1. Tired Cues
Every age group has specific awake windows—periods of time they can comfortably stay awake before needing sleep. Every child is unique, so paying attention to their tired cues is best (yawning, eye rubbing, decreased activity, ear pulling). By putting your baby to bed at the first sign of their tired cues can make all the difference in their ability to fall asleep quickly and peacefully.
If they are kept awake too long, they can become overtired and fussy, making it harder for them to sleep. Conversely, if they are put to sleep too soon, they might not be tired enough, leading to difficulty falling asleep and staying asleep.
2. Sleep Timing
Consistent sleep and wake times help regulate your child’s body clock, leading to more predictable sleep patterns. When our kiddos sleep at the same times each day, they learn to associate those times with rest, making it easier for them to fall asleep and stay asleep.
The timing of naps during the day does influence nighttime sleep, make sure naps don’t land too close to bedtime as this can interfere with your baby’s nighttime sleep.
While daytime sleep is crucial for a baby’s development, finding a balance is essential. Both excessive and insufficient daytime sleep can lead to restless nights, resulting in frequent awakenings, split nights or early rising. Ensuring your baby gets the right amount of daytime sleep can contribute to more restful nights, so looking at their sleep in a 24-hour period is helpful.
3. Create a Sleep-Friendly Environment
Make your child's bedroom completely dark. You can achieve this with blackout curtains, or for a simple solution, try using black bin bags and masking tape, or black fabric with double-sided tape. A dark room promotes melatonin production—the hormone that aids in falling and staying asleep.
In addition to darkness, incorporating white noise can be particularly helpful for younger children. Also, maintaining a cool room temperature between 18 to 20 degrees creates a comfortable sleep environment.
4. Establish a wind-down routine
A regular 10-minute wind-down period before naps, along with a longer routine at bedtime, signals to your child that it’s time to calm their body and prepare for sleep. Aim for a soothing pre-sleep routine that includes a nappy change, reading a book, getting into their sleeping bag, turning on white noise, turning off the light, singing a lullaby and placing them in their sleep space. Using a sleep phrase, such as “time for sleep, [name],” can also be a positive sleep association and the final step of the wind-down.
For nighttime, allow more time for a warm bath or shower, brushing teeth, and getting into pyjamas as part of the routine.
5. Sleep Associations
Gently transition away from aided sleep associations such as rocking, feeding, bouncing, patting or co-sleeping, and help your child learn to self-soothe and fall asleep independently with minimal assistance from you. By encouraging them to develop these skills, they can achieve more restful sleep as they will be able to fall back asleep on their own when they naturally wake between sleep cycles. We can teach our children this skill as young as 4 months of age.
Every child is different, and what works for one may not work for another. Be patient and willing to adjust your strategies as needed. If you find a routine that works for your family, stick with it, but be open to making changes if necessary.
For more personalised sleep strategies, feel free to reach out to me, https://www.laurarose.com.au/packages, your trusted baby and toddler sleep consultant, for guidance tailored to your family’s needs.
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