Improve your baby or toddler’s sleep without sleep training

If you are struggling with your little one’s sleep but aren’t ready to sleep train just yet, I will share some simple, stress-free ways to encourage better sleep for your baby or toddler, that you can implement right away.

Consistent sleep and wake up times

It is important to set consistent sleep and wake-up times for your little one. This helps regulate their circadian rhythm, making it easier for them to settle into a natural sleep pattern. Predictability is key here, which is exactly what they need to start sleeping better.

I would aim to put them to bed and wake them up around the same time each day, give or take about 30 minutes. I would also say that sticking to this during the weekends too, is important. That little bit of consistency can make a big difference over time.

Routines

Babies and children thrive on routine because it helps them to feel secure and relaxed. A regular bedtime routine can improve sleep as it regulates the internal body clock by sending signals to the mind and body that it is time to wind down for bed.

The routine doesn’t have to be long or complicated. It might look like a warm bath, changing into pyjamas and a bedtime story. However, you can absolutely tailor it to your little one’s individual needs and preferences. The key here is consistency, by repeating the same steps in the same order every night can cue to your baby/toddler that it’s time to wind down.

I would also create a really short pre nap routine too, which doesn’t need to be longer than 5 minutes. It may consist of a nappy change, switching on the white noise machine, turning off the lights, and then a nice lullaby and cuddle before tucking them in. Having this predictability allows them to relate this sequence of events to sleep.

If your little one is old enough, you could even make a chart or board to hang on their wall, showing each part of their bedtime routine as pictures. This allows them to see exactly what’s coming next which can make things smoother.

Sleep environment

Setting a sleep environment that is conducive to sleep can be very effective.

Pitch black

It is beneficial to keep the sleep environment pitch black. Black out blinds and black out curtains can really help with this.

White noise

Ideally, the sleep environment should be quiet. Little ones, just like us, are more likely to drift off to sleep and stay asleep in a quiet environment. White noise, or even pink or brown noise can be really useful here as they mask any background sounds that might otherwise wake your little one. If you choose to play white noise, it is most effective when played for the full duration of your little one’s sleep.

I would not recommend lullaby music being played when your little one is sleeping. This music generally has variable tones and frequency, which could easily wake your child, especially when they transition sleep cycles.

Room temperature

The optimal room temperature for safer sleep is between 16 and 20 degrees Celsius.

I recommend keeping this sleep environment consistent for night time sleep as well as for naps.

Outside time

Getting outside with your little one every day, ideally within the first hour of waking and again a couple of hours before bedtime, can help tremendously with sleep. Natural light and fresh air regulate the circadian rhythm, which is the internal body clock.

Wake windows and sleepy cues

Wake windows are the amount of time your little one is awake for between one sleep and the next. Of course it can be helpful to keep an eye on these, but all little ones have their own unique sleep needs. Hence, it is more beneficial to get to know your child’s sleepy cues. There are so many different sleepy cues and your little one might only exhibit some of these, but over time, you’ll get to know what those might look like for your child.

Timing is everything when it comes to sleep. When little ones are not tired enough, sleep can be a struggle. Likewise, when they are overtired, sleep can be tough too.

Therefore, finding that sweet spot, by getting to know your little one’s sleepy cues and of course just have a gage of average wake windows for their age group works best. There are many sleepy cues to watch out for.

Early sleepy cues might include:

·       Yawning

·       Fluttering eyelids

·       Trouble focusing

·       Frowning

·       Sucking a thumb, finger, or dummy

·       Preferring quieter activities

But once they get overtired, the signs usually change.

Overtired sleep cues might include:

·       Fussiness

·       Whining

·       Rubbing eyes

·       Tugging at ears

·       Irritability

After a while, you will begin to recognise your little one’s individual sleep cues, so that you can settle them to sleep at the right moment.

Pause

A final simple tip that can be extremely effective is to pause for a few moments when your baby or toddler wakes. In some instances, they are often attempting to resettle back to sleep, or transitioning between sleep cycles, which can cause them to wake up briefly. Hence, it can be helpful to take a moment to observe before attending to them. They may just surprise you and fall back asleep on their own!

So there you have it! A few simple ways to help your little one sleep better, without any formal sleep training. Please do get in touch if you would personalised sleep support based on your little one’s individual needs.

Speak soon

Rina x