CREATING THE PERFECT SLEEP ROUTINE FOR CHILDREN

Sleep is important for all of us to be able to learn, develop and make the most of our days. This is especially important for babies and children. When they are asleep they grow, their brains develop and they boost their immunity ready for another day of adventures.

As a certified Baby and Child Sleep Consultant, I have supported hundreds of parents with their child’s sleep and their sleep environment and routine is a big part of helping them sleep more soundly and everyone achieve the rest they need.

SLEEP ENVIRONMENT

If you have a baby under 12 months, make sure you are familiar with the Lullaby Trust’s safer sleep guidance. Keep their room calm and peaceful and completely dark to aid sleep (this can also help those early mornings in the summer months. From the age of two, they can start learning a fear of the dark and soft lighting, such as a dim nightlight, can provide comfort if your child is afraid of the dark. Try to also keep their room between 16-20 degrees as a cooler room can help all of out sleep.

Some children can also find white noise really soothing throughout the night. It is also great for blocking out any noisy neighbours or pets.  

THE POWER OF A CONSISTENT BEDTIME ROUTINE

Children thrive on routine, and a predictable wind-down routine can make bedtime smoother. Start around 30–45 minutes before bedtime and follow the same steps each night. This could include:

• Some quiet play before bedtime to help unwind and have connection time before bed. For older babies and children, a sleepy snack can help them through the night. Avoid those screens!
• A warm bath to relax their body
• A story and relaxation time (journalling can be really helpful for older children.)

If your bedtimes feel far from relaxed and you need a little help – please do reach out to a certified sleep consultant. There is lots of help available and better sleep may only be a couple of weeks away.

Candis readers can receive an exclusive 25% off a sleep workshop with Little Dreams Consulting.

Little Dreams Chelmsford and Colchester is a Sleep Consultancy specialising in Children’s sleep from babies to 10 years old. Lucy Murray, Baby and Child Sleep Consultant is certified through Little Dreams and is also an accredited member of the Association of Professional Sleep Consultants. She has supported hundreds of families who need some help with their children’s sleep and as a mum of 3, knows first hand just how tough sleep deprivation can be. If you are struggling with your child’s sleep but aren’t sure where to turn, book a free, no-obligation 15-minute call to find out how she can help or see her website for sleep tips, online workshops and lots more helpful information.