The clocks go back on 25 October: how to shift your baby's sleep

Quick answer: Move your baby's bedtime 10 to 15 minutes later every few nights in the week before Sunday 25 October, or switch straight to the new clock that morning.

What parents need to know

At 2am on Sunday 25 October the clocks go back to 1am, and the UK returns to Greenwich Mean Time, according to gov.uk. Your baby's body won't know that. If they usually wake at 6am, they're likely to wake at 5am by the new clock, and a 7pm bedtime will feel like 8pm to them.

The NCT explains that a baby's body clock isn't fully established until 12 months old or later. Younger babies sleep most easily when they're tired and relaxed, so daylight, activity and a steady routine all help.

Method one: shift gradually in the week before

The Sleep Charity suggests moving bedtime 10 to 15 minutes later every few nights in the week before the change, so your child's internal clock adapts slowly. If you'd rather make a small move every day, the example below is our own worked schedule using daily 15-minute steps starting on Wednesday 21 October. With daily 10-minute steps, start on Monday 19 October.

This example is for a baby who usually goes to bed at 7pm. The Sleep Charity's advice covers bedtime only. Moving naps and the morning wake-up by roughly the same amount is our own suggestion, not part of that advice, and it keeps the rest of the day in step with the new bedtime. Treat nap times as a rough guide, because the NCT notes that babies' sleep patterns change often in the first year.

1. Choose 10 or 15 minutes, depending on how many days you have before Sunday.
2. Push bedtime later by that amount each day, and let naps drift later by roughly the same amount if you choose.
3. Keep the bedtime routine the same, in the same order, whatever the clock says.
4. On Sunday, go to bed at the usual time by the new clock.

Method two: switch on the day

If a gradual shift doesn't fit your week, move everything to the new clock on Sunday morning. Expect an early start on the first day or two, as your baby will probably wake at their old time. From then on, keep bedtime at its usual clock time and aim for naps around their usual times.

The Sleep Charity advises sticking to your usual bedtime routine even though the clock has changed, and getting up at the same time each day. A late afternoon nap can make bedtime harder, the NCT notes, so if your baby is flagging before the new bedtime, keep that nap short and not too close to bed.

How long it takes to settle

In its advice on the spring clock change, The Sleep Charity says most people adjust within a few days, though some people, particularly children, can take several days to fully adjust. It also notes that children with good sleep routines tend to cope better because they know what to expect at the end of the day.

You can support the new timing by putting your baby to bed and waking them at the same times each day, getting outside in daylight and dimming the lights before bed. These all help the body clock develop, according to the NCT.

The NHS suggests keeping days and nights different. Open the curtains and play during the day. At night, keep lights low, talk quietly and settle your baby once they've been fed and changed.

Lighter mornings and blackout blinds

After the change, mornings are lighter for a while. The Sleep Charity suggests blackout blinds or dense curtains to keep early light out of the bedroom.

Keep daytime naps lighter

Full darkness is most useful at night and in the early morning. For daytime naps, the NCT says not making the room too dark or too silent keeps day sleep lighter, which builds sleepiness for the night. For at least the first 6 months, the NHS advises that your baby sleeps in the same room as you for naps and at night.

Choose and fit blinds safely

Looped blind cords and chains can strangle young children. RoSPA advises never fitting a blind with a looped cord or chain in a child's bedroom, and suggests a cordless model if you're buying new.

• Position the cot away from the window and any blind.
• Check cords and chains in every room your baby spends time in.
• Fit a tidy, tensioner or cleat to existing corded blinds. Place cleats at least 1.5 metres from the floor and wind the cord round in a figure of eight after every use, as the Office for Product Safety and Standards advises.
• Don't cut cords or chains, as this doesn't remove the risk.
• If you can, replace blinds made before 2014, which may not have safety devices.

Frequently asked questions

Does the same approach work for a toddler?

Yes. The Sleep Charity also suggests encouraging a child who wakes at their old time to stay in bed a little longer, around half an hour, and switching off screens at least an hour before bed. The Sleep Charity

Who can I talk to if my baby's sleep hasn't settled?

The NHS suggests speaking to your health visitor if your baby is having problems sleeping or you'd like help with a routine. The Sleep Charity also runs a helpline on 03303 530 541. NHS, The Sleep Charity