Don’t Wake Me Up (Before 6)! Parent-Proofing the Clock Change

Mums Tips

Parenting Skills

Published on Wednesday, 22 October 2025 11:10

Last Updated on 22 October 2025

Monica Costa

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Ah, that magical time of year again – the clocks go back this Sunday (26th October), and while most people dream of an extra hour in bed, parents everywhere know the truth: it usually means the exact opposite. Forget lazy lie-ins – during clock change many mums will be up at 5am, bleary-eyed and clutching a coffee, as little ones cheerfully announce, “Morning, Mummy!”. The end of daylight saving might seem like a small change, but even a one-hour shift can send babies’ and toddlers’ internal clocks into chaos. Their bodies still think it’s time to wake, eat, or play long before you’re ready to. The good news? With a few clever tricks, you can help your mini early bird ease gently into the new routine – and save yourself from zombie status come Monday morning.

1. Start Shifting Bedtime Early

Begin the bedtime countdown a few days ahead of the clock change. Move bedtime by 10–15 minutes later each night, so by Sunday your child’s body clock has already adjusted. The same goes for mealtimes – serve dinner a little later to signal that bedtime is still a while off.

“Children thrive on routine,” explains one London mum, Sarah, whose three-year-old “still thinks sunrise means breakfast”. “A gradual shift makes the change feel natural – rather than suddenly asking them to stay awake when their body says it’s bedtime.”

2. Block Out Morning Light

With the sun rising earlier after the clock change, blackout blinds are your new best friend. They help create a dark, cosy environment that tells little bodies it’s still sleepy time.

Light is one of the strongest signals for our internal clock. By keeping rooms dim in the morning and bright during the day, you can help children understand when it’s time to rest and when it’s time to play.

3. Ditch the Screens Before Bed

We know, easier said than done. But try to switch off screens at least an hour before bedtime. The blue light from tablets and TVs can delay the release of melatonin – the sleepy hormone – making it harder for children to settle.

Swap Peppa Pig for a storybook or some gentle music. White noise, lullabies or a calming bedtime playlist can work wonders for winding down.

4. Stick to the Routine (Even on Weekends)

Consistency is key – even when the clocks conspire against you. Keep wake-up and bedtime consistent, and resist the urge to let naps or meals drift too far from normal. Familiarity gives children a sense of security, which helps them adapt more quickly.

Once you’ve shifted bedtime slightly, hold steady. Babies and toddlers are like little timekeepers – they thrive when life ticks along predictably.

5. Create a Sleep Sanctuary

Keep your child’s sleep space dark, quiet and calm. Cooler temperatures, cosy bedding and familiar sleep cues (like a favourite cuddly toy or blanket) help reassure them when the clock feels ‘off’. Some parents find a nightlight with a dim red or amber glow helps signal “it’s still nighttime” without waking them fully.

Bonus Tip: Don’t Panic

Yes, there may be a few early wake-ups, and yes, you may be clutching your third coffee by 9am – but it’s temporary. Most children adjust within three to five days, and life soon returns to normal (or as normal as parenting ever gets).

So, as the clocks go back and Britain gets that little bit darker, take heart: a bit of planning and patience will help everyone sleep soundly again soon. And if all else fails, remember – at least your 5am starts come with extra cuddles and possibly pancakes.