The Ultimate Guide to Sleep Hygiene for Babies and Toddlers
And why it’s so important
Good sleep is crucial for the overall well-being of your little one (and the rest of the family). As a parent or caretaker, you've probably heard about the importance of sleep hygiene, but what exactly does it mean, and how can it contribute to better sleep for your baby or toddler? In this blog post, we'll explore the concept of sleep hygiene and provide practical tips to help your child make those long stretches of sleep.
What is sleep hygiene?
Sleep hygiene refers to a set of practices and conditions that promote healthy and restful sleep. It consists of two main elements: sleep environment and habits. These practices are essential for individuals of all ages, including babies and toddlers. Creating a conducive sleep environment and establishing a consistent bedtime routine can greatly improve your child's sleep quality.
What happens when sleep hygiene is off?
In cases of poor sleep hygiene, we often see more night wakes, difficulty falling asleep, early morning wakes, short naps and split nights. The good news is that sleep hygiene is simple to implement, and can result in better sleep quite quickly!
“For newborns especially, white noise is a great way to calm down, as it reminds them of the time in the womb, giving them a sense of comfort.”
Sleep environment
Start with the basics by making sure baby’s sleep environment is comfortable and optimal for sleep.
Consider temperature: The ideal sleep space has a temperature of about 18-20 degrees. It is important to layer them appropriately for the temperature of the room, and adjust their clothing on more hot or cool nights. Use the TOG system to determine what your little one should wear overnight.
Think about bedding: A comfortable mattress, fitted sheet and clean, natural bedding, preferably a sleep sack to ensure baby’s comfortable during the entire night.
Tone down stimulation: Look around your little one’s room and see if there’s any distracting mobiles, toys or canopies around that can distract them. Making the room very dark is a great way to achieve this as well!
Don’t forget sound: For newborns especially, white noise is a great way to calm down, as it reminds them of the time in the womb, giving them a sense of comfort. But for toddlers as well, it can have great benefit as it blocks out external sounds that might wake them up. It doubles as a sleep association promoting independent sleep.
Habits
Implementing healthy habits throughout the day and at bedtime can influence sleep in a positive way. Not only are we looking at sleep habits, we’re also taking nutrition, physical exercise and screen time into account.
Consistency is key: Babies and toddlers thrive on routine. Establish a consistent sleep schedule by waking your baby around the same time everyday, eventually resulting in a more or less consistent sleep schedule. This helps regulate their internal body clock, making it easier for them to fall asleep and wake up.
Appropriate naps during the day: Making sure baby’s napping enough but not too much will help them built sleep pressure throughout the day so they’re just tired enough for a good night’s sleep.
Create a calm bedtime routine: Develop a soothing bedtime routine that signals to your child that it's time to wind down. This can include activities like reading a bedtime story, giving them a warm bath, or gentle rocking. Avoid stimulating activities such as screen time before bed.
Diet and nutrition: Pay attention to your child's diet, especially before bedtime. Avoid heavy meals or sugary snacks close to bedtime, as they can disrupt sleep. Instead, opt for a light, healthy snack if needed.
Limit exposure to screens: The blue light emitted by screens can interfere with your child's sleep patterns. Aim to limit screen time at least an hour before bedtime.
Create a comforting sleep association: Encourage your child to associate their sleep environment with comfort and security. A favourite stuffed animal or blanket (if age appropriate) can provide comfort and make the transition to sleep easier.
Stay attuned to your child's needs: Every child is unique, and it's essential to be attuned to their individual needs. Pay attention to their sleep cues and adjust your sleep routine accordingly.
Promote physical activity and outside play: Ensure that your child gets enough physical activity during the day. This can help them expend energy and sleep more soundly at night. Going outside in natural (sun)light will support the production of melatonin, the sleep hormone.
Examples of healthy sleep hygiene for a 3-4 month old:
Have baby swaddled for naps and night sleep (unless baby' shows signs of rolling).
Keep an eye on sleepy cues like staring, looking away, yawning, red eyebrows. Learn your little one’s sleep signs and take into account age appropriate awake times.
Focus on good quality feeds during awake time. Offer feeds overnight if needed.
Use an age appropriate settling method like shush-pat or Harvey Karp’s 5 S’s to help your little one wind down and settle to sleep.
Offer tummy time and floor play during awake time.
Examples of healthy sleep hygiene for a 12 month old
Have a predictable routine during the day in terms of waking up, eating and sleepy times.
Go outside for physical exercise/play at least once a day.
Offer protein, low GI carbs and healthy fats for each meal.
Have a consistent wind down routine before naps and bedtime.
No screen time after dinner.
Wake your little one if nap exceeds 2,5 hours.
Incorporating good sleep hygiene practices into your child's daily routine can make a significant difference in their sleep quality and overall well-being. Remember that each child is different, so it may take some trial and error to find the perfect sleep routine that works for your family. By focusing on consistency, a calming bedtime routine, and a comfortable sleep environment, you'll be well on your way to helping your baby or toddler get the rest they need to thrive. If you're seeking personalised support for your child's sleep, don't hesitate to reach out for expert guidance tailored to your unique situation. Better sleep is within reach for both you and your little one!
