Surviving 8 Week Sleep Regression with Your Baby

Surviving 8 Week Sleep Regression with Your Baby

by | Mar 6, 2023 | Sleep Regression

 TABLE OF CONTENT:

What is sleep regression, what ages will my child go though a sleep regression and how long will it last?
So why is 8 week sleep regression happening and is this normal?
What can I do to help my baby during 8 week sleep regression?

8 Week  Sleep Regression

As a Baby Sleep Coach, one thing I find parents quickly learn about feeling you are getting the hang of having a newborn and navigating their sleep patterns, is that you shouldn’t get too comfortable. Over the first few years of their life, your child will go through many regressions in their sleep.

The best way to tackle this sleep turmoil is to be prepared and not to be blindsided when your good sleeper is suddenly a sleep avoider.

But let me reassure you, it will not last forever and will eventually pass. It is important not to create new ‘bad habits’, so check out the advice below on what you can do to survive the 8 week sleep regression.

mum holding new born swaddled baby

So What is Sleep Regression?

A sleep regression is a period of time, usually lasting a few weeks, during which a baby or young child who previously slept well suddenly begins to wake up frequently during the night and have difficulty falling or staying asleep. Sleep regressions can occur at several ages.

There is no scientific evidence to suggest that there is a specific 8 week sleep regression. However, many parents report that their babies go through a period of disrupted sleep patterns around the 8 week mark.

During this time, babies may have trouble settling down to sleep, may wake up more frequently during the night, and may be more fussy or irritable during the day. This can be a challenging time for both parents and babies, as disrupted sleep can lead to exhaustion and stress.

Some possible reasons why babies may experience disrupted sleep around 8 weeks of age include growth spurts, developmental changes, or a shift in their circadian rhythms. However, every baby is different, and the exact cause of disrupted sleep patterns may vary from one baby to the next.

At what age will my child go through a sleep regression?

8 weeks

4 months

8 – 10 Months

12 – 15 Months

2 years

How long does 8 week sleep regression last?

The length of 8 week sleep regression can vary depending on the individual child and the cause of the regression. Some sleep regressions may only last a few days or a week, while others may last for several weeks. But let me reassure you, it will not last forever and will eventually pass. It is important not to create new ‘bad habits’, so check the advice below on what you can do to survive the 8 week sleep regression.

Why is the 8 week sleep regression happening?

It is roughly around the two month mark that your baby undergoes both physiological and hormonal changes because that is just a part of them growing up!

This first one is due to the fact that all of the melatonin they had stored up from their mothers while in the womb is now switching to their own system where they begin to produce their own! You would probably think it was pretty amazing if you weren’t so tired. You know the term ‘sleepy newborn’? Well that is all about to change as they become more aware of their environment and the people in it and will become more alert to their surroundings.

Now the world is becoming a much bigger place for them as their sight improves too, who wouldn’t want to take all of that in as much as they could?

Is this going to be the new normal?

All those changes happening to your baby right now are part of their development. The frustration of having a baby who won’t go back to sleep will ease. Your baby will start producing their own melatonin, learn to settle themselves and go back to sleep between periods of rest. Additionally, nap times will increase, giving you a much-needed break.

Exhausted mother holding sleeping baby during 8-week sleep regression

What can I Do to Help my Baby During 8 Week Sleep Regression?

As difficult as things may seem right now, I am here to tell you it isn’t all as depressing as it seems and to give you my top 10 survival tips.

1. Make changes to where they sleep.

Make sure you are making the night sleep vs day sleep very black and white. Keep your daytime interactions in brightly lit rooms. Make the awake time fun – lots to do, lots to see. Nap time and bedtime are for settling down relaxing and ultimately aiming for a much deeper sleep with no distractions. The darkness will help the melatonin I mentioned your baby is trying their best to produce. A blackout blind may help.

2. Avoid making changes to routine

Set your routine and stick with it. It isn’t going to instantly make things better because it’s an 8 week sleep regression, but making changes or adding gadgets will mean your baby has too many things going on and will be more difficult to settle. Be strong, be consistent, and your reward will come in the long run.

3. Create a calm sleeping environment

Make sure your baby’s sleep environment is ideal. Keep the room dark, quiet, and at a comfortable temperature. Use white noise or soothing sounds for relaxation. Here’s how to create a sleep friendly bedroom.

4. Comfort your baby

When your baby wakes at night, provide comfort with soothing words and gentle touches. Consider using Dr. Harvey Karp’s 5 S’s soothing techniques to help them relax and return to sleep. Explore more in the 0-3 months sleep guide here.

5. Practice safe sleep

Make sure your baby is sleeping in a safe environment, such as on their back in a crib with a firm mattress and fitted sheet.

6. Get support

Reach out to friends and family members for support during this challenging time. Consider hiring a childcare provider such as a nanny, maternity nurse or a sleep consultant or asking a family member to watch your baby for a few hours so you can rest.

7. Take care of yourself

Strive to prioritize your own rest by napping when your baby sleeps, maintaining a balanced diet, and engaging in regular exercise. Consider taking a stroll outdoors with the pram for some fresh air, as Vitamin D is essential for better sleep. Remember, self-care is vital for being the best parent you can be.

8. Be patient

Remember that the 8 week sleep regression is a phase that will eventually pass. Be patient and keep trying different techniques to help your baby sleep better.

9. The bigger the baby bigger the feed

Your baby has a growing belly, but it doesn’t mean they have recognised that. If they are still taking the small feeds that their few-day-old self was eating, then it makes sense that they will wake up sooner, hungry because they weren’t full in the first place.

This might mean a feed now will easily send them back to sleep, but if you are not practicing feed on demand, then encouraging a bigger feed rather than small snack feeds will help them settle for longer. Feeding every 2-3 hours with full feeds during the daytime is more likely to achieve longer stretches at night.

10. Well timed and placed naps

As previously noted, the sleepy newborn phase is gradually fading away, and your baby’s periods of wakefulness are becoming more frequent. During the 8-week sleep regression, extending your baby’s awake times gradually can help prevent them from being under-tired, which can lead to waking up too soon or difficulty resettling. However, be cautious not to push them too far, as over-tiredness may make it challenging to get them to sleep.

Why Does My Child Wake Up Early and How to Fix Early Rising: Understanding the Causes and Solutions

Why Does My Child Wake Up Early and How to Fix Early Rising: Understanding the Causes and Solutions

by | Oct 13, 2022 | mouthbreathing, early rising, twins, bursts

TABLE OF CONTENT:

why does my child wake up early?
7 tips on what to do when your child wake up early

Does your child wake up early?

 

As a baby sleep coach and parent, I know that some of the scariest questions you can hear when raising a child are, “Is your baby a good sleeper?” and “Does your child sleep through the night?” and “Does your child wake up early?”. It becomes the standard by which we judge our parenting—whether we get a good night’s sleep or whether the bags under our eyes tell a very different tale.

You begin to wonder how others seem to manage it while you feel doomed to restless nights and early mornings. Even though you have to remember that every child is different, there are a few things that you can do to try and make supporting your child to sleep through the night easier for your family.

Child wake up early, jumping on the sofa full of energy. Mum is stressed and tired from Stressed mom, tired holding her head.

So Why Does My Child Wake up Early?

Your child may wake up early for various reasons. Some of these are easily solvable, here are some of the most common reasons:

1. Do you know how much sleep does your child need?

Having too much sleep during the day, especially during nap time, may be the reason your child doesn’t need as much sleep at night as you were hoping for, hence your child wakes up early in the morning simply because they had all their sleep. Here is a chart of how much sleep your child needs.

2. Is their bedtime the right time?

If, as above, they only need a set number of hours of sleep, then if their bedtime is not right, they could already be getting all the sleep they need, and that is why they are waking up early.

3. Old habits are hard to crack.

If your child had adjusted their body clocks to wake up at a certain time, then it may have become natural to them. With a little patience though, these habits can be broken.

4. Check your child’s environment, is there something that makes your child wake up early?

Check if there is something else that happens at the same time as your child wakes up. Maybe the heating comes on at that time, and the radiator makes a noise, or maybe it’s the time light comes streaming in. Checking for things in your child’s environment means you can rule another possible cause out.

5. Is your child still comfortable?

Is your child waking up early due to a full nappy or hunger? It may be what is waking them up if they have had too much to drink or too little to eat before bed. Make sure your child is comfortable to encourage better sleep.

6. Did your child have a good day?

Your child may wake up unsettled by something that happened during the day that may have upset or frustrated them. Ensuring a positive and calm environment during the day can contribute to better sleep at night.

7. Are genetics the problem for your child to wake up early?

Wondering why your child wakes up early? It’s not just about bedtime or habits; genetics might be at play too. A recent study by Desana Kocevska and team found that being a morning person could run in the family. So, if your little one seems naturally inclined to rise early, it could be influenced by their genes. This study highlights how genetic factors can affect a child’s sleep patterns from an early age. Remember, children’s sleep habits change, and with a bit of patience, you can navigate through those early mornings when your child needs to wake up early.

8. Is it possible that my child wake up early because they are just early risers?

Early waking could definitely just be a part of who they are. For some children, it is natural for them to wake up and be ready to start the day bright and early. Their biological clock might just be set earlier than other children, and unfortunately, after everything else has been ruled out, it may just be something you will have to work out a new life routine around.

 

“Just remember though, it won’t last forever.Children’s sleep patterns change all the time but until then, a few changes to your own routine to help you cope with the early mornings will probably be the best way forward. If you’re looking for solutions for managing early waking, check out this helpful early rising guide!”

Download Your Guide Now!

“However, before you resign your life to seeing more sunrises than you’d like, below are some of the things you can do to help with the child who wake up early.”

6 Tips on What to Do When Your Child Wake Up Early

1. Is your child up when the sun is up?

With a little investigation at the right times, you can check how much light is coming into your child’s room and where it is landing. Light equals daytime which to a child equals playtime so keep it out of your room until you are ready and consider a blackout blind if needed.

2. Did you check for environmental noises that might be the reason why your child wake up early? 

It may take you getting up a little bit before your child’s usual wake-up time to spot it but it will be worth it to hear those noisy radiators that come alive when the heating comes on.  By doing this it may be obvious exactly what it waking your child up and you have a problem to be fixed. A white noise machine might help disguise any environmental noises and prevent them from becoming an alarm clock for your child.

3. Are you keeping the mornings calm and steady?

If as soon as your child wakes up they have a full-on morning of their favourite things, then there is no wonder your child wants to jump right out of bed and start their day. Having a calm morning routine, making sure they get dressed and ready for the day and then doing relaxing and none strenuous activities like colouring, reading or simple puzzles are less likely to encourage your child to rush out of bed unlike ‘rewarding’ them with watching TV at 5 am.

4. Does your child wake up early because of hunger?

Then later or fuller evening meals may help. This may mean you have to decrease snacks to try and encourage them to eat more substantial food in the evening. Here are some sleepy foods you should introduce in their evening meals.

5. Have you assessed your child’s sleep routines?

Too early to bed may mean that they have already had all the sleep they need by the time they get up at silly o’clock in the morning. Adding an extra hour to their bedtime might get you that extra hour you crave in the morning. You can check your child’s sleep needs here.

Maybe it’s the opposite and your child is too late to bed. Being overtired means your child is not getting a good night’s sleep, and it is more likely to be restless rather than fall into the deep sleep they need.

Creating a relaxing environment for your child to chill and get in the right frame of mind ready for bed is going to promote a much less stressful situation. Activities like colouring or reading are perfect because they avoid screens and don’t over-excite your child into having an additional burst of energy just before you want them to drift off to sleep.

6. While we are on the subject of sleep patterns, does your child still need a nap for that long?

Or even a nap at all.  If your child only needs 10 hours of sleep and they are already having 2 during the day, then maybe they only need 8 at night time, and that’s why they are waking up earlier than you would like. This may take a bit of trial and error, but hopefully, as you attempt new sleep patterns, it shouldn’t take long to see a difference one way or another and for you to know that this could be the problem.

Don’t get into a bad cycle of needing early naps because they have woken up early and then needing an early bedtime because that is going to create bad habits and suck you into a terrible cycle. If you’re navigating these challenges, be mindful of avoiding the early nap trap and work towards establishing a more suitable sleep routine for your child who may wake up early.

 

Efforts to prevent child wake early - a parent's determined journey.

How To Stop Your Child Wake up Early?

This blog provides valuable insights into analysing your baby, toddler, or child’s sleep behaviours to pinpoint the cause of early waking and effectively support them to sleep until a more reasonable hour.

To learn more about recognising the best methods and solutions to prevent your child from waking up early based on their individual behaviors and sleep patterns, explore our comprehensive sleep resources. From tailored sleep support and personalised sleep plans to a variety of  sleep guides and audiobooks, we have the tools to help your child sleep later in the mornings.

How Much Sleep Child Needs? The Chart of Sleep Needs by Age.

How Much Sleep Child Needs? The Chart of Sleep Needs by Age.

by | May 19, 2022 | dress baby, baby room, safety sleep, how much sleep

 TABLE OF CONTENT:

Importance, Variability, and Developmental Considerations for How Much Sleep Child Needs.
Understanding How Much Sleep Child Needs: Chart of Sleep Needs.
Reflection Activity: Assessing Your Child's Sleep Patterns

SO HOW MUCH SLEEP CHILD NEEDS?

A common question I get from tired parents is – “how much sleep child needs?” New parents, in particular, can struggle with the concept that their baby has had as little sleep with them, is so much smaller, and yet seems to have bundles of energy whilst we have none. Quite rightly, parents can be concerned because they know that sleep is an important factor in any child’s development and allows them to grow physically, emotionally, and cognitively but the question still remains; How Much Sleep Child Needs?

Let’s explore this to gain clarity on the optimal sleep duration for children.

infant sleeping on the back on mattress

Importance, Variability, and Developmental Considerations for How Much Sleep Child Needs.

When a child doesn’t get their much-needed sleep, they become more emotional and find it harder to concentrate on their daily activities. While a single night of poor sleep may not have significant repercussions, consistent sleep deprivation can impede their development. The same holds true for babies, who require adequate rest for their growth and well-being, despite their resistance to bedtime. Understanding how much sleep child needs is crucial for their overall well-being.

Similar to adults, the amount of sleep a baby needs can vary between individuals. While some babies may thrive on minimal sleep, others require more.

Generally, you can gauge if your baby has had enough sleep by observing their mood. However, external factors like teething can disrupt sleep patterns, making it challenging to assess their needs accurately. It’s essential to recognise that your own feelings about sleep may not necessarily reflect your baby’s experience.

The study, “Sleep Patterns and Their Impact on Child Development: A Longitudinal Study,” conducted by researchers at the National Institutes of Health (NIH) and published in the “Journal of Pediatrics,” explores how sleep patterns influence various aspects of child development. Through extensive analysis of a large cohort, the study provides valuable insights into the importance of adequate sleep for cognitive, emotional, and physical development in children. Parents and caregivers can glean practical recommendations from this research. You can read the full study here.

 

Chart of Average Sleep Needs for Children and Adults

chart of how much sleep child needs

Chart of Low, Average and High Sleep Needs in Children

Chart of high and low sleep needs for a child.

Understanding How Much Sleep Child Needs:

Understanding both average and the range of high and low sleep needs figures, as well as the breakdown of nighttime and daytime sleep amounts and number of naps, can help parents and caregivers better tailor their approach to meet the individual sleep requirements of their children.

Reflection Activity: Assessing Your Child’s Sleep Patterns

Take a moment to reflect on the amount of sleep your child is getting by completing the following questions:

What is my child’s average daytime sleep within 24 hours? Answer here: ______

What is my child’s average nighttime sleep within 24 hours? Answer here: ______

Calculate the total amount of sleep your child gets in 24 hours. Answer here: ______

Compare the total sleep amount to the recommended range written on the chart. Is there a significant difference? Answer here: ______

If there is a notable difference, identify whether it’s the daytime or nighttime sleep that’s causing the biggest disparity. Answer here: ______ 

As parents, we can often feel tired and desperate for the ‘break’ that daytime sleep provides. However, if it’s causing issues with nighttime sleep, it’s usually best to consider shorter daytime naps in exchange for a more restful night’s sleep.

It’s essential to recognise that some babies will only ever take short naps, regardless of your efforts to extend them. And that’s perfectly okay! Remember, more short naps can be equally as beneficial as fewer longer ones for your child’s overall well-being.

Take some time to reflect on these questions and consider how you can optimise your child’s sleep routine for optimal development and peace of mind.

For additional guidance on understanding how much sleep a child needs, consider exploring helpful sleep guides or audiobooks designed to assist you in creating better sleep habits for your little one. This guide offers valuable insights and practical tips to ensure your child gets the quality of sleep they need.

Foods That Help Baby Sleep, List of Sleep Inducing Foods, Meal Ideas, and Ideal Meal Times.

Foods That Help Baby Sleep, List of Sleep Inducing Foods, Meal Ideas, and Ideal Meal Times.

by | Apr 6, 2022 | vitamin D, sleepy food, Blue ligth, Separation anxiety

TABLE OF CONTENT:

List of foods that help baby sleep
What foods should breastfeeding mum eat?
Weaning And Foods That Help Baby Sleep Well - meal ideas for better sleep
What Is The Suggested Time To Eat Dinner

FOODS THAT HELP BABY SLEEP!

Welcome to our blog! Are you up at night, desperately searching for ways to help your baby sleep through the night and wake up less frequently? Look no further! Today, we’re diving into the wonderful world of sleep-inducing foods for your little one. In this journey, we’ll uncover practical tips and delicious mealtime options aimed at ensuring uninterrupted sleep for your baby or toddler. So, join us as we explore FOODS THAT HELP BABY SLEEP.

Additionally, I’d like to introduce you to a fascinating study that explores the reciprocal relationship between sleep and diet. This study highlights how these behaviors may influence each other, discussing how insufficient sleep adversely impacts dietary intakes and how dietary patterns rich in fruits, vegetables, legumes, and tryptophan-containing foods predict favorable sleep outcomes. It emphasises the importance of adopting a healthful diet to improve sleep quality and promote sustained favorable dietary practices.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8511346/

Assortment of foods that help baby sleep

Foods That Help Baby Sleep – let’s dive in:

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

 

List Of Foods That Help Baby 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 especially turkey
  • Fatty fish
  • Walnuts, pistachios and. cashews
  • Oats, wheat and barley
  • Rice, beans, lentils
  • Sweet potatoes, butternut squash
We’ve Explored Foods Thant Help Baby Sleep, But What About the Breastfeeding Mum?
Many mums opt for breastfeeding their baby, as it ensures that their breast milk is infused with sleep-supporting nutrients. The nutrients from foods that mums consume pass through into breast milk.

Breastfeeding mums should steer clear of excessive stimulants in their diet, such as caffeine, artificial additives, and sugar, especially if they are focusing on incorporating foods to help their little one sleep. Similarly, consuming foods rich in the amino acid tryptophan can be beneficial for breastfeeding moms aiming to support their baby’s sleep.

So, what should a breastfeeding mum eat? Tryptophan is abundant in a variety of foods, including turkey, eggs, wheat, oats, soy products, bananas, and green leafy vegetables. All these foods contain tryptophan, which aids in the production of the hormone melatonin to regulate sleep.

In a concise study titled “Analysis, Nutrition, and Health Benefits of Tryptophan” by Friedman M. (2018), published in the International Journal of Tryptophan Research, the author delves into the intricate analysis, nutritional aspects, and health benefits associated with tryptophan. Tryptophan, an essential amino acid, plays a crucial role in various physiological processes, including sleep regulation. The study provides valuable insights into the significance of tryptophan in promoting overall health and well-being.

https://doi.org/10.1177/1178646918802282

Image of a breastfeeding mother and her baby - list off foods for breastfeeding mum - foods that help baby sleep

Weaning And Foods That Help Baby Sleep Well. 

As your baby begins to wean at about 6 months of age, you can introduce foods that help your little one to sleep. 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 help baby sleep include those foods 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 spinach wilted down make a great sleep-supporting dinner or opt for easy-to-bake simple oat-based cookies sweetened with mashed banana or opt oats and banana pancakes.

Or whizz up a simple smoothie from milk (baby milk), banana, oats and spinach.

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 carbs.  Foods 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.

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 to make the most of the foods that help baby sleep better.”

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 breastfeeding prior to sleep at night can have a soothing effect that helps the baby relax and sleep.

    Sample Our Selection of Sleep-Inducing Recipes

    Banana pancakes - a healthy bedtime snack for babies to promote better sleep

    Super Sleepy Banana Pancakes

    Recipe

    room set up blog 8

    Nighty-Night Spinach and Barley Puree

    Recipe

    turkey meatballs

    Dreamy Turkey Meatballs Pasta

    Recipe

    room set up blog 4

    Cherry Sleep Smoothie

    Recipe

    banana and oat porridge

    Bedtime Porridge for Full Nights

    Recipe

    room set up blog 7

    Sleepytime Barley Sweet Potato Puree

    Recipe

    Explore Our Full Collection

    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. Your baby will benefit from well-timed meals too.

    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.

      • Remember, foods that help baby sleep should 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 breastfeeding immediately before bed can help your baby relax and sleep well.

      If you’re ever unsure about what foods to introduce or have concerns about your baby’s sleep habits, don’t hesitate to consult with a pediatrician or a registered dietitian. They can provide personalised guidance based on your baby’s specific needs.

      How to Create a Sleep Friendly Bedroom for My Child?

      How to Create a Sleep Friendly Bedroom for My Child?

      by | Apr 5, 2022 | Uncategorized

      TABLE OF CONTENT:

      Make The Children’s Bedroom A Screen Free Zone
      How Do I Make Sleep Friendly room for my child?
      Sleep Friendly Bedroom Set Up For A Newborn To 1 Year Old
      Sleep Friendly Bedroom For Older Child
      Sleep Friendly Bedroom for Older Children: What to Watch Out For:

      SLEEP FRIENDLY BEDROOM

      Arranging your child’s bedroom in a way that supports sleep can not only promote a more relaxing environment to fall asleep in but also an environment that supports resettling,  should your child wake during the night. You are aiming for the bedroom to be a calm, inviting space that your child associates with sleep.  

      “Let’s consider a range of strategies that can help you to create a sleep friendly bedroom for your child” 
      Family reading a book together in a cozy, sleep-friendly bedroom

      Make The Children’s Bedroom A Screen Free Zone

      • To create sleep friendly bedroom, aim to make the bedroom, and especially the bed, a no-screen zone, even during the day. Research shows that TV watching in the bedroom impacts young children’s sleep. The artificial blue light emitted by screens of televisions, smartphones, tablets, computers, and gaming systems promotes alertness and impacts our sleep-wake cycle or circadian rhythm.
      • Many parents find that using a nightlight emitting a red-light wavelength can support sleep by stimulating the production of the sleepy hormone, melatonin.  If your child is scared of the dark we recommend using a red night light, a lot of parents use soft glow room thermometers which have a gentle orange glow when the room is the right temperature. Try to avoid leaving the door open as this can be a fire hazard. Avoid being able to see blue lights as discussed here.

      How Do I Make Sleep Friendly room for my child?

      • Set the thermostat to a slightly cooler temperature to support your toddler to feel sleepy. Aim for between 16 – 18 degrees. Breathable cotton clothing can also help with keeping cool at night.

      Top Tip – put socks on your baby, under their sleep clothes, and the sleeping bag. Room temperature normally drops at around 5 am, this can wake your child as their feet suddenly get cold. Often the extra pair of socks can help with early rising.

      • Always Keep the sleep friendly bedroom quiet and consider using a white noise machine to mask outside sounds – particularly if your child has been used to this as a baby.
      • Use dark curtains or blackout blinds to block out light for ultimate sleep friendly bedroom environment.
      Family with older child and baby in a Moses basket in a cozy, sleep friendly bedroom"

      Sleep Friendly Bedroom Set Up For A Newborn To 1 Year Old

      • Opt for a soothing color scheme: Choose soft, calming colors like pastels or neutrals to promote a relaxing atmosphere conducive to sleep.
      • Avoid clutter and excessive decor in the nursery to minimize distractions that could disrupt sleep.
      • Use blackout curtains or shades to block out excess light during nap times and bedtime. Soft, dimmable lighting can also help create a cozy ambiance.
      • In the room, you should have a cot or Moses or a travel cot or carrycot. Use a good quality, firm, flat, and waterproof mattress covered with a cotton sheet. You will need a sleeping bag for a baby and light cellular blankets (remember to tuck those in, never have them loose in the cot with a baby).
      • Avoid using sleep pods or nests, sleepyheads, sleep positioners, hammocks, cot bumpers, pillows, duvets, loose heavy, non-breathable blankets, comforters, or soft toys for children under 1 year old. Make sure to always follow  Lullaby Trust safety recommendations! to prevent your baby from SIDS.
      • Monitor safety hazards: Regularly check the room for any potential safety hazards such as loose cords, sharp objects, or choking hazards that could pose a risk to your baby.

      Sleep Friendly Bedroom For Older Child

      • Use comfortable bedding and pillows that are appropriate for the temperature of the room – don’t forget to let your child help select their bedding or make it relevant to their likes and interests.
      • The Lullaby Trust recommends no bedding until after 12 months and ideally not until the child is using a toddler bed as opposed to a cot with raised sides. In these sleep guides, you will find great techniques that will help you with transitioning from co-sleeping, transitioning to the cot, or transitioning to a toddler bed.
      • Minimise electronics: Remove electronic devices from sleep friendly bedrooms such as TVs, computers, and smartphones from the bedroom, as the blue light emitted from screens can disrupt sleep patterns. Encourage quiet activities like reading before bedtime instead.
      • Check for safety hazards: Regularly inspect the bedroom for any potential safety hazards such as loose cords, unstable furniture, or clutter that could pose a risk to your child’s safety during sleep.

      How To Avoid Any Bedroom  Anxieties:

      • You can leave an item or an object that reminds your child of you to support your child to manage any sense of separation anxiety. For example, they could place one of your pyjama tops under their pillow as a reminder that you are never far away. A photo could serve a similar purpose.
      • Many children have a transitional object: a particular favorite teddy or blanket that helps them to feel secure when they are not there. This can be a great support to a child. If your child has a transitional object, encourage them to take this into the bedroom at sleep time. You can use “teddy” as a means of talking about sleep needs. For example, “Teddy has had a busy day and wants to be quiet and calm now. Can you keep Teddy company and help him drop to sleep?”

      Sleep Friendly Bedroom for Older Children: What to Watch Out For:

      • Attend to any objects that cast potentially frightening shadows at night. This could leave a child frightened. You can ask your child if there is anything they want to take out of their bedroom to get a sense of what may potentially scare them.
      • If your child plays in their bedroom, involve them in tidying away toys before bed, so there is a clear separation between “playtime” and “sleep time,” thus creating a sleep-friendly bedroom environment that is calming and relaxing.
      • If your child shares their room with a sibling, ensure each child has a separate space to call their own.

        Are you in need of more personalised sleep advice tailored to your child’s needs? Reach out to me today and let me help you create the perfect sleep environment for your little one!

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