Clock change – how to adapt

You’ve got yourself into a routine and then BAM it’s time for the clocks to go forward, what do you do and how can you ensure you baby gets the memo too? We’ve spoken to sleep expert Alison Scott-Wright on making the transition as easy as possible.

If your baby is sleeping through the night… (A full 12 hour stretch)

When a baby is properly sleeping through the night it’s much easier to alter his body clock whether it be to accommodate the hour change or due to time zone travel, by extending or shortening either his 12 hour day or his 12 hour night. His system is naturally programmed to understand that night time is for sleeping and daytime is for feeding and it therefore makes it a much easier process to adapt to time change.

Clocks going forward:

  • Stick to your normal routine until the clocks change
  • Set your alarm for 7am and wake your baby (this will mean they are losing an hours sleep)
  • Keep to the new time for the rest of the day (baby may be more tired, but in a couple of days he/she will have adjusted)

Clocks going back:

  • Stick to your normal routine until the clocks change
  • Leave your baby in bed until as close to 7am as possible (this will really be 8am to them)
  • Follow the new routine for the next couple of days and their body clock will adjust

If your baby isn’t sleeping through the night…(and is older than 3 months)

Alison advises to stick to the same principles as above but follow her reassurance sleep training, more info can be found here

If your baby isn’t sleeping through the night… (and is younger than 3 months)

For babies still having night time feeds and are under 3 months it’s quite easy to adapt to the change and just ‘soak up’ the extra hour within the first day by switching to the new timing and resetting your daily schedule accordingly.

For more information on Alison’s sleep plan visit

Happy Sleeping!


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