3 Things to Do Before Sleep Training

If you’re thinking about sleep training, don’t start until you do these 3 steps first to make the whole process smoother and more effective.

1. Build a Predictable Bedtime Routine

Following the same routine in the same order everyday helps signal to the brain that it’s time to sleep. The routine doesn’t have to be long or complicated. It just needs to be age appropriate. A warm bath, changing into pyjamas and a bedtime story is sufficient enough to begin to allow your little one to unwind and prepare for sleep.

2. Get the Timing Right

I recommend having a consistent bedtime, wake up time and nap schedule every day for your child. This can regulate their internal body clock and make it easier for them to sleep and wake at the same time every day. Predictability is key for sleep. All babies and toddlers have their own unique sleep needs, and temperaments, so it is important to get to know their sleep cues so that you can understand their sleep needs better. Wake windows can be helpful as a rough guide, but there is such a huge range and many little ones don’t always adhere to the typical wake windows. You can reference my wake window guide on Instagram here.

3. Create the Right Sleep Environment

Pitch black

Natural light and even blue light can inhibit melatonin production, which is the sleep hormone, so I would keep your little one’s bedroom as dark as possible for sleep, naps included. You can use blackout blinds and blackout curtains to help. Of course if you are out and about and your little one is napping in their pushchair, try out the Snoozeshade which can create a dark and safe sleep environment. If your toddler fears the dark, you can place a night light on the red or amber setting in their room.

White noise

Even the slightest noise can be enough to disrupt sleep, so it is worth considering placing a white noise machine in your child’s bedroom. Research suggests that white noise can offer many benefits when used correctly. Aside from masking any outside noise, studies have shown that it can make sleep more restful too. Although white noise is probably the most familiar, pink noise and brown noise are also great options, and recent studies indicate they could be more impactful for sleep!  The sound machine should be kept on all night and for the entire duration of the naps, too, so that it can be of benefit. If you choose to use white noise for your child, follow all safety guidelines for its usage.

Room temperature

It is advised that the optimal room temperature for safer sleep is between 16 and 20 degrees Celsius. A room thermometer can be used to measure the temperature of your child’s bedroom. Dressing your child appropriately according to the room temperature is also advised.

So once you’re all set with bedtime routines, getting the timings and the sleep environment right, you’re half way there already. In fact, you might not need to do as much sleep training as you thought.

I really hope this guide has given you some simple and effective sleep strategies, which build the foundations for healthy sleep and can make sleep training all the more effective.

Speak soon

Rina x