When the clocks go back: a calm plan for children and families

Sat Oct 17

In the early hours of Sunday 25 October, the clocks go back an hour — at 2am it becomes 1am. There is an extra hour of rest in it for everyone, plus brighter mornings on the school run. For grown-ups it is a small thing; for children it can feel like a quiet revolution, because the body clock cannot simply be rewound. The good news? With a little preparation, the whole family can take the change in their stride — and within days nobody will remember it happened.

What actually happens that night

• The clocks go back one hour, so the hour between 1am and 2am happens twice.
• A child who usually wakes at 6:30 will, by the new clock, wake closer to 5:30 — they have slept exactly as long as they always do. Their body simply does not read clocks.
• Most children adjust within a few days. Adults sometimes take a little longer, so patience helps everyone.

Plan A: shift gently, a little each day

If you like a plan, start 4 to 6 days before the change:

• Move bedtime, breakfast, lunch and naps about 10–15 minutes later each day.
• By Sunday you will have banked the whole hour, and your child's body clock moves along with the clocks.
• Get outside in the morning light — daylight is the strongest natural signal for setting the body clock.
• Dim the lights and screens in the evening and keep the calm bedtime routine your child already knows.

Plan B: let it settle on its own

• No time for a plan? That is fine — it works without one too.
• Keep routines anchored to the clock: meals, bedtime rituals, school runs and clubs all stay at their usual times.
• Bodies usually find the new rhythm by themselves within 3 to 7 days.
• Expect the first mornings to start a little early. A short walk after breakfast helps the whole family — and tops up the daylight, too.

Five minutes of checks on Sunday morning

• Phones and computers change themselves. Wall clocks, the oven, the car, watches and baby monitors deserve a quick manual sweep.
• Glance at the calendar for the week ahead: regular activities keep their clock times, so swimming on Wednesday at 4pm is still swimming on Wednesday at 4pm.
• This is where a shared family calendar earns its keep: whether the family lives under one roof or a child spends time across two homes, everyone sees the same correct times after the change — no debates about when training actually starts.
• If you enjoy the science behind it, the Sleep Foundation's guide to daylight saving time explains how clock changes affect sleep and how to prepare.

The takeaway

The clock change comes twice a year and asks for only a few days of settling in. Morning light, calm evenings and a calendar the whole family can see — that is really all it takes for the change to stay a small footnote in an otherwise lovely autumn.