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February 20, 2024

We bust sleep myths for you!

Sleep Myths Busted

At Millpond Sleep Clinic, we often hear parents sharing well-meaning advice based on “old wives’ tales” handed down through generations.

To help you separate fact from fiction, we’re busting some of the most common sleep myths about your child’s sleep.

Myth# 1. A baby will fall asleep when they’re ready

Babies and toddlers thrive on simple repetitive routines as they feel safe and secure, knowing what’s coming next.

Aim to carry out the same series of steps every night, about 30 minutes before your little one goes to bed.

Having a regular time for bed and a bedtime ritual means your child is not over-tired, making it easier for them to relax, fall asleep and sleep through the night.

Equally having a regular waking time in the morning and regular naps will secure their sleep pattern, improving both the amount and quality of their sleep

Myth# 2. By 6 months babies sleep through the night.

Firstly, it is normal for babies to wake during the night and some will “sleep through” sooner than others.

We all naturally stir and rouse as we transition between sleep cycles. Typically, your baby will wake briefly between 2 and 6 times a night. Some babies who can soothe themselves back to sleep may wake for a few minutes and go back to sleep on their own, while other babies need their parent’s help to get back to sleep.

The key is to introduce a consistent calming bedtime routine to help your baby wind down from the day, and to introduce a gentle settling technique to help support your baby in learning how to self-settle at bedtime.

By six months, your baby’s sleeping and waking patterns become more organised so they can now sleep for longer periods of the night. However, research shows that 25 to 50% of babies at this age will continue to wake in the night; babies can only predictably sleep through the night around their first birthday.

Myth# 3. Keeping babies awake during the day means they sleep more at night.

Naps are vital to babies and just as important as the sleep they get at night. When a baby is awake too long, they are more likely to become overstimulated, fractious, easily upset and difficult to settle to sleep. When a baby is overtired, they are likely to produce higher levels of cortisol and adrenaline. These stimulating hormones have the potential to negatively impact your baby’s nighttime sleep.

Myth# 4.Formulae-fed babies sleep better

You may have heard the myth that bottle-fed babies sleep longer at night, however, studies have shown there is no significant difference in sleep patterns between those breastfed and non-breastfed babies (Demirei et al 2012). In fact, evidence suggests night-time breastfeeding is associated with more nocturnal sleep, especially among first-time mothers.

Studies have shown how an amino acid found in nighttime breast milk can help your baby’s sleep. This amino acid, called tryptophan, is converted in the body to melatonin. Levels of tryptophan in breast milk fall during the day and rise at night in line with the mother’s body clock. Receiving tryptophan, through breast milk, has been shown to help babies fall asleep faster and to synchronize with the 24-hour day.

Myth# 5. Does sleep regression exist?

Although sleep regression is not a term recognised in sleep science, it is often used to describe a period of sudden change in a baby’s or toddler’s sleep. Your young baby who previously settled like a dream at bedtime has now turned 4 months and become more social, finds everything fascinating and is easily stimulated by people and her surroundings. Their fear of missing out on fun means they resist sleep and out of the blue cry when you try to get them to sleep. Or your 8-month-old, who has always been happy to say goodnight to you at bedtime cries as soon as you walk towards their bedroom door.

Of course, as all parents know, babies, particularly in their first year, grow and develop at a rapid rate. Sometimes these developmental changes can benefit sleep, but others may impact your child’s sleep.

The good news is not every baby will experience sleep regression or will have sleep regression with every milestone. Any newly acquired skills are to be embraced as a sign your baby is growing well and reaching their milestones. It can be a challenging time for your baby as they adapt to their ever-changing abilities. Like learning any new skill, initially it is difficult to master, a little scary and unsettling but with support from you and lots of practice, it is then mastered.

Myth# 6. Running around just before bed gets rid of that last bit of energy

Children need to relax and be calm an hour before sleep. Running about just before bedtime could give them a “second wind”, and heat their muscles making it harder for them to fall asleep.

Myth# 7. A child full of energy at bedtime is just not sleepy

Being overtired can cause an increase in hormones like adrenaline and cortisol, similar to having too much sugar or caffeine. This can make young children appear hyperactive instead of tired. Setting an earlier bedtime can help them settle before reaching this overtired state, improving sleep quality.

This blog was written by Mandy Gurney RGN.RM.DipHV

February 15, 2024

Understanding Sleep Regression in Babies

If you are a new parent, you may have heard the term “sleep regression” used to describe a sudden change in your baby’s sleeping pattern. Although sleep regression is not a scientifically recognised term, it is a common term used to describe a situation where your baby or toddler, who previously slept soundly throughout the night, suddenly starts experiencing sleep disturbances.

This can happen when your child becomes more social and curious about their surroundings, making it difficult for them to settle down at bedtime. For instance, your little one may resist sleep and cry every time you try to put them in their cot. This can be challenging for parents who are struggling to settle their 8-month-old, who was previously happy to sleep through the night, but now cries when they leave the room.

As a parent, you know that your baby grows and develops at an incredible pace, especially during their first year. While some developmental changes can positively impact your child’s sleep, others can make it more challenging. The bright side is that not every baby goes through sleep regression with every milestone, but it’s important to celebrate the new skills as signs of growth and development. Still, this might be a tough time for your little ones as they navigate their ever-changing abilities.

Just like any new skill, it can be difficult and unsettling to master at first. Fortunately, with your support and lots of practice, your baby can learn to master their new abilities.

When does sleep regression occur?

Sleep regression can happen at any developmental stage, with the most common times being at 4, 8, 12, and 18 months when specific changes could impact sleep.

Common signs of sleep regression

Common signs of sleep regression in children may include sudden changes in sleep patterns, such as difficulty falling asleep at bedtime, frequent night awakenings, shorter naps, or overall restless sleep. Toddlers or infants who previously slept through the night may start waking up more frequently, seemingly without reason. They may become fussier during bedtime routines or resist going to sleep altogether.

Additionally, some children may exhibit increased clinginess or separation anxiety during sleep times. These signs often coincide with developmental milestones or changes in routine, indicating a temporary disruption in their sleep patterns. Understanding these signs can help you recognise when your child may be experiencing sleep regression and take appropriate steps to address it.

How long does sleep regression last?

The duration of sleep regression can vary depending on your child and the underlying causes. In general, sleep regression episodes may last anywhere from a few days to a few weeks. Some children may experience shorter regressions that resolve relatively quickly, while others may endure longer periods of disrupted sleep. The duration may also be influenced by factors such as your child’s age, developmental stage and any medical concerns and whether you’re able to implement strategies at this time to address the regression.

While sleep regression can be challenging for both you and your little one, it is usually temporary, and most children eventually return to their previous sleep patterns once the underlying issues are resolved or as they adjust to developmental changes. It may be the time to ask for some extra help from family or friends.

Even though this is a challenging time, try to see this new stage of development as a positive step in your child’s life. Remember, with patience and persistence, you can get through this temporary setback and help your child get back to sleeping soundly.

February 13, 2024

How to prevent illnesses causing sleep issues

How to manage your child’s sleep when they’re unwell

As social creatures children top the charts for both spreading and catching germs. Parents know only too well that coughs and colds mean their child will wake more and need comfort and care in the night. Even children who can sleep for England will be kept awake by a fever, coughing or a blocked nose. And of course when your child is unwell they are likely to need extra comfort and attention from you in the night.

So how do you prevent this inevitable event causing long term sleep problems for your child?

Maintain your child’s bedtime routine:

Try and keep up your child’s regular bedtime routine. Having a warm soothing bath helps to relax achy muscles and unblock noses. A warm bath is a great trigger for the production of the sleep hormone melatonin and keeping to your routine will prove invaluable when your child recovers and needs to start getting used to “normal” routines again.

Your child will need more sleep:

Don’t worry if your little one is sleeping more at this time, this is nature’s way of helping them fight infection: in fact the illness itself actively increases our need for sleep to help support and stimulate our immune system. Let your child have as much sleep as as they want, you can always make adjustments when they’re fit and well again.

Keeping close by at night:

Your child is very likely to need medication or frequent close attention during this period of illness and you may want to sleep nearby in order to keep a close eye on them.

Try to avoid bringing your child into your bed when they’re ill, especially if they have a high temperatur. To minimise disruptions to their sleep it is better to do this by “camping out” in their room…. then when they’re well again it will be much easier for you to return to your bed than to persuade them back into their’s.

However any new habits formed at this time can always be changed once they’re fit and well again.

Becoming ill during a sleep plan:

It is not uncommon for children to become ill when you’re in the middle of a sleep plan. Most coughs and colds are short lived and it is best to put your sleep plan on hold until your child is feeling better.

Try to keep up your child’s bedtime routine; this will prove invaluable when they recover and need to get used to ‘normal routines’ again.

Once they are eating and drinking well and seem back to their “old self” you can go back to your sleep plan.

There is usually no need to go right back to the beginning, you should be able to pick up from where you were when your child became ill. After about 3 or 4 nights of perseverance and hard work you should be back on track.

January 15, 2024

How anxiety disrupts children’s sleep

First Published: 15 Jan 2024. Last Updated: 24 Feb 2025

Helping Your Child Feel Calm and Sleep Better

Does your child struggle to fall asleep because of anxiety?

Do bedtime worries keep them tossing and turning long into the night? If so, you’re not alone. Many children experience bedtime anxiety, which can make settling to sleep a real challenge—for them and you. The good news is that there are ways to help.

In this blog, we’ll explore how anxiety can affect children’s sleep, why it happens, and most importantly, practical steps you can take to help your child feel calmer and more secure at bedtime. With the right approach, you can support your child in developing healthy sleep habits, giving them (and yourself) more restful nights.

Anxiety/Worries and Sleep

Anxiety can disrupt children’s sleep for various reasons, creating a challenging cycle that affects both their physical and emotional well-being.

Firstly, anxiety triggers the body’s stress response, leading to heightened arousal and difficulty winding down for sleep. This can result in racing thoughts, increased heart rate, and muscle tension, making it hard for children to relax and fall asleep. Additionally, anxious thoughts and worries may intensify at night when the distractions of the day fade away, leaving children feeling more vulnerable and unsettled. Moreover, anxiety can manifest in physical symptoms such as stomach aches or headaches, further disrupting sleep.

The fear of the dark, separation anxiety, or worries about school or social situations can all contribute to bedtime anxiety, making it a multifaceted challenge to address. Understanding the underlying causes of anxiety and implementing strategies to promote relaxation and security are essential steps in helping children overcome sleep disturbances caused by anxiety.

Often these fears only surface at bedtime, when the day is over and there are no distractions to divert their thoughts.

So how can you help your young person manage their sleep at this time…..well the good news is there are things you can do to help.

What causes worries or anxiety at bedtime?

There are numerous causes of anxiety in children that can impact negatively on their sleep. These include long-term unresolved sleep issues, overthinking or over-worrying, experiencing vivid and scary nightmares, fear of the dark and monsters, starting nursery or school, family breakdowns and bereavement.

Older school-aged children who struggle to sleep are often perfectionists and academic high achievers. They find themselves in a vicious cycle where they worry about how lack of sleep will affect their work, which stops them from falling asleep and in turn leads to negative thoughts or even fears about sleep itself.

Children with autism and ADHD may have more bedtime anxieties than their peers. Bedtime can be particularly challenging for children with ADHD who have difficulties quietening their racing minds from the stresses or worries about their day.

A typical bedtime

Children with anxiety at bedtime often struggle to fall asleep and can lie awake for hours. They can reappear numerous times in the evening with excuses such as being hungry, thirsty, too hot, too cold or needling the toilet. You take them back to bed, but in no time at all, they are back with more excuses. This process happens night after night leading to cross and stressed parents and an even more anxious child; you all dread bedtime!

You eventually find yourself getting into your child’s bed just to get them to sleep and then in the night they wake and seek you out again to help them get back to sleep. The perfect recipe for a tired and stressed family!

Have a stress-free bedtime that helps your child sleep well

Starting your child’s bedtime routine

About an hour before your child goes to sleep have quiet time. Tidy away the toys and turn off all screens. Research has shown that not only does light from computers, iPads etc. can interfere with sleep, but the content can have an alerting effect, delaying bedtime even further.

“Talking time”

This is the time to set aside 10 to 15 minutes of one-on-one calming and quiet time with your child.
Ensure you put your phone away and make sure you have nothing else you need to do at this point so you can give your child your undivided attention.
At Millpond we often call this “Talking Time”.
This will give your child the space to discuss any worries or fears they may have and just as importantly means they are less likely to need to bring them up just before you say goodnight.
If your child doesn’t have anything specific they wish to discuss, as an alternative you could help set a positive tone by discussing 3 positive things about that day. If possible try and find new things each evening.
Your child may like to write them in a notepad that you keep just for bedtime.

Get your routine right so your child settles to sleep calmly and happily.

Initially focus the bedtime routine around the time your child naturally falls asleep; even if this seems late.
For example, if your child usually falls asleep at 10.00 pm start your routine at 9.15 pm. This way you are allowing 30 minutes for the routine and 15 minutes for them to fall asleep.
Carry out the same series of steps every night – make this routine your bedtime routine ritual. Having a routine means your child’s body will start to prepare for sleep as soon as you start this process.
If your child is falling asleep well in 15 minutes, after a few nights, start your bedtime routine 15 minutes earlier. Repeat this pattern, slowly advancing the start time of your routine until you reach the time that works best for your child.

Have a warm relaxing bath.

Have a warm, relaxing bath lasting no longer than 10 minutes. Keeping the bath to a maximum of 10 minutes means bath time doesn’t become a stimulating playtime. The added bonus is coming out of the warm water allows the body to cool quickly triggering the sleep hormone melatonin.
Then go straight into your child’s bedroom; going back into the living area at this time will lose the focus and magic of the routine.

Dim the lights.

Pre-dim the lights in their bedroom, as this will also help with melatonin production. If your child is scared of the dark and requests you leave a light on it’s best to have one that emits a warm amber or orange glow. Turn it on at bedtime and leave it on all night. The warm low-level light will not interfere with their sleep and will offer them the reassurance they need.

Dress for bed.

Have their night clothes ready for their return from the bathroom so they can quickly get dressed and climb into bed.

It’s time for a story.

Even if your child can read to themselves, read a quiet calming story and have a cuddle and kiss goodnight then tuck them in with their favourite soft toy so they are warm and cosy.
Now that they’re drowsy, leave the bedroom so that they learn to fall asleep independently.

I want you to stay.

Your child may only be able to fall asleep happily if you stay with them. If this is the case you can help build your child’s confidence in falling asleep independently by implementing a slow gradual retreat programme at bedtime.
If you are sitting by the side of your child’s bed as they sleep, start by sitting just a little further away. Reassure them you will wait for them to be fully asleep before you leave their bedroom. After 3 to 4 nights, move just a little further away from their bedside; you may only move a foot at a time. Keep repeating this process very slowly moving in small incremental steps until you are out of their room and then along the landing as they go to sleep. This process should take about two weeks to achieve.

Written by Mandy Gurney the founder of Millpond Children’s Sleep Clinic

Mandy has been advising on baby, toddler and school-aged child sleep issues for nearly 30 years. She is a qualified nurse, midwife and health visitor.

Blog updated Feb 2025

October 25, 2023

What is a night terror?

Understanding and Managing Night Terrors in Children: A Comprehensive Guide

A night terror is when a sleeping child suddenly appears to “wake up” in a state of panic, agitation and terror. They often scream, kick, lash out and run about inconsolably. They may have other symptoms such as a racing heart, sweating and dilated pupils.

About 3% of children experience night terrors, usually between the ages of 18 months to seven years.

Night terrors usually occur in the first few hours of sleep, while your child is in deep non-rapid-eye-movement (NREM) sleep.

Ironically, while night terrors may leave you feeling anxious, they do not disturb your child. Although they may look terrified, your child is usually totally unaware of what is happening as they are deeply asleep.

Night terrors rarely last longer than ten to fifteen minutes, and your best response is simply to keep your child safe, wait until the episode passes, and then guide them back to bed. Do not attempt to wake your child or to offer comfort or reassurance as they are more likely to be upset if woken.

What causes night terrors and how to mange them:

Please be reassured, that as their nervous system develops most children will grow out of night terrors, especially if they experience them infrequently.

Sleep deprivation

A sleep-deprived child has a greater need for very deep sleep when these events happen. Check that your child is getting a good amount of sleep for their age. You may also want to revisit your bedtime routine to ensure they can fall asleep quickly and easily.

Irregular sleep schedules

Regular daytime naps and consistent bed- and wake-up times will help to stabilise your child’s sleep pattern

Stimulants

Avoid food and drink containing caffeine and/or sugar as both can disturb your child’s sleep.

Stressful events and illness

Both can lead to disturbed sleep. It is the lack of sleep that acts as a trigger for the night terror.

Night terrors run in families

If there is a family history of night terrors, especially a parent or sibling, your child has an 80–90 per cent chance of experiencing them

Sleep disorders

Nocturnal asthma, obstructive sleep apnoea, restless leg syndrome, or gastroesophageal reflux are increasingly recognised in those with night terrors. You may wish to discuss this with your GP or specialist.

How to rouse your child to help prevent a night terror:

If your child regularly experiences night terrors, rousing them from their deep sleep in the early part of the night may help prevent it.

Try keeping a sleep diary so you can monitor when the night terror typically occurs and then aim to rouse your child 30 minutes before the usual earliest night terror.
Repeat this every night for 7 consecutive nights.
Week two stir your child every night for 6 nights.
Week three miss out on 2 nights and stir for 5 consecutive nights.
Repeat this pattern until you no longer need to stir your child.

October 24, 2023

What to do if your child is having nightmares

How to help your child with nightmares:

Nightmares can be a distressing experience for both children and parents alike, often leaving little ones feeling frightened and unsettled during the night. As parents, it’s natural to want to provide comfort and support to our children when they encounter these unsettling dreams.

In this blog, we will look at what causes your child to have nightmares and practical strategies to help you support your child through them.

What is a nightmare?

Nightmares are scary dreams that usually wake children leaving them scared and upset. As most of us will remember, common themes of nightmares are being chased by a monster or animal or being lost or stuck somewhere you can’t escape from. While the subjects can be extreme and frightening at the time, nightmares are perfectly normal reactions to the stresses and strains of growing up. They can involve feelings of anxiety, fear, sadness or anger and be triggered during particularly stressful times in a child or young person’s life. Very often they are simply caused by being overtired or the healthy development of a child’s imagination.
Nightmares are very common in children between the ages of 6 and 10 years, but can also be experienced by younger and older children and about a quarter of children have at least one nightmare a week.
As nightmares occur in Rapid Eye Movement sleep (REM) or ‘dreaming’ sleep, they usually happen in the second half of the night towards the morning, when REM sleep becomes more frequent.
Nightmares will feel very real to your child, who will need comfort and reassurance from you in the night and may even struggle to get back to sleep. Some children can be so scared at the prospect of a nightmare returning that they become anxious as bedtime approaches and resist going to bed.

If your child is having a nightmare give them comfort and reassurance

Your child is quite likely to call out or come to you in some distress following a nightmare.
The best thing to do is to comfort and reassure your child, letting them know they are safe and secure. Once they are calm and happy they will usually go back to sleep.
It is important to remember that under the age of four to five, children cannot tell the difference between a dream and reality, so it is particularly important to give them reassuring cuddles and comfort, rather than explaining the nightmare away at this time.
If your child has recurrent nightmares about the same thing, try talking through this the next day and help them think up a happy ending. This can help to defuse the power of the nightmare and the hold its repetition may have on your child.
If there is a reoccurring monster theme make the monster into a character of fun. During the day draw silly monster pictures with your child and make up silly monster songs: you could also set up a dream catcher in their bedroom to catch bad dreams.

Identify the cause of your child’s nightmare

Talk to your child to help identify what might be the cause of their nightmare. It is best to do this during the day well away from bedtime. Discussing your child’s worries just as they are going to bed could trigger worries or scary thoughts and prevent them from going to sleep. Instead have 10 to 15 minutes of undisturbed 1 to 1 time with your child earlier in the day, that you set aside especially to discuss their concerns.
After you’ve said goodnight consider using a relaxation and breathing technique or a simple hand or foot massage to help relax your child at bedtime.

Is your child getting enough sleep?

Children who don’t have enough sleep are more likely to have nightmares. Helping your child to have more sleep, could reduce the frequency of their nightmares.

I don’t want you to leave!

If your child gets anxious about you leaving at bedtime, explain that you will regularly check in on them. Return after only a minute or two and from the doorway, briefly reassure your child. Keep repeating this until they go to sleep or are happy for you to leave.
Over time you can very slowly extend the time you leave the room until they are happy to go to sleep without you there.

A friendly bedtime toy

Having a security object in bed overnight such as a special cuddly toy can help your child feel more relaxed and happy at bedtime and throughout the night.

Scary books and media

Vet all the books, TV programmes and media your child could be watching or overhearing. Many traditional bedtime stories feature wolves, witches and bears and your child may well be quietly listening to things that you are not aware of.

Fears of the dark

This problem is widespread among young children and starts when their imagination kicks in. Children do eventually grow out of this fear, but in the meantime, it can make them reluctant to go to bed and can wake them at night.
Most children are reassured by the presence of a night light in their bedroom. Set up a dim amber or orange glow light in your child’s bedroom, this will not stop them from sleeping but will help the room feel less scary.
Go into your child’s bedroom when it’s dark and with a child’s eye look around the bedroom to see if there is anything in the room that could look scary at night. A favourite cuddly toy in the day can turn into a scary monster in the dark.

Seek professional help

If your child is having regular severe nightmares you may need to discuss this with your GP.

November 16, 2022

How to Manage Early Risers and Get More Sleep

Early morning waking is a common challenge that many parents face, and it can be incredibly exhausting. Whether your little one is rising with the sun at the crack of dawn or waking up at an ungodly hour that leaves you feeling like you’ve barely closed your eyes, the struggle is real. But fear not, tired parents! In this blog, we’ll explore the causes of early morning waking and share effective strategies to help you and your child conquer this frustrating problem.

Ensuring your toddler gets the right amount of sleep, both during the day and at night, is crucial for their well-being, and it can be a delicate balance. Early waking in toddlers may indicate they’re either getting too much or too little sleep during the day.

To address early waking, consider encouraging your toddler to nap either late morning or after lunch. If their nap occurs very early in the morning, it might interfere with their nighttime sleep. Gradually shift their nap time later by 15 minutes each day until you reach your goal.

To avoid reinforcing early waking and creating an early morning hunger habit it’s best not to offer your child milk or food until after 6 am; if they seem thirsty try offering a few sips of water or gradually wean them off the need for milk with distraction or reducing the volume by 10 MLS every few days.

Resist the temptation to inadvertently reward early waking by bringing your child into your bed to watch TV or play games. Instead, encourage them to stay quietly in their bed until it’s time to get up, even if you need to stay with them.

Ensure the sleep environment is conducive to rest by keeping the room temperature between 16-20°C and maintaining darkness and quietness until wake-up time.

For older toddlers, implementing a reward system coupled with a morning light system can incentivize them to stay in bed until an appropriate wake-up time.

Here’s a step-by-step guide to setting up a morning lamp system to help your child stay in bed until an appropriate wake-up time:

Choose a Lamp:

Select a small lamp that you already have at home and place it in your child’s room.

Position the Lamp:

Place the lamp where your child can easily see it from their bed, but ensure it’s not positioned right next to their head.

Plug into Timer Switch:

Plug the lamp into a digital timer switch that will turn the lamp on automatically at the set time.

Use Low-Wattage Bulb:

Opt for a low-wattage bulb in the lamp to prevent it from waking your child if they’re still asleep when it turns on.

Set Early Wake-Up Time:

Initially, set the morning lamp to come on at the earliest time your child usually wakes, even if it’s as early as 5:00 am. Start with an easy-to-achieve goal in the first few days.

Lamp as Morning Guide:

The lamp serves as a visual cue for when it’s morning and when your child can come out of their room.

Explain the Reward System:

Explain to your child that to earn their reward, they must stay in their bed until the lamp comes on.

Gradual Adjustments:

Once your child understands the goal and is motivated to earn their reward, gradually adjust the timer switch in small increments of 5 minutes each day. Repeat this process slowly until you reach your desired wake-up time.

By following these steps, you can help your child learn to stay in bed until an appropriate time, promoting better sleep habits for the entire family.

Please bear in mind that early rising can take a few weeks to see signs of improvement. It is a good idea to keep a record of your child’s waking times so you can see the gradual improvement in their sleeping patterns.

October 5, 2022

Parents Guide to Babies Naps From 6 Months

What are the benefits of naps?

How do naps help with memory and learning?

There is now more evidence than ever to support the essential role naps play in babies’ and children’s learning and memory. Everything your baby sees, hears and experiences while they’re wake is stored in their hippocampus, a bullet-shaped structure located deep within the brain. During naps (and nighttime sleep) these memories are moved out of the hippocampus and are stored in different cortexes within the brain; this creates space for more memories to be stored. It enables babies to recall memories when needed and for them to make sense of their world by connecting old and new experiences

Naps improve nighttime sleep

We know from research that naps can help reduce cortisol levels, helping your little one fall asleep more easily and assisting with early-rising issues.

Naps improve appetite and mood

Naps also help to regulate your child’s mood, and appetite and give you some well-needed time to rest.

How do I know when my baby is tired?

Naps are not always easy to achieve and you may find yourself struggling to get your little ones off for a few hours of precious sleep time in the day.

Having an understanding of when your baby is ready for a nap will mean they won’t be over-tired when you put them down and will settle to sleep more easily.

It is usually a combination of sleep cues and timings that get the best napping results.

Some babies and children can be very subtle with their cues.

Here are some cues you might see in your baby to indicate they are ready for sleep.

Your baby or child may show just one of these or it could be a combination:

Whining or fussing.
Staring blankly into space
Frowning
Arching of back
Clenched fists
Yawning
Rubs eyes
Pulling at ears
Sucking on fingers or fist
Ignoring interaction and losing interest in toys

How do I settle my baby for a nap?

Your baby or child will be more relaxed and settle faster if you factor in 15 minutes of quiet time before you start; then settle them as you would at bedtime.

Tidy away the toys and sit looking at a book together or just having a cuddle.
Give your little one a feed in the living room.
Then to settle your child for their nap go into the room where they usually sleep, close the curtains and use blackout blinds. From about 5 months babies can become distracted by their surroundings; darkening the room will help to prevent this.
Put on a clean nappy, pop your baby into their sleeping bag, and have a little story or lullaby and a cuddle.
Then settle them to sleep as at bedtime.
If after 20 minutes your baby or child has shown no signs of settling go out for a walk instead and try again later when they show tired signs again.
We suggest having one nap a day in the cot, but some naps can be out and about.

October 4, 2022

How much sleep does my baby need in the day

How much sleep does my baby or toddler need in the day:

Naps are vital to babies and young children and good daytime naps are the foundation of a good night’s sleep. A baby who eats and sleeps well in the day will tend to sleep regularly and more predictably at night.

It is important to consider all babies mature at different rates and your baby may happily be on a different napping schedule to your friend’s baby or toddler of the same age.

Check out our general napping guidelines below. Bear in mind a typical daytime sleep cycle length is about 45 minutes long. Sometimes your child will just sleep for one cycle and wake then for other naps she will join two or more cycles together, sleeping for 90 or 120 minutes.

Sleep tips for your baby from 6 to 9 months:

Between 6 and 9 months your baby can happily stay awake for 2 to 2 ½ hours and have 3 naps a day.

Often made up of two naps of about 45 minutes each in the morning and late afternoon and one of about 90 minutes around lunchtime.

Most babies will be having an average of 3 hours sleep a day at this age.

Sleep tips for your baby between 9 and 12 months:

As babies between 9 and 12 months are happily able to stay awake for about 3 to 3 ½ hours now, your baby is likely to have an average of 2 naps a day

By 9 months, her morning and middle of the day naps will naturally shift later, meaning she will drop her late afternoon nap and her total daily napping average will be 2- 3 hours.

Naps are often made up of two naps of about 45 minutes in the morning and about 90 minutes mid afternoon. To “protect” your baby’s bedtime it is best for her to be awake by 3.30 pm.

Most babies in this age group have an average of about 2 ½ hours sleep a day.

Sleep tips for your baby aged 12 months plus:

Somewhere between 12 and 15 months toddlers consolidate all their daytime sleep into one single nap.

How to help your toddler transition to one day a day:

The transition from two to one nap a day is one that some toddlers find difficult. Your child may be having a nice long morning nap, at their usual nap time, but then refuse to have a 2nd nap later in the afternoon. By bedtime they could be over tired, over wrought and struggle to go to sleep. Or they may not be tired enough for their usual morning nap, but become over tired and fussy if they have to wait until after lunch to have their snooze.

To ease your toddler through this transition try gradually cutting down their morning nap by 10 minutes each day and slowly moving the afternoon nap to just after lunch. Then when the morning nap has stopped completely you may need to temporarily offer your toddler an early lunch until they adjust to happily staying awake all morning.

January 2, 2022

Foods That Help Better Sleep: A Guide to Restful Nights

In this blog, we’ll explore the fascinating world of foods that can help promote better sleep. From soothing teas to sleep-inducing snacks, we’ll delve into the science behind how certain foods can positively impact our sleep patterns.

Sleepers

Foods to help you sleep

Did you know what you or your child eats and drink leading up to bedtime can either hinder or actively help your sleep?

So what should you be adding to your weekly shopping basket and what should you leave on the supermarket shelf?

And what foods make a great bedtime snack?

“Sleepers” are tryptophan-containing foods.

Tryptophan is an amino acid that our body uses to make serotonin; the neurotransmitter that slows down nerve traffic to help calm the brain. Serotonin is also the precursor to the sleep-inducing hormone melatonin. In fact several studies have shown that increasing tryptophan in your diet can improve your levels of melatonin leading to a positive impact on your sleep.

Many foods high in lean protein such as chicken and turkey, eggs, fish, peanut butter, nuts, seeds, and cottage cheese are high in tryptophan and are good “sleeper” foods.

Research also suggests that combining tryptophan rich foods with complex carbohydrates will help the body get the most benefits from tryptophan. It is best to combine your tryptophan foods with complex carbs such as brown rice, oat cakes, whole grain bread, quinoa, brown pasta, buckwheat or whole-wheat crackers.

Cherries are one of the few natural foods to contain melatonin. Just a handful of delicious cherries will help promote sleep.

Research has shown nuts such as almonds, walnuts and pistachios are also a good source of melatonin, helping to increase our circulating melatonin.

Bananas can also help promote sleep as they contain the natural muscle-relaxants magnesium and potassium; also good for cardiovascular health and cognitive functioning.

Sweet potatoes are a sleeper’s dream. Not only do they provide sleep-promoting complex carbohydrates, they also contain muscle-relaxant potassium. Other good sources of potassium include regular potatoes (baked and keep the skin on), lima beans, and papaya.

Wakers are foods that inhibit sleep

“Wakers” are foods that stimulate neurochemicals that perk up the brain such as sugar.

Sugary snacks or drink at bedtime will not only give your child a boost of energy hindering them from falling asleep but research has also shown them to be a cause of nightmares.

Typical fizzy drinks contain citrus as well as sodium benzoate and other chemicals which can aggravate the gastrointestinal tract and promote acid reflux, not a recipe for a good night’s sleep.

Caffeine has a half-life of 5-7 hours so aim to avoid any caffeinated drinks or food no later than midday.

Tea, coffee, chocolate and coca cola can profoundly disrupt night time sleep and delay bedtime; instead try having a calming herbal tea like Chamomile or Fennel tea.