Rachel Lipman
Sleep Consultant
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Helping you with the gift of sleep.
Helping you with the gift of sleep.
Guidance to Support Good Sleep in Children
Guidance to Support Good Sleep in Children
Do’s and Don’ts of a Good Night’s Sleep!
Do’s and Don’ts of a Good Night’s Sleep!
Newborn
Newborn
Think we need somewhere better to sleep!
- Sleep in the same room as your baby
- Use a dummy until 6 months old for naps as well as bedtime
- Change nappies after a feed for extra comfort
- Keep the room cool at a temperature of 18 ℃
- Put the baby down to sleep still awake on a firm surface
- Do not respond immediately when they wake up
- Breast feed if possible for a good healthy start
- Keep them from being overtired, have adequate daytime naps
- Put your baby to sleep on their back, feet at the end of the cot for up to a year
- Dress with the same amount of layers to others in the home not one more additional layer
Infants
Infants
Wrong position!
- Use a safety rail when transitioning to a bed on a firm surface
- To stay rested watch the clock and drowsiness cue signs
- The more your baby naps in the day, the better they sleep at night
- Don’t wait for lots of yawning, before sleep the first one is a good sign
- If your baby is comfort sucking and not swallowing ,it’s time to sleep
- Keep the room dark for all sleep with black out blinds/curtains
- Use white/pink noise for stable sleep
- Keep a smoke free environment around your baby
- Nurture independent sleep in an uncluttered cot/bed, in their own space
- Do not use a sleep positioner /bumper, cushion or pillow
- Keep the mattress flat, even for babies with reflux, an elevated position is not safe
Preschool
Preschool
Snug as a bug in a basket!
- Avoid over stimulating activities before sleep time
- Have the last meal two hours before sleep to aid digestion
- Have a consistent bath time and bedtime routine
- Avoid blue light from screens as it suppresses melatonin
- Read a story together or listen to relaxing music
- Keep regular daily sleep and wake times
- Check noise and light in the bedroom is not too much
- Avoid late napping to encourage better night time sleep
- Have natural light during the day especially in the morning
- Have a favourite bedtime toy just to be kept in the bedroom
School Children
School Children
School is just too tiring!
- Breathing for relaxation is a good sleeping aid
- Make sure they feel safe, avoid scary tv and computer games before bed
- Turn off phones, tablets, computer games etc an hour before bedtime
- Avoid caffeine in energy drinks, chocolate etc in the late afternoon
- Discuss any worries or anxieties way before bedtime
- Ensure a healthy varied diet and avoid going to bed hungry
- Have an hour a day of exercise to be tired enough to sleep at night
- Lay out clothes for the next day and pack school bags ready
- Have a positive bedtime routine, keep a notebook by their bed
- have a quiet story together before turning off the lights
Without Adequate Sleep, Children Can Become:
Without Adequate Sleep, Children Can Become:
Sleepy at the wrong time and the wrong place!
- Restless
- Anxious
- Angry
- Aggressive
- Depressed
- Tearful
- Tired
- Impulsive
- Clumsy
- Lethargic
If you want more information, please contact me, Rachel Lipman - Sleep Consultant, today!