How to Dress Your Baby for Sleep Safely and Comfortably

How to Dress Your Baby for Sleep Safely and Comfortably

Dressing your baby for sleep is an important part of ensuring their comfort and safety. But with so many different factors to consider, it can be tough to know where to start.

In this blog post, we will discuss the key things to keep in mind when dressing your baby for sleep, including the right fabrics, the right temperature, and the right fit. We will also provide a helpful chart of sleep clothes per temperatures, so you can easily find the right outfit for your little one.

By following the tips in this blog post, you can help to ensure that your baby is dressed comfortably and safely for sleep. With a little care and attention, you can help your baby get a good night’s sleep.


How to Dress Your Baby for Different Temperatures

The temperature of your baby’s room is one of the most important factors to consider when dressing them for sleep. In general, you should aim to keep the room between 16 and 20 degrees Celsius (61 and 68 degrees Fahrenheit).

If the room is too cold, your baby may be at risk of hypothermia. On the other hand, if the room is too hot, your baby may be at risk of overheating. Overheating can lead to SIDS, so it is important to take precautions to avoid it.



A chart showing the correct baby clothing to wear for different room temperatures.
Other Factors to Consider when dressing a baby for sleep

In addition to the temperature, there are a few other factors to consider when dressing your baby for sleep. These include:

  • Your baby’s age. Younger babies tend to be more sensitive to temperature changes, so you may need to dress them in more layers. As they get older, they will be able to regulate their temperature better.
  • Your baby’s activity level. If your baby is a very active sleeper, they may be more likely to get too hot. In this case, you may want to dress them in fewer layers.
  • Your baby’s skin type. If your baby has sensitive skin, you may want to choose fabrics that are gentle on their skin.
  • Sleep sack togs. Sleep sacks come in different tog ratings, which indicate how warm they are. Check with the sleep sack company for their tog recommendations.


Tips for Dressing Your Baby for Sleep

  • Choose loose-fitting clothing made from breathable fabrics, such as cotton or linen. This will help to keep your baby cool and comfortable.
  • Dress your baby in one more layer than you would wear at night. This will help to keep them warm, but not too hot.
  • Avoid hats and beanies, as these can restrict your baby’s breathing.
  • Consider using a sleep sack, which is a wearable blanket that can help to keep your baby warm without the risk of them getting tangled up in a blanket.
  • Check your baby’s temperature regularly to make sure they are not too hot or too cold.

A photo of a baby sleeping in a cot wearing a white babygrow.


By following these tips, you can help to ensure that your baby is dressed comfortably and safely for sleep. With a little care and attention, you can help your baby get a good night’s sleep.

For more information on safe sleep practices, please visit the Lullaby Trust website:

Lullaby Trust Safe Sleep Advice:

The Lullaby Trust is a UK-based charity that provides information and support on safe sleep for babies. Their website has a wealth of information on the topic, including tips on how to dress your baby for sleep safely and comfortably.

I hope this blog post helps you to dress your baby for sleep safely and comfortably.

If you liked these tips and wanted to learn more about how to support your child to sleep at this age, my 5 star parent-rated, baby sleep guide for babies and children from 0 – 6+ years old available here.

4 Month Sleep Regression: Causes, Symptoms, and Tips for Helping Your Baby Sleep Better

4 Month Sleep Regression: Causes, Symptoms, and Tips for Helping Your Baby Sleep Better

As a Baby Sleep Coach, I understand that parents may feel like they are getting the hang of having a baby and navigating their sleep patterns, but you shouldn’t get too comfortable. Your child will go through many regressions in their sleep over the first few years of their life. Being prepared and not being blindsided when your good sleeper is suddenly a sleep avoider is the best way to tackle this sleep turmoil.
Mothers holding their baby in her arms while looking at each other.

What is 4 months sleep regression?

Your baby may have gone through their first sleep regression at around 8 weeks old, but now, only two months later, they may be going through it all over again. The 4-month sleep regression can be the most challenging one for parents because it is a significant milestone in your baby’s sleep development.

Sleep regressions are a significant topic when it comes to your baby’s sleep routine, especially during the first couple of years of their life. The 4-month sleep regression is a developmental stage that many babies go through, leading to disrupted sleep. At around 4 months of age, babies go through significant changes in their sleep cycles and begin to develop more adult-like sleep patterns. This can result in a disruption to their previously established sleep patterns, including more frequent night wakings, shorter naps, and difficulty settling to sleep.

During this stage, babies may also experience other developmental changes, such as increased motor skills, teething, or starting to roll over, which can also affect their sleep. The 4-month sleep regression can be challenging for both babies and parents, but it usually resolves on its own within a few weeks to a few months. Parents can help their babies through this stage by establishing consistent sleep routines, providing a comfortable sleep environment, and responding promptly to their baby’s needs.

What other ages will my child go through a sleep regression?

Babies may go through several sleep regressions throughout their first year of life, but there are five significant sleep regressions parents should be aware of, including:

  • 8 weeks
  • 4 months
  • 8-10 months
  • 12-15 months
  • 2 years

How long does the 4-month sleep regression last?

The 4-month sleep regression is a common developmental milestone that typically occurs around 3-4 months of age and can last for a few weeks to a few months. The duration of the 4-month sleep regression can vary from baby to baby, but on average, it can last between 2-6 weeks. During this time, your baby’s sleep patterns may be disrupted, and they may have more trouble falling asleep or staying asleep. This can be frustrating for both you and your baby, but it’s important to remember that this is a normal part of their development. If you’re concerned about your baby’s sleep patterns or have any questions, a sleep consultant can help you develop effective self-settling methods and create a comfortable sleep environment.

A mother holding her baby in her arms and gently rocking him to sleep.

How does a sleep regression affect your child’s sleep?

By your baby’s second sleep regression,  they are developing a way of sleeping that is more like that they will have for life.  This is them fluctuating between a light sleep and a much deeper sleep.  It’s also the stage where your baby starts needing you less which means you can encourage them to self soothe.  They need to learn this skill to help them settle between wake up periods and to help extend the time when they are asleep.

Top tips on how to survive 4 months sleep regression:

  • Stick to a consistent bedtime routine: Establishing a consistent bedtime routine can help your baby learn when it’s time to sleep, making it easier to fall asleep during a sleep regression. Try to keep the routine simple and consistent every night, so your baby knows what to expect. This may include things like a bath, reading a book, singing a lullaby, and snuggling.
  • Try to establish a nap schedule: Naps can be especially important during a sleep regression, so try to establish a nap schedule that works for your baby. This may involve paying attention to your baby’s sleepy cues and creating a nap-time routine to signal that it’s time to rest.
  • Stick to a consistent wake-up time: Even if your baby has had a rough night of sleep, try to wake them up at the same time every morning. This will help regulate their body clock and make it easier for them to fall asleep at night. Make sure they having right amount of sleep in 24 hour, use this sleep chart.
  • Be patient: Remember that sleep regressions are a normal part of a baby’s development, and they will eventually pass. Try to be patient and focus on creating a calm, soothing environment for your baby. Offer extra cuddles, soothing music, or a pacifier.
  • Be flexible: Your baby’s sleep patterns may change frequently during a regression, so be prepared to adjust your routine as needed. Be willing to try different things to see what works best for your baby.
  • Don’t let your baby get overtired: Overtiredness can make it harder for your baby to fall asleep and stay asleep. Watch for signs of tiredness, like yawning, rubbing eyes, or fussiness, and try to get your baby to sleep before they get too tired.
  • Ask for help: Sleep regressions can be exhausting for parents, both physically and emotionally. Don’t be afraid to ask for help from friends, family, or a professional if you need it. Sometimes just having someone to talk to can make a big difference.
  • Take care of yourself: Remember to take care of yourself during a sleep regression. Get enough rest, eat healthy foods, and take breaks when you need them. Remember that taking care of yourself will help you better take care of your baby.
  • Stay calm and positive: Your baby may sense your frustration or stress, which can make it harder for them to sleep. Try to stay calm and positive, even if you’re feeling exhausted. Remember that sleep regressions are temporary, and things will eventually get better.
  • Keep the bedroom conducive to sleep: Make sure your baby’s bedroom is dark, quiet, and at a comfortable temperature. Use blackout curtains to keep out light and white noise to mask any background noise that could disturb your baby’s sleep. More on bedroom set up here.
  • Be mindful of growth spurts: Sleep regressions often coincide with growth spurts, which can make your baby extra hungry and fussy. Be prepared to offer extra feedings and comfort during these times.
  • Encourage self-settling: your baby will be much more aware at this stage of when it is sleep time because of things that you may have put in place to help them. This means if you feed your baby to sleep, rock your baby to sleep or whatever routines you have, then they need to be done every single time because this is the only way your baby knows to get to sleep and it is why them learning to self settle  becomes super important at this stage. You need to change the sleep associations so you are less involved and it is where your bedtime routines come into play.
  • Consider exploring gentle sleep training options if your baby is having difficulty falling asleep or staying asleep during the 4-month sleep regression. Gentle sleep training can help your baby learn to self-settle and establish healthy sleep habits. You can find a variety of downloadable sleep guides here to help guide you through the process. Additionally, if you would like more personalised support, you can reach out to a sleep consultant for 1-on-1 help habits.

A peacefully sleeping baby in a crib.

Can the sleep regression be something else?

There are a few other things that could be affecting your child’s sleep that you may want to eliminate before assuming it is a sleep regression.  

  • Teething When your baby is teething, they obviously experience some discomfort. You can look to see if any teeth are breaking through to see if it is this or watching if they are mouthing/chewing more.  Also, if teething is disrupting their sleep, it is usually only a couple of days so you can use these facts to decide whether teething is the cause.
  • Separation anxiety As baby gets older (from around 6 months) your baby becomes more away of when you aren’t there and they don’t like it.  This may make them harder to settle because they may be clingier.  They also might not like to be left to fall asleep by themselves. More on separation anxiety here
  • Illness If your child isn’t feeling themselves this could lead to many restless nights until they recover.
  • Growth spurts Your child is obviously doing lots of growing and if they are going through a spurt of growth, it might mean they need to take in extra feeds to provide the energy they need and therefore wake up more frequently.  They also happen more often than sleep regressions do and last for shorter lengths of time.  Because of the extra feeds they need, they might start developing the sleep association of being fed to sleep.
  • Nap transitions If your child is changing their nap patterns (dropping one, having them at different times, shortening them) they might have trouble sleeping as they adjust to their new routine! This might even cross over with times that some of the sleep regressions are due.

Frequently asked sleep regression questions

Will a sleep regression mean all our sleep training has gone out of the window?

No definitely not. There may be a few blips through the various sleep regressions but keeping your routines and sleep procedures consistent is the best thing you can do for your baby.

Will my child go through all of the sleep regressions?

They are all developments in your child that are signs of them growing up. Your child may or may not show signs of all sleep regressions, and it’s best not to panic before it even happens. It’s possible that it might not even be that bad. While it’s possible that your child may go through all the sleep regressions at some point, it’s important to note that they may affect some children more than others. Sometimes, you may not even realize that your child is going through a sleep regression until it has passed. Therefore, it’s essential to stay patient, provide comfort and support to your child, and work on developing healthy sleep habits and routines to help them navigate these phases successfully.

How long will sleep regression  last?

Each one is different.  Some are due to changes happening in your baby, whereas some are due to changes within their life such as changes to their routines.

When should my baby be able to learn to self-settle?

Around 4 months.  It is a great skill for your baby to learn (and you) because it helps them link sleep times together rather than waking up completely between each one.  It also should lead to less work from you.

Is there anything else I can do to help my baby sleep better?

Make sure you look after yourself.  If you have a support network, now might be the time to rope them in. Learn to prioritise jobs and don’t sweat if your house is a little messier than you are used to.  Other parents will know the feeling. With an older child you can look into foods that promote sleep and with any child you can make sure they get outside as much as possible, both to tire them out and to get lots of vitamin D which helps promote sleep as well.



Sleep regression is a normal developmental milestone that many babies go through around 4 months of age. It can be a challenging time for parents, but it is important to remember that it is temporary. There are a number of things you can do to help your baby through this sleep regression, such as sticking to a consistent bedtime routine, encouraging self-settling, and considering gentle sleep training options.

To summarise:

  • 4-month sleep regression is a normal developmental milestone.
  • Common symptoms include frequent night wakings, shorter naps, and difficulty falling asleep.
  • Tips for helping your baby through sleep regression include:
    • Stick to a consistent bedtime routine.
    • Encourage self-settling.
    • Consider gentle sleep training options.
  • Other things that could be affecting your child’s sleep include teething, separation anxiety, illness, growth spurts, and nap transitions.
  • If you are concerned about your baby’s sleep, please talk to your pediatrician.

Sleep regression is a temporary phase, and your baby will eventually return to their normal sleep patterns.



Where can I go for more support? If you still feel you need more support, you can check out our   1 : 1 consultation services or our baby sleep guides or send us a message to see how else we can help.

There is a lot of information to look through, but take it one step at a time and deal with each sleep problem as it comes.  Being prepared should help make it all easier for you all but help is also available should you feel you need any extra support.

A baby sitting up on the bed with a smile on their face.
Ultimately my top tip is to remember that you can do this! I won’t lie and say it will always be easy, but just know that in the long run you are helping your baby learn a valuable skill and improving all of your sleep long term.

If you liked these tips and wanted to learn more about how to support your child to sleep at this age, my 5 star parent-rated, baby sleep guide for baby’s that are 3 to 18 months old is 

available here or why not purchase our sleep bundle to cover all sleep up until school here.

Foods To Help Baby Sleep Through The Night

Foods To Help Baby Sleep Through The Night

Any parent of a baby or toddler longs for their baby to be a sleepy angel and sleep through the night.  Frantic google searches in the small hours ask, “how can I help my baby settle to sleep” or “sleep tips for toddlers”.  In this article, we take a close look at foods that can help your baby sleep through the night.  We’ll look at tips that can support quality sleep for your baby and for you, and we’ll be discussing tasty mealtime options that are a win-win when it comes to helping your baby to sleep through the night.

So What Foods Will Help My Toddler Sleep?

Generally speaking, look for foods that are high in melatonin which helps to control the body’s circadian rhythm, vitamin B6 which helps brain produce melatonin, tryptophan and vitamin C which helps to produce serotonin and melatonin. Also foods rich in potassium and magnesium.


List Of Sleep Inducing Foods To Help Your Child Sleep:

  • Tart cherries and tart cherry juice

  • Banana, Pineapple, Kiwi, Figs, Oranges

  • Avocado, tomatoes

  • Broccoli, carrots, sweetcorn

  • Kale, spinach, lettuce

  • Soybeans (edamame)

  • Milk, Natural unsweetened yoghurt

  • Eggs

  • Poultry

  • fatty fish

  • Walnuts, pistachios and. cashews

  • Oats and wheat

  • Rice, beans, lentils

  • sweet potatoes, butternut squash

blog photos with alt text 11

What Should Breastfeeding Mum Eat To Help Baby Sleep?

Many Mums choose to breastfeed their baby, and in doing so, you can ensure your breast milk is rich in sleep supporting foods.  Nutrients in foods that Mum’s eat pass through into breastmilk.  Breastfeeding Mums should avoid excess stimulants in their diet, such as caffeine, artificial additives and sugar if they are serious about foods to help baby sleep through the night.  Likewise, eating foods that are rich in the amino acid, tryptophan, can be a smart choice for breastfeeding Mums who want to support their baby’s sleep.  So what should breastfeeding mum eat? Tryptophan is found in a range of foods such as turkey, eggs, wheat and oats, soy products, bananas and green leafy vegetables.  All these foods contain tryptophan which supports the production of the hormone melatonin to regulate sleep.

blog photos with alt text 12

Weaning And Foods To Help Baby Sleep Well

As your baby begins to wean at about 6-months of age, you can introduce foods that help baby to sleep through the night.  Aim for foods that are nutritious and easy to digest, and steer clear of stimulants such as caffeine and artificial additives.  Many parents don’t realise that chocolate can contain caffeine, so it’s wise to limit your baby or toddler’s consumption of this sweet treat.

Foods that support sleep for babies and toddlers include those rich in tryptophan as listed above.  You can get creative and introduce shredded turkey into soups and broths for your baby.  Scrambled eggs with small amounts of Spanish wilted down makes a great sleep supporting dinner and its easy to bake simple oat-based cookies sweetened with mashed banana.

In addition, consider slower burning carbohydrates as a smart choice so that nutrients are absorbed at a slower rate.  Oats, sweet potatoes, rice and butternut squash all contain complex carbsFoods rich in B-vitamins also support sleep. Beans, lentils, broccoli, avocados and bananas help your child to produce the calming and relaxing hormones of serotonin and magnesium.

Leading children’s food expert, Annabel Karmel, has some fantastic sleep supporting recipes that you and your baby can enjoy as part of a healthy diet.  The BBC Good Food website lists a range of healthy recipes that include many of the foods listed above, including meal ideas that are suited for baby-led weaning and toddlers.  Aim to cook up a storm for you and your baby in order to make the most of foods that help baby sleep through the night.

A bedtime milk feed for babies and toddlers continues to be an important source of nutrition for your child.  A small warm bottle of milk, or a breastfeed prior to sleep night can have a soothing effect that helps baby sleep through the night.

    girl eating broccoli

    Mealtimes That Help Baby Sleep Through The Night, What Is The Suggested Time To Eat Dinner?

    You’ll know yourself that trying to settle to sleep on a full stomach after a large meal is uncomfortable and unlikely to result in settled sleep.  You baby will benefit from well-timed meals to support them sleep through the night.  A large meal immediately before bed raises your baby’s metabolic rate and body temperature. This can make it harder to settle to sleep.  Aim that the evening meal for babies that are weaning is given around 1 ½ hours before bedtime.  That leaves enough time for awake activity and bath time, and then a final milk feed which will all help with your baby’s sleep.

    In Summary:

    So, to help your baby sleep through the night, aim to build the following tips into your baby’s routine today

    • Avoid foods that will ruin your child’s sleep. If you are breastfeeding, avoid caffeine and artificial additives.

    • Eat foods rich in tryptophan

    • Avoid giving babies that are weaning caffeine and artificial additives.

    • Sleep supporting foods for babies that are weaning include foods rich in tryptophan, B-vitamins and complex carbohydrates.

    • Allow time for your baby to digest their evening meal before bed.

    • A warm milk drink or breastfeed immediately before bed can help your baby to sleep well.


     Friedman M. (2018). Analysis, Nutrition, and Health Benefits of Tryptophan. International journal of tryptophan research: IJTR, 11, 1178646918802282.

     Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228.

      Have you downloaded your freebie yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

      For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
       1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.

      Will My Baby Sleep Better If I Give Them A Bottle?

      Will My Baby Sleep Better If I Give Them A Bottle?

      You may have been advised by a sleep coach, maternity nurse or any other infant sleep specialists to top up the bedtime breastfeed with formula or give a larger formula feed.

      Well, Let Me Tell You, None Of This Advice Is Based On Evidence!

      There will always be someone who claims that one of these strategies was a miracle cure for their baby’s sleep, but in general, the large studies have not found that this will make a huge difference to the way your baby sleeps. Despite what older relatives may tell you, it is a myth that feeding a baby a larger feed before bed helps them to sleep. You will not meet a reputable Baby Sleep Consultant or find a baby sleep program which will advise you to feed your baby to sleep, which surely speaks volumes in itself.

      This sounds sensible though, doesn’t it? However human digestion doesn’t quite work that way and how quickly your infant will empty their stomach isn’t entirely dependent on how much is consumed in one go.

      The fact is, babies, can’t store up ‘fuel’ to keep themselves going for extra time, hence feeding them more will not make them sleep longer. Some research has even shown that the opposite is true, and the larger the feed volume, the faster the stomach will empty.

      Did You Know That Breastfed Babies Will Drink Approximately The Same Amount Of Milk Over 24 Hours Between The Ages Of 1 To 6 Months?

      Despite what many people still believe, if your baby suddenly starts breastfeeding more often, it has nothing to do with trying to increase your milk supply. If a baby suddenly wants to feed more frequently, this could be due to developmental changes, not just hunger. What will happen is they will likely drink less at each feed if they begin to feed more often. Again, some research suggests that this is to do with the changing milk composition, faster stomach emptying time, or an increased need for comfort. Whatever the reason, it is important to know this, because if the total daily milk volume stays about the same, then giving extra milk on the assumption that your baby is extra hungry will not work.

      baby sleeping happy after a feed

      The Risk Of Overfeeding Your Baby

      Overfeeding is another problem with giving a baby extra milk, often parents ask can you overfeed a baby? And the answer is yes! This can have a negative effect on your milk supply (if you are breastfeeding), but it can also stretch your baby’s stomach, leaving them feeling too full or uncomfortable. Think about what happens to us when we overeat, how do you feel? You likely feel very sleepy, all you will want to do is relax and sleep it off, right? Not to mention feeling uncomfortably full and bloated. But, if you keep doing this, your appetite increases as your stomach stretches. The same can happen with a baby. I have experienced this over and over again. Overfeeding your baby will not stop them waking up, but often this will make them wake up even hungrier. As parents, we certainly don’t want that to happen!

      Too often we are told that the only reasonable excuse for waking up at night is because of a genuine need for food and that the other reasons are unnecessary.

      Parents often believe that the baby wakes up at night mostly because they are hungry, and feeding them is the only way to get them back to sleep. Particularly with breastfed babies as it can be hard to know how to stop breastfeeding throughout the night especially as, in the early stages, the night feeds are so important to milk supply.

      The truth is Babies may wake up for many reasons, such as warmth, connection, comfort or they might be in pain. Yes, feeding will help them to get back to sleep, but we have missed the important message the baby is trying to communicate to us. As parents, we need to recognise the difference between comfort-nursing and hunger.

      I have worked with numerous babies, both breastfed and bottle-fed. Night wakes are usually an indication of something else going wrong, which once identified and dealt with correctly will usually solve the problem fairly quickly.

      Have you downloaded your freebie yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

      For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
       1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.

      Will My Baby Sleep Better If I Feed them Every 4 Hours?

      Will My Baby Sleep Better If I Feed them Every 4 Hours?

      Should You Only Feed The Baby Every 4 Hours?

      I am sure you have heard this before: “If You Feed Your Baby Every 4 Hours, They Will Learn How To Sleep Better.” 

      This comes from the idea that babies only wake up due to hunger and making sure they are ‘not just feeding for comfort’, will make them sleep better.

      There are a couple of reasons why people might think why this would work is

      • The baby is feeding for comfort, and this is unnecessary.

      • The baby must be taught to only feed when they are actually hungry.

      If the baby is actually waking up hungry, then feeding them less isn’t simply going to work. They will initially just cry for the whole time until they get fed.  (Yes this will stop at some point, they will give up on crying – they will give up letting you know their needs). When it comes to feeding your baby, they are going to be exhausted from crying, and they might not even finish their feed. They will ‘crash out’, their cortisol levels (stress hormone) will be very high and they will most probably struggle to stay asleep past their first sleep cycle.

      If they not hungry and feeding for comfort, then we will need to figure out other ways to comfort them, because the need for comfort isn’t just going to go away if we start feeding them every 4 hours.

      Yes, you could ignore their need, but that might not be such a good idea later on. This is why:

      Some babies have a very small appetite and if you feed them less often, you risk them not being able to get enough calories during a 24h period. You are risking them getting dehydrated and getting sick very quickly.

      If the baby is bottle-fed this might stretch their tummies, which might impact their appetite regulations later on.

      If the baby is breastfed, this strategy is risky because it assumes that:

      • The breast always makes the same amount of milk each time, which they DON’T.

      • You can control how much milk a baby drinks in one feed, which you CAN’T.

      • The mother can store larger amounts of milk necessary for less frequent feeds, which is not always possible.

      asian baby girl sitting on gras drinking her formula milk from a bottle

      To summarise this, babies feed frequently for many reasons.

      Just because they might settle better after the feed doesn’t mean that hunger was why it was appropriate to feed them. Feeding and hunger are not always the same thing. We’ve come to think about this with an adult mentality of equating comfort-feeding with over-eating. But while eating too much food isn’t a good idea, it’s not really a principle that can be applied to long breastfed infants, as there are many complex mechanisms to regulate and control milk intake and appetite in a breastfed baby.

      It is more possible to over-feed a formula-fed baby, but as long as you keep an eye on the total daily volume, you still don’t need to worry about it too much.

      This theory is really old fashioned, so please feed your baby if they hungry, don’t let them wait for 4 hours. You can still keep you baby in a lovely relaxed routine without too much interruption to their natural needs. If you stuck or confused, book a free call with me, I will surely help you to work out the right routine for your baby.

      references: Lets talk about your new family’s sleep, Lindsey Hookway, 2020

      So To Answer Your Question Is NO, Your Will Not Necessarily Teach Your Baby To Sleep Better, If You Feed Them Every 4 Hours, This Will Not Solve Your Baby’s Sleep Problems.

      Have you downloaded your freebie yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

      For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
       1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.

      Halloween Sleepy Food Ideas To Get Your Children Sleeping Well

      Halloween Sleepy Food Ideas To Get Your Children Sleeping Well

      As Halloween approaches, parents everywhere may be wondering how with all the Halloween Treats they can still trick their little one into going to bed at a reasonable time.

      Whilst planning earlier Halloween activities such as an afternoon Halloween party instead of a nighttime chocolate feast is a good idea if you’ve got little ones – this isn’t always possible, especially if your toddler has older siblings. We have listed some of our favourite sleep-inducing foods but with a spooky twist to let the kids join in the fun (but until a reasonable time!).

      The important thing is to have fun like one night of sugar-fuelled sleep issues won’t affect your routine as long as you pick it up the next day.
      The recipes below include foods that increase the production of sleep-inducing hormones. You can read more about these on our Foods and the full list of foods that Promote Sleep Blog here.


      Now, onto our spooktacular Sleepy Halloween Treats:

      halloween pancakes sleepy food to help kids sleep

      Spooky Sleepy Banana Pancakes

      Our banana and oat pancakes are a spooktacular way to include melatonin in your little one’s meal. The most important thing to remember is that – pancakes aren’t just for breakfast! These make a great, healthy dessert or Halloween treat. They can be whipped up easily within 15 minutes by an adult or it’s a great task to include your baby or toddler in as a messy play or learning experience – depending on their age!

      Ingredients (to make enough for 1 adult and 1 little!):

      • 2 ripe bananas

      • 2 Eggs

      • 8 TBSP or ½ Cup of rolled oats

      • ½ TSP baking powder

      • Cherries as a melatonin rich addition (optional)

      • Cherry jam to drizzle (optional)

        Treat Tip: If your child is a little older, consider whether to use chocolate chips as the ‘eyes’ of the ghost – but don’t forget your cherries for the mouth and drizzle to keep that sleepy secret sauce!


      • Mash up the bananas in a bowl with either a fruit masher or the back of a fork.
        Tip: This is a great part for your little one to help with.
      • Whisk the 2 eggs together and add to your bananas. Continue to mix well until they have formed one mixture.
        Tip: If you’re trying to be quick then you can add all the ingredients to a blender or hand blend!
      • Heat up your pan with a little oil on a medium high heat.
      • Add the rolled oats and the baking powder, mix well and then stand for a few minutes minutes to thicken.
      • Turn the pan to a medium heat and ladle/spoon the pancake mixture into the pan. Try to make some ghoulish shapes!
      • Cook for few minutes on medium heat.
      • Flip the pancakes and cook for a further few minutes.
      • Serve up, don’t forget to get creative with the fruit, jam, dessert sauce, chocolate chips or whatever you and your family are using.

      Let us know how it goes with a photo in the comments!

      halloween green smoothie food to help child sleep

      Green Sleeping Potion Smoothie

      This one is a super easy win and filled with fantastic nutrients! If your little one is old enough to participate in some imaginary play you could pretend you are making a magical potion together.

      All you need is:

      1 Banana

      Ice cubes

      A handful of Kale

      1 ripe Avocado

      Fresh orange juice (add to correct consistency)


      Put all the ingredients into your magic cauldron (or a blender if you don’t have a cauldron!) and blend until it is a smooth, green consistency. The avocado should make the potion smooth but if it’s too ‘green’ for your children, add some more orange juice.

        healthy ice cream to help child sleep

        Spiderlicious Ice Cream

        • 4 ripe bananas (the riper they are, they sweeter they will be) cut into round slices, frozen.

        • 2/3 cup full-fat coconut milk or unsweetened almond milk

        • 2 cups loosely packed baby spinach or to taste

        Blend together the coconut milk / unsweetened almond milk and the baby spinach.

        Once your have the spinach-puree, add the frozen bananas in and blend again until it reaches the desired consistency.

        Enjoy immediately or put into a loaf tin or similar, tightly sealed and into the freezer.

          edamame dip sleepy food for halloween to help kids sleep

          Edamame Dip With Carrot Sticks

          12 oz edamame frozen or fresh, shelled

          1 lemon just the juice

          1 clove garlic

          1/4 tsp cumin ground

          1/4 tsp black pepper

          1/4-1/3 cup olive oil


          • Fill a saucepan with boiling water. Add frozen edamame to the water and boil for 4-5 minutes. Drain and allow to cool.
          • In the bowl of a food processor, add edamame, garlic, cumin, salt, pepper and lemon juice. Turn on the machine and process for 2 minutes.
          • Scrape down the sides of the processor bowl and turn machine on again.  With the machine still running, slowly stream in olive oil through the feed tube. Check for consistency and seasoning.
          • You may top with a bit more olive oil, lemon juice and a sprinkling paprika if desired. Serve alongside fresh veggies, slices of pitta bread, breadsticks or some tortilla crisps for older children.
          turkey meatballs with halloween pumpkin

          Turkey Meatballs That Will Make Your Child Sleep

          • ground turkey

          • rolled oats

          • onion powder

          • garlic powder

          • dried parsley

          • dried basil

          • dried oregano

          • salt

          • pepper

          • egg


          Preheat oven at 400F (200 C) or pop then in air fryer for 20 minutes.

          Mix all the ingredients together and shape them mixture into balls.

          Place them on a baking tray and bake in preheated oven or fry them in your air fryer.

          You can add grated courgettes to hide some extra veg into you child’s food.

          We hope the recipes above help you have a few Spooky but Sleepy treats this Halloween! Remember, it’s important not to put too much pressure on yourself to stick to bedtime routines on one off instances like these. Whilst our sleep routines are important, so are the memories we create together on special occasions. If you’re going to visit family this Halloween and your child will be sleeping elsewhere, don’t forget to check out our blog on How To Get Your Baby To Sleep Whilst Travelling.

          Have you downloaded your freebie yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

          For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
           1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.