How to Avoid Early Wake-Ups When the Clocks Go Back

Holly White
Mar 26
4 min read

Daylight savings is ending, and while that extra hour of sleep sounds great in theory, for parents of little ones, it often means one thing - earlier wake-ups.

If your baby or toddler is already waking up early, the time change can make things even worse. But don’t worry! With a little planning and consistency, you can help your child adjust while keeping those early risings in check.

In this blog we will look at four ways to make the change AND five ways to avoid early rising!

Part 1: Four Ways to make the change

Let's explore the different ways that you can make this adjustment and find he vest option for you.

Please note that all options can be done prior to or after daylight savings and that I have used a 7:00 am wake-up as an example (adjust to suit you).

1. The One Week Adjustment

Move wake-up time, naps, feeds, and bedtime 15 minutes later every second day until your little one is on the new schedule.

Best for: Babies and toddlers who adjust well to small, gradual changes and families who prefer a structured transition.

	Wake-up Time	Naps & Feeds	Bedtime
Monday & Tuesday	7:15 am	All 15 minutes later	7:15 pm
Wednesday & Thursday	7:30 am	All 30 minutes later	7:30 pm
Friday & Saturday	7:45 am	All 45 minutes later	7:45 pm
Sunday	8:00 am (the new 7am)	All 60 minutes later	8:00 pm (the new 7pm)

2. The Two Week Adjustment

A slower version of the one-week method - spread the one-week adjustment over two weeks instead. Spend 4-5 days at each of the new times before moving on to the next.

Best for: Babies and toddlers who are very sensitive to routine changes and need extra time to adapt.

3. Split the Difference

Push wake-up time, naps, feeds, and bedtime 30 minutes later on Monday and again on Friday OR if you have little time to make the change, just do it over the weekend.

Best for: Families with busy schedules who need a simple, quick approach but still want a smoother transition. This can also be a great option if you are making the adjustment after the clocks have changed.

	Wake-up Time	Naps & Feeds	Bedtime
Monday - Thursday	7:30 am	All 30 minutes later	7:30 pm
Friday - Saturday	8:00 am	All 60 minutes later	8:00 pm
Sunday	8:00 am (the new 7:00 am)	Continue as normal	8:00 pm (the new 7:00 pm)

4. Wing It!

Don’t feel like making the adjustment? OR are you unable to due to work, daycare, etc, commitments? Don’t stress, just go with the flow! However, do expect some period of unsettledness.

Note: If you’re already struggling with your little one’s sleep - I don’t suggest doing this unless you have to.

Part 2: How to Help Prevent Early Rising

When the clocks go back, what was 6:00 AM yesterday is now 5:00 AM—which means your little one may start waking even earlier than usual. This happens because their body clock hasn’t yet adjusted to the new time.

But the good news? You can help their internal clock shift smoothly to the new schedule!

1. Keep the Room Dark

With the time change, the mornings will suddenly be much lighter - which can lead to early wake-ups.

What to do: Use blackout blinds to keep the room pitch black in the early hours. Even the smallest amount of morning light can tell your little one it’s time to wake up!

2. Don't Reinforce the Early Wake

If your little one wakes early after the clock change, treat it like a night waking:

Keep the room dark.
Keep interactions minimal.
Use a consistent response (e.g., resettling in the cot, waiting until the set wake-up time to start the day).

For toddlers, an okay-to-wake clock can be a great tool to show them when it’s time to get up.

3. Adjust Exposure to Light

Light plays a big role in setting your child’s body clock! You want a clear difference between sleep time and wake-up time.

In the morning, keep the room dark if they wake too early.
Once it is wake-up time open the curtains and try to let us much natural light in as possible (or take them outside).
In the afternoon, spend time outside—natural daylight helps shift their circadian rhythm and promotes a later wake-up time.

4. What if They Don't Wake Later?

Moving the wake-up time can be HARD! If bubs doesn't wake at that later time, it is really important to still push the rest of the day out. Any amount of time will help, but just try to push bedtime later.

5. Be Patient & Stay Consistent

Most babies and toddlers take a few days to adjust to the new time. The key is to stay consistent with their routine and avoid reinforcing early wake-ups.

If you stick to these simple strategies, your little one will be back on track in no time - without those painful 5:00 AM wake-ups!

Final Thoughts

Early rising can be one of the trickiest sleep challenges, but the clock change doesn’t have to make it worse! By shifting their schedule, controlling light exposure, and staying consistent, you can help your child adjust smoothly - and keep that extra hour of sleep.

If early rising is a challenge for your family, our Routine Guides can help you create an age-appropriate schedule that supports better sleep. Plus, our Early Waking Guide dives deeper into the reasons behind those 5 AM wake-ups—and how to fix them!

If you would like personalised advice, you can book a FREE 10-minute chat here.

Sleep well!

Holly x