As a parenting coach and sleep consultant with over 15 years of experience, I’ve helped countless parents navigate the sometimes tricky world of baby sleep. One thing I know for certain: sleep is crucial for both baby and parents. When babies sleep well, they are happier, healthier, and more content—and so are their parents. However, there are many factors that can disrupt a baby’s sleep, and one common one is the changing of the clocks.
In this article, we’ll explore the impact of time changes on your baby’s sleep, provide practical tips for establishing a sleep routine, and break down how much sleep your baby really needs at different stages. Plus, we’ll cover signs of sleep regression (are they even real?!) and what to do about it.
What Happens to Your Baby’s Sleep When the Clocks Change (And Why)
The twice-a-year ritual of changing the clocks can throw off sleep schedules, especially for babies. Here’s what happens when the clocks change and why it affects your baby’s sleep:
- Babies’ sleep is guided by their internal body clock, or circadian rhythm. This rhythm is influenced by natural cues like light and darkness, which help regulate the sleep-wake cycle. When the clocks change, your baby’s internal clock can get out of sync with the environment. A sudden shift by an hour might mean your baby is either falling asleep too early or staying awake longer than usual.
- Unlike adults, babies obviously can’t play for and understand what a clock change is. This can make the transition challenging for some babies, and they might need a few days to adjust. For some babies, it takes up to a week to adapt to the new time, meaning their sleep patterns can be disrupted during that period.
- One of the most common issues parents face when the clocks change is early waking. However this spring clock change is usually easier as if they are already an early riser (for example 5am) then this will become 6am with the clock change, so you may have some early waking relief for a little while!
Top Tips to Get Your Baby Into a Sleep Routine
Establishing a consistent sleep routine is key to helping your baby get the rest they need. Here are my top tips for getting your little one into a healthy sleep routine:
- Create a Consistent Bedtime Routine: Babies thrive on predictability, and a calming bedtime routine signals to your baby that it’s time to wind down. This can include activities like a warm bath, reading a book and singing a lullaby. Keep the routine the same every night to create a sense of security.
- Have Consistent Wake and Sleep times: Just like adults, babies benefit from a regular sleep routine. Aim for consistent bedtimes and wake times, even on weekends, to regulate your baby’s internal clock. If you’re adjusting to a clock change, you can begin by shifting their schedule by 15 minutes a day in the days leading up to the time change, rather than doing it all at once if you feel like your baby will be more sensitive to the clock change.
- Sleep Environment: Make sure your baby’s sleep environment is conducive to restful sleep. This means a dark, quiet room with a comfortable temperature (around 16-21 degrees). A white noise machine can help block out background sounds which may make your baby more likely to wake up.
- Work on Day Naps: A baby who has good quality day time naps can actually sleep better at night time, busting the myth that limiting day time sleep helps nights. All babies vary in their sleep needs, but checking in on rough nap times and awake windows for their age can be really beneficial to their night time sleep.
How Much Sleep Does Your Baby Need at Different Stages and Ages (And Why)
Sleep needs change as your baby grows, and understanding the sleep requirements for different stages will help ensure that they’re getting the right amount of rest for their development. Here’s a breakdown:
- Newborns (0-3 months): Newborns need between 14-17 hours of sleep in a 24-hour period. This sleep is typically split into 2-4/5 hour chunks, as their tiny tummies need to be fed frequently. Babies this age don’t have a well-developed circadian rhythm, so they often sleep in bursts throughout the day and night.
- Infants (3-6 months): At this stage, babies need 12-15 hours of sleep. They may begin to sleep for longer stretches at night but still need 2-4 naps during the day. This is a great time to start establishing a sleep routine to encourage better sleep habits.
- Older Babies (6-12 months): By this stage, most babies need around 10-12 hours of sleep at night, with two naps during the day. Their internal clock is established, and they may begin to fall into a more predictable sleep-wake pattern.
- Toddlers (1-2 years): Toddlers require around 11-14 hours of sleep per day, including naps. At this stage, they may only take one nap a day, but their nighttime sleep should still be consistent and longer.
Why is sleep so important at these stages? Because during sleep, babies’ bodies grow and their brains process all the information they’ve gathered. Sleep is crucial for physical development, cognitive growth, and emotional regulation.
Signs of Sleep Regression and What to Do About It
Sleep regressions are a widely googled search term for new parents, however there is only one sleep regression that is based on science and that is the 4 month sleep regression. At 4 months, a baby’s sleep changes and they become more aware of moving between cycles, which can disrupt their sleep.
Signs of a Sleep Regression:
- Frequent night waking: Your baby who used to sleep through the night might suddenly start waking more often.
- Difficulty falling asleep: Your baby might resist bedtime, cry, or appear overly fussy.
- Changes in nap patterns: They may take shorter naps or refuse to nap altogether.
What to Do About It:
- Be Consistent with Sleep Routines: Stick to your established bedtime routine and sleep schedule as much as possible, this can be hard if everything feels out of sync but it will help will getting things back on track.
- Offer Comfort: If your baby is waking at night, offer comfort through gentle patting or soothing words. If you can try not to bring in too many “things” during the night e.g. rocking/feeding when you didn’t used to, then this can really help but parenting is also about survival too – so do what works best for you.
- Check for Underlying Issues: Sleep regressions are often triggered by developmental milestones, such as learning to roll over or crawl, but they can also occur if your baby is teething, ill, or experiencing separation anxiety.
Navigating the world of baby sleep can be challenging, especially when dealing with time changes, sleep regressions, or trying to establish a consistent routine. However, with patience, consistency, and some knowledge (knowledge is power!), you can help your baby (and yourself) get the sleep you all need. Remember that every baby is different and your baby’s comfort levels are often behind how easy they find sleep. That and temperament as well as consistency (of us as parents) too.
With over 15 years of experience in sleep consulting, I can confidently say that creating a peaceful sleep environment and being consistent with your approach is key to helping your baby sleep well. If you need support along the way, don’t hesitate to reach out to a sleep expert who can help guide you through the process.
To find out more about Heidi and her sleep support services visit her website.
Heidi will be speaking at The Baby Show Birmingham NEC 9th-11th May.
Image: Depositphotos
