Top tips to support your child's sleep.

I know from first-hand experience that the thought of trying to fix your little ones’ sleep can be daunting. You might be at a loss as to where to begin to remedy the situation. And if you and your family are sleep-deprived, the idea of implementing changes when you’re so tired can be overwhelming.

However, let me tell you that sleep doesn’t always have to be complicated. If your little one is struggling, sometimes, just a few tweaks can be enough to set them up for a good night’s sleep.

So, I have compiled a checklist for you with my top tips to support your child’s sleep. The tips require minimal effort and could get your family’s sleep back on track.

Sleep hygiene for children

Sleep hygiene is a collection of practices, habits, routines, and environmental factors promoting healthy sleep. Many little ones struggle with their sleep due to poor sleep hygiene. Hence, it is essential that good sleep hygiene is observed to give your child the best possible chance to sleep well. Remember to ensure that sleep hygiene is practiced for every sleep, as consistency is the key to success.

Daylight exposure

According to the National Sleep Foundation, natural light and fresh air exposure can help regulate our circadian rhythm and promote healthy sleep. Where possible, taking your little one outside for 30 minutes within an hour of waking, as well as 2 hours before their bedtime is ideal.

Regular physical activity

The guidelines that should be followed for regular physical activity are age-dependent. It is proven that regular exercise can benefit various aspects of sleep, including latency (time taken to fall asleep), duration, and quality of sleep. Strenuous exercise should not be carried out in the last two hours before bedtime as this would increase the cortisol levels within the body and make it harder for your child to fall asleep.

Cut out caffeine

We all know that caffeine is a stimulant that promotes wakefulness. So it is advisable for your child not to consume caffeine-containing food or drink within 6 hours of bedtime. Remember that chocolate contains caffeine; even a small amount can play havoc with their sleep.

Wind down time

Some time for your little one to wind down before the bedtime routine begins is so beneficial. These moments will help your child relax and reduce their cortisol levels in preparation for sleep. This could be a great time for them to play with a toy so long as it isn’t overly stimulating, do some colouring, or listen to calming music.

Screen free time

In the last hour before bedtime, it is wise for your child not to use electronic devices such as tablets and televisions as they can negatively impact sleep. The blue light emitted from these devices can interfere with the production of melatonin, a hormone that regulates our sleep-wake cycle. Moreover, using technology before bedtime can overstimulate the brain, making falling and staying asleep harder.

Set a consistent bedtime

Establishing a consistent bedtime, wake-up time, and nap schedule for your child can really benefit them. It can help to regulate their circadian rhythm, which is the body’s internal clock. Having a predictable routine makes it easier for children to fall asleep and wake up at the same time each day.

Establish a bedtime routine

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. 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.

Bedroom environment

• Light levels – As natural light and even blue light can inhibit melatonin production, you should keep your little one’s bedroom as dark as possible for sleep. You can use blackout blinds and blackout curtains to keep the bedroom dark. This will support your child’s internal body clock and can often help to resolve night wakes and early rising. If your little one fears the dark, you can place a night light on the red or amber setting in their room.

• 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 – Our body temperature begins to drop overnight in preparation for sleep. Hence, 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.

• Assess how your child falls asleep. Do you support your little one in sleeping but still find that they struggle to sleep for long stretches? Some babies and children need that exact support to be reinstated in order to get back to sleep at the end of sleep cycles. If this is the case, you may want to assess how your child falls asleep and consider making some changes.
  

• Transitional object (must be breathable)– You may want to offer your child a security object such as a teddy, comforter, or soft blanket if they are over 12 months old.  This can provide them with security and comfort while sleeping without you nearby.

• The Lullaby Trust - Please review the expert advice on safer sleep for babies provided by The Lullaby Trust. https://www.lullabytrust.org.uk/

I completely understand the struggles and challenges that come with being a mother, especially when it comes to helping your little one sleep. However, I want to remind you that you are doing an amazing job. I hope that my tips will be helpful in getting your child to sleep soundly and providing you both with the rest you need.

But if your little one struggles to sleep well, I want you to take a deep breath and know that things will improve over time. Please don’t hesitate to reach out; I am here to support and guide you and your family to get the sleep you all need.