Surviving 8 Week Sleep Regression with Your Baby

by Iva Faulknerova | 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.

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 regressio

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.

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 prioritise 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

by Iva Faulknerova | 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.

Why Does My Child Wake So Early?

There are many reasons why your child may be waking early, some are more easily solvable than others but with this guide, we’ll work through how to support your little one to sleep better. Here are some of the most common reasons (or ways to find the reasons):

Check their overall sleep needs – When you looked at the above sleep chart, were you surprised by the amount of time your child needs to sleep? Sometimes, parents put their child to bed at an earlier time because their child seems tired (particularly after they’ve dropped their naps) but don’t consider their child’s actual sleep need when calculating bedtime. For example, if your 3-year-old has a low sleep need of 9 hours and you put them to bed at 7 pm then it only makes sense that they will wake up between 4 am and 5 am.

Is it the force of habit? – Some children get into a routine with their sleep the same way they do about eating and other activities. The longer a habit goes on, the harder it will be to change. If you think your child has just gotten into the habit of rising early there are ways to try and change this but it will require patience.

Sleep environment causes – Does your heating start at 5 am? Does light start to trickle through the window? There are many sleep environment factors that can affect wake-up times that we need to look into and address.

Day-time Nap Sabotage – The sleep needs above are over a 24-hour period, if you’re still allowing your child a 2-hour nap because they are going to sleep easily enough at bed-time, you could be sabotaging your wake-up time because they have filled part of their sleep need during the day.

Nappy Time – If your child is still in nappies or diapers it could be that they are waking because their nappy is uncomfortably full.

Breakfast Time – Children who tend to eat little and often, snack more or have a lighter meal before bed sometimes wake up because they are hungry. Is your child desperate for breakfast when they wake?

Anxiety – If your child has had a difficult day, gone to sleep whilst frustrated or upset or is experiencing some kind of transition in their life, then anxiety could be causing early wake-ups. By this, we don’t mean your child is having a panic attack at 4 am but more that they’ve been upset by something and are feeling unsettled.

Genetic – How do you and your partner sleep? Some studies show that waking early can actually be an inherited factor! However, that doesn’t mean we can’t support more healthy sleep behaviours.

From reading the above list you may instantly be able to name a couple of contributing factors to your child’s early rising. Don’t worry, we’ll go through coping mechanisms over the rest of the guide.

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.

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.”

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.

by Iva Faulknerova | 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.

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 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.

by Iva Faulknerova | 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 best time to eat diner

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 behaviours 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 favourable sleep outcomes. It emphasises the importance of adopting a healthful diet to improve sleep quality and promote sustained favourable dietary practices.

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

Foods That Help Baby Sleep – what makes these foods sleepy?:

The right sleepy foods can benefit not just babies but children and adults as well. Foods high in melatonin help regulate the body’s circadian rhythm, supporting a natural sleep-wake cycle. Vitamin B6 enhances melatonin production in the brain, while tryptophan, an amino acid, and vitamin C are key for producing serotonin and melatonin, promoting deeper, more restful sleep. Potassium and magnesium work to relax muscles and calm the nervous system, preparing the body for sleep. High-fiber cereals, when paired with milk containing tryptophan, stabilise blood sugar and improve sleep quality.

List Of Foods That Help Baby Sleep:

Bread – whole wheat bread
Fruits – bananas, blueberries, strawberries, avocados, pineapple, peaches, cherries, figs, oranges
Seeds – ground flax, sesame, pumpkin, sunflower seeds, chia seeds
Nuts and nut butter – walnuts, peanuts, cashews, pistachios, chestnuts, almonds, peanut butter
Cheese – cheddar cheese, cottage cheese
Tofu
Eggs
Fish – cod, tuna, mackerel, salmon
Salad – spinach, kale lettuce and other leafy greens
Vegetables – asparagus, broccoli, green peas, tomatoes, mushrooms, cucumber, carrot, potatoes, sweet potatoes, pumping, butternut squash.
Milk and milk products – traditional milk products (warm), yoghurt, soya milk, breast milk, formula milk
Meats – chicken, turkey
Legumes – beans, chickpeas, soybeans/edamame, lentils
Grains – wheat, rice, barley, corn, oats, quinoa
Cereal – high fibre and fortified such as Weetabix, Cornflakes, All bran, Ready break, Shredded wheat, Cheerios Shreddies and many more.
Herbs and Teas – Chamomile, mint, sage, and basil for their calming effects.

Weaning And Foods That Help Baby Sleep Well.

As your baby begins to wean around 6 months of age, introducing the right foods can significantly support their sleep. Foods that help baby sleep should be nutritious, easy to digest, and free from stimulants like caffeine and artificial additives. Many parents are unaware that chocolate contains caffeine, so it’s wise to limit your baby’s or toddler’s intake of this sweet treat. By offering calming, sleep-supporting foods, you can help your little one relax and settle into a peaceful night’s sleep.

Make Life Easy: Quick Sleep-Supporting Snacks

You don’t need to be a Michelin chef to prepare foods that help baby sleep. For a quick and easy bedtime snack, simply serve a bowl of cereal or wholemeal toast with peanut butter and banana. These options are nutritious, easy to prepare, and packed with slow-digesting carbs and calming nutrients. A bowl of wholegrain cereal with milk can be a satisfying, simple option that supports your child’s sleep without the need for elaborate cooking.

Foods That Help Baby Sleep

Here are some quick and easy ideas for foods that help babies sleep, along with how they work:

Shredded Turkey – Add shredded turkey to soups and broths for a delicious, sleep-friendly meal. Turkey contains tryptophan, which promotes the production of serotonin, a hormone that supports sleep.

Scrambled Eggs with Spinach on Whole Wheat Bread – Scrambled eggs mixed with small amounts of wilted spinach make a great sleep-supporting dinner. Eggs are rich in protein and essential vitamins, while spinach provides magnesium, which helps with muscle relaxation. Whole wheat bread is a complex carbohydrate that will keep your baby fuller for longer.

Oat-Based Cookies, Pancakes, or Porridge – You can bake simple oat-based cookies sweetened with mashed banana or create oats and banana pancakes for a delicious and calming treat. Alternatively, just make porridge or overnight oats. Oats are a great source of slow-digesting carbohydrates, which help maintain steady energy levels and promote restful sleep.

Smoothies for Sleep – A simple smoothie made with baby milk, banana, avocado, oats, and spinach can be a nutritious, sleep-friendly snack. You can also mix and match other sleep-supporting ingredients from the list above. The combination of slow-burning carbs from oats, magnesium from spinach, and the calming effect of bananas makes it an ideal bedtime option.

Complex Carbohydrates – Wholemeal bread, oats, sweet potatoes, rice, and butternut squash are all complex carbohydrates that are digested slowly, providing sustained energy and preventing blood sugar spikes. This slow absorption helps keep toddlers asleep longer without waking up hungry, promoting steady energy levels throughout the night. These carbs also aid in the release of serotonin, a hormone that promotes relaxation and sleepiness by regulating the sleep-wake cycle.

B-Vitamin Rich Foods – Beans, lentils, broccoli, avocados, and bananas are rich in B-vitamins, which help your baby produce serotonin, a calming hormone that supports sleep.

Melatonin-Rich Foods – Cherries, dairy, eggs, nuts, fish, mushrooms, and germinated seeds or legumes contain melatonin, a natural hormone that signals the body to wind down and prepare for sleep.

Potassium and Magnesium – Bananas are rich in these minerals, which help relax muscles and calm the nervous system, making it easier to fall asleep.

Herbal Teas – teas like chamomile, sage, mint and basil are generally not recommended for babies under 6 months. After 6 months, small amounts of these teas can be introduced, but they are usually safe for children over 12 months. These herbs help promote relaxation and calm the digestive system, making it easier for older children and grown-ups to sleep.

Warm Milk – dairy contains tryptophan, an amino acid that converts into serotonin and then melatonin, promoting relaxation and sleepiness. A bedtime milk feed—whether breast milk or formula—remains an essential source of nutrition for your baby or toddler. Offering a warm bottle of milk or a breastfeeding session before sleep can have a soothing, calming effect, helping your baby relax, fall asleep more easily, and enjoy longer sleep.

Lean Proteins – Beans, tofu, fish, eggs, and lean meats contain tryptophan and other amino acids that aid in serotonin production, contributing to restful sleep.

Sleep-Friendly Fruits – bananas, avocados, pineapples, peaches, blueberries, strawberries and cherries are rich in vitamins, minerals, and compounds like magnesium and melatonin, which support relaxation and the natural sleep process.

Creating a Healthy Bedtime Routine with Food

Leading children’s food expert, Annabel Karmel, offers many fantastic recipes to ensure your baby enjoys a balanced diet full of foods that help baby sleep. From meal ideas for baby-led weaning to toddler-friendly recipes, you can find a range of options that suit your child’s growing needs. You can also explore more recipe ideas for foods that help baby sleep here.

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/10.1177/117864691880228

Sample Our Selection of Sleep-Inducing Recipes

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

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.

If you’re ever unsure about what foods to introduce, 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?

by Iva Faulknerova | 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

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.

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

Opt for a soothing colour scheme: Choose soft, calming colours 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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