How can I get my baby to sleep with the clock change?

How can I get my baby to sleep with the clock change? A big question that many parents have! Here, baby sleep expert Helen gives advice on the upcoming clock change.

Clocks changing – Is it the GOOD way or the BAD way??

Mark Sunday March 27^th 2022 in your diary! The clocks change if you are based in the UK (check your country’s date if you are outside of the UK).

As its spring (in the Northern Hemisphere), I think it is one of the most wonderful times of the year. It signals a real change in the environment, an increase in energy and general gratefulness that winter is behind us and the nature’s growth, warmth and longer evenings are ahead of us.

Once you have put this date in your diary – the next question that springs to mind (pun intended!) is ‘which way does it change again?’. Is it the good way or the bad way? I always have to remind myself of the ‘spring forward, fall back’ saying. So, it is unfortunately the ‘bad’ way this time. One hour less in bed. The old 7am will be the new 8am. We will all be getting up an hour earlier.

So, how can I get my baby to sleep with the clock change?!

You may be wondering how to manage this with your baby’s sleep if you are in a routine. There are 2 main ways you can do this, either gradually working up to it, or do it in one hit. Please note that doing it in one hit generally works best in Spring, it doesn’t work so well in Autumn.

Gradual change

If you want to do it gradually, start on the Monday before the change happens. Start to shift your baby’s normal waking time by 15 minutes earlier. For example, if your baby usually wakes around 7am, wake them at 6.45am instead. You may need to set your alarm (remember one of those?!).  Use 6.45am as your wake-up time for Monday morning and Tuesday morning. Don’t forget to shift all the rest of your days timings by 15 minutes earlier too.

Then, on Wednesday, move it a further 15 minutes, so you are waking your baby at 6.30am instead. Repeat the 6.30am waking for Thursday too.

Then on Friday, move it a further 15 minutes, so you are waking your baby at 6.15am. Repeat for Saturday.

So by Sunday, you are still moving your baby’s usual wake up time (and the rest of their day) forward by another 15 minutes, but on Sunday morning it will be the new 7am.

Here is a chart for you to complete:

Don’t forget to adjust the rest of the day accordingly – so meal times will need to be 15 minutes earlier, wind down times etc.

To help at the other end of the day, plan for as much activity and fresh air as you can to help them to shift their body clock to an earlier bed time. (Earlier bedtime – bonus!).

All in One Approach

You can also make the change all in one go. Set your alarm for the new 7am on Sunday 27^th March, and start your day. Your baby may be cranky and it may disrupt some naps for a few days until it settles down, so expect this and be flexible.

Check darkness levels

Now that the mornings and evenings will be starting to get lighter, now is a great time to look at the light in your baby’s room and make sure you have black out blinds, foil or cardboard across the window for sleep times.

Managing Disruption

If your baby is disrupted during the clocks changing process, please remember that it will only be temporary. Being really consistent with everything else around how you manage sleep at home, as well as usual meals and activity will help to adjust their body clocks.

You’ve got this!

Helen is the founder of My Baby Sleeps, and is the resident Baby Sleep expert for The Bump to Baby Chapter. She is a mum of 2 and is passionate about sharing sleep information to empower parents to make their own choices for sleep. Have you been considering seeking baby sleep advice? Here, Helen has written a blog post on three questions you should ask yourself beforehand.  Helen supports TBTBC and features in the Baby Chapter online course. For more information and help, join Helen’s private FREE baby sleep group where she provides free sleep challenge support to parents www.facebook.com/groups/mybabysleepsfreemembers