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The October clock change – when we "fall back" an hour – is the one that can cause anxiety in parents, especially if you already have an early riser.
Without adjustment, your little one will suddenly wake an hour earlier than before. But don’t worry children adapt to time changes remarkably quickly, usually within just a few days. With a bit of planning, you can navigate this transition without losing sleep.
Before tackling the clock change, it's worth understanding that if your little one is up, happy and making it through the day (or to their nap time if still napping) then their ‘early morning wake-ups’ aren't actually a problem for your little one– they're simply a sign they are getting enough sleep!
Often parents are aiming for too much night time sleep- a common issue if following generic routines or apps as they are often set on high sleep needs babies. Here is the reality:
Under 6 months, babies typically need 9-10 hours overnight sleep; from 6-12 months, around 10 hours is average. Once over 18 months then 11-12 hours sleep in 24 hours is average- but remember to subtract that nap time from their total 24-hour sleep needs.
It is only once babies drop all naps that they (sometimes) go up to 12 hours overnight sleep.
If you want more insights, read our article about supporting healthy sleep habits.
The key to later mornings? Adjusting the entire day forward– naps included – not just bedtime.
If however, your little one is waking and still seems tired or would go back off with a cuddle, feed or rock this almost certainly means that they need more sleep. If they are unable to re settle themselves, they might need help learning this skill. See link to my free introduction below or book a discovery call with me.
If you already have an early riser, this clock change requires a little planning. Start a day or two before the clocks change at the end of October.
Gradually push everything later:
Within a few days, you'll have successfully shifted your child's routine an hour later. The crucial part? You won't see later mornings until you've been absolutely consistent with the later naps and bedtimes for several days running.
This approach proves something important: later bedtimes genuinely do create later wake-ups. Children who previously slept 7pm-5am will naturally adjust to 7pm-5am on the new time after the clock change – that's a full hour shift!
This doesn't only work during clock changes; you can use this method all year round to address early mornings. Many babies wake too early simply because bedtime is too early.
If you want 8-6 overnight sleep then adjust by another hour, managing the later bed will soon mean baby will waking alter too. Don’t forget naps- all naps must be an hour later also.
More tips on supporting sleep.
The spring clock change (March) is actually much easier. When we "spring forward," children naturally wake later, making it the perfect opportunity if you've been wanting later mornings anyway. You can simply let them adjust naturally to the new time, or if you're happy with your existing routine, a quick 2-3 day adjustment gets everything back on track.
Autumn requires more active management because you're working against the natural shift towards earlier wake-ups.
Whether it's October's clock change or adjusting your child's schedule at any time of year: shift the entire day, not just bedtime. Consistency is absolutely key, and most children adapt within 3-4 days. Remember, they're often far more flexible than we give them credit for!
If you have any issues with this move, or little one is unable to regulate their own sleep needs as they are still relying on you to get them to sleep please do take a look at my free introduction that explains my approach or visit my website for support options.
Hannah Love is sleep and parenting expert and number 1 best-selling author. Since qualifying as a Paediatric Nurse, maternity nurse and Nutritional therapist 25 years ago she has been showing families that parenting doesn’t need to be exhausting. More importantly, juggling work, life and a baby can be a pleasure. You can be a gentle parent, have a baby who sleeps well and who fits into your lifestyle - whatever that means to you. Through her C.A.L.M approach (Consistent, Achievable, Loving, Manageable) she helps parents in all areas of parenting, including her favourite subject - sleep.
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