How do I adjust my baby's sleep when the clocks go back?

Move bedtime, nap times and meal times about 15 minutes later over a few days, waking your little one progressively later in the morning too. You can spread it more gradually at 10 minutes per day over six days if your child is less adaptable to change.

Should I change my child's routine cold turkey when the clocks change?

I don't recommend it for most children. Cold turkey can be disruptive for babies and toddlers who are less adaptable. A gradual shift keeps your little one's body clock settled, and it helps to avoid other transitions like a big-kid bed or night weaning during this time.

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(Australian) Daylight Savings - Moving the clocks back to standard time - 2020

Sophie Acott

Certified sleep consultant · Author of Sleep Play Love · 13 years

Published March 24, 2026 · Updated July 17, 2026

The short answer

Ease into the new time gradually. When the clocks move back from daylight savings to standard time, shift bedtime, nap times and meal times about 15 minutes later over several days rather than going cold turkey. Keep your regular routine and positive sleep associations steady, avoid other big transitions, and your little one will adjust within a few gentle days.

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It’ s almost that time of year… the clocks move back – and the days get shorter, cooler and darker.

Here are a few pointers to help prepare you and your family for moving the clocks from Daylight Savings (AEDT) back to Standard Time (AEST):

General Tips:

Keep your regular day and night routine
Maintain positive sleep associations
Remember consistency is key
Avoid any other unnecessary transitions over this time – eg. moving your child into a big kid bed or night weaning

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Below is a step by step guide to transitioning your baby/toddler into the new time (Sunday April 5th 2020). My recommendation is moving bedtime, nap times, and meal times 15 mins later over a few days. You also have the option of doing this more gradually (i.e. 10 mins later per day over 6 days), or cold turkey; however, the latter can be more disruptive for children and babies who are less adaptable.

Date	Transition Steps	DLS Time	STD Time
Wednesday (1st April)	Move bedtime later by 15 min	7:15pm	6:15pm
Thursday (2nd April)	Wake your baby up 15 min later in morning Move bedtime later by 30 min	7:15am 7:30pm	6:15am 6:30pm
Friday (3rd April)	Wake your baby up 30 min later in morning Move bedtime later by 45 min	7:30am 7:45pm	6:30am 6:45pm
Saturday (4th April)	Wake your baby up 45 min later Move bedtime later by one hour	7:45am 8:00pm	6:45am 7:00pm
Sunday (5th April)	Regular waking time	8:00am (doesn’t apply)	7:00am

The above assumes a 7:00am to 7:00pm schedule. If your child is on a 7:30pm or 8:00pm to 7:30am or 8:00am schedule before this transition, the above steps need not apply.
You will also need to move meal and nap times later each day by 15 minutes (starting on Wednesday 1st April)

Sophie

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Before I could really answer this for you, I'd ask two things.

Tap one and I'll start your plan there. No judgment — there never is.

(Australian) Daylight Savings - Moving the clocks back to standard time - 2020

This is the general answer.Your little one deserves a specific one.

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This is the general answer.
Your little one deserves a specific one.