Is Your Young Child Getting a Good Night's Sleep?

Many parents struggle to get their young child to sleep through night.  Are you one of them?

Although it is completely normal for babies and young children to wake up during the night, most will fall back asleep without realising. 

However, if your child finds it difficult to settle again, then we hope these tips will help your child (as long as they are not hungry, unwell or uncomfortable).

We share some tips from Gemma Coe who is the author of "Newborn Sleep Foundations".

Encouraging the bedtime routine

Gemma says: "A bedtime routine is key to laying the foundation for a good night's sleep.  It creates predictability and familiarity, giving children a sense of security that helps to regulate their breathing, heart rate and emotions which are all essential for falling and staying asleep."

A simple and familiar routine helps signal to children that sleep is coming.  Consistently repeating the same steps each night teaches them what to expect.

There are foods that promote sleep

Those foods eaten during the day can have a big impact on their sleep at night.  Avoid sugary snacks and anything with caffeine.  For slightly older children, almonds are a good bedtime snack.  They come with magnesium, promoting both sleep and muscle relaxation.  Almonds also help to keep blood sugar levels stable overnight.  Another suggestion is bananas which are rich in magnesium and potassium while also containing an amino acid that supports sleep. One suggestion is blending a banana with a cup of milk for a soothing bedtime drink.

Introducing a comforter

If your child is over twelve months, introducing a comforter can help to support better health.  Suggestions include a favorite toy or a small blanket.  

Gemma says: "Comforters can act as transitional objects providing a sense of security and familiarity.  They help children self-soothe and settle during awakenings."

A calming voice and dimmed lights help too

If you child wakes, keeping any interactions low key can make it easier for children to settle back and reinforce the difference between night and day.

Sleep training can be another useful tool

Gemma says: "The key is finding an approach that works for both your parenting style and your child's temperament.  For some families, a gentle, hands-on method (such as sitting nearby and gradually reducing your presence) works well.  Others find spaced  reassurance (checking in at intervals) more effective."

Tackling any nightmares

These are more likely to occur during light sleep (REM sleep) mostly during the second half of the night and if your child wakes from a nightmare, they can remember the bad dream and often need to be comforted.  Reassurance is key by staying calm and offering comfort.  The "reset" technique can be helpful - turning over the pillow, taking a sip of water or going to the bathroom can symbolize a fresh start.

Pausing

Don't be in too much of a hurry to rush to your child if they are just making little noises or movements.  They tend to be noisy sleepers and you could end up waking them fully when they might have resettled on their own. 

Checking the temperature

There may be environmental factors leading to your young child waking too early.  Make sure their room stays dark and quiet until the desired wake up time.  A blackout blind can be used.  Being cold can be another factor.  The ideal sleep temperature ranges from 60.8 to 68 degrees Fahrenheit or 16 to 20 degrees Centigrade.

Incorporating white noise

You might consider using a white noise machine which can help to block out unwanted household noises.  The machine can be kept running throughout the night, making sure the volume does not exceed fifty decibels (dB) which is equivalent to the sound of a quiet conversation or light rainfall. 

How night wakings can happen during times of change

Certain changes in your child's life can seem overwhelming and even affect their sleep.  Such changes include moving beds, rooms or even homes; starting at a new nursery or school; or welcoming a new sibling to the family.

To make it easier to accept such changes, involve and explain such changes so they are aware of what is happening and can adjust.

Of course every child is different and avoid comparing your child to your friends' children.  Often by the age of six months, some babies will begin to link sleep cycles independently and more considered sleep patterns start to emerge - but don't count on it.

Toddlers and young children can experience disruptions due to teething, illness,  development changes and more.  Some of the tips above may help...

SOURCES:

https://childsleepspecialist.co.uk/newborn-sleep-book/

https://www.iacacoustics.com/blog-full/comparative-examples-of-noise-levels