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Screen Time. Does Blue Light Affect My Baby’s Sleep?

by Baby Sleep Coach | Apr 4, 2022 | Blue light and sleep

Discussions around Blue Light and its effects are becoming more popular than ever, with a lot of devices now offering blue light filters to decrease our exposure. Whilst as adults, the majority of us decide to ignore this guidance, are our babies and children over-exposed and can blue light take some of the blame for their difficulties sleeping?

boy thinking about blue light affect on sleep

What Is Blue Light? Does Blue Light Affect Melatonin Production?

Without getting too technical, all light (and colour) is made up of wavelengths and of those wavelengths, Violet and Blue are the shortest. Due to being the shortest, they interact with our Circadian Rhythm, which is our body’s internal clock and one of the largest factors that can influence either restful and restorative sleep or cause disrupted and unsatisfactory baby sleep.
The reason it causes this effect is that Blue Light suppresses the production of Melatonin, the hormone which makes us sleepy. That’s not to say that all exposure to Blue Light is bad, we require this exposure during the day to keep our bodies awake and working correctly! However, with babies and young children who require naps, it’s a fine balance.

Where Is Blue Light?

Blue light can be found in the sunshine (along with Vitamin D, which if you haven’t read our blog about it can be found here) which helps to promote sleep quality if exposed at the right time of the day. However, we can also get an artificial blue light on our devices with screens and even from some LED light bulbs. Some items such as night lights and the popular gro clock produce blue light! We recommend parents always check for whether an item uses blue light when you are buying baby nursery decorations or nursery accessories- or anywhere baby sleeps!

How Can I Limit Blue Light Exposure To Help My Baby Sleep Better?

It’s no secret that experts advise screen-time be limited for children, whilst this is something we all strive for in our daily lives it can easily be disrupted. Sometimes, despite our best efforts, we just need the kids to be distracted whilst we get something done! It’s tempting to use this any allocated screen time in the evening as we get tired and have more to do, but trying to keep the little ones away from screens for 2 hours before bed is the ideal practise so as not to mess with the Melatonin production.

Introducing… Red Light!

On the opposite end of the spectrum to its cousin Blue Light, Red light is the longest wavelength and has been proven to improve the production of Melatonin in the body and have no effect on the circadian rhythm.
You can buy red nights lights, a salt lamp, a red lampshade to swap over in the evenings or even multi-coloured light bulbs that can be controlled from an app on your phone! If buying any of these is an option for you then we would recommend giving it a try.

Are There Ways To Counter Blue Light During Baby’s Bedtime Routine?

In addition to avoiding screen-time for 2 hours before bed, our recommendation is to incorporate a peaceful bedtime routine. An example might be:

Having your evening meal in a room without TV (or turn the TV off)
Follow this up with some round the table games or conversation. Depending on how old your child is, this is also a great way to incorporate some family bonding! If you have a baby who can sit in the highchair you could use this time to exaggerate eating practices and try to get your baby to copy as a fun, developmental practise.

“Choosing The Right Foods In The Evening Can Also Help Baby To Sleep Through The Night. You Can Read About The Foods That Promote Sleep Here.”

Once the meal has settled and there has been some interaction, a great next step is bath-time. If you have the time, it’s always great to involve some play in the water. Don’t worry too much about getting baby excited at this point.

Once the baby/child is out and wrapped in a fluffy towel, it’s time to start using a quieter tone and making the drying and moisturising process calming. If you have learnt any baby massage techniques now would be a great time to use those and if you have red light available this would be a good point to use this.

Time for a bedtime story and cuddles before you put to bed routine, this might involve some bedtime milk.

References:

The Sleep Foundation: What is Circadian Rhythm? https://www.sleepfoundation.org/circadian-rhythm

The HealthLine: Does Red Light at Night Help or Hinder Your Sleep https://www.healthline.com/health/why-not-to-have-red-lights-on-at-night

So The Answer Is Yes, According To Scientific Research, Blue Light Can Affect Your Baby’s Sleep But By Applying Some Of Our Baby Sleep Expert Advice You Can Manage Your Sleepy Angel’s Exposure To Help Them Get A Restful Sleep.

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.

Tailored Sleep Plans with 1:1 support

Gentle Sleep Solution Guides for Instant Download

Frequently Asked Questions On How Can I Make My Child Sleep Better:

Can vitamin D help my baby sleep better?

What foods will help baby sleep better?

How to make kids room sleep friendly?

How does blue light affect your child’s sleep?

How to make going back to work after maternity leave easier?

How to adjust child’s routine when the clocks go back?

Advice and guidance of safer sleep for babies.

How to get babies and children to sleep when traveling?

Top 10 tips for traveling with a baby, toddler or a child.

How to help baby sleep in the heat?

How to adjust child’s routine when the clocks go forward?

Is it a good idea to give baby a dummy?

Breast pumping and sleep, when is best to breast pump.

Will my baby sleep better if I give them a bottle?

Will my baby sleep better if I feed them every 4 hours?

Will my nursery/ childcare provider support my child’s sleep?

How can I enjoy the first Christmas with my baby?

Halloween sleepy food recipes and ideas to get your children sleeping well.

5 Ways To Make Going Back To Work As A Mum Easier

by Baby Sleep Coach | Apr 3, 2022 | Working parents

Whether you’re going back to work after maternity leave or going back to work after being a stay at home mum, chances are you’re feeling a whole range of emotions about the transition. Not just for your little one but for you too!I wanted to share with you 5 ways you can make going back to work as a mum easier on the whole family, using my decades of experience working with families and their little angels.

1) Handover To Child-Care

When someone else is looking after your little one on a more regular basis, especially the first few times, it’s common to think of aspects of care that you’ve forgotten to mention multiple times throughout the day! Little things such as, how does baby like to be put to bed or that your toddler likes his sandwiches cut into dinosaur shapes that, whilst they don’t make much difference in the long run, are factors that you know will make your little one feel more at home. Make yourself a list of these things over the week or two before your child goes to child-care for the first time, this way you can pass over a simple document to your care provider and offer yourself peace of mind. Not sure what to include in your handover? There is a template included in our back to work guide here.

children in the nursery playing with the nursery teacher

2) Pre-Arranged Updates Where Possible

The temptation to constantly check our phones and emails can often be big at the best of times, however, if you’re back at work without your little one for the first time in a long time then that temptation is going to be strong. Whilst your employer will likely be understanding of this transitional period, it will be easier to not be glued to your personal screens if you have pre-arranged with child-care when they will contact you with little updates that aren’t an emergency. It also helps if, for instance, you’re in a meeting and you see an email flash up from nursery. Luckily, you’re already aware that they were planning to send an email at 2 pm so you don’t feel the need to lunge at your phone.

3)|Which Child-Care Option Is The Best?

There are so many more child-care options available than there have been in previous years and it’s important to carefully consider not only what works best for you in terms of convenience but which environment your little one will thrive in the most. Talk to other parents in your area if you can and ask for recommendations (even if it’s strangers in a local Facebook group) and if at all possible request settling-in sessions – even if it’s with a relative or friend. That way not only will they feel more settled but you’ll hopefully be more reassured they are okay on your first day back at work. A full breakdown of the pros and cons of child-care providers and things to consider in our bigger guide.

little girl going to school with her dad

4) How To Calm First Day Nerves?

Both you and your child might be feeling nervous about your first day at work, childcare or school. Firstly, you must try not to pass your feelings of anxiety onto the child, try to phrase everything positively for the both of you. Such as, ‘What are you most excited about for your first day? Mummy is excited about seeing her work friends, how about you?’. You can also try some breathing exercises, if you’re doing this with your child we recommend suggesting you both take a deep breath whilst thinking about any of your worries and then blow them away when you breathe out.

5) Getting Over Mum Guilt

Mum Guilt gets all mothers at some point during their child’s lives and a common flair up for these feelings is going back to work and placing them in the care of someone else. A key milestone in helping yourself work through the feelings of guilt is to revisit your values, as detailed in this Harvard study. Think about the reasons behind your return to work and the values you are looking to instil in your child.

A helpful exercise is to remind yourself of these in moments of doubt “I’m returning to work to financially support our family”, “I’m returning to work to role-model a good work ethic to my children” or similar.

If you’re worried about returning to work or need some extra support to build your confidence so you can feel comfortable returning, you aren’t alone and I have more advice available to you. For a bargain price of just £14.99 you can get my guide which provides a breakdown of all aspects of returning to work as a mum. From a detailed analysis of different childcare options; to helping your little one transition to childcare; to helping yourself return to the working environment, I’ve got you covered. Check out my new guide here or contact me for more information.

If you have any suggestions of your own please suggest them in the comments.

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.

Tailored Sleep Plans with 1:1 support

Gentle Sleep Solution Guides for Instant Download

Frequently Asked Questions On How Can I Make My Child Sleep Better:

Can vitamin D help my baby sleep better?

What foods will help baby sleep better?

How to make kids room sleep friendly?

How does blue light affect your child’s sleep?

How to make going back to work after maternity leave easier?

How to adjust child’s routine when the clocks go back?

Advice and guidance of safer sleep for babies.

How to get babies and children to sleep when traveling?

Top 10 tips for traveling with a baby, toddler or a child.

How to help baby sleep in the heat?

How to adjust child’s routine when the clocks go forward?

Is it a good idea to give baby a dummy?

Breast pumping and sleep, when is best to breast pump.

Will my baby sleep better if I give them a bottle?

Will my baby sleep better if I feed them every 4 hours?

Will my nursery/ childcare provider support my child’s sleep?

How can I enjoy the first Christmas with my baby?

Halloween sleepy food recipes and ideas to get your children sleeping well.

Clocks Go Back, What Now? How Do You Adjust Baby’s Routine?

by Baby Sleep Coach | Apr 1, 2022 | Time change and child's routine

Every time the clocks go forwards or backwards, parents across the world whose baby has finally settled into a nice sleep schedule or sleep routine go into a panic. As parents, we begrudge the hour earlier wake up call but how do we get them to go to sleep an hour earlier too? It’s also a great time to adjust bedtimes and naptimes if needed or wanted, it all seems to be subject to change due to Day Light Saving Time – what can we expect?

Spring Forward, Fall Back

We are taught this saying to remember which way the clocks are going but, is it just us or can we also spring back and fall forwards meaning we still have to rack our baby-tired brains for the answer?

In October, the clocks go backwards an hour and as our Baby Sleep Coach inbox begins to fill with worried parents, we wanted to share some quick tips for ways you might want to adapt your routine.

Ways You Might Want To Adapt Your Routine:

1) Start Putting Your Baby To Bed Slightly Later

To help with the transition of an hour, start putting your child to bed slightly later from Thursday. We recommend just 15 minutes later on Thursday and then to keep increasing by 15 minutes nightly until Sunday when you can put them to bed at the normal time. This can help by allowing your child minor adaptions and hopefully, the small changes will mean the wake-up time isn’t disturbed. Make sure to stick to their usual bedtime routine at the later time.

2) If Your Baby Wakes Up An Hour Later Once The Times Have Changed, Gently Adjust Nap time

We all know the joy of trying to get baby to stay awake around nap time, but if your baby does wake up later in the morning try to adjust their naps by 20 minutes so that they falling into the ‘new time’ schedule throughout the day. This should only take a day or two to allow them to adjust. If baby tries to ‘catch up’ by stretching their nap or sleeping late, don’t be tempted to let them or you’ll have to continue the adjustment cycle for longer.

3) Go Outside!

The natural light/dark times affects our circadian rhythm which is a large factor in your body’s sleep preparation. Unsurprisingly, the ‘daylight savings time’ was created to capture the main hours of light! We have spoken about the positive effects of Vitamin D previously but it is definitely worth getting outside to let your baby soak up some natural light on the day the clocks move backwards.

4) Tire Them Out!

Most parents find a ‘later’ bedtime harder to achieve with little ones, the clocks moving in October are more difficult than in March time! If you try to do more physically exhausting activities, particularly outside, on those first few days following the clock change then this will greatly contribute to them settling.

6) Be A Rolemodel!

In addition to ‘practising what you preach’, make sure you look after your own schedule too. Remember, not only are they potentially going to get up at the same time as before (this will adjust in time), but you are losing an hour of your own bedtime too!

5) Don’t Adjust Anything.

A lot of parents just carry on with their normal routines when the clocks change, whilst mentally preparing to potentially struggle to stick to bedtimes. Just as our bodies naturally adapt, so do our little ones. This is the method we at Sleepy Angels will be using, but it’s all personal preference. With my own children, I sometimes haven’t even realised the clock has changed!

What About Feeding Times When The Clocks Go Back?

A lot of parents, particularly with babies that haven’t been weaned yet, find that the main adaption when the clocks move is feeding times. Unless medically advised due to What about feeding times when the clocks go backwards?

A lot of parents, particularly with babies that haven’t been weaned yet, find that the main adaption when the clocks move is feeding times. Unless medically advised due to weight issues or premature babies, our Baby Sleep Coach advises against trying to stick to the 4-hour feeding schedule (which you can read more about here) and trying to be responsive to the baby’s hunger and this is encouraged even more so with Daylight Savings Time adjustments.
Our advice is to ‘be ready’ to feed the baby at the normal time but don’t be disappointed if they want to wait slightly, or feed earlier, it is best to feed when the baby starts to show signs of hunger.

The same applies with a weaned baby, try using sleepy foods! By giving foods that increase the production of Melatonin (the sleepy hormone!) can also encourage them to sleep better. Check out this blog on foods that will help baby sleep better. Otherwise, try to feed them at the correct time and be understanding and patient if they aren’t as readily hungry for a couple of days, you can always give a snack if they eat less at the mealtime’.

We really hope this advice has helped to ease any anxieties you might be experiencing around the upcoming Daylight Savings Time. It is so understandable that parents worry all their hard work around baby’s sleep will be ruined by this shift in time but we can reassure you that it won’t be, any adjustments will be minor and completely temporary!

If you have any further questions, or maybe you’re experiencing some other parenting anxieties you’d like to see a blog about please reach out to me in the comments below

References:

https://pubmed.ncbi.nlm.nih.gov/23910656/ – Entrainment of the human circadian clock to the natural light-dark cycle, The National Library of Medicine
https://www.sleepfoundation.org/circadian-rhythm/daylight-saving-time – Daylight Saving Time, The Sleep Foundation

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.

Tailored Sleep Plans with 1:1 support

Gentle Sleep Solution Guides for Instant Download

Frequently Asked Questions On How Can I Make My Child Sleep Better:

Can vitamin D help my baby sleep better?

What foods will help baby sleep better?

How to make kids room sleep friendly?

How does blue light affect your child’s sleep?

How to make going back to work after maternity leave easier?

How to adjust child’s routine when the clocks go back?

Advice and guidance of safer sleep for babies.

How to get babies and children to sleep when traveling?

Top 10 tips for traveling with a baby, toddler or a child.

How to help baby sleep in the heat?

How to adjust child’s routine when the clocks go forward?

Is it a good idea to give baby a dummy?

Breast pumping and sleep, when is best to breast pump.

Will my baby sleep better if I give them a bottle?

Will my baby sleep better if I feed them every 4 hours?

Will my nursery/ childcare provider support my child’s sleep?

How can I enjoy the first Christmas with my baby?

Halloween sleepy food recipes and ideas to get your children sleeping well.

Safer Sleep For Babies, Advice And Guidance.

by Baby Sleep Coach | Apr 1, 2022 | Baby sleep Safety

Safer Sleep For 0 To 6 Months Olds

It’s important to spend some time considering how to implement safer sleeping strategies for your new-born. The decisions we make about where and how we place our babies to sleep can impact their health and safety. Some common practices of the past are no longer considered to be the safest way to support your baby to sleep. The advice listed here is from the evidence-informed information provided by the Lullaby Trust: a leading UK Charity who aim to reduce the number of SIDS (Sudden infant death syndrome) deaths by providing safer sleep advice.

Temperature

It is important to make sure that your baby is at a comfortable temperature – not too hot or too cold. The chance of SIDS is higher in babies who get too hot.
A room temperature of 16-20°C – with light bedding or a lightweight, well-fitting baby sleep bag– is comfortable and safe for sleeping babies.
It can be difficult to judge the temperature in the room, so use a room thermometer in the rooms where your baby sleeps.
Regularly feel your baby’s chest or the back of their neck (your baby’s hands and feet will usually be cooler, which is normal). If your baby’s skin is hot or sweaty, remove one or more layers of bedclothes or bedding.
Babies who are unwell need fewer, not more bedclothes.
Babies do not need to wear hats indoors, nor sleep under a duvet or quilt.
We recommend using sleeping bags once baby is over 9lbs but please ensure you check the tog rating for the temperature of the room.
Swaddling is a great comfort for baby’s, especially newborns, but please bear in mind the swaddling dos and don’ts.

Sleep Location For 0 – 6 Month-Old Babies

The safest place for your baby to sleep is in the same room with you for the first six months.
Place your baby to sleep in a separate cot or Moses basket in the same room as you for the first 6 months, even during the day.
Some parents choose to co-sleep with their baby. See the advice listed below specifically for safer co-sleeping.
Never sleep on a sofa or in an armchair with your baby. Sleeping on a sofa or in an armchair with your baby is one of the most high-risk situations for them.
The chance of SIDS is lower when babies sleep in a separate cot in the same room as their parents

Sleep Position for babies

You should always place your baby on their back to sleep and not on their front or side.
Sleeping your baby on their back (known as the supine position) every night is one of the most protective actions you can take to ensure your baby is sleeping as safely as possible.
There is substantial evidence from around the world to show that sleeping your baby on their back at the beginning of every sleep or nap (day and night) significantly reduces the risk of sudden infant death syndrome (SIDS).
You should always place your baby on their back to sleep and not on their front or side (unless your doctor has advised you of a medical reason to do so)
Sleeping a baby on their front or side greatly increases the chance of SIDS
It is important that you always put your baby on their back as part of their regular sleep routine – the chance of SIDS is particularly high for babies who are sometimes placed on their front or side
Once your baby can move themselves from their back to their front and back again by themselves, they will be able to find their own sleeping position.
The first few times they roll onto their tummy, you might like to gently turn them back, but do not feel you have to get up all night to check. Give them some time to play on their tummy while they are awake to help their development, but make sure you supervise them while they are on their front.

How to Set Up Baby Cot safely / Moses Basket Contents

Remove soft toys from your baby’s sleep area before each sleep period. Babies should be slept in a clear sleep space, which is easy to create in a cot or Moses basket.

Sleep Pods Or Sleep Nests Are NOT Safe For Baby to Sleep In

There are some items that I would not recommend

• pods or nests
• pillows, duvets or thick heavy bedding
• cot bumpers
• hammocks
• sleep positioners

Parent And Baby Co-Sleeping

Sharing your bed with your baby is called co-sleeping.

For safer co-sleeping:

Keep pillows, sheets, blankets away from your baby or any other items that could obstruct your baby’s breathing or cause them to overheat. A high proportion of infants who die as a result of SIDS are found with their head covered by loose bedding.
Follow the other safer sleep advice to reduce the risk of SIDS such as sleeping baby on their back.
Avoid letting pets or other children in the bed.
Make sure baby won’t fall out of bed or get trapped between the mattress and the wall.

It is important for you to know that there are some circumstances in which co-sleeping with your baby can be very dangerous:

Either you or your partner smokes (even if you do not smoke in the bedroom).
Either you or your partner has drunk alcohol or taken drugs (including medications that may make you drowsy).
You are extremely tired.
Your baby was born premature (37 weeks or less).
Your baby was born at a low weight (2.5kg or 5½ lbs or less).
Never sleep on a sofa or armchair with your baby, this can increase the risk of SIDS by 50 times.

You should never sleep together with your baby if any of the above points apply to you or your partner.

How Can I Make Sure My Child-Care Provider Follows My Safe Sleep Guidelines?

All Child-care providers whether they are independent child-minders, a nursery setting or a relative should be following safer sleep guidelines. It is definitely a conversation you should have with them when considering your child’s placement with them. Look for pro-active nurseries such as Highbury Community Nursery, who are actively engaging conversations around best sleep practices with their parents by seeking out professional advice to follow and dispense. If you are a child-care provider and would like to discuss getting an informational newsletter to send out to your parents from a professional Baby Sleep Coach, then please get in touch as I’d be happy to help!

References:

https://www.lullabytrust.org.uk/safer-sleep-advice/

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.

Tailored Sleep Plans with 1:1 support

Gentle Sleep Solution Guides for Instant Download

Frequently Asked Questions On How Can I Make My Child Sleep Better:

Can vitamin D help my baby sleep better?

What foods will help baby sleep better?

How to make kids room sleep friendly?

How does blue light affect your child’s sleep?

How to make going back to work after maternity leave easier?

How to adjust child’s routine when the clocks go back?

Advice and guidance of safer sleep for babies.

How to get babies and children to sleep when traveling?

Top 10 tips for traveling with a baby, toddler or a child.

How to help baby sleep in the heat?

How to adjust child’s routine when the clocks go forward?

Is it a good idea to give baby a dummy?

Breast pumping and sleep, when is best to breast pump.

Will my baby sleep better if I give them a bottle?

Will my baby sleep better if I feed them every 4 hours?

Will my nursery/ childcare provider support my child’s sleep?

How can I enjoy the first Christmas with my baby?

Halloween sleepy food recipes and ideas to get your children sleeping well.

How To Get Baby To Sleep When Travelling?

by Baby Sleep Coach | Apr 1, 2022 | Traveling with a baby and sleep

As travel begins to slowly reappear you might suddenly be faced with stress around how to travel with your baby, how to help your baby sleep on vacation and of course where your baby can sleep when travelling.
Fear not, combining years of baby and child experience your Baby Sleep Coach has come up with the answers to new parents five most asked questions about baby sleep whilst on holiday:

Will Travel Ruin Baby’s Sleep Routine?

This is likely the most asked question relating to travel and holidays that I get asked. The answer is no, a week or two of a slightly altered routine won’t put your efforts to waste and, if they do throw your baby off their usual sleep schedule, it shouldn’t be too hard to get them back on track. When you return from your holiday ensure you begin your ‘pre-holiday’ sleep routine the first night back, this helps to show that when you are at home it’s business as usual. The best way to help baby sleep when travelling is to create a ‘home from home’ environment wherever you are staying.

Here Are A Few Top Tips:

Use your own travel cot where possible and practise beforehand – if you can’t take your own travel cot (such as if you’re taking your baby on a plane) then check with the hotel the size of the travel cot they will be providing and take your own sheets. If you can use sheets that have already been in the baby’s cot then they will smell of home and be more comforting. If their cot mattress is a different size to yours it’s definitely worth purchasing new sheets that will fit to be able to provide your baby with this home comfort.

Don’t forget the favourite features of their bedtime routine! Whether your baby has a favourite soft toy, baby comforter, bedtime story, their top baby bath toy, a white noise machine or even a favourite pair of pyjama’s make sure to pack it! If you wear their pyjama under your top for few days, your baby will find your scent very calming, relaxing and soothing.

Travel black-out blinds – these can be a lifesaver when staying somewhere other than home. If your baby is accustomed to a dark room then you will want to purchase one of these before staying away.

An Air BnB is a great way to create that ‘home from home’ environment as they tend to have more home comforts and features than a hotel room.

Where Does Baby Nap When On Holiday?

Every baby is different, especially when it comes to their sleeping habits. By now you will know if your baby is likely to sleep on the move or whether they absolutely need their beds. If you want to be out and about during your travels then practise with on-the-move naps prior to your trip.

Our Suggestions For On The Move Napping For Active Parents Include:

Pram or Buggy – if you’re going somewhere warm ensure you have a form of shade available either from a parasol or an extended pram hood. Avoid hanging a muslin or blanket over the front of the pram in order to create shade, it can get very hot very quickly under there.

A baby carrier – There are baby carriers available for a wider range of baby sizes on the current market. If you’re going to try a baby carrier for the first time, ensure you do a trial run to check the settings are comfortable – you definitely don’t want to injure your back halfway through a hike and still have a baby to carry around!

In a car seat whilst travelling – the gentle vibrations of a moving car are often ideal sleep promoters for babies and if you are transporting yourselves by car it might be a good idea to do so at nap time so they don’t get restless. Please remember to never leave your baby in a hot car as the temperature can rise very quickly once the air conditioning is turned off. Make sure to take frequent breaks and get your baby out of the car seat, if you doing long journeys

In the hotel/room – don’t be afraid to sacrifice some of your usual exploration time for a nap in the hotel room. Some babies will only sleep in a cot but if you are travelling in a warm environment the break from the heat might do you both good.

How Can I Help Baby Sleep in Travel Cot?

Travel cots aren’t the most luxurious of items, you can buy additional mattresses for most but if you are travelling abroad taking a mattress, even a fold-up one, is likely not an option. In the absence of an extra mattress – and don’t be afraid to ask the hotel for one – we recommended padding the bottom of the cot with a couple of flat bath towels and putting the sheet over the top. This should help baby to sleep better, don’t be tempted to use soft duvets or thick blankets as baby’s sleep surface should be flat and firm – but the towel should just ensure the base of the bottom of the cot isn’t poking into babies back.

If your little one is a toddler then consider whether a mattress on the floor would be more comfortable for them as the travel cots can be quite flimsy and a determined toddler could knock one over. If your toddler isn’t used to sleeping without the sides of a cot then ensure you line the floor next to them with a duvet or towels as hotel floors tend to be much firmer than bedroom carpets!

Do You Keep To Baby’s Bed-Time Routine When Away From Home?

Where possible, try to keep the night-time routine similar such as bath, book and bed. If you do need to adjust bedtimes to make the most of your time away then don’t panic too much – it shouldn’t harm your usual routine when you return! Just make sure that on your return home you go straight back to the usual bedtime or baby sleep schedule. This will help differentiate between ‘holiday bedtime’ and ‘home bedtime’. I have fond memories of the excitement of staying up past bedtime when on holiday as a child.

It is also common to find that holiday excitement, activities and sunshine tire your children out quicker. After all, Vitamin D can help your baby sleep so as you’re more likely to be outside, they are more likely to tire out – we’ll let you decide whether that is a help or hindrance to your time away!

You know your child and how they will cope best however, we would recommend if you are staying up later to try and be near to your hotel. That way should the signs of over-tiredness begin to creep up you can quickly get them to bed, don’t forget that they can start the night sleeping in the pram whilst you’re out and when you get them back to your room you can just transfer them in their bed. There’s nothing wrong with letting baby snooze in the buggy whilst the adults enjoy a nice meal on their holiday.

What Should My Baby Wear To Bed On Holiday?

What to dress your baby in for bed can be a minefield of questions for any new parent as the weather changes, so what to dress baby in for bed when travelling can be a really stressful packing question!

To practise baby safe sleeping guidelines, I always recommend that once they are big enough (check your sleeping bag manufacturer but most are from 8lbs) they sleep in a baby sleeping bag or baby gro bag. You can get lower tog sleeping bags up to even 0.5 tog, which is very thin. Alternatively, you can let baby just sleep in a vest or nappy if they will, my baby would never go to sleep without some covering so we would get the lowest tog possible and keep baby in nappy underneath if it was still warm.

If you’re worried about it being warm, taking a room thermometer is a good idea. You can take small ones that are just a piece of card that will give you a good enough estimate to make a decision. You can use a fan in the baby’s room but make sure it’s not pointed at them and, as usual, keep them away from heat sources and direct sunlight. The Lullaby Trust has a some great advice on keeping baby safe during the summer.

Let us know if this has helped you or if you have any further questions about getting your baby to sleep when travelling, in the comments section below.

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