Advice and Information for Sleep
Lots of young children find it difficult to settle down to sleep and will wake up during the night. For some people, this might not be a problem. But if you or your child are suffering from a lack of sleep, there are some simple things you can try.
Every child is different, so only do what you feel comfortable with and what you think will suit your child.
Things to consider when promoting safe sleep:
Sleep diary – Keeping a diary for several weeks can often give parents/carers an opportunity to identify familiar patterns of behaviour, times that the child is becoming unsettled and positive ways to promote sleep routines based on each individual child's needs.
Thinking about the sleeping area – temperature of the room - bedding being used - the position of the bed and mattress (it could be that some children are safer with specialist beds), the lighting or decor in the room.
Dietary content – being mindful of your child’s diet and how it can affect sleep – some foods contain hidden sugars and the time of meals; some children can struggle to sleep with a full tummy and others may experience increased energy levels as a meal or snack metabolises.
Promoting the bedroom as a safe relaxed space – bedroom not being used as a place for punishment and reducing stimuli at nighttime.
Babies to be placed ‘feet to foot’ at the end of the cot.
Consistence – it is important to ensure that any changes or trials of new routines and strategies are used consistently for 14 consecutive days before trying something new.
Things to try, some strategies and routines:
The use of a room thermometer – the ideal temperature of a child’s bedroom should be between 18oc to 22oc, it is always good to check your child isn’t too hot or too cold.
Time of last meal of the day – consider that foods and times of meals can affect bedtime routines, check that your child isn’t eating large meals or sugary snacks very close to bedtime this can often reduce their ability to settle to sleep and give them a burst of energy – consider foods that are rich in melatonin – (Magnesium & Potassium.)
‘The golden hour’ is the hour before bedtime best used for relaxing and winding down. If your child is excited or anxious, their bodies will produce extra cortisol, a hormone that wakes us up and stops us falling asleep. This will then suppress the production of the hormone melatonin, a hormone that encourages us to become sleepy.
Tips for promoting a calm relaxing sleeping environment – The use of white noise – red/soft lighting – silk pillowcase – aromatherapy oils/relaxing scents.
Lycra suit/ bed sock/weighted teddy – Some children like to feel secure by providing deep pressure and proprioceptive input, these socks/weighted teddies can help children regulate sensory input, enhance body awareness, and create a calming and soothing sensory experience. (Ensure that your child is able to independently remove the weighted toy/bed sock if they become too hot or uncomfortable and it does not impair their safety or airways whilst sleeping.)
Low distractions, reducing the stimuli in the room, turning off the TV/ removing blue light stimulation from phone/iPad - reducing the number of visible toys that may stimulate some children.
Day/night clock – The visual cue can often be beneficial for some children to see sleep/waking up time.
Day/night clock
A consistent routine that fits in with everyday family life and that your child finds pleasurable. Avoid making it too long. Typically, the routine might consist of four or five calming activities such as:
Relaxation time – when your child has as much undivided attention as possible, for example colouring, jigsaws, finger rhymes. Avoid stimulating activity such as rough play or frightening fairy tales.
Warm milky drink – certain foods help sleep, such as milk and wholegrain toast, avoid sugary foods such as biscuits or sweets.
Bath time – you can also add lavender oil to the bath or try calming bath soaks. • story time – or a song or music.
Settle in bed – tucked in with their special toy if they have one. A special toy isn’t necessary if your child doesn’t already have one. Goodnight kiss or phrase – for example “Goodnight, sleep tight, see you in the morning”. Your child will understand from this it is time to settle down and go to sleep.
Gradual reduction of the level of support given to your child a bedtime and not making sudden drastic changes will ensure that your child is feeling safe and secure at bedtime making it a more settled, this will become a regular predictable routine and hopefully create continued progression for a positive sleeping pattern.
Some useful websites for support with sleep and useful information:
· https://www.lullabytrust.org.uk/young-parents/
· https://thesleepcharity.org.uk/