20 sleep hacks to try before seeking professional support
Sometimes all it takes are some small changes and you might find that your child’s sleep improves dramatically. Or at least becomes more manageable. Here’s a collection of tips to try with your little one before seeking professional sleep support:
Exposing them to as much broad spectrum daylight (ideally 12hrs of daylight and 12hrs of dim/darkness) as possible each day.
Restricting artificial blue light at least 2hrs before bedtime (TV, other screens, high-watt light-bulbs, nightlights other than red light ones).
Regular bedtime and get-up time - including on the weekend.
Regular mealtimes where possible.
Avoid snacks and drinks that can inhibit sleep in the hours before bedtime.
A consistent, calm routine at night to support your child to wind-down for the day and to reconnect.
Our body temperatures are hottest in the evening and coolest in the early hours of the morning and a drop in body temperature is required to trigger sleep. Therefore, no hot baths before bed, enough clothing so that a child won’t be cold if they kick covers off and 100% cotton, breathable nightclothes.
Regular exercise/lots of movement.
Checking they’e not being woken by a really wet nappy. If so, a stealth change is a good idea.
Ask for support! Meal trains, someone to play with toddler or hold baby so you can shower etc.
Research what is biologically normal for your child’s age and stage.
Checking they’re not waking due to being too hot/cold.
Keeping their love tank filled up. Focused 1-1 time each day will help to ease any separation anxiety.
Chatting to like-minded parents going through the same thing.
Checking for snoring/mouth-breathing (not connected to a cold) - in which case seek medical advice.
Resting when you can and looking after your own mental and physical wellbeing.
Checking your child’s bedroom for strange sounds/shadows that may be frightening them.
Checking for evidence of allergies that may be affecting their sleep (eczema, environmental etc).
Easing separation anxiety - there are some lovely children’s books such as The Invisible String that can help. Also having photos of family members near beds, comfort objects (over 1yr) can help.
Listening to your gut instinct.
Written by Claire, IBCLC and founder of Latch.
Claire supports families with evidence-based breastfeeding and responsive sleep support and volunteers with Leeds Bosom Buddies and the National Breastfeeding Helpline.
