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!

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

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

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

Rachel Lipman
Sleep Consultant