March 2026
As March approaches and the days begin getting longer, many parents start preparing for the clocks to move forward and the start of British Summer Time. While adults may notice the lost hour of sleep, the bigger challenge often comes from helping babies and toddlers adjust.
Young children rely heavily on routine, so even a one hour shift can temporarily affect their sleep patterns. The good news is that with a few simple adjustments, most babies adapt very quickly. Here’s what to expect and how to make the transition easier for your little one.
When Do the Clocks Change in the UK?
In the UK, the clocks change twice each year.
In spring, the clocks move forward by one hour to begin British Summer Time. In 2026 this happens on Sunday 29 March at 1:00 a.m.
Later in the year, the clocks go back on the last Sunday in October, marking the return to Greenwich Mean Time.
Different countries follow slightly different daylight saving schedules. For example, in the United States the change happens earlier in March and ends in November. The purpose of daylight saving time is the same everywhere: to make better use of the longer daylight hours during spring and summer.
How the Clock Change Can Affect Babies
Babies do not understand clock time. Their body clock, also known as the circadian rhythm, is influenced by light exposure, feeding patterns and daily routines.
When the clocks go forward, naps, meals and bedtime effectively happen one hour earlier according to your child’s body clock.
Because of this, you may notice a few temporary changes such as:
Difficulty settling at bedtime
If your baby normally goes to sleep at 7 pm, after the time change their body may feel like it is 6 pm, which means they might not feel ready to settle.
Later morning wake ups
Some babies may sleep slightly longer in the morning while their internal clock adjusts.
Nap timing feeling out of sync
Daytime naps may take a few days to settle into the new rhythm.
Most babies adjust within a few days once routines remain consistent.
Strategies to Help Your Baby Adjust
1. Gradually Shift the Routine
For babies and toddlers who do best with predictable routines, a gradual approach works well.
Start adjusting naps, meals and bedtime 10 to 15 minutes earlier each day during the week leading up to the clock change. By the time Sunday arrives, your baby’s schedule will already be aligned with the new time.
2. Allow the Body Clock to Adjust Naturally
If your routine is more flexible, you may prefer not to adjust anything in advance. Some babies will naturally adapt within a few days without any preparation.
You may notice a little disruption at first, but most children settle quickly.
3. Use the Time Change to Your Advantage
If your baby regularly wakes very early in the morning, the spring clock change can actually help.
For example, a child waking at 4:30 or 5:00 a.m. may suddenly begin waking closer to 5:30 or 6:00 a.m. once the clocks move forward.
By keeping the rest of the routine consistent, the later wake up time often sticks.
4. Try a Gentle Middle Ground
For toddlers who nap during the day, another option is adjusting bedtime by around 30 minutes on the Saturday night before the clock change. This softens the impact of the one hour shift and can make the transition easier.
Using the Clock Change to Reset Early Waking
If your child wakes very early in the morning, the spring daylight saving change can be a helpful opportunity to reset their schedule.
Below are two example scenarios.
1. Children Who Wake Early but Get Enough Sleep
Before the time change
Bedtime: 7:00 PM
Wake time: 5:00 AM (10 hours of night sleep)
Nap: 11:30 AM – 1:30 PM
After the clock change (Sunday)
Bedtime: 8:00 PM (this is the same as 7:00 PM before the change)
Wake time: 6:00 AM
Nap: 12:30 PM – 2:30 PM
During the following week
Keep bedtime and nap time one hour later and maintain a dark room in the morning until around 6:00 AM. In many cases this new schedule becomes the new habit.
2. Children Who Wake Early and Need More Sleep
Before the time change
Bedtime: 7:00 PM
Wake time: 5:00 AM (around 10 hours of night sleep)
Nap: 11:30 AM – 1:30 PM
After the clock change
Bedtime: 8:00 PM
Wake time: 6:00 AM
Nap: 12:30 PM – 2:30 PM
This adjustment allows the wake up time to move later while keeping the natural rhythm of your child’s body clock.
Extra Tips for a Smooth Transition
Use blackout curtains
Longer evenings mean more daylight at bedtime. A dark sleep environment can make settling easier.
Keep a consistent bedtime routine
A predictable sequence such as bath, story and feed helps signal sleep time regardless of the clock.
Encourage natural light during the day
Daylight exposure helps regulate the body clock. Morning light supports healthy wake times, while calm, dim evenings help prepare the body for sleep.
How Long Does It Take Babies to Adjust?
Most babies adjust to the new time within three to five days once routines remain consistent.
Some children adapt immediately, while others may take a little longer. Exposure to daylight, consistent meal times and predictable bedtime routines all help the body clock adjust more quickly.
Final Thoughts
The spring clock change does not need to be stressful. With small adjustments and a consistent routine, most babies settle into the new schedule very quickly.
Every child is different, so give your little one a few days to adjust.
For many parents, this is actually the easier of the two clock changes. It can even help shift early morning wake ups to a more manageable time.
Need Extra Support?
Every baby responds differently to changes in routine. If sleep has become challenging or your child is waking very early, personalised guidance can make a big difference.
I work with families to create gentle, evidence based sleep plans that support healthy and sustainable sleep.
You can explore my sleep support packages or book a free chat here:
https://calendly.com/gentlesleepnanny/15min
A good night’s sleep may be closer than you think.
