Does the Clocks Going Forward Affect Babies’ Sleep? Here’s How to Help Them Adjust

When British Summer Time (daylight saving time) rolls around and the clocks “spring forward,” many of us brace for the disruption in our routines. For adults, the change might cause a bit of grogginess or confusion, but for babies, the shift can be a lot more challenging. Their sleep schedules are delicate, and the time change can throw them off, leading to shorter naps, earlier wake-ups, and even difficulty falling asleep at night.

If you’re a parent or caregiver, you’re probably wondering how to manage this transition and minimise the disruption to your baby’s sleep. So, does the clock going forward really affect babies, and what can you do to help them adjust? Let’s dive into the science and practical tips.

Why Does the Time Change Affect Babies?

Unlike adults, babies don’t have a fully established circadian rhythm until they’re about 3-6 months old. Before then, their sleep-wake cycle is more dependent on environmental cues, like light and darkness, rather than a set internal clock. When the clocks spring forward, the light outside changes at different times, and this can cause a mismatch between your baby’s internal sleep cues and the external world.

For babies, the time shift can lead to:

• Difficulty falling asleep: If your baby’s body thinks it’s too early or too late for bed based on the new time, it might struggle to adjust. 
• Changes in naps: Their nap schedule may be disrupted, and they might be too tired or not tired enough at the usual nap time. 
• Early waking: A shift in their internal clock could mean your baby wakes up earlier than usual, which is no fun for anyone. 

How to Help Your Baby Adjust to Daylight Saving Time

Thankfully, there are several strategies to make the time change easier for your little one. Here are some tips to help them adjust to the new schedule without too much stress.

1. Gradually Shift Bedtime

Just like adults can adjust more easily to time changes by gradually altering their sleep habits, babies can also benefit from a gradual transition. Start by adjusting your baby’s bedtime by 10 to 15 minutes each day in the days leading up to the time change. This way, your baby can adjust to the new time without a sudden disruption.

For example, if your baby’s bedtime is usually 7:00 PM, aim to shift it to 7:15 PM for a few days before the time change. By doing this in advance, you’ll help ease the transition rather than throwing them into a completely new schedule all at once.

2. Adjust Exposure to Light

Light plays a huge role in regulating the circadian rhythm. To help your baby’s internal clock adjust, try to expose them to natural light during the day, especially in the morning. This can help reset their sleep-wake cycle and make the transition smoother.

In the evening, avoid bright lights, especially right before bedtime. Create a calming bedtime environment with dim lighting, so your baby knows it’s time to wind down. 

3. Stick to a Consistent Bedtime Routine

Even though the time change can be disruptive, maintaining a consistent bedtime routine is key. Babies thrive on predictability, so keeping their usual routine—bath, feed, story, cuddle—can help signal to their body that it’s time to sleep. This routine will still work, even if the clock says a different time.

4. Be Flexible with Wake Times

If your baby wakes up earlier than usual, try not to immediately get them up and start the day. Wait for a reasonable amount of time to see if they fall back asleep. If they’re wide awake, though, you might need to adjust their morning nap schedule accordingly.

5. Consider Using White Noise or a Sleep Aid

White noise or a sleep sound machine like Wooshh can be a helpful tool in keeping your baby’s sleep environment consistent despite the daylight changes. These sounds can mask external noises that might wake them up early, helping your baby stay asleep a little longer, even if the light is coming in through the windows earlier.

6. Monitor Their Sleep Environment

Make sure your baby’s room is conducive to sleep. Check that the room temperature is comfortable (ideally between 16-20°C), and keep the room dark with blackout curtains. This will help your baby stay asleep for longer periods, especially if the sunlight is creeping in earlier due to the time change.

7. Give It Time

Adjusting to British Summer Time is not an overnight fix, and that’s okay! For most babies, it will take about a week or so to adjust to the new schedule. Be patient and give your baby’s body time to adapt to the new rhythm. In the meantime, try to stay consistent with your routines to help them along the way.

In Conclusion

The time change can undoubtedly disrupt your baby’s sleep patterns, but with a little preparation and consistency, the transition can be much smoother. Gradually adjusting sleep times, managing light exposure, sticking to routines, and being patient will help your baby adjust to the “spring forward” without too much fuss.

Remember, every baby is different, so some may take a little longer to adapt than others.  With the right approach, you and your baby will be back to your usual sleep routine in no time.

Happy sleep (hopefully)!

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