Help your baby sleep safe and well in the heat

Help your baby sleep well in the heat…

Help your baby sleep well in the heat

We all know how important a good night’s sleep is, and one of the biggest factors that affects sleep is temperature. Warmer weather is nothing new in summer, but with climate change causing increasingly hotter nights, even babies who usually sleep well can struggle in the heat.

Warm, humid conditions can make it harder for our bodies to cool down, leading to restless sleep, frequent waking, and overtired little ones. That’s why it’s so important to be prepared, especially as summer heatwaves become more common.

Why temperature matters

The ideal room temperature for sleep is between 16°C and 20°C. This can be tricky to maintain during the warmer months, but it’s worth the effort. Not only do we all sleep better in a cooler room, but in babies, overheating has been identified as a risk factor for Sudden Infant Death Syndrome (SIDS).

Tips for keeping your baby’s room cool

Here are some practical ways to help keep your baby’s sleeping environment as cool and comfortable as possible:

1. Curtains and Blinds
Keep them closed during the day to block out direct sunlight and prevent the room from overheating.

2. Windows
If it’s hotter outside than inside, keep windows shut during the day. Open them at night once the outside temperature drops — if it’s safe to do so.

3. Fans
Use a fan to pre-cool the bedroom before bedtime. Place it at a low level, ideally near an open window to help circulate cooler air. Make sure the fan isn’t blowing directly on your baby.

4. Shared Room
Sharing a room with your baby for the first 6 months is recommended. A cooler room will be more comfortable for both of you — and you’ll be able to monitor the temperature easily.

5. Use a Room Thermometer
16°C to 20°C can feel cooler than you might expect, so use a room thermometer to keep track and adjust accordingly.

How to keep your baby cool at night

  • Cooling bath: Give your baby a lukewarm bath before bedtime to lower their body temperature.

  • Light bedding: Use lightweight or no bedding at all if it’s very warm.

  • Sleeping bags: Choose a low tog sleeping bag appropriate for summer use.

  • Sleepwear: Dress your baby in light cotton sleepwear, using no more than one layer more than you would wear in the same conditions.

  • Check their temperature: Feel your baby’s back or chest, not their hands or feet, to check if they’re too warm. If they feel hot or sweaty, remove a layer.

Hydration during hot weather

Babies, just like adults, can become dehydrated more quickly when it’s hot.

  • Breastfed babies: Don’t need extra water before they start solids, but they may want to feed more often.

  • Bottle-fed babies: Alongside regular milk feeds, you can offer cooled boiled water to help keep them hydrated.

  • Night feeds: Your baby may wake more often for milk during the night if they’re thirsty or uncomfortable.

As our summers continue to change, being prepared for hotter nights will make all the difference to your baby’s sleep — and yours too. With a few thoughtful adjustments, you can help your little one stay cool, comfortable, and well-rested all season long.

 

By Mandy Gurney RGN, RM, DipHV
Updated 24/06/25

Helping Your Child Adjust to Daylight Savings

help yur child sleep well when the clocks go forward March 2025

Helping Your Child Adjust to Daylight Savings

The clocks in the UK are springing forward by one hour at 1:00 am on Sunday, March 30th, 2025. While this means longer, brighter days to enjoy, it can also cause a bit of chaos when it comes to your child’s sleep routine.

Losing an hour of sleep might not bother us adults too much, but for babies and young children, it can throw everything off. They may not feel ready for sleep at bedtime, struggle to settle, and then be groggy and grumpy in the morning. Not ideal!

So, how can you make this transition as smooth as possible? Here are my top sleep tips to avoid bedtime battles and morning meltdowns when the clocks change.

Get Ahead of the Clock Change

A little preparation can go a long way in helping your child adjust. Try these simple steps in the week leading up to March 30th:

  • Shift Bedtime Gradually – Move your child’s bedtime earlier by 15 minutes every couple of days. This slow adjustment helps their body clock adapt without too much resistance.
  • Tweak Nap and Meal Times – Don’t forget to move naps and meal times forward too! Keeping everything in sync will make the bedtime shift feel more natural.
  • Wake Them Up Earlier – Just as bedtime is getting earlier, so should wake-up time. Waking them 15 minutes earlier each morning will help get their body used to the new schedule.

Creating a Calm, Sleepy Bedtime Routine

A familiar and soothing bedtime routine is your best friend when adjusting to the clock change-

Here’s what works well:

  • Wind Down Time – About an hour before bed, start slowing things down with a calming activity like reading, puzzles, or gentle play.
  • Bath Time – A warm bath can help signal that bedtime is coming, but keep it calm and relaxing – think spa, not splash zone!
  • Dim the Lights – Lowering the lights in the evening encourages the production of melatonin, the sleepy hormone. If you use a nightlight, go for a red or amber glow rather than a bright white one.
  • Story and Cuddles – A bedtime story and a snuggle are the perfect way to settle your little one before tucking them in.
  • Click here for more details on bedtime routines.

Helping Them Wake Up Happy

Mornings can be tricky after a clock change, so getting plenty of natural light early in the day is key:

  • Open the Curtains – Let the daylight flood in as soon as possible to help reset their body clock.
  • Have Breakfast in a Bright Spot – Eating in a well-lit area helps send the signal that it’s morning time.
  • Get Outside – A bit of fresh air and daylight first thing can work wonders for adjusting to the new wake-up time.

What If Your Child Is an Early Riser?

If your little one is a 5:00 am wake-up specialist, the clock change might actually work in your favour! Their usual 5:00 am start will suddenly become 6:00 am, meaning you might get a bit of a lie-in – a rare parenting win!

Enjoy the Longer Days!

Once the initial adjustment is out of the way, you can make the most of the lighter evenings. Getting outside for a bit of play before bed can help your child use up some energy and settle down more easily at night.

With a bit of planning and a consistent routine, your little one will be back on track in no time – and you can all enjoy the sunnier days ahead.

Written by Mandy Gurney, RGN RM DIPHV
Founder of Millpond Children’s Sleep Clinic

Updated March 2025

Co-sleeping safely with my baby

Bedsharing: Understanding the Risks and Benefits

Written February 2025

Bedsharing has been a common practice for centuries, especially when families lived in smaller spaces and shared sleeping areas out of necessity. Today, in many cultures, co-sleeping is still the norm, often driven by tradition rather than economic factors.

Sleeping in the same bed as your baby or toddler can be a comforting experience for both of you. It allows for easier night wakings and feeding without getting out of bed. Research has also shown that co-sleeping mothers tend to breastfeed for longer durations. However, bedsharing also comes with potential challenges and risks that parents should consider.

co-sleeping safely

Challenges of Bedsharing

While many parents find bedsharing beneficial, it can take time to adjust to sleeping next to a wriggly child. Transitioning a child out of your bed when the time feels right can be difficult. Additionally, for some couples, sharing a bed with their child may impact their intimate relationship.

The Safety Debate

Research has highlighted the risks associated with bed-sharing, particularly for infants. The NHS and The Lullaby Trust recommend that the safest place for a baby under six months is in a separate cot or Moses basket in the same room as their parents.

Studies have found that the first six months of life are the period of highest risk for Sudden Infant Death Syndrome (SIDS), and bedsharing during this time can increase that risk.

Despite these recommendations, a survey of over 3,400 parents revealed that many parents co-sleep at least some of the time. Some parents even fall asleep with their baby accidentally, which can present serious risks if done in an unsafe environment!

Whether you decide to share your bed comes down to personal choice, but it is vitally important to know how to make it as safe as you can to avoid accidentally putting your baby at risk.

how to cosleep safely

Safe Co-Sleeping: Essential Guidelines

If you decide to co-sleep, it’s essential to follow safety guidelines to minimise the risks.

When NOT to Co-Sleep:

  • If your baby was born prematurely (before 37 weeks) or has a low birth weight (under 2.5 kg), as this is linked to a higher risk of SIDS.
  • If you or your partner have consumed alcohol or taken any drugs (prescription, over-the-counter, or illegal) that could make you drowsy.
  • If you or your partner are smokers, even if you do not smoke in the bedroom.
  • If you are on a sofa or armchair—dozing off with a baby in these settings significantly increases the risk of SIDS.
  • If your baby is left alone in bed—babies can unexpectedly move into unsafe positions.
  • If you have pets that sleep in your bed.
  • If other children are sharing the bed.

Safe Co-Sleeping Practices:

  • Ensure your baby sleeps on a firm, flat mattress with no soft bedding.
  • Keep pillows, blankets, nests, and pods away from your baby’s face and head to prevent suffocation and overheating.
  • Place your baby on one side of the bed, rather than between two adults.
  • Make sure there is no risk of your baby falling out of bed or getting trapped between the mattress and the wall.
  • Follow all the safer sleep guidelines from The Lullaby Trust and NHS guidance.

Alternatives to Bedsharing

If you want to be close to your baby at night but are concerned about the risks of bedsharing, there are safer alternatives:

  • Bedside co-sleeper cots: These attach securely to your bed with one side open, providing the closeness of bed sharing without the risks.
  • Placing a cot next to your bed: Your baby will still be near you but in their own separate sleep space.

cosleeping safely

Final Thoughts

Whether or not to bedshare is a personal decision, and many parents may wish to co-sleeping with their baby or child.

If you choose to do so, it is crucial to follow safety guidelines to minimise risks. Awareness and preparation can help ensure that both you and your baby sleep as safely as possible.

 

Follow all the safer sleep guidelines for your baby from The Lullaby Trust 

 

How to co-sleep more safely video from The Lullaby Trust.

How to Help Your Children Sleep Well Over Christmas

How to help you and your children sleep well over Christmas

Sleeping well over christmas

Christmas is an exciting time for children, with the magic of Santa 🎅, festive gatherings, and special family moments. But for parents, the holidays can often mean disrupted sleep routines, overexcited little ones, and overtired tears. If you’re wondering how to keep the joy alive while ensuring everyone gets enough rest, we’ve got you covered.

Here are my expert tips to help your family maintain good sleep habits during the festive season so that everyone can enjoy a merry and restful Christmas. 🎁

Pack Familiar Comforts 🧸

If you’re staying away from home over the holidays, bring along as many familiar items as possible. A favourite soft toy, blanket, or even your child’s usual bedding can provide comfort and help them settle more easily in an unfamiliar environment.

Spend time in your child’s temporary bedroom before bedtime. Unpack their belongings together, share a cuddle and a bedtime story in the new space, and show them around the house, including where you and other family members will be sleeping. This helps them feel secure and prepared for the new surroundings. 🛏️

sleeping well at christmas

Keep Naps on Track 🕒

Naps can be tricky during the festive season, but they’re essential for preventing overtiredness, especially for younger children. Here’s how to manage them:

  • Stick to the Clock: Aim to start nap time about 15 minutes before your child’s usual schedule. Take them to a quiet space to wind down with a story or cuddle. 📚
  • Use White Noise: If background noise from celebrations might disturb their sleep, a white noise machine or app can help mask sudden sounds. 🎶
  • Fresh Air Naps: Consider scheduling naps during a family walk. The fresh air and gentle movement can help your child rest, and it’s a great way to recharge as a family. 🌬️🚶‍▪

help naps at christmas

Foods That Support Sleep 🦃

Holiday treats are inevitable, but try to limit sugary and caffeinated foods at least two hours before bedtime. Instead, offer sleep-friendly snacks like turkey, which is rich in tryptophan—an amino acid that supports the production of serotonin, which is a precursor to melatonin, a key hormone for sleep. 🍪 Click here for a guide on tryptophan foods 

Keep to Familiar Routines ⏳

Whether you’re at home or away, consistency is key. Follow the same bedtime routine your child knows and loves. Even if bedtime is slightly later on Christmas night, keep to the same sequence of calming activities like bath time, reading, or gentle songs. Familiar routines provide comfort and signal that it’s time for sleep. 🛁📖

Maintain Regular Sleep Times 🛌

While Christmas Day itself may be an exception, aim to keep your child’s bedtime and wake-up times consistent for the rest of the holiday season. A well-regulated sleep schedule helps keep their body clock in check, reducing overtiredness, tears and tantrums. ⏰

bedtime routine at christmas

Create a Calm Bedtime Environment 🌙

To help your child wind down from the excitement of the day:

  • Quiet Time: Spend 10-15 minutes in a quiet activity like reading or puzzles before starting the bedtime routine. 🧩
  • Say Goodnight: Say goodnight to family and friends and retreat to a calm space to prepare for bed. 👋

Troubleshooting Sleep Challenges 🛠️

If your child struggles to settle on the first few nights away from home or with guests around, try:

  • Taking Charge of Bedtime: Handle the bedtime routine yourself until your child adjusts to the changes. 🤗
  • Morning Help: Ask family members, like grandparents, to help with morning activities so you can get some extra rest. ☀️

Stay Firm with Boundaries 🚦

It’s tempting to let routines slide, but setting clear boundaries from the start can prevent bedtime battles. Say goodnight and settle your child as you usually would. The first two nights set the tone for the holiday period, so staying consistent is essential.

If things don’t go as planned, don’t worry. Once you return home, re-establish regular routines immediately. It may take a few nights, but your child will soon adjust. 💪

helping baby sleep well at christmas

Enjoy the Festive Season 🎅🎉

Most importantly, don’t let sleep challenges overshadow the joy of Christmas. Take time to look after yourself, embrace the festive spirit, and remember that flexibility is okay during this special time of year. 🎊

By following these tips, you can help your family enjoy a Christmas that’s full of magic, joy, and plenty of restful sleep! 🌟

 

Merry Christmas from the team at Millpond!

Understanding Baby Sleep Cues for Better Sleep

As parents, few things are as precious as the sight of our little ones drifting off into a peaceful slumber. Yet, the journey to achieving those moments can often be filled with uncertainty and frustration, especially when it comes to understanding your baby’s sleep patterns. However, within their subtle cues lies the insight that can transform the way we approach both naps and bedtimes.

The Language of Sleep:

Babies have their own unique language when it comes to letting you know it’s time for sleep. These cues can range from subtle to unmistakable, and learning to interpret them will help to develop healthy sleep habits.
Common baby sleep cues:
  • Eye Rubbing: As fatigue sets in, babies often rub their eyes as a way to soothe themselves and prepare for sleep.
  • Yawning: A classic sign of drowsiness, frequent yawning signals that bedtime is approaching.
  • Irritability and fussiness: pulling at ears, and clenching fists can indicate that your baby is tired and in need of rest.
  • Becoming quiet and still: A decrease in movement or engagement with surroundings suggests that your baby is winding down and getting ready for sleep.
  • Ignoring interaction and losing interest in toys and people can suggest your baby is feeling tired.
  • A Glazed Expression: Staring into space or glazed-over look in your baby’s eyes can indicate fatigue and the onset of sleepiness.
baby sleep cues

Why do sleep cues matter?

  • Recognising and responding to your baby’s sleep cues is not just about ensuring a smoother bedtime routine; it’s also about meeting your baby’s need for rest and comfort.
  • Tuning into your baby’s cues will help you establish a sleeping pattern for your baby that aligns with their unique natural rhythms, promoting better sleep quality and duration.
  • Responding to your baby’s sleep cues also helps to prevent them from becoming overtired and fractious.
  • A well-rested baby can engage with the world around them, supporting healthy growth and development.
  • If you can respond to your baby’s early sleep cue signals, they will be more relaxed and find it easier to fall asleep.
baby sleep cues

To understand your baby’s sleep cues, here are some tips:

  • Observe your baby’s behaviour: Try looking for subtle changes in your baby’s behaviour and mood throughout the day. Over time you may start to see patterns and consistent cues that signal tiredness or drowsiness.
  • Learn your baby’s unique language: Every baby has their own specific cues for sleep, so try to find some time to understand and interpret your baby’s signals such as eye rubbing, yawning, becoming quiet and still, or a glazed expression.
  • Take note of timing: Try keeping track of the times when your baby typically shows signs of tiredness. This can help you anticipate their sleep needs and establish a routine around their natural rhythms.
  • Understanding your baby’s sleep cues can take time: Be kind to yourself as you observe and learn to recognise your baby’s signals for sleep. It’s a journey, and with time you and your baby will find a rhythm that works.
  Understanding and responding to your baby’s sleep cues can transform sleep times into a serene, bonding experience. By recognising their signals you can create a routine that matches their natural rhythms. This journey requires patience and observation, but it will help you establish regular sleep patterns. Be kind to yourself, and with time, you and your baby will find a rhythm that ensures more peaceful nights and well-rested days. Written by Mandy Gurney RGN.RM.DipHV Founder of Millpond Children’s Sleep ClinicHere are some helpful suggestions for understanding your baby’s sleep cues:    

Back to School Sleep Tips

How to get your child’s sleep back on track after the summer holidays.

Over the summer holidays you may have been more relaxed about what time your children go to bed and get up in the morning. But now as the new term approaches the challenge of getting everyone up and out in the morning by 8.00am, seems a little daunting!

Fear no more…..we have a great set of sleep tips ready to help so your child is all prepped for their 1st day back at school.

How reset you child’s sleep

If your child is at primary school:

A week before the new school term

  • Start putting your child to bed 15 minutes earlier.
  • If they are falling asleep 2 hours later then usual you can move bedtime earlier every day. However if it’s just an hour later you can shift bedtime every few days.
  • At the same time wake them 15 minutes earlier every morning.
  • To help suppress the sleep hormone melatonin get them into the light as soon as possible in the morning.
  • You may want to offer an incentive to encourage your child to get up earlier such as a special breakfast.
  • Repeat this pattern until you reach the time that is right for your child’s school schedule.

Help them to feel sleepy:

An hour before bed:

  • Start thinking about your child’s bedtime 1 hour before you want them to be asleep.
  • Put toys away and settle down for a cuddle and story on the sofa.
  • ALL screens should be off 1 hour before sleep; this includes phones, tablets and computers as blue light can interfere with the production of melatonin.
  • Lastly, in the hour before sleep don’t let your child have any caffeine or sugary food and drinks.

Their bedtime routine:

  • Have a quiet and calm bedtime routine focused around the bedroom and bathroom area.
  • Carry out the same series of steps every night so your child knows that sleep is coming.
  • Then start go for a warm relaxing bath lasting about 10 minutes; a pre-bed bath should be more like a spa than a water-park.
  • Go straight from the bathroom into the bedroom.
  • Pre-dim the lights in the bedroom as this will help with the production of melatonin.
  • Have 1 or 2 stories.
  • Try to avoid any confrontations or discussions at this time of night as it could stimulate your child’s brain at bedtime and prevent them going to sleep.
  • Say goodnight and leave the bedroom; your child should be asleep about 15 minutes later.

Reset your child’s morning clock:

  • Being back at school usually means an early morning start again.
  • Morning is when we reset our body clock so it’s very important to wake your child at the same time each day.
  • A big dose of light will help them to get up and running, so open the curtains and let the light in.
  • Make sure they’re awake, even if they don’t get up straight away.

If your child is at secondary school:

 

Two weeks before the new school term

  • Due to a natural shift in the production time of melatonin, teenagers have a predisposition to go to bed later and stay up later.
  • Over the holidays their body clock may have shifted later by 2 hours or more.
  • The process of bringing their sleep pattern back in line with the school day will take longer.
  • Follow the same steps as above but its best to start 2 weeks before their school start date.
  • For more more details on teen sleep download our free fact sheet.

Our Jet Lag Survival Guide

How to Manage Jet Lag for Your Child During the Holiday Season

jet lag

With the holiday season upon us, many families are eagerly anticipating the joy and excitement of travel. Whether you’re visiting loved ones, exploring new destinations, or simply taking a much-needed break, the prospect of creating lasting memories is thrilling. However, amidst the excitement, there’s a common concern that often weighs on parents’ minds: how will jet lag affect their child’s sleep?

This is a valid and important consideration. Children’s sleep patterns are delicate, and even minor disruptions can lead to significant challenges. The last thing any parent wants is to turn a dream holiday into a sleepless ordeal. During holidays, changes in sleep patterns are inevitable, and some children find these adjustments particularly difficult to cope with.

Fortunately, with careful planning and a few strategic tips, you can enjoy a relaxing family holiday without compromising your child’s sleep routine. In this comprehensive guide, we will provide you with practical advice and expert tips to help manage and minimise the impact of jet lag on your child’s sleep. By following these guidelines, you can ensure that your family returns home refreshed, well-rested, and with cherished memories of a wonderful holiday experience.

Planning Your Travel to Reduce Impact and Prevent Sleep Problems

Mitigating sleep problems for your little ones while on holiday requires some careful planning:

  • Travel Timing: If flying, try to travel during the day and, if possible, align with your child’s nap times.
  • Accommodation: If your child usually sleeps in their own room, book adjoining or family rooms to ensure they have their own sleeping space.
  • Comfort Items: Bring along your child’s favourite bed toy, their usual night light, and a small sheet with familiar smells from home to make their holiday bed feel welcoming and familiar.
  • Blackout Blinds: Use travel blackout blinds to block out any unwanted light and help avoid early morning waking.

sleep guide when travelling

Jet Lag Tips

On the Plane

As soon as you board the plane, adjust your child’s eating and sleeping times to match your destination’s local time. This will help them acclimate to the new time zone more quickly.

Preventing Sleep Problems When Traveling West to East

Travelling west to east shortens your day, which is more challenging for the body clock. Here are some strategies to help your child adjust:

  • Late Bedtimes and Mornings: Be prepared for later bedtimes and later morning waking.
  • First Morning Nap: Upon arrival, let your child nap for no more than two hours that first morning.
  • Daylight Exposure: Once awake, ensure your child gets plenty of sunlight to help maintain their energy until bedtime.
  • Morning Wake-Up: The biggest challenge will be waking your child in the morning. Gradually wake them 30 minutes earlier each morning and put them to bed 30 minutes earlier each night until they return to their usual sleep/wake times.
  • Morning Light: Morning light helps suppress melatonin, so plan lots of morning trips to the park.
  • Meal Timing: Keep meals and snacks as close to local time as possible.

Preventing Sleep Problems When Traveling West to East

Travelling west to east can be particularly challenging for your child’s body clock, as the day becomes shorter and you’re moving against the natural rhythm. Here are some effective tips to help prevent sleep problems for your little one:

  • Expect Late Bedtimes and Mornings: Be prepared for your child to have later bedtimes and mornings initially as they adjust to the new time zone.
  • First Morning Nap: Upon arrival, allow your child to take a nap, but limit it to no more than two hours. This will help them rest without disrupting their new bedtime.
  • Sunlight Exposure: Once your child is awake, ensure they get plenty of sunlight. Natural light helps regulate their body clock and keeps them energised until bedtime.
  • Morning Wake-Up: The most challenging part will be waking your child in the morning. Gradually adjust their wake-up time by waking them 30 minutes earlier each day and putting them to bed 30 minutes earlier each night until they are back to their usual schedule.
  • Morning Light: Exposure to morning light is crucial for suppressing melatonin and helping your child adjust to the new time zone. Plan outdoor activities, like trips to the park, to ensure they get plenty of morning sunlight.
  • Meal Timing: Try to keep meals and snacks as close to local time as possible. This helps synchronise their internal clock with the new time zone.

Travelling with less than a 2-hour time difference

  • If the local time difference is less than 2 hours, it will be easier to keep your child on UK time. This way you can all stay up a little later in the evening and even have a lie-in. The other bonus is on your return home; your child will slip back into their usual bedtime.

Helping Your Child Adjust to a New Bedroom on Holiday

When you arrive at your holiday destination, it’s important to spend time with your child in their new bedroom to help them feel comfortable and happy in their surroundings.

jet lag

Here are some tips to make the transition smoother:

  • Familiarise the Space: Start by preparing your child’s bed first. Unpack their belongings together, and if possible, play games and read stories in the room. This way, bedtime won’t be their first experience in the new space.
  • Maintain Bedtime Rituals: Follow your usual bedtime rituals every night, just as you would at home. This consistency provides a sense of security and helps your child drift off to sleep more easily.
  • Pack your Routine: Think of the bedtime routine as something you “pack” with you whenever you travel, just like a toothbrush. Familiar routines are comforting for children and will help them settle down for the night.
  • Creating a Sleep-Friendly Environment in a Hotel: If you’re all in one hotel room and your child is used to sleeping alone, consider using the bathroom as a place to “hide” while they settle to sleep. After about 10-15 minutes, once your child is in a deep sleep, you can re-enter the room without the risk of waking them.

By spending time in the new bedroom and maintaining familiar routines, you can help your child feel secure and ensure they get a good night’s sleep, making your holiday more enjoyable for the entire family.

 

WISHING YOU A VERY HAPPY HOLIDAY!

Top tips to move your toddler from cot to bed

 

moving from a cot to a bed

Are you thinking about transitioning your child from their cot to a big bed? It’s a significant milestone that comes with both excitement and apprehension. But, don’t worry, we’ve got you covered.

In this blog, we’ll discuss everything you need to know about transitioning your child from their familiar cot to a new bed. We’ll explore the challenges, joys, and strategies to make this journey as smooth as possible, from understanding when it’s the right time to make the switch to creating a comforting sleep environment.

Keep reading to find out how to make the transition as smooth as possible and ensure your child’s journey to dreamland is filled with comfort, security, and the warmth of your love.

When is the best time to start

  • Choose a time for the transition when your child is relatively stable in their sleep routine and not going through any major changes or disruptions in their life. Avoid periods of stress or upheaval, such as moving house or starting a new nursery.
  • Introduce the new bed gradually and start by placing the new bed in their room alongside their cot for a few days before making the switch. This your child to become familiar with the new bed and feel comfortable with the change.
  • Use familiar bedding and sleep associations in the new bed to help your child feel secure.  You could put their favourite blanket, stuffed animals, and any other comfort items from their cot to their new bed. The familiar smells and textures will help ease the transition.
  • If you have an older sibling who can help, ask them to snuggle down in the bed to show how much they would like to sleep there.

We have another baby on the way

  • It’s important to prepare your child for the change well in advance of having your next baby.
  • Take down the cot a few weeks before the baby is due and replace it with a bed in the same position.
  • Involve your child in decisions about the new bed and focus on a theme that reflects their favourite colour or character.
  • Create a sense of occasion by putting special pictures on the wall by their bed.
  • Use books and magazines to show them pictures of big children in nice beds and small babies in cots.

Keeping your child safe in their new bed

  • When your child first moves into a bed, it’s normal for them to fall out.
  • To keep them safe, choose a bed that is low to the ground and has a safety guard.
  • Childproof the bedroom with safety catches on windows and doors and secure furniture to the walls.
  • Clear toys and objects away at bedtime, especially things that could be used for climbing.
  • Consider putting up a stair gate across the bedroom door the day you introduce the bed to stop night-time wandering.

Routine is key when it comes to sleep

  • Aim to carry out the same series of steps every night, about 30 minutes before your child goes to bed.
  • Have a warm, relaxing bath lasting no longer than 10 minutes, and then go straight from the bathroom into the bedroom.
  • Dim the lights in the bedroom to help with the production of the sleep hormone melatonin.
  • Read one or two stories, have a cuddle and kiss goodnight, and tuck them in with their favourite soft toy so they are warm and cosy.
  • Then leave the bedroom with them drowsy, so they learn to fall asleep independently.
  • Your child should be asleep about 15 minutes later.

 

If you would like to speak to one of our sleep consultants about how you can guide your baby or child towards better sleep, please reach out today. We can chat with you about how we can help offer practical and gentle sleep strategies.

Written by Mandy Gurney RGN.RM.Dip HV.

Founder Millpond Children’s Sleep Clinic

 

How Evening Lighting Affects Your Baby’s Sleep

How Evening Lighting Affects Your Baby’s Sleep: Tips for Better Nighttime Rest

Darkness plays a crucial role in our ability to achieve restful sleep.

Our body clock is closely synchronised with the rising and setting of the sun, keeping us alert during the day and signalling when it’s time to sleep at night. However, in our modern world, artificial lighting and screens have extended our days and become an integral part of our evening routines. This enables us to stay awake and utilise our time with activities such as exercising, working, or watching our favourite programmes late into the night. While this convenience is undeniable, it can interfere with our natural rhythms and can cost us our sleep quality.

The process begins when light enters the eye and travels through the optic nerve to the brain’s master clock. This master clock, located in the hypothalamus, uses these light signals to regulate various body functions, including sleep.

In the morning, exposure to light signals the master clock that it’s time to wake up. It responds by sending messages throughout the brain and body to increase body temperature and release hormones like cortisol, which help us feel alert and energised.

As evening approaches and light levels decrease, the master clock triggers the release of melatonin, the hormone responsible for making us feel sleepy. This process helps prepare our body for rest.

However, receiving bright light at the wrong times, especially before bed, can confuse the body clock. This disruption can lead to misaligned circadian rhythms, resulting in poor sleep quality, altered energy levels, and potential negative impacts on mood and overall health.

By understanding how light affects our body clock, we can take steps to reduce exposure to artificial light in the evening, helping to maintain a healthy sleep-wake cycle and improve our overall well-being.

circadium

Tips for Evening Lighting to Support Better Sleep

  • Opt for Dim, Warm Lighting:
    Use amber or orange-coloured lights in the evening, particularly for night lights. This type of lighting has the least impact on melatonin suppression. Think of it as mimicking the natural light of a candle or fire, similar to what our ancestors would have experienced in the evening.
  • Limit Screen Time Before Bed:
    Avoid exposure to screens, including phones, tablets, and TVs, at least one to two hours before bedtime. The blue light emitted by these devices is known to suppress melatonin production, making it harder for you to fall asleep.
  • Dim the Bathroom Lights Before Bed:
    Bright bathroom lights can trick the body into thinking it’s still daytime, disrupting melatonin production. Consider using a dimmer switch or a lower-intensity mirror light while preparing for bed to help your body transition into sleep mode.
  • Gentle Lighting for Your Baby’s Room:
    Your baby’s room doesn’t need to be pitch black. A small plug-in night light with a soft low-level glow can provide enough illumination to see by without significantly disrupting sleep. Keeping this light on throughout the night can help maintain consistent lighting levels, which is beneficial if you need to attend to your baby during the night.
  • Maximise Daytime Light Exposure:
    During the day, expose yourself and your little ones to plenty of bright, natural light. This exposure not only boosts mood and alertness but also helps regulate your sleep-wake cycle, making it easier to fall asleep at night.

 

how light can my baby's bedroom be

By being mindful of how we use light, especially in the hours leading up to bedtime, we can create an environment that supports better sleep for both ourselves and our children.

Simple adjustments, like choosing the right type of lighting and reducing screen time, can make a significant difference in improving the quality of your families sleep.

 

Discover the Secrets of Sleepwalking

sleep walking

Last Updated: 13 March 2025

Welcome to our comprehensive guide on childhood sleepwalking!

Sleepwalking is a very common sleep disorder in children, research suggests that 7-15% of children aged 2½-13 years may experience sleepwalking episodes.

But let’s start with the good news….most children will grow out of sleepwalking by puberty.

It often runs in families; in fact, a recent study found children are 3 to 7 times more likely to inherit sleepwalking if one or both parents have a history of it.

Although scientists do not fully understand what causes sleepwalking, one theory as to why it is more common in children than adults is the need for children to have a greater amount of deep NREM sleep, meaning they are more likely to experience these events.

Common questions about sleepwalking:

What causes sleepwalking?

  • irregular sleeping patterns
  • not getting enough sleep or being overly tired
  • sleep disruptions such as a noisy environment, uncomfortable sleep conditions, needing a wee or frequent awakenings
  • illness, especially with a fever
  • other sleep disorders, such as sleep apnoea or restless leg syndrome, can contribute to sleepwalking by disrupting normal sleep patterns
  • high levels of stress or anxiety can contribute to sleepwalking, as they may affect the quality and depth of a child’s sleep
  • sleep environment: such as an uncomfortable bed, changes in sleeping arrangements, or a new environment

What should I expect if my child sleepwalks?

  • Sleepwalking usually happens about an hour after going to sleep, during the deepest level of sleep. At this stage, the brain is asleep but the body can still move around.
  • There’s no set pattern for sleepwalking, it can last anywhere from 5 to 20 minutes.
  • Your child will be hard to wake and be very disorientated if you try.
  • They don’t respond when you speak to them.
  • They may also sleep talk at the same time.
  • It’s usually a calm experience for children, so there’s no need to worry too much.

Should I wake my child from a sleepwalk?

  • If you wake your child they will be very disorientated and upset; simply guide them gently back to bed and stay in the room while they resettle.

How can I keep my child safe when they sleepwalk?

  • If you have a child who sleepwalks, it is essential to take measures to prevent them from potentially hurting themselves during an episode.
  • If your child sleepwalks, do not allow them to sleep on the top bunk, keep their bedroom floor clear of toys and other obstacles, fix a stair gate to their door or the top of the stairs, and make sure all windows are secure.

What can I do to help my child who sleepwalks?

If your child is experiencing sleepwalking, here are some practical steps you can take to help:

  • Establish a Calming Bedtime Routine: Create a soothing nightly ritual that might include reading a book, enjoying a warm bath, or listening to soft music to signal bedtime.
  • Encourage Relaxation Techniques: Incorporate relaxation practices before bed, such as deep breathing exercises or gentle stretching, to help your child wind down.
  • Try Preventative Stirring: To potentially reduce sleepwalking episodes, For a few nights record the time they usually sleepwalk-then lightly stir your child about 15 minutes before their typical sleepwalking time. Do this every night night for two weeks. If episodes decrease, skip stirring for one night and then resume for six consecutive nights. Gradually reduce the frequency of stirring based on improvement.
  • Ensure Adequate Sleep: Sleep deprivation can worsen sleepwalking, so try to ensure your child is getting the recommended amount of sleep for their age.

 

Implementing these strategies can make a significant difference in managing sleepwalking in your child.

Finally, it is important to note that sleep disturbances such as sleepwalking are manifestations of a maturing neurological system, and most children will have grown out of sleepwalking by puberty.

If you have any concerns about your child’s sleepwalking, it is always best to consult with a healthcare professional.

Written by Mandy Gurney RGN.RM.DipHV

 

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