Adjusting to and from daylight saving time

Newborn babies are usually not affected by the start or finish of Daylight Saving. However, older babies and children can be affected for a week or two and you may have an overtired little one on your hands as a result. It's the combination of a change to their body clock and also that they find it harder to fall asleep when it's still light outside!

In this article we will look at:

  • Preparation & Routine
  • Checklists to help adjust to and from daylight saving time
  • Ways to assist your little one adjust to lighter evenings or mornings
  • Blackout blinds, white noise & sleep trainer clocks 
  • Links to additional support & related guides

The benefit of routine:

The transition at the start and finish of daylight saving is far easier if your baby is in a routine. You can make gradual changes to their routine, and the transition will be much easier.

If your baby or toddler isn’t in a routine, there is still time to get organized. At the very least have a consistent bedtime for the next few days, so you can follow the advice below.

If you would like to establish your baby or toddler in a routine before the start of Daylight Savings, we can assist you with this on our Sleep Support Groups. 


Preparation is the key!

Rather than deal with the effects of daylight savings on Sunday and the following week or two, you can be proactive in resetting your little one’s body clock. See either the Start or End of Daylight Daving, below:


Be consistent:

While your little one is getting used to the new time, stick to your usual bedtime rules and behaviors. For example, if your toddler usually can go to sleep by himself, avoid lying down with him or letting him sleep in your bed. A week of different bedtime routine while adjusting to Daylight Saving could be long enough to build a new habit, which you then need to deal with.


Blackout Blinds:

If your child is sensitive to light or you find they are so used to sleeping 'when it's dark', then investing in a blackout blind will make the change to daylight savings go much easier.

When the clocks go back in Autumn, bedrooms will be much lighter in the morning...which means children will often think it's time to get up at 6am rather than their usual 7am.

We recommend the excellent Lights Out Blinds, as they suction onto your window in just one place and you can easily attach them to your bedroom window or take them off when not needed.

Also wonderful are the gro Anywhere Blackout Blind as you can easily attach them to your bedroom window or take them off when not needed. They are excellent for spring and summer in the evening, and then again in autumn when the change back to regular time means light early mornings.


Sleep Trainer Clock with Toddler


Sleep Trainer Clocks

Another helpful tool at this time is a Sleep Trainer Clock. The simple visual cue of the sun coming up on the Gro clock means your child can easily see if it is wake up time or not.

Children often find the Daylight Savings changes confusing, as they are used to relying on cues such as whether it is light or not. In particular, the lighter mornings in autumn can mean children are up with the birds and think its get up time since its light outside. The clock shows it is still 'night time' until the time you have set.

A sleep trainer clock can also help parents to be consistent, asking their child 'does the clock say it's morning?' is easier than always having to tell them to go back to bed yourself.

There are a few different types of sleep trainer clock on the market. We choose a selected few because of their reliability, quality and positive feedback from our customers. We highly recommend the gro clock if you are considering a Sleep Trainer Clock. To view our comparison chart and buying guide tap here.


White Noise Machines


White Noise

Use can also use white noise on repeat to ensure any inside or outside noises are disguised and that there is a clear sleep cue that tells your child it is still sleep time

White noise is a continual 'Ssshhhhh' noise. Often recommended for use with newborns to help them settle, white noise can also be used with older children and even their parents too. If your little one is waking because outside noises are waking them, or being kept awake by other noises around the house when it's time for bed (think noisy siblings, TV through the walls etc) white noise can help to mask those sounds. You can create white noise by leaving a radio untuned on static, alternatively invest in a dedicated white noise machine such as the Marpac Hushh or Dohm. To find out more click or tap here.



The start of Daylight Saving Time

Assuming you have a 7pm bedtime:


Routine during the day



Usual sleep & feed times  



Sleep & feed times 15 mins earlier, eg first feed at 6.45am not 7am.



Sleep & feed times 30 mins earlier, eg first feed at 6.30am not 7am.



Sleep & feed times 45 mins earlier, eg first feed at 6.15am not 7am.



Wake your child at 7am (new time), then back to your usual routine for sleeps & feeds

7.00pm (new time)


  • Change your clocks on Saturday evening before you go to bed.
  • Remember to check your smoke alarms at the same time.


After the start of Daylight Saving Time:

If you are reading this after the start of daylight saving, you can still help your little one reset their body clock.

If their usual bedtime is 7pm, they will now actually be going to bed at 8pm. If your child is struggling to go to sleep at 7pm, put them to bed tonight at 7.45pm. Tomorrow night put them to bed at 7.30pm, and the following night at 7.15pm. From then on they should have adjusted to bedtime at the new daylight savings 7pm.


Going to bed when it’s light

This can be a problem with toddlers and older children, who may argue that it’s still light outside, and therefore not bedtime. The lighter evenings may also temporarily affect some babies if they are sensitive to sleeping in the light.

You may want to attach an extra layer to your curtains or stick something over their windows for a week or so until their body clock adjusts and they feel like going to bed at the new time.  See Blackout Blinds above if this is an issue for your child.


Adjusting to the end of Daylight Saving Time

While most of us love the start of daylight savings, the end of daylight saving can seem depressing! By moving the clocks back an hour, all of a sudden seems like summer is nearly finished for another year, boo hoo.

The other main downside to the clock’s going back is another interference to your children's sleep and bedtime. Although adults and older children can usually quickly adapt to a new wake up and sleep time, especially if they are already a little sleep deprived, it can be more difficult for younger children.

After moving the clocks back an hour, children who were used to going to bed 7pm are likely to be ready to go to bed at 6 pm. While that may be okay, they may then be likely to wake up at 6am – which may not be OK!!

And as above, the lighter mornings can be very confusing for younger children, who associate the sun coming up with time to get up. Using blackout blinds to keep the room dark and a gro clock to be clear about get up time make a huge difference to this tricky transition.

So again, be proactive and prepare for the clocks going back. This should minimise the interference to your baby's sleep and help them adjust much quicker.


Assuming a 7pm bedtime:


Routine during the day



Usual sleep & feed times  



Sleep & feed times 15 mins later, (eg first feed at 7.15am not 7am).



Sleep & feed times 30 mins later (eg first feed at 7.30am not 7am).



Sleep& feed times 45 mins later (eg first feed at 7.45am not 7am).



Wake your child at 7am (new time), then your usual routine times for feeds & sleeps.

7.00pm (new time)


  • If your baby or toddler wants to sleep in a bit later (after you start adjusting their bedtime, then allow this.
  • Try and adjust the routine from the first feed of the day by 15 mins each day. if your baby can't last first thing in the morning,justtry to make the routine adjustments as the day goes on.
  • Put your clock back on Saturday night before you go to bed.
  • Check your smoke alarms at the same times.



Mentioned Products:

GR150S015 Gro Clock Sleep Trainer The gro clock is one of our most highly recommended products. Parents have always struggled with children who are early birds and until the gro clock we didn’t have a reliable solution! The gro clock has an amazing success rate with teaching children to sleep in. Or if they don’t sleep longer, they do learn to stay in bed and not wake up their parents! How does the gro clock work? How do you get your children to understand when it’s time to get up? SIMPLE!!   "Stay in bed until you see the sun!" The Gro-clock uses fun images of the stars and sun to communicate when to go back to sleep and when it’s time to get up. The Gro-Clock allows parents to choose whether or not to display the digital clock during the usual ‘stars to sun’ countdown. So for older children, they can now start to learn digital time, as well as look for the arrival of the sun!  Note that this blue light can be adjusted and turned right off if you feel it is too bright for your child. The Gro-clock also comes with a beautifully illustrated book which helps to encourage children to stay in bed longer, which means more sleep for them and more sleep for you! "No more getting up at 5am!". It is this combination of the simple glowing images and the bedtime story book which has already made the Gro-Clock incredibly popular in the UK. What makes the gro clock so awesome? Glowing screen shows images of stars and sun to communicate ’sleep’ and ’wake-up’ time. Includes fun bedtime story book to reinforce the message. Stars go out one-by-one during the night to show the passing of time. Option to set two separate wake-up times (weekday/weekend or night-time/day-time nap) Adjust
79.95 The Sleep Store New Out of stock

The Gro Company

1L000W301 Standard Lights Out Blackout Blind - 2pk The Lights Out Black-Out Blind are super quick to put up and easy to use.  Ideal for rooms where there are no curtains or the curtains are too light for sleep! Versatile 2 pack. What size windows are these suitable for? The blinds each measure 1m x 1.2m. However please note they have rounded corners so you may have a small gap in each corner where the blind is curved if you are using with a 1m x 1.2m window.   We recommend using 2 blinds to overlap and sit the blind over the frame rather than inside the window frame.  The blinds also come with an accessory to use with deeper window frames. How do I get the suction cups to stick? There is one cup in the centre of the blind. Make sure window is clean and doesn't have residue from cleaning products. It will only stick to smooth glass. Tip from Louise - Lick your finger & very slightly moisten the suction cup to help it form a firm suction. What makes Lights Out Blinds unique? They take seconds to put up/take down (see demonstration video). Each pack contains two blinds, offering positioning flexibility. They can be attached to open windows, allowing in the breeze on hot summer nights. They can work on recessed windows. Unique design means no fiddly size adjustments are necessary (read more). They are not window specific, so can be moved from room to room. Simple attachment with one sucker applied to the centre of the window. No need to reach to the top. They are a cheaper, multipurpose a
59.95 The Sleep Store New Out of stock

Lights Out

GR000S014 Gro Anywhere Blackout Blind - Black Portable Gro Anywhere blackout blind for when it’s still too light to say night night! This NEW Improved version has Velcro fastening which is easy to use and quick to adjust, it also features a new stars and moon fabric design. Anyone who has stayed away from home with little ones will know that it can be tricky to create a snoozy sleeping environment when there is too much light flooding in. The versatile Gro Anywhere Blind has been designed to ’go’ anywhere with you, and can be put in place in minutes. Attaches directly to the glass using suction cups, ensuring a close fit that really does block light properly. This is also a great option for families who are renting or if you don’t want to put up permanent black-out blinds. Great for during daylight saving time!! Adapts to fit any window up to a maximum size of 130cm high x 198cm wide, new improved version reduces to smaller window sizes than previously, whilst maintaining maximum size Comes with a handy travel bag New stars and moon design Premium black out material Velcro fastening is easy to use and quick to adjust The blind has suction cups on both the top and sides to enable a close fit to the window How To Install: 1.  Make sure the window is clean where the suction cups are going to attach. 2.  Starting with an upper corner of the window, work across the top first, then down the sides, and finally along the bottom. 3.  As you go around the window, adjust the size of the Blind to fit using the Velcro patches. Removal - Important: When it’s time to remove the blind, or if you are taking it down to go on ho
74.95 The Sleep Store New Out of stock

The Gro Company

MR290W603 Hushh Continuous White Noise Machine New product in blue packaging. Our best-selling white noise machine now comes as a portable sound machine! Enjoy a continuous white noise machine with the included rechargeable lithium battery.  Hushh is charged using a Micro USB cable, the same way as you charge a phone. Run continuously and turn off using the on/off button as required. There is no timer. We've tested it to run for at least 12 hours continuously on battery power, when played on medium volume and without the nightlight. For more info, see battery info below. Hushh never needs batteries, so there is none of the on-going cost you get with all other portable white noise machines, shushers or other sound boxes. And the continuous play means you can turn Hushh on at bedtime, and it will help calm and resettle your baby or child all through the night. No timers or need to reset, just lovely calming white noise all night. From Marpac, makers of the beloved Dohm-DS All-Natural White Noise Sound Machine, comes Hushh, a portable electronic sound machine designed to help baby fall asleep and stay asleep anywhere.  The Hushh cradles your baby in soothing sound to create a comforting, consistent sound environment for sleep.   This compact portable unit comes with 3 sound options: choose from bright white noise, deep white noise, or gentle surf and a wide volume range. Hushh is powered by a lithium ion battery and recharges from a micro-usb cord (included). Throughout night time or naptime, it masks disruptive noises to promote longer, more restful sleep cycles. *Please note if you have previously owned a Hushh, this newer version is quieter than previous models. Features: Continuous play. Soothing Sound - Cradles baby in a consistent, adjustable sound to promote restful sleep cycles.
79.95 The Sleep Store New Out of stock


MR290S010 Marpac Dohm DS White Noise Machine - Tan Formerly known as SleepMate/Sound Screen 980A, our best-selling white noise machine & most popular with Marpac in the USA, runs at high and low speeds. What serious sleep is all about. Developed almost 50 years ago, this is the Original Sound Conditioner you've probably heard about. Its dome shape is easy to recognise.  Turn it on, and tune out the rest of the world. It creates the soothing sound of rushing air, also known as "white noise," which has been proven to effectively block noises at a broad range of frequencies. A uniform blanket of smooth sound masks disruptive noises.  Get Dohm to help you get some Serious Sleep. Dohm creates a personal sound environment that you control. The tone and volume alterations are just a twist away, featuring dual speeds, high and low, allowing for greater flexibility in achieving your perfect tone and volume settings. Comes complete with NZ/Australia compatible plug. Exclusive to The Sleep Store in New Zealand. New Zealand and Australia's 50Hz frequency - the volume difference is subtle due to the USA running at 60Hz About Marpac White Noise Machines: Over 45 years ago, Marpac founder developed the original Sound Screen sound conditioner because he was having trouble sleeping. It worked so well, he made it available to his friends and family and ultimately the world.  Today, the Sound Screen is still the most economical, most popular sound conditioner on the market. Physical and Electrical Specifications: SIZE: 5 3/4" base diameter: 3 1/4" high WEIGHT: 1.6 pounds MATERIAL: ABS Plastic COLOUR: Cream
119.95 The Sleep Store New Out of stock