Sleep Tips For The Spring Clock Change

Guest Author
20 hours ago
2 min read

We asked The Sleep Lady, Linda, for her top tips for helping settle your little ones adjust to the spring clock change

Keep it simple.... no overthinking needed.

Start early: Move bedtime 15 mins earlier each night
Adjust the day too: shift naps and mealtime to the new schedule
Get Outside: Fresh air and natural light help to reset the little body clocks
Keep rooms restful: Use blackout blinds or thick curtains
Stay consistent: Stick to your routine, and things will settle in 7 - 10 days.

The Sleep Lady, Linda, also shared her top tips for parents with little ones who wake early.

Top tip: Stop trying to work your baby’s wake windows — switch to a clock-based schedule instead.

Moving to set nap times helps regulate your baby’s internal clock and simplify your day. It might be a bumpy start, but don’t give up! Stick with the plan, and you’ll usually see your baby adapt to the new groove in about a week.

Around nine months of age, early mornings are common. A consistent routine can gently help reset their body clock.

Stop watching wake windows

Start watching the clock instead

Aim to put your baby down for naps at set times each day.
Keep your start and end of the day consistent.

Predictable timings help regulate sleep.

Nap adjustments that help

Morning nap: This should be a short rest, not a long sleep — maximum 20 minutes (wake them if needed).

Midday nap: Aim for a long sleep between 12:00–15:00 (12–3 pm), around 1.5–2.5 hours is ideal.

Late nap: If needed, maximum 20 minutes; awake by 5:30 p.m. Don’t be tempted to extend the late afternoon nap if the lunchtime nap is short — too long or too late will impact bedtime.