It’s World Sleep Day and the theme this year is, Make Sleep Health a Priority. As busy parents, we can sometimes let our children’s good sleep habits slip when things get busy and understandably their sleep health can creep down the list of our never-ending list of things to support and nurture.
What is Sleep Health?
Sleep Health is a combination of sleep habits and characteristics that contribute to our child’s overall well-being. Children’s sleep architecture doesn’t mirror that of an adult’s until around age 5, and a lot of changes can happen in a short space of time below this age.
Assessing Your Child's Sleep
Before we look at how we can help, it can be useful to note down how your child is sleeping. Try answering some of the below questions:
- Sleep duration: Is your child getting enough sleep for their age?
- Sleep continuity: Is your child able to fall asleep and stay asleep easily?
- Sleep timing: Is your child going to bed and waking up at appropriate times?
- Alertness: Does your child look/feel alert and refreshed throughout the day?
Routine
Consistency is key - the first and biggest influence in our little one’s sleep habits comes from their routine. It’s the foundation we can build around and perfect throughout their childhoods.
Your routine may be influenced by many factors, including work hours, childcare, or siblings, and this all has a direct impact on how our children go to sleep. Use this reset to go back to basics with your bedtime routine.
For babies and toddlers, naps should be built around their wake windows. These represent the optimal duration of time that a baby can stay awake before needing to rest again. As babies grow, they stay awake longer and adjust accordingly.
Although no formal sleep training is advised for young babies under 6 months, consistent bedtime steps such as bath time, baby massage, feeding, and bedtime can help establish a strong routine.
Environment
Frequent evaluation of our baby’s sleep space and sleep continuity is a great way of checking in on how our baby is sleeping.
Considerations for Sleep Space:
- Does the tog of the baby’s sleep bag need adjusting for seasonal changes?
- Would a blackout blind help prevent early summer sunrises from disturbing sleep?
- Is noise from outside causing disruptions, and could white noise help?
By addressing these environmental factors, we can help create an optimal sleep space for our little ones.
This reset is also a good opportunity to ensure that you’re following safer sleep guidelines for both daytime naps and overnight sleep. For more information, visit The Lullaby Trust.
Best Sleep Practices
Adhering to simple best practices can make bedtime smoother as your baby grows. Some children find it difficult to switch from playtime to bedtime, causing resistance at night.
Tips for a Smoother Bedtime:
- Reduce stimulation from screens and playtime 45 minutes – 1 hour before bedtime.
- Switch to soothing activities like soft music and tidying toys to signal the end of the day.
- Dim lights and close curtains to create a cozy bedtime atmosphere.
Final Thoughts
Implementing these sleep changes will be key in resetting your family bedtime. Children thrive when they are confident in their daily schedule and boundaries – and it’s great for the whole family too! The familiarity can be something they rely on, helping them flourish in all areas of development.
And of course, when life happens and routines slip, remember you can always reset. Stay patient, keep at it, and you will get there in the end!
