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Rachel Lipman

Sleep Consultant

Helping you with the gift of sleep.

Guidance to Support Good Sleep in Children

Do’s and Don’ts of a Good Night’s Sleep!


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


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


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 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:

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!

Refer to My Sleep Duration Recommendations