The Clocks Go Back: Helping Your Early Riser’s Sleep (Without the Worry)

The clocks go back on Sunday 25 October 2026. If you’re wondering how the change might affect your child’s sleep, there’s some reassuring news: most children don’t need a special sleep plan, and any disruption is often temporary.

For parents whose children already wake very early, the clock change may mean an even earlier start to the day. But if your child sleeps well and wakes at a time that works for your family, there’s usually no need to change anything.

At Millpond, we know that parents can worry about changes to their child’s sleep. So, before you start adjusting bedtimes or routines, here’s what you need to know…

Why might the clocks going back affect early risers?

When the clocks go back by one hour, our watches change, but our internal body clocks don’t automatically reset.

For example, if your child usually wakes at 6.00 am, they may initially wake at around 5.00 am by the new clock time. Their body may still be following its familiar sleep pattern, even though the time on the clock has changed.

This can be particularly noticeable if your child is already an early riser. Some children naturally have earlier sleep and waking patterns, sometimes described as being a ‘lark’.

However, every child responds differently. Some adjust within a few days, while others take a little longer.

If your child’s sleep is working well for your family, you don’t need to worry about the clock change or make adjustments in advance. Simply follow your usual routine and see how things go.

Think about travelling to Europe

When we travel from the UK to somewhere in Europe, the local time is often an hour ahead. We don’t usually assume that our child’s sleep will become a problem or spend days worrying about how they’ll cope.

Instead, we follow our usual routines as best we can and allow everyone time to adjust.

The autumn clock change can be approached in a similar way. Some children may notice a difference in their sleep for a few days, but that doesn’t mean a lasting sleep problem is developing.

If you’re worried about your child’s sleep when the clocks go back, try to remember that this is a normal change in time. There’s no need to rush into making changes or feel you must get everything right before the clock changes.

What can you do if your child already wakes too early?

If early rising is already a challenge, the clock change may be a useful opportunity to look at your child’s sleep pattern. You can start exploring some gentle adjustments now if you wish, but there’s no need to make lots of changes in the few days before the clocks go back.

1. Consider whether bedtime needs adjusting

• For some early-rising children, gradually moving bedtime later may be worth exploring.
• You could try shifting bedtime by around 10–15 minutes every couple of days, watching how your child responds before making another adjustment.
• For example, if your child usually goes to bed at 7.00 pm, you might try 7.15 pm and see how things go.
• Keep your child’s individual sleep needs in mind. Moving bedtime later won’t necessarily resolve early waking, and it’s not helpful to push bedtime later if your child is struggling to settle or isn’t getting enough sleep.
• Depending on your child’s age and routine, you might also consider the timing of naps, meals and milk feeds, in a similar way.

2. Make the most of daylight

Natural light is an important signal for the body clock.

Where possible, spend time outdoors during the day. Morning daylight can help establish the start of the day, while outdoor time in the afternoon provides a useful opportunity for daylight and activity.

If your child wakes earlier than you’d like, keeping their bedroom dark and the environment calm until your chosen start time may help maintain the distinction between night and morning.

 

3. Keep bedtime familiar

A familiar bedtime routine helps children know what to expect. A bath, pyjamas, a story and a cuddle can all provide reassuring cues that bedtime is approaching.

Try to keep the routine calm and predictable, even if you decide to adjust its timing. There’s no need to introduce a completely new routine simply because the clocks are changing.

You can read more in our guide to creating a bedtime routine for your baby or our advice on a bedtime routine for your school-aged child.

Does the clock change affect children of different ages?

Babies and toddlers

Keep an eye on your child’s overall sleep pattern, including naps, feeds, bedtime and morning waking. If early rising is a concern, consider whether small changes to the timing of the day might help.

Pre-school and school-aged children

If your child wakes before the family is ready to start the day, a visual wake-up cue, such as a lamp on a timer or an age-appropriate wake-up clock, may help them understand when morning begins. Introduce it gently, with support and realistic expectations.

Daylight, a familiar bedtime routine and a consistent start to the day can also help. If early waking is an ongoing problem, our guide to managing early risers offers more ideas.

Teenagers

During adolescence, the body clock naturally tends towards later sleep and waking times. Some teenagers may find the autumn clock change relatively easy to manage, but they still benefit from a reasonably consistent routine and daylight during the day.

What if your child’s sleep changes for a few days?

• Try not to worry if your child wakes a little earlier or takes some time to settle into the new time.
• Many children adjust within a few days, although others need longer. You don’t need to react to every early morning by changing bedtime or introducing a new strategy.
• Give your child time to adjust, keep familiar routines where possible, and see whether the pattern settles.
• If early waking continues beyond the clock change, it may be worth looking more closely at your child’s sleep pattern. Consider bedtime, naps, their overall sleep needs and whether anything else might be affecting their sleep. If you notice signs of discomfort or other health concerns, discuss these with your health visitor, GP or relevant healthcare professional.
• The NHS guide to sleep and young children also offers practical advice for families.

The most important thing to remember

The clocks going back doesn’t have to become another source of worry for parents.

If your child already wakes earlier than you’d like, you may find it helpful to explore some gentle adjustments. If your child’s sleep is working well for your family, there’s usually nothing you need to do.

Think of it as you would a small time change when travelling: follow your usual routines, allow time to adjust, and respond to your child rather than assuming there will be a problem.

At Millpond Children’s Sleep Clinic, we recognise that every child and family is different. Understanding the child behind the sleep difficulty helps us find an approach that feels right for them.

A few early mornings don’t necessarily mean a new sleep problem. Sometimes, the best first step is simply to give things time.

If your child’s sleep continues to be a concern, you can find out more about how Millpond supports families with children’s sleep.

You can check the official date of the clock change on the GOV.UK website.

Written by Mandy Gurney, Founder of Millpond Children’s Sleep Clinic.