Autumn sleep tips: Helping your child adjust to the clocks going back and colder nights

The autumn season is well and truly here.  Darker evenings, chillier mornings, and yes, the clocks are about to go back. While that extra hour might sound dreamy in theory, for many families, it can throw sleep routines into a bit of a wobble.

Children don’t understand time changes the way we do. Their body clocks are tuned to light, routine, and comfort, not the numbers on the oven clock. So when the clocks fall back, it’s not uncommon to see earlier wake-ups, bedtime resistance, and general sleep disruption.

But there are easy, gentle ways to help your little one adjust.

What happens when the clocks go back?

When the clocks go back, your child’s usual 6am wake-up might suddenly become 5am. And if bedtime was already a bit of a battle, it might feel even harder when their body says it’s still playtime.

Some children adjust quickly. Others need a bit more support. Either way, it’s totally normal.

How your child might respond by age:

• Babies may not notice the shift immediately, but their feeding and nap schedules can be affected. You might see shorter naps or fussier evenings.

• Toddlers often struggle more, especially if they’re already waking early or are sensitive to changes in routine.

• Preschoolers might resist bedtime if it feels “too early” or if it’s still light outside. They may also wake earlier and feel out of sorts for a few days.

Gentle ways to adjust bedtime before the clock change

If your child tends to struggle with changes in routine, adjusting bedtime in advance can help ease the transition.  Here are a few options for managing the change:

• Do nothing
  If your child adapts well to changes, you might not need to do anything at all. They’ll naturally settle into the new routine within a few days.

• Split the difference
  On the Saturday night before the clocks change, move bedtime 30 minutes later. Then on Sunday, bedtime will be at the new normal time.

• Gradual shift
  If your child finds transitions tricky, start shifting bedtime by 15 minutes later each night from Wednesday. By Sunday, they’ll be ready for the new schedule without a big jump.

Other tips to help your child adjust to the clock change

• Use light to your advantage
  Light is a powerful signal for the body clock. In the morning, open the curtains wide or head outside for a few minutes. In the evening, keep things dim and calm to help melatonin (the sleepy hormone) do its job.

• Stick to your usual routine
  Children find comfort in consistency. Keep your bedtime routine the same (bath, feed, story, cuddles), even if the timing feels a little off.

• Be consistent
  Keep the room calm and dark until your chosen wake up time, so your child knows what is expected of them.

• Be patient
  It can take up to a week for sleep to settle again. Offer extra reassurance and know that this phase will pass.

Colder weather and sleep: What to watch for

As the temperature drops, your little ones sleep environment may need some seasonal tweaking. Cold toes, noisy radiators and dreary days can all affect sleep.

Here’s a few things to check to make your child’s sleep space autumn-ready:

• Check the room temperature
  Aim for 16 -20°C. Not too hot, not too cold and use an accurate room thermometer to help you keep track.

• Layer up
  The temperature dropping in the early hours can make it difficult to dress your baby or child for bed. Use breathable layers rather than heavy blankets, avoid using any hats or hoods when indoors and make sure your baby isn’t getting too hot. Feel the back of their neck or chest to check their temperature, as their hands and feet will often feel cold. Make sure any blankets are tucked in securely, to avoid covering your baby’s head. Sleep sacks are a great option for babies and toddlers.

• Keep it dark
  Longer nights mean more opportunity for sleep, but only if the room stays dark. Blackout blinds or curtains can help, especially if streetlights or early sunrises sneak in.

• Use white noise
  If you have a light sleeper, playing white noise can help muffle sounds such as the heating coming on.

Don’t forget about you!

This time of year can feel heavy, emotionally and physically. The darker days, illnesses, routine disruptions, and general tiredness can creep in. If you’re running on caffeine and broken sleep (you’re not alone), this seasonal shift can feel like one more thing to juggle.

So here’s your reminder:

✨ Go to bed earlier if you can
✨ Ask for help when you need it
✨ Let go of perfect routines and lean into “good enough”
✨ Find small moments of rest, whether it’s a quiet cup of tea, a walk in the fresh air, or a few deep breaths before bedtime

You’re doing an amazing job.