Written by Lucy from Little Dreams Chelmsford and Colchester
Along with weaning, feeding and “is he/she smiling yet”, are they sleeping, is one of the most common question parents with babies get asked. I remember with my kids, the feeling of dread when I was asked as they were terrible sleeper (one of the reasons I became a sleep consultant) as it felt like everyone around me had babies who slept so much better than mine.
Fortunately, I now realise that so may people struggle with their little ones sleep, and as a result are exhausted themselves. However, just like there is support from nutritionists like Theresa, lactation consultants, there is also lots of help for parents where their children’s sleep is unsustainable. I always say that having children in the best adventure, but one of the hardest, and it is even harder when you are running on little to no sleep!
As a sleep consultant, I have one of the best jobs in the world – helping everyone get more sleep. Whilst there is no magic formula for helping little ones sleep, there are some key things that you can do to help set the right environment and routine to help your little one to sleep soundly and independently.
The sleep tips below are written for little ones between 4 months and 3, however most of them can be really helpful for older children as well. To find out more about newborn sleep head to my blog which focuses just on those early days!
Where they sleep.
Make sure your little one’s bedroom sets the perfect scene for sleeping. If you haven’t already, make sure you check out the Lullaby Trusts safer sleep advice. The part of the brain that develops a fear of the dark doesn’t recognise this until around 2 ½, so make it as dark as possible. Try to avoid lots of stimulation or bright lights, and support a calm and relaxing environment. One of the things we all see in the “perfect” babies room, is a mobile above the cot. Whilst these look lovely, it may actually be keeping your little one awake, so maybe move it above the changing mat so they can play with it (and fingers crossed this will make them less wriggly!) Also check the temperature, we are looking for around 16-20 degrees.
Bedtime routine.
Children thrive on routine, so make sure it is the same every evening. Before long, they will start to recognise what is next and I love it when families I work with let me know that they have started pointing upstairs after some quiet play! Start with some quiet play and a snack for older babies and children before moving to a bath or wash and getting ready for bed. We then recommend those who have milk to have it before a story or song, and then going into their cot or bed awake.
Avoid sleep props.
As a parent, often we do anything we can to help our little ones sleep, so you certainly aren’t the only one who has spent hours walking, singing or rocking their baby to sleep. We use the term prop to mean anything that a little one needs to get to sleep. Little ones who can fall asleep independently tend to sleep better throughout the night. This can be tricky to remove, however it absolutely can be done and can really help babies, toddler, and even older children to sleep more soundly.
Check your timings.
Using awake windows can be the difference between a tricky nap and a great nights sleep. To find out all about awake windows, and what is right for your little ones age, check out this blog. Avoid skipping naps, they will jut make your little one overtired which makes it much harder for them to fall asleep.
Consider an earlier bedtime.
Have you ever thought, keep them up later, they will be more tired and then they will sleep longer, only to find you have more night wakings and maybe an early morning? It is easy to think that a later bedtime would mean that they will sleep for longer, however the opposite is often the case. If your little one is overtired, they will find it harder to go to sleep, and may wake up in the night, so consider an earlier bedtime. This can also help if you start having mornings that start before 6am!
Sometimes all you need is a tweak to your routine, and this can make sleep look for much better, however if you need more support, there are sleep consultants all over the country ready to guide you towards a more restful sleep.
At Little Dreams Chelmsford and Colchester, I work with families within Essex, but also across the country to help support their whole families sleep. As a mum of three young children, I know just how tough it can be to parent with little sleep and can honestly say “I have been there” when meeting tired families for the first time. I support children from 4 months up to 10 years with bespoke plans which are tailored to their individual challenges and then provide up to three weeks of 1:1 support, to make sure that everyone is sleeping well before we say goodbye.
As well as providing 1:1 support and bespoke plans to families, I also provide lots of information and support via Instagram and our website. If you need support with your little ones sleep, book a free 15 minute, no obligation call to see how I can help.
On the 8th June, I am also running an online sleep seminar from 12.30-2pm. For only £15, you can learn all about the science of sleep, what schedule is right for your little one, and practical steps for improving your little ones sleep. Tickets and more information can be found here.
If you have a group of friends and would like a private seminar, these can also be arranged by contacting me on lucy@littledreamschelmsfordandcolchester.com.
