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.

Helping Families Sleep Better: From Babies to Teen

sleep coaching

At Millpond Children’s Sleep Clinic, we understand that sleep challenges can feel overwhelming, affecting not just your child, but the entire family. Whether you’re dealing with sleepless nights with a newborn, bedtime battles with a toddler, or a teenager who can’t seem to fall asleep before midnight, we’re here to help.

But what sets us apart from other sleep consultants?

We Are Health Professionals with 30 Years of Experience

Our team at Millpond consists entirely of experienced health professionals, including health visitors and midwives. With over three decades of expertise, we bring a deep understanding of child development, family dynamics, and the science of sleep.

We Identify Underlying Medical Issues

Sleep problems are often more complex than they seem. Many families come to us after trying countless sleep strategies that haven’t worked. In some cases, unresolved sleep issues may be linked to underlying medical conditions, such as:

  • Allergies or intolerances causing discomfort and disrupted sleep.
  • Reflux or digestive issues that make it difficult for your baby to settle.
  • Sleep apnoea in children or teens, leading to restless nights and daytime fatigue.
  • Developmental or sensory challenges that impact sleep routines.

Our healthcare experience allows us to recognise these potential issues and guide families in seeking the right medical support alongside our sleep solutions. If necessary, we work closely with paediatricians and other healthcare professionals to ensure a holistic approach to your child’s sleep.

toddler sleep help

Tailored, Evidence-Based Sleep Solutions

We don’t believe in one-size-fits-all approaches. Every child or young person is unique, and so are their sleep needs. We create personalised sleep plans that consider your child’s/young person’s age, temperament, and any medical or developmental concerns.

Support for Every Stage of Childhood

We support families across all stages of childhood, from newborns to teenagers:

  • Babies: Establishing healthy sleep habits and managing night wakings.
  • Toddlers: Addressing bedtime resistance, early rising, and transitions like moving from cot to bed.
  • School-aged children: Managing anxiety-driven sleep issues, night terrors, and settling problems.
  • Teenagers: Dealing with delayed sleep phase syndrome, the impact of screen time on sleep, and stress-related sleep disruptions.

sleep training

Why Choose Millpond?

  • We offer gentle, evidence-based solutions that respect your parenting style.
  • Our team combines healthcare expertise with a genuine passion for helping families thrive.
  • We empower parents with the knowledge and tools to maintain healthy sleep habits long-term.

 

  • If your baby/child or young person is struggling with sleep, don’t wait.
  • Sleep is essential for your child’s health, development, and well-being—and yours too.
  • Let us help you get the rest your family deserves.

Contact us today and take the first step towards better sleep for everyone.

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!

Help your baby sleep safe and well in the heat

Our top tips to help your baby sleep well in the heat…

We all know how important it is to get a good night’s sleep, and room temperature plays a big role in this. Hot temperatures can make it hard for our bodies to cool down, and humid nights can lead to restless sleep and frequent waking. Even those who usually sleep well can struggle when it’s hot outside.

As the temperatures rise, here are some tips to help your little one sleep comfortably in the heat:

The ideal room temperature

  • In the summer months, it can be very difficult to keep your baby’s bedroom within the ideal range of 16 to 20 degrees C.
  • Not only do we sleep better in a cooler temperature, but more importantly research has shown the chance of SIDS is higher in babies who get too hot.

How to cool the bedroom

  • Curtains and Blinds: Keep them shut during the day to block out the heat.
  • Windows: If it’s hotter outside than inside, keep the windows closed. When it cools down at night, open the windows to let in the cooler air if it’s safe to do so.
  • Fans: Use a fan to pre-cool the bedroom. Place it at a low level near a window to circulate cooler air, but make sure it’s not blowing directly on your baby.
  • Shared Room: Since you’ll be sharing the room with your baby for the first 6 months, a cooler room will be more comfortable for both of you. Plus, you can easily monitor the room temperature.

Checking the Room Temperature

  • Since 16 to 20 degrees Celsius can feel quite cool, the best way to keep track of your baby’s room temperature is with a room thermometer.

Keeping Your Baby Cool

  • Cooling Bath: Give your baby a cooling bath at bedtime.
  • Light Bedding: Use lighter bedding or none at all.
  • Sleeping Bags: If you use a baby sleeping bag, check the tog rating to ensure it’s suitable for the temperature.
  • Light Sleepwear: Dress your baby in light cotton sleepwear, with no more than one layer more than you would wear in that environment.

Checking if Your Baby is Too Hot

  • Babies often have cool hands and feet, so the best way to check their body temperature is by feeling the back of their neck or their chest. If your baby feels hot or sweaty, remove a layer of clothing or bedding.

Keeping Your Baby Hydrated

Just like adults, babies need plenty of fluids in the heat.

  • Breastfeeding: If you’re breastfeeding, there’s no need to give extra water until your baby starts solids, but they may want to nurse more often.
  • Bottle Feeding: If you’re bottle feeding, along with their regular milk feeds, offer some cooled boiled water. They might also wake up more often for milk during the night.

With these tips, you can help ensure your little one stays comfortable and sleeps well, even on the hottest nights.

Written by Mandy Gurney RGN.RM.DipHV.

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 Developmental Stages Affect Baby and Child Sleep

Human sleep undergoes continuous change from the pre-born baby through to adulthood, with the most rapid changes occurring in the first 6 months of life. 

As your baby and child grow, their sleep patterns evolve rapidly, especially during their first year. Just when you think you’ve got their sleep figured out, new developmental milestones can come into play, sometimes causing what’s commonly referred to as s ‘sleep regression’.

In this blog, we’ll explore how these developmental stages—from early motor skills to language development and more—can have an impact on your baby and child’s sleep. Understanding these changes can help you better navigate and adapt to your child’s evolving sleep needs, ensuring both you and your little one get the rest you need.

 

help baby's sleep

Your Babies Sleep: Age 6 to 12 months

  • Nighttime Sleep:

By now, your baby will have the majority of their sleep at night, although it is still common for them to wake occasionally. Non-REM sleep dominates early in the night, promoting deep restorative sleep. By the middle of the night, REM sleep becomes more prominent, which is important for cognitive development and memory consolidation. REM sleep accounts for about 30% of the total sleep time at this age.

The average amount of nighttime sleep for most babies at this age is 10 to 11 hours with or without waking for feeds. This extended nighttime sleep is supported by the gradual reduction of daytime sleep and the development of longer periods of wakefulness during the day.

  • Sleep Cycles:

Your baby’s sleep cycle at this stage is roughly 90 minutes long at night. This cycle includes both deep non-REM sleep, which helps with physical restoration, and lighter REM sleep, which supports brain development and dreaming. As they transition through these cycles, your baby may stir or wake briefly.

  • Naps:

Around 6 months of age, your baby will typically take three distinct naps throughout the day. These naps help them manage their increasing wakefulness during the day. By 9 months, your baby’s capacity to stay awake between naps improves significantly. As a result, they often drop their late afternoon nap, consolidating their daytime sleep into two main naps.

  • Separation Anxiety:

Around the age of 7 months, many babies begin to experience separation anxiety, which can lead to noticeable sleep disruptions. This developmental phase is marked by your baby’s growing awareness of their attachment to you and an increased sensitivity to your absence.

During this time, your baby may become distressed when you leave the room or when it’s time for bed. They might cry, reach out, or resist being put down in their crib, reflecting their newfound understanding that you might not be immediately available. This separation anxiety is a sign of a secure attachment, indicating that your baby has formed a strong bond with you and is developing emotional depth.

  • Physical Development:

As your baby develops new motor skills such as sitting, crawling, and cruising, you may notice disruptions in their sleep patterns. This phase of physical growth is marked by increased exploration and practice of these newly acquired skills, which can extend into their sleep environment.

When your baby is learning to sit up or crawl, they might practice these movements even while in their cot, leading to frequent awakenings or restlessness during the night. 

  • Language Development:

As your baby begins to speak their first words, you might notice an increase in sleep disturbances. This period of language development is marked by a busy, active mind that’s processing and trying out new skills.

Your baby’s growing ability to recognise and use words can lead to heightened mental activity, even during sleep. They might wake up more frequently as their brain processes new vocabulary, phrases, and concepts learned throughout the day. Additionally, they may experiment with sounds or practice speaking just as you’re trying to calm them ready for sleep.

  • Teething:

Teething can be a challenging period for both you and your baby, often leading to discomfort that can disrupt their sleep. As new teeth push through the gums, your baby may experience soreness and overall discomfort, which can result in more frequent night awakenings. 

During this potentially long and difficult time, it’s best to respond to your baby’s needs. You can help soothe their discomfort by offering teething toys that are chilled or gently massaging their gums with a clean finger. Additionally, using a mild pain reliever, as recommended by your paediatrician, can provide relief. Maintaining a consistent bedtime routine and offering extra comfort during night wakings can also help your baby feel more secure and ease their teething troubles.

 

help toddlers sleep

Your Toddler’s Sleep: Age 1 to 2 Years 

Between 12 and 15 months, most toddlers transition to a single daytime nap, typically taken after lunch. To help prevent overtiredness and make bedtime smoother, consider moving bedtime earlier.

At this stage, your toddler might develop minor fears, such as of animals or loud noises, which can disrupt bedtime. They may also form a strong attachment to one parent, experience tantrums when frustrated, and show increased separation anxiety, especially around 18 months.

As your toddler’s understanding of simple commands and language grows, they may begin walking and climbing, fostering newfound independence that can lead to bedtime challenges.

They will enjoy listening to stories and might start testing boundaries for more.

help my child sleep

Your Child’s Sleep: Ages 2 to 5 Years

During this stage, your child may start experiencing nightmares and developing fears, such as a fear of the dark. They might ask for a nightlight or request that the door be left open at bedtime. Their anxiety about being alone in a room can make settling down more challenging.

The transition from a cot to a bed can introduce a sense of freedom for your child, which may lead to resistance at bedtime or an increase in night wakings.

By age 3, your child’s sleep will typically consolidate into a single nighttime sleep as daytime naps reduce and often stop by this age.

Many children also begin to stay dry at night and may move out of nappies. This new awareness of their need to use the toilet can occasionally disrupt their sleep.

Increased independence at this age might result in resistance to bedtime routines, such as getting dressed, brushing teeth, or going to bed.

Additionally, starting nursery or school introduces significant changes that can unsettle your child and affect their sleep.

From age 3, children can usually wait for short periods at bedtime and start to understand the concept of rewards, which can be used to encourage positive behaviour changes.

By age 5, children are typically able to articulate their fears, worries, and frustrations more effectively.

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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