready or enjoying a few extra minutes of reading. If your child is afraid of the dark now that evenings are darker, a night light can also help.

The idea is to make bedtime something they look forward to, rather than something they have to do.

What If You Haven’t Prepared for the Clock Change?

Have you just realised the clocks are going back this weekend, and you’ve done absolutely nothing to prepare? Don’t worry!

Planning ahead can make the transition easier, but it isn’t essential. You can gradually adjust your child’s schedule after the clock change instead.

Simply try to maintain some consistency with wake-up times, meals and bedtime, while continuing to respect your child’s individual sleep needs.

And remember, there’s no need to change everything in a single day. Consistency and patience are far more important than following a perfect schedule.

Frequently Asked Questions About the Clock Change and Children’s Sleep

How long does it take for a baby to adjust to the clock change?

It depends on your baby’s age, sleep patterns and sensitivity to changes in routine. Many children settle back into their usual rhythm within a few days, while others may need around a week.

Should I put my baby to bed earlier or later when the clocks go back?

To prepare for the autumn clock change, it’s generally helpful to move bedtime slightly later in the days leading up to it. This helps compensate for the hour that will be gained when the clocks go back.

What should I do if my baby starts waking up at 5 a.m.?

If your baby starts waking earlier than usual, try not to begin the day immediately. Keep the room quiet and dimly lit, comfort your child if necessary and gradually work towards your usual morning routine, while respecting their sleep needs.

Can the clock change affect my baby’s naps?

Yes. Nap times can also shift because your baby’s internal body clock doesn’t adjust instantly. You can gradually change nap times without reducing the amount of rest your child needs.

The Most Important Thing: Respect Your Child’s Natural Rhythm

When the clocks go back, a few nights might feel a little unsettled, but there’s no reason for it to become a major worry.

By making small adjustments to your child’s schedule, keeping familiar bedtime routines and creating a comfortable sleeping environment, you can help them find their new rhythm naturally.

At Zizzz, we believe that peaceful nights often begin with the simplest things: a reassuring routine, a comfortable bedroom and natural materials suited to the needs of little sleepers.

So this autumn, take the opportunity to slow down, enjoy one more bedtime story and give your child the time they need to adjust.

After all, the best nights aren’t measured only in hours, but also in comfort, calm and peaceful moments together.

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At Zizzz, our mission is to improve quality of life by promoting good sleep as an essential component of overall well-being.

We offer products and resources that promote restorative and revitalizing sleep, recognizing it as one of the three pillars of a healthy lifestyle, alongside a balanced diet and regular physical activity.

By prioritizing quality sleep, we empower individuals to lead healthier and happier lives.

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We achieve this goal by using only natural materials such as wool, traceable down, and organic cotton in our products, ensuring a luxurious and eco-friendly sleep environment.

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