5 Steps to Sleep Success
Hi! I'm Christine, your friendly Melbourne Baby and Toddler Sleep Consultant.
I specialise in in creating personalised sleep programs for tired parents all over Australia.
We already know that self-settling is one key factor in independent sleep, but did you know there are many other ways we can influence a baby or toddlers sleep without actually sleep training?
​
Here is your step by step guide to sleep success!
Sleep Environment
This is one very important piece of the puzzle when it comes to sleep and one that is often underestimated. By optimising sleep environment, not only are we incorporating positive sleep associations but we are also creating a sleep space that helps your baby or toddler fall asleep easily and eliminates anything that might wake them.
​
1. Darkness - There are 2 reasons why we need a dark room for a child's sleep times. Firstly to assist the brain in the production of the sleepy hormone Melatonin. Secondly to remove any distractions that might overstimulate your baby and/or delay them falling asleep.
​
2. White noise - This is a great sleep tool and has many uses. It not only acts as a sleep cue and positive sleep association, but it also helps create a buffer between your baby and noises which might otherwise wake them.
​
3. Comfortably dressed - Dressing your baby or toddler for the temperature of their room can ensure your child doesn't wake too hot or cold. Safe sleeping bags and swaddles (for newborn babies) are ideal as they maintain warmth through sleep times and also act as positive sleep associations!
​
Wind Down Rituals
Children thrive on the predictability of routines. It helps them feel safe and secure knowing what's coming next. So creating a predictable wind down ritual will help your baby understand sleep time is coming, and give them time to relax, unwind and prepare for sleep and that long stretch of time away from you.
Here's an example!
​
1. Prepare the room with white noise and dim lighting;
2. Dress in their swaddle or sleeping bag;
3. Cuddles, stories and nursery rhymes;
4. Kiss goodnight and use your usual sleep phrase;
5. Into bed.
​
10-15 mins is all it takes!
Sleep Pressure
Figuring out our baby’s ideal awake time will make for an easier settle and better quality sleep.
A great way to find your baby’s sweet spot is to watch them for tired signs and watch the clock at the same time. Once you notice early tired signs prepare them for sleep time. Each baby is different so there might be a bit of trial and error involved, but given a little time you will have them figured out.
​
Use the below as a guide:
​
0-6 weeks - 45-60 min
7-13 weeks - 75min - 1hr 45min
4-6 months - 2-2.5 hrs
7-8 months - 2.5-3.5 hrs
9-15 months - 2.5-4 hrs
16-18 months - 2.5-5.5 hrs
19-24 months - 4.5-5.5 hrs
2-3 years - 5-6 hrs
​
Head over to my IG Highlights for age appropriate routines.
Feeding / Nutrition
When it comes to feeding and nutrition, try and keep in mind that saying:
“A tired baby won’t feed well, and a hungry baby won’t sleep well”.
The timing of feeds will not only ensure your baby feeds efficiently and fills their tummy, but it will help prevent snack feeding, feeding to sleep or dozing on feeds, which often have a knock on effect on your baby's sleep.
​
Following an Eat Play Sleep routine is a great place to start as it ensures your baby is refreshed for feeds/meals, they fill their tummy and are therefore content when they go down for their nap or bedtime.
Consistency is Key!
If you are making any changes to your baby or toddler's sleep, whether it be teaching self-settling, moving away from co-sleeping or ditching the dummy, remember, these might seem like small changes to you but they are massive changes for them.
Unfortunately there are no quick solutions to baby sleep issues. It simply takes patience, time and consistency.
​
We communicate with our children through consistent responses and actions, so the best thing you can do is stay on path and remain consistent. I know it's hard but I promise you, it will come in time.
Feeling Overwhelmed?
It's ok to ask for help!
As a mum, I know all too well how overwhelming this sleep stuff can be.
​
Remember, you don't have to do it alone.
​
Reach out and book in your Free 15min Sleep Consultation to find out how I can help.
​
​