The spring forward clock change can throw your child’s sleep routine off kilter. Child sleep expert Leanne Wilkinson describes ways for parents to manage sleep schedules and help your child adjust to the spring clock change.
The transition that comes with clock changes—whether due to daylight saving time or travelling across time zones—can be challenging for parents managing their children’s sleep routines. In many regions, daylight saving time begins in the spring when clocks move forward by one hour.
What does it mean for kids when the spring clock moves forward?
A child who usually wakes up at 7 a.m. will suddenly be waking up at 8 a.m. according to the new clock time. It can potentially make mornings feel rushed and bedtime routines more difficult. This sudden shift can disrupt sleep patterns, leading to overtired and cranky children. With a proactive approach, you can help your child transition smoothly to the new sleep schedule.
How to help children, toddlers, babies and newborns adjust to the spring clock change
Older Children (No Longer Napping)
For children who no longer nap, a gradual shift in bedtime is key. Instead of an abrupt change, try moving their bedtime 30 minutes later on the first night of the time change. For example, if they usually go to bed at 7 p.m., start with 7:30 p.m. and continue adjusting gradually until they settle into the new schedule. Since daylight saving time causes the clock to shift forward in the spring, children may feel tired earlier than usual.
Toddlers (Ages 1 and Up)
Toddlers thrive on consistency, making small, incremental changes the best approach. On the first day of the clock change, shift their nap by 30 minutes and expect a little crankiness. Similarly, adjust bedtime by 30 minutes for three nights in a row. By the fourth night, they should be ready to resume their usual bedtime. For instance, if your toddler normally naps at 12:30 p.m. (old time), shift it to 1:00 p.m. (new time) on the first day and continue adjusting gradually.
Babies Over 4 Months
For babies over four months, a slow and steady adjustment works best. Instead of shifting bedtime by 30 minutes at once, adjust in 15-minute increments each night. This gentle transition helps them ease into the new schedule without significant disruptions.
Newborns
Newborns have less structured sleep patterns, making them surprisingly adaptable. Treat the clock change like a trip to a new time zone—adjust their routine to align with the new time from the start.
Sleep tips for children of all ages when the clocks go forward
Regardless of your child’s age, these strategies can help make the transition smoother:
- Keep the Room Dark – Use blackout curtains or blinds to prevent early morning sunlight from disrupting sleep.
- Stick to a Routine – Consistency in meal times, playtimes, and daily activities can help regulate their internal clock.
- Create a Relaxing Bedtime Routine – Wind down with quiet activities, a warm bath, and a bedtime story.
- Be Patient – It typically takes about a week for children to fully adjust to a new sleep schedule.
Helping your child adapt to these sleep changes may take time, but with a structured approach and some patience, they’ll soon settle into the new rhythm. If you need further guidance on improving your child’s sleep, contact Leanne at Little Dreams Birmingham for a free 15-minute call. Visit Booking – Birmingham Little Dreams Consulting to book your call – we’d love to help your family sleep more.
Further support for parents
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Leanne Wilkinson is an Accredited Baby and Child Sleep Consultant.
As a devoted mum to a toddler, a supportive stepmum to a teenager, and an experienced primary school teacher for over 20 years, Leanne has spent her career understanding children of all ages and the families who support them.
Throughout her teaching career, Leanne saw firsthand how a lack of sleep affected children’s learning, behaviour, and relationships. This sparked her deep interest in the science of sleep. Then, in 2020, after welcoming her son, sleep became an even bigger focus. Like many new parents, she found herself navigating endless questions—Is he getting enough daytime sleep? What are the right awake windows? How do I help him sleep independently? These experiences reinforced her passion for understanding and improving children’s sleep. After a successful teaching career, Leanne joined the Little Dreams franchise team to support families across Birmingham in building better sleep routines. Her background in child development gives her a unique perspective on sleep challenges at every stage, from newborns to older children.
Leanne is known for her calm, caring, and approachable nature. She strives to make parents feel supported and at ease while helping them achieve the restful nights they deserve.
For more information about Leanne Wilkinson, visit her website Little Dreams Consulting Birmingham, or follow her on Instagram or Facebook.