This post may contain affiliate links. If you buy through them, I may earn a small commission at no extra cost to you, which helps keep the site running. All opinions are my own. Written by Molly, mum of two. Last updated: October 2026.

The clocks go back at 2am on Sunday 25 October 2026. For most adults that’s a lovely extra hour in bed. For a baby or toddler who wakes at 6am every morning, it can mean a 5am wake-up that feels like 6am to them, and the sort of week where everyone is tired and cross.

The good news is that it’s temporary, and there are a few simple things that help. Here’s what I’d do, from “do nothing” to a gradual shift, plus the practical bits that make the difference.

Why it throws little ones off

Babies and toddlers run on their body clock, not the one on the wall. They don’t know the clocks have changed. If they usually wake at 6am, the clock now says 5am, and their body is telling them it’s morning. The same goes for naps and bedtime: everything feels an hour early.

Most families find that it settles within about a week, sometimes sooner, sometimes a bit longer. Every child is different.

Option 1: Do nothing and let it settle

This works better than you’d think, especially if your child is flexible about sleep. You simply go by the new clock from Sunday. If they wake at 5am on Monday, you keep the room dark, keep things calm and boring, and try to nudge them back towards their usual time over the week.

It’s the least effort, but it can mean a few early starts. It tends to work best for older babies and toddlers who are already on a fairly steady routine. If you have a newborn, you probably don’t have a routine to protect yet, so I wouldn’t stress about this at all.

Option 2: Shift gradually before the clocks change

If your child is sensitive to changes, or you really can’t face a week of 5am wake-ups, you can start moving their routine a little later in the days before. The idea is to shift bedtime, naps and meals by 10 to 15 minutes every couple of days so the change on Sunday isn’t a big jump.

Here’s an example for a child with a 7pm bedtime. Adjust to your own times:

Days	Bedtime (old clock)	What to do
Mon 19 and Tue 20 Oct	7.15pm	Move bedtime, naps and meals 15 minutes later
Wed 21 and Thu 22 Oct	7.30pm	Another 15 minutes later
Fri 23 and Sat 24 Oct	7.45pm	Another 15 minutes later
Sun 25 Oct (new clock)	7.00pm	Go by the new clock, which will feel like 8pm to them

You don’t have to follow this exactly. If your child gets grumpy with the later bedtime, slow down and go in smaller steps. Some families only shift for the last two or three days, and some prefer to split the difference by moving things by half an hour on the Sunday and then another half on Monday.

The room matters as much as the clock

Light is the main signal that tells a child’s body clock it’s time to wake up. If the room is bright at 5.30am, it’s very hard for them to go back to sleep. A dark room can make a real difference, especially at this time of year when the mornings are getting darker anyway.

• Blackout blinds keep the room dark in the morning and for naps. I’ve written a full guide to blackout blinds for baby rooms. If you’re away or need something portable, see portable blackout blinds.
• White noise can help cover early-morning noise and gives a steady cue for sleep. Have a look at my guide to white noise machines.
• A consistent routine. Keep the same bath, book and cuddle order every night so your child gets lots of familiar clues that it’s bedtime, even if the clock looks different.
• Morning light. Opening the curtains and getting outside for a bit of natural light after your child wakes helps their body clock adjust.

You can see more in my sleep reviews section.

OK-to-wake clocks for toddlers

If you have a toddler who is old enough to understand (usually from around two and a half to three, though it varies), an OK-to-wake clock can be a brilliant tool. It shows a colour or picture for sleep and a different one for morning. The idea is that your child learns to stay in bed until the light changes.

The clocks go back, so now is a good time to introduce one. Set it to the new time, make a big deal about it for a few days beforehand, and use it for a week or two so it becomes a habit. Popular options include the Gro Clock and other OK-to-wake clocks. A small night light can help too, as long as it’s dim and warm in colour.

What to expect in the first week

• Early wake-ups for the first few days are normal. Try to keep it calm, dark and boring so they learn it’s not playtime yet.
• Naps might be a bit off. Be flexible, and move them gradually.
• Your child may be more tired or more clingy. That’s normal and usually passes.
• Most children are back to their usual pattern within about a week. If it’s lasting much longer than that, or you’re worried, speak to your health visitor or GP.

FAQ

When do the clocks change in 2026?
At 2am on Sunday 25 October 2026 the clocks go back one hour to 1am.

Does the change affect naps too?
Yes. Naps usually follow the same pattern as bedtime, so shifting them gradually or adjusting by the new clock both work. Don’t worry if they’re a bit off for a few days.

What about breastfed babies?
Babies feed when they’re hungry, whatever the clock says. Follow their cues, and you can nudge feeds a little later over a few days if you want to. Don’t stress about it.

Do I need to do anything for a newborn?
Not really. Newborns don’t have a fixed routine yet, so go by what they need.

Will this affect bedtime for Christmas?
No. By December the new routine should be settled, and the main thing to watch is the usual disruption from late nights and visitors.

Every child is different, so go at the pace that suits yours. This post contains affiliate links. Thank you for supporting Mum Approved UK.