Where do I start when it comes to improving sleep?
Let’s get the basics right…
Understanding where to start when improving sleep can be half the battle…
I’ve gone through the key areas that you need to get right to see improvements.
I also have a FREE Top 5 Tips for Better Sleep Guide available to download.
Understanding Your Baby’s Sleep Needs:
Educate yourself! Babies have varying sleep needs depending on their age, which change as they grow. In the first few weeks, newborns may sleep for as many as 16 to 18 hours a day, in short bursts around the clock. By the time they reach six months, most can sleep longer stretches at night. Understanding these patterns is crucial:
Newborns (0-3 months) often have irregular sleep patterns and need to feed every few hours.
Babies (4-11 months) start to develop more predictable sleep schedules and decrease the number of night feedings.
Toddlers (1-3 years) should ideally get about 11-14 hours of sleep, including naps, with more consolidated nighttime sleep.
Recognising the signs of sleep readiness, such as yawning, rubbing eyes, and fussiness, is essential in timing your sleep support interventions effectively.
What is “Habit Layering” and why is it important?
Habit layering involves gradually introducing comforting routines and cues that signal it's time to wind down. This could include:
Environmental Cues: Dimming lights, reducing household noise, playing soft, rhythmic music, or introducing white noise to mimic the sounds they heard in the womb, using a swaddle or sleeping bag.
Comforting Rituals: Such as a predictable bedtime routine which can help relax your baby. Babies can’t tell the time but they do recognise patterns.
Each layer of habit builds upon the last, creating an environment that is increasingly conducive to sleep, reinforcing the baby's natural circadian rhythms.
Establishing a Daytime and Bedtime Routine:
A consistent routine helps babies and toddlers understand and predict when it's time to sleep.
Daytime Naps: Adjusting nap times according to age is crucial:
Under 6 months: Babies typically take three to five naps per day.
6 to 12 months: Transition to two to three naps per day.
Over 12 months: Most toddlers need one to two naps per day.
Ensuring these naps happen at the right time, based on their age, is a huge step to improving overnight sleep. It ensure their balance between day and night sleep is correct. If they are sleeping too much in the day they will be waking more at night.
I have a range of Sleep Guides by age which include everything you need to build the perfect routine for your child.
Bedtime Routine might include:
A final feeding in a quiet, dark room to help them wind down.
Soft, calm play or a bedtime story.
Gentle cuddling or rocking which can be phased out as the baby grows to encourage them to fall asleep independently (if you want them to).
Reducing Night Wakings Gently:
Gradual adjustments are key to reducing night wakings.
Wait and Watch: Give your baby a moment to settle themselves, which encourages self-soothing skills over time. If they start to get upset then try to settle them.
Soothing Presence: Instead of picking up your baby at every stir, try a reassuring hand on their tummy, or softly shushing them, which can help them drift back to sleep. If they are struggling to settle, then it may be time for a feed - try not to jump straight to the feed!
Ensuring Emotional Security During Sleep Support:
Holistic sleep support is interwoven with emotional security. Responsive parenting involves:
Being Attuned: Recognising and responding to your baby's sleep cues and needs.
Filling up their Emotional Cup: Particularly with toddlers, filling up their emotional cup can help with separation anxiety. Spending time one-on-one and focusing just on them for 10 minutes before/during bedtime can help so much.
Common Challenges and Tips for Overcoming Them:
Every baby is different, and they all face unique challenges:
Teething or Illness: Maintain the routine as much as possible, but be flexible. Provide extra comfort and consider temporary adjustments to the routine. I have a more detailed post on teething here.
Developmental Stages: Often disrupt sleep patterns. Stick to your routines but be patient and supportive as your baby learns new skills that might temporarily disrupt sleep.
Conclusion:
Implementing holistic sleep solutions involves more than just getting your baby to sleep through the night; it’s about focusing on overall health, well-being, and emotional bonding. Patience, consistency, and a gentle approach will lay the foundation for healthy sleep habits that last a lifetime.
