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The clocks are going back, but your child’s sleep routine doesn’t have to suffer

The clocks are going back, but your child’s sleep routine doesn’t have to suffer

More than half of parents expect the clock change to disrupt their child’s sleep. A sleep specialist shares five ways to help little ones adjust.

Cute young girl sitting in bed, hugging her plush toy.

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MadeForMums

Published: October 21, 2026 at 11:42 AM

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Whilst the clocks going back brings the promise of an extra hour in bed, many parents know the reality can be rather different. For little ones, even a small change to the day can mean earlier wake-ups, bedtime battles and disrupted family routines.

New research from Ocado reveals that 57% of parents expect the clock change to disrupt their child's sleep, with earlier mornings and difficulty settling at their usual bedtime among the biggest concerns.

With the clocks going back on 25 October, sleep specialist Dr Allie Hare has shared five practical tips to help families navigate the change, from gently adjusting bedtimes to making the most of natural daylight.

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Why the clocks changing can affect your child's sleep

Although gaining an extra hour might sound like good news, changes in daylight and the timing of everyday routines can affect our body clocks. Young children can be particularly sensitive to changes in their usual sleep patterns, leaving parents facing unexpected early starts just as the mornings get darker.

Dr Allie Hare explains: "Whilst an extra hour in bed may seem like a blessing, the change in daylight hours can really throw our bodies out of kilter. Shorter days with more hours of darkness can trick our bodies into feeling more tired than usual, and coupled with busy routines, and constant stimulation in the run-up to the festive period, this can all mean it’s difficult to switch off, making this an ideal time to focus on small, consistent habits that support better sleep."

The good news is that a few small adjustments may help make the transition easier for the whole family.

Whilst an extra hour in bed may seem like a blessing, the change in daylight hours can really throw our bodies out of kilter.

Dr Allie Hare, sleep specialist

5 expert tips to help your child sleep when the clocks go back

1. Adjust bedtime gradually before the clock change

Rather than making a sudden change to your child's routine, try moving bedtime earlier in small increments in the days leading up to the clocks going back.

Dr Hare recommends shifting bedtime by 10 to 15 minutes at a time to help little ones adapt and potentially minimise early wake-ups.

She explains: "With the clocks going back, gradually adjusting your bedtime in the days beforehand and getting natural daylight in the morning can help your body adapt to the change. Daylight is our most powerful circadian signal and can help support the body's natural sleep-wake cycle, particularly as we adjust to clock changes."

2. Make the most of natural daylight

Getting outside during daylight hours can help support your child's body clock as they adjust to the new time. A morning walk, a trip to the park or some outdoor play can all be simple ways to build more natural light into your day.

If your child starts waking earlier than usual after the clocks change, try to keep their usual meal times, naps and bedtime as consistent as possible. According to Dr Hare, most children will gradually settle into the new routine within a few days.

3. Keep their bedroom calm and comfortable

A restful bedroom environment can make it easier for children to settle at bedtime. Dr Hare recommends reducing artificial light and noise, keeping the room cool and comfortable, and avoiding screens, music and television in the bedroom.

Keeping the bedtime environment as calm and predictable as possible can also help little ones wind down after a busy day.

4. Support sleep with a balanced diet

While no single food can guarantee a better night's sleep, Dr Hare says a balanced diet can support overall wellbeing and may play a role in sleep quality.

She highlights foods rich in healthy fats, including olive oil and fish, alongside fibre-rich options such as wholegrains, vegetables, nuts and seeds. She also points to probiotics, including lactobacillus and bifidobacteria, as potentially beneficial for healthy sleep.

For families, the focus is on building balanced eating habits over time rather than relying on any one food or supplement as a quick fix.

5. Stick to familiar routines

When sleep becomes unsettled, it can be tempting to change several things at once. However, keeping familiar routines in place may help children adjust more comfortably.

Try to maintain consistent timings for meals, naps and bedtime, even if your little one wakes earlier than usual. Pairing this consistency with natural daylight and a calm bedroom environment can help support their transition to the new time.

Brits are investing more in better sleep

The research suggests that sleep is a growing priority beyond the nursery, too. Ocado found that 86% of Brits believe good-quality sleep is just as important as diet and exercise, while 63% say it is one of the hardest wellness habits to improve.

The supermarket also reported a 92% year-on-year increase in sales of supplements with "sleep" or "night" in their product names. Sales of Vitl Sweet Sleep Capsules rose by 126%, while sales of Kiddylicious Blueberry Banana & Oat Bedtime Blend Baby Pouches increased by 180%.

However, when it comes to helping children adjust to the clock change, Dr Hare's advice focuses on everyday habits, including gradual bedtime adjustments, natural daylight and consistent routines.

For parents bracing themselves for a few early mornings, the key message is to plan ahead where possible and give little ones time to adapt. The change may take a few days to settle, but small, consistent steps can help make the transition feel more manageable.

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