Helping Your Little One Sleep Through the Autumn Transition
Ah, autumn in the UK - crunchy leaves underfoot, cosy jumpers back in rotation, and endless debates about whether it’s too early to light the first pumpkin-spiced candle. But while many of us are busy celebrating the change of season, our little ones can be less enthusiastic about it… especially when it comes to sleep.
Let’s be honest - the seasonal shift can throw everyone off. One minute you’re putting your little one to bed in a short-sleeved sleepsuit, the next you’re digging out the winter sleep bag and wondering if you’ve accidentally turned the heating on too soon. (I once woke up at 3 a.m. convinced my little one was cold, only to discover I was the one shivering because I’d left my duvet at the end of the bed during a half-asleep sheet change. True story!)
So, how do we make autumn nights smoother for our little ones (and ourselves)? Here are some gentle tips to help everyone get more rest.
1. Light Is Your Best Friend (and Worst Enemy)
As the mornings get darker, it can be harder for little body clocks to understand when the day begins. Try:
Morning light: Get outside after breakfast, even if it’s just a brisk walk to the corner shop. Natural light is the best “wake-up call” for your little one’s circadian rhythm.
Evening wind-down: Dim lamps, close curtains, and keep things calm in the hour before bed. Pretend you’re winding down at a cosy autumn cottage (blanket optional, tea highly recommended).
2. Dress for the Season (Not the Weather Confusion)
UK autumn nights are unpredictable. One evening feels like July, the next like mid-November. Keep it simple:
Aim for a nursery temperature around 16–20°C.
Use a sleep bag with the right TOG rating for the season, and add layers if needed.
Check your baby’s chest or back, not their hands or feet, to judge warmth.
3. Sniffles, Teething, and All That Jazz
With autumn comes the inevitable sniffles and the odd bout of teething misery. A couple of lifesavers:
Saline spray, Calpol Plug-in and cuddles for blocked noses.
A cool teether before bed to help with sore gums.
And remember - a few unsettled nights won’t undo all of your progress. They’re just little bumps in the road.
4. The Clock Change (Dun Dun Dunnn…)
At the end of October, the clocks go back. Our little ones, of course, did not get this memo. Expect early wake-ups unless you gently adjust:
In the week leading up, shift bedtime 10–15 minutes later each night.
Or, if you’d rather wing it, know that things usually settle within a week or so.
Stay tuned as I will be providing more detailed support on the clock change in October!
5. Keep Bedtime Cosy and Predictable
Little ones love routine, and autumn is the perfect excuse to make evenings extra snug. Stick to your usual bedtime rhythm – milk, bath, book, cuddle, top-up milk, bed - and let the dark evenings work in your favour. A familiar wind-down routine = a smoother transition.
Final Thoughts
Autumn is a season of change, and while the darker mornings, cooler nights, and clock change can feel daunting, they don’t have to mean chaos for your little one’s sleep. A little preparation, a touch of humour, and some cosy tweaks to the bedtime routine can make all the difference.
And remember: if you ever find yourself questioning whether your baby is too hot, too cold, or just having a midnight party… you’re not alone. We’ve all been there.
Autumn is upon us, let’s embrace it!
Danni x