Clocks going back: Helping babies & toddlers adjust
UK clocks go back on Sunday 26 October 2025 at 2:00am (BST → GMT). That’s one hour earlier by the new clock.
That annual “fall back” can feel like a free hour for adults, but for babies and toddlers it’s more like mini jet lag. Their internal clocks don’t follow DST - so naps, bedtime and wake-ups can wobble for a few days. This guide shares simple, proven ways to smooth the switch for 0–12 months and 1–3 years, plus real-world tips from trusted baby sleep practitioners.
Three ways to handle the time change
1) Gradual shift (pre-tweak)
From mid-week, move naps, meals and bedtime 10–15 minutes later each day so you’re one hour “ahead” by Saturday night.
- Gentle on sensitive sleepers
- More planning, but fewer overtired tears
2) Split the difference
On Saturday, put your little one to bed 30 minutes later than usual, then resume normal bedtime (now in the new time) on Sunday.
- Balanced approach - less dramatic than a full hour
- Great for adaptable toddlers
3) Cold turkey (immediate switch)
Keep your child up one hour later on Saturday (e.g. 8pm instead of 7pm). When clocks go back overnight, you’re aligned with the new time.
- Simple and fast
- May be tough for very tired babies on that one night
"Split the Difference - put your little one to bed half an hour later than usual. It may mean he wakes a little early but that will soon iron itself out."
Liz - The Sleep Nanny
"Do absolutely nothing... It’s only one hour and most Smalls adjust by themselves within a day or two."
Kerry - CareItOut.com
Sample plans by age
Babies (0–12 months)
- Wed: move naps, feeds and bedtime +10 mins
- Thu: +10 mins again
- Fri: +10 mins
- Sat: +10 mins
- Sun: resume normal schedule in new time
If your baby tolerates change well, a 30-min split or full switch is fine - just watch for overtiredness cues.
Toddlers & preschoolers (1–3 years)
- Split the difference: Saturday bedtime +30 mins
- Cold turkey: Saturday bedtime +60 mins (for easy adapters)
- Sensitive sleeper: gradual 2–3 day shift
Seven simple tips that really help
- Morning light: open curtains or get outside early to reset the body clock.
- Dim evenings: avoid bright screens and lights an hour before bed.
- Keep routines steady: same bedtime cues even when times change.
- Adjust mealtimes: shift snacks and meals with bedtime.
- Fresh air: daily outdoor time helps regulate circadian rhythm.
- Dark, calm sleep space: ensure a comfortable, distraction-free room.
- Patience: most children settle within 3–5 days.
On-the-go naps made easier
Out and about during the transition? SnoozeShade creates a calm, dark environment that helps babies nap anywhere - perfect when daylight hours shift.
Shop SnoozeShade for naps
