March 4, 2025

White Noise & Baby Sleep: Is It Safe?

White Noise & Baby Sleep: What the Science Says

If you’re a parent, chances are you’ve heard that white noise can help babies sleep better. Maybe you were gifted a white noise machine at your baby shower, or perhaps you’ve seen countless sleep experts (and exhausted parents) recommending it on social media.

White noise is often praised as a “no-fail” baby sleep tool, and many parents swear by it, finding they create a soothing sleep environment that blocks out household noises and helps their little one settle more easily.

But is white noise really necessary? And more importantly, is it always safe?

A new study published in Sleep Medicine has raised concerns about how loud some white noise machines are, warning that many exceed safe levels even for adults. The American Academy of Pediatrics (AAP) also provides guidance on how to use white noise safely to ensure it supports—rather than disrupts—healthy sleep.

Let’s break down the latest research and expert recommendations so you can make the best decision for your baby’s sleep.

What Is White Noise?

White noise is a consistent, unchanging sound that combines all audible frequencies together. Parents often use it to help babies sleep because it:

Masks sudden noises (e.g., traffic, siblings, pets) that could wake a baby
Mimics the sounds of the womb, where babies hear continuous background noise
May help babies fall asleep faster and stay asleep longer

It’s important to note that while white noise can be helpful, not all babies need it. Some infants naturally adjust to their environment and sleep well without it.

Does White Noise Actually Help Babies Sleep?

Yes—for some babies.

A study published in the Archives of Disease in Childhood found that 80% of babies fell asleep within 5 minutes when exposed to white noise, compared to just 25% without it.

Other research suggests that white noise can improve sleep efficiency, particularly in environments with frequent background disturbances.

However, it’s important to use white noise correctly, as recent studies have raised concerns about volume levels and long-term effects.

Are White Noise Machines Too Loud for Babies?

A 2024 study published in Sleep Medicine analysed 14 popular infant white noise machines and found that:

ALL exceeded the recommended 50 dB when placed near a crib
Some machines reached 85+ dB—equivalent to city traffic or a lawnmower
Most machines do not specify volume output, making it difficult for parents to gauge safe levels

Dr. Isaac Erbele, an ear and skull surgery specialist at Brooke Army Medical Center, explained:

“These devices exceeded what is appropriate for hearing health for any individual, just walking around and living their life.” (ABC News)

This means many baby sound machines are louder than recommended for even adult workplaces, making safe use crucial.

Is White Noise Safe for Babies?

White noise can be safe and beneficial, but only when used correctly.

The American Academy of Pediatrics (AAP) provides the following key safety recommendations:

Keep the machine at least 7 feet (2 meters) away from the crib
Keep the volume under 50 dB (equivalent to a quiet shower)
Limit use—white noise should not be played all night
Check noise levels using a free decibel meter app

A simple way to test? Stand next to your baby’s crib while the white noise is on. If you have to raise your voice to speak at a normal level, it’s too loud.

Can White Noise Affect Hearing or Development?

Concerns have been raised about whether prolonged exposure to white noise could impact hearing, speech development, or auditory processing. Here’s what research tells us:

Hearing loss risk: Long-term exposure to loud white noise (above safe limits) could contribute to hearing damage over time. (Pediatrics)

Speech delays: There is no evidence that white noise at safe levels causes speech delays, but babies need regular exposure to speech and language during awake time.

Auditory processing concerns: A commonly cited study on rats exposed to continuous 24-hour white noise suggested potential issues with auditory development, but this does not reflect normal use in babies. When used just for sleep, there’s no evidence of negative effects.

Bottom line? White noise should be used only during sleep and at a safe volume—not 24/7.

How to Use White Noise Safely for Baby Sleep

If you choose to use white noise, follow these safety guidelines:

Only use white noise if environmental sounds are disrupting sleep
Keep the volume under 50 dB (check with a decibel meter app)
Place the machine at least 7 feet (2 meters) from the crib
Use it for settling, but avoid playing it all night
Try alternatives: Soft lullabies, natural sounds, or a fan

🔍 Not sure if your white noise is too loud? If it sounds louder than a running shower, turn it down.

When Should You Stop Using White Noise?

There’s no strict need to stop using white noise as long as it remains at a safe volume. However, some parents choose to phase it out over time.

You can:

Gradually reduce the volume every few nights
Shorten the duration, using it just for settling instead of all night

Some adults even continue using white noise for sleep into later life—so it’s really about what works for your child!

Final Thoughts: Does Your Baby Need White Noise?

White noise can be helpful, but it isn’t essential for all babies. If your baby sleeps well in a quiet environment, there’s no need to introduce it.

But if external noise regularly disrupts your baby’s sleep, a properly used white noise machine can be a useful tool. The key is to use it safely—keeping volume low, distance far, and limiting duration.

Need Expert Sleep Support?

If you’re struggling with your child’s sleep and need expert guidance, Millpond Sleep Clinic is here to help.

Our science-backed sleep solutions have helped thousands of families—let us help yours, too!

📞 Contact us today to book a consultation and start your journey to better sleep.

Written March 2025

November 17, 2024

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.

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.

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:

August 1, 2024

Discover Why Your Baby’s Wide Awake At Night

Why Your Baby Stays Awake for Long Periods at Night: Causes and Solutions

As a parent, you may be wondering why your baby is awake for long periods during the night. While every baby is unique, several common factors might contribute to their extended wakefulness. Understanding these factors can help you better manage your baby’s sleep patterns and ensure that both you and your little one get the rest you need.

Developmental Milestones:

As babies grow, they often reach developmental milestones that can temporarily disrupt their sleep. Learning new skills like sitting, crawling, or standing can cause them to wake up and want to practice these new abilities.

Sleep Onset Associations:

When a baby is used to specific conditions or methods to fall asleep, such as being rocked or held, they may need the same conditions to fall back asleep when they wake at the end of a sleep cycle. Without these familiar sleep associations, they might wake up fully and need assistance to return to sleep. As morning approaches, the reduced levels of sleep hormones like melatonin and adenosine make it harder for babies to fall back asleep, potentially keeping them awake for extended periods, sometimes even hours.

Hunger or Thirst:

Babies, especially younger ones, might wake up because they are hungry or thirsty. Nighttime feedings are common in infants under a year, but hunger can still occasionally wake older babies and toddlers too.

Overtired and Awake:

An overtired baby often struggles to settle down for sleep. They might become dysregulated, fussy, irritable, and harder to soothe. This restlessness can prolong the time it takes for them to fall asleep initially and may lead to more frequent awakenings throughout the night.

Discomfort or Illness:

Discomfort from teething, nappy rash, illness, or other physical discomforts can keep a baby awake for extended periods. Conditions like ear infections, colds, or reflux can disrupt their sleep.

Daytime Sleep Patterns:

Having too much daytime sleep can affect nighttime sleep. All babies have different sleep needs; the key is to get the right balance for your baby between daytime naps and nighttime sleep. If your baby is awake for long periods in the night and is happily awake, wanting to play, they may be having too much sleep in the day.

Nighttime -how much sleep should my baby have at night:

Everyone has different sleep needs, and some of us are genetically determined to need less sleep than others. Understanding your baby’s unique sleep needs can help address and reduce those long periods of wakefulness during the night.

Hoping that your baby or young child will sleep for 12 hours overnight is usually unrealistic; the average overnight sleep needs for this age group are 10 to 11 hours, with or without a feed.

My baby is content happily awake in the night and doesn’t seem tired:

If your baby is awake and content and happily “chatting” or playing, they may be spending too long in bed and as a consequence have developed a “split night,”. This is called low sleep efficiency.

Sleep efficiency measures how much time is spent asleep compared to the total time in bed.

High sleep efficiency means most of the time in bed is spent sleeping, which indicates good sleep quality.
Low sleep efficiency suggests frequent awakenings or difficulty staying asleep.

To calculate sleep efficiency, compare the total time your baby is in bed to the time they are asleep. For example, if your baby is in bed for 12 hours but only sleeps for 10, they have low sleep efficiency.

To improve sleep efficiency and reduce nighttime wakefulness, adjust your baby’s schedule so that the time they spend in bed matches their actual sleep needs, such as 10 hours.

To help manage and reduce extended wakefulness at night:

Establish a consistent bedtime routine: A predictable sequence of calming activities can signal to your baby that it’s time to sleep.
Have a regular wake time in the morning for your baby.
Consider how much sleep is appropriate for your baby overnight.
Monitor and adjust daytime sleep: Ensure your baby has an appropriate balance of naps during the day to avoid too much daytime sleep impacting their night.
Create a conducive sleep environment: Ensure your baby’s room is dark, quiet, and at a comfortable temperature.
Encourage self-soothing: Gradually ease your baby towards settling to sleep without help from you at bedtime.
Check for discomfort or illness: Address any physical issues that might be causing discomfort and disrupting sleep. You may need to discuss this with your health professional.

If the persistent sleep issues continue, we’d love to be able to offer you some guidance. Please get in touch and we’ll discuss how we can help.

Written by Mandy Gurney RGN.RM.DipHV.

April 16, 2024

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.

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.

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.

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.

April 9, 2024

Creating a Bedtime Routine for Your Baby

One of the most effective ways to help your baby develop good sleep habits and sleep well is to establish a consistent nightly bedtime routine.

A bedtime routine eases your baby’s body and brain through the transition from the fun and excitement of daytime activities into the preparation for a restful night’s sleep. Research shows a bedtime routine is the foundation of healthy sleep patterns, including earlier bedtimes, reduced time to fall asleep, longer sleep duration, and fewer night wakings.

Having a regular bedtime routine can also help with the dreaded sleep regressions. These can happen at any point throughout your baby’s first year, and beyond, and are common occurrences. By providing a sense of comfort and predictability, a bedtime routine can help guide babies smoothly through these phases.

The benefits of a bedtime routine are long-lasting and wide-ranging:

Evidence has shown the benefits are wide-ranging not only in the early months and years but are long-lasting right through into childhood and beyond! Specifically, where families of young infants established bedtime routines as early as 3 months of age, these routines are associated with important sleep outcomes.
Another point to note is researchers have found a dose-dependent relationship between the frequency of bedtime routines in infancy and sleep outcomes for preschool-age children. They found the more consistent and regular the routine, the better the outcomes.
Beyond its impact on sleep, a bedtime routine contributes to broader developmental and well-being outcomes in early childhood such as language and literacy development.
A bedtime routine embodies the characteristics of nurturing care and is a wonderful way for you to bond with your baby at the end of a long day. It can help improve mood, stress levels, a child’s emotional and behavioural regulation, parent-child attachment, and family functioning, among other outcomes.

There’s no rush to get your newborn into a bedtime routine

You should not feel under pressure to start a bedtime routine as soon as you get home from the hospital with your newborn baby. You, your partner and your baby need time to recover from the delivery, time to get to know each other and take your own time to establish your baby’s feeding patterns.
The first few weeks with your newborn will go by in a blur of feeding, changing nappies and sleeping. And if your baby always falls asleep in your arms while feeding, that’s fine, that’s what babies do and you are not going to create “bad habits”. You should do what works best for you and your baby so you all get the rest, sleep and nutrition you need.
As you gain confidence and get to know your baby’s habits and understand their tired cues more, you may decide now is the time to consider introducing a simple bedtime routine.

A simple bedtime routine for your young baby

Start with something very short and simple. Some quiet cuddle time in dim light; followed by a pre-bath feed. This has the advantage that your baby won’t be both tired and hungry while you’re getting them ready for bed. It also has the added advantage of giving valuable extra time for any gas to disperse, so your baby is more comfortable when you settle them down.; particularly beneficial for babies who experience excessive gas or digestive issues like reflux.
Offering an earlier feed also reduces the likelihood of your baby falling asleep while feeding right before bedtime, allowing you to put them down slightly awake.

Then take them for a relaxing warm bath or a top and tail followed by a calming massage. Research has shown newborns who had a nightly massage as the last step of their bedtime routine, after one month reduced bedtime resistance, shortened the time it took for babies to fall asleep and mothers reported fewer night wakings and longer periods of night-time sleep.
Next, dress your baby into their night clothes and sleeping bag and have a cuddly top-up feed. You may wish to finish the routine by reading a little book or singing your baby’s favourite trigger lullaby, finally soothing them to sleep with gentle rocking, patting and comforting words.

Putting your baby down sleepy but awake

You might have heard that it’s ideal to place your baby in their crib when they’re drowsy but still awake, allowing them to learn to settle themselves to sleep. However, achieving this can be quite challenging in practice. If you find an opportunity to try it, go ahead, but remember, there’s no pressure to make it happen perfectly every time.
Once your baby is relaxed and drowsy on their mattress you could try soothing them to sleep with gentle patting and shushing. If this doesn’t work, don’t worry, simply try again during the next opportunity. Over time your baby will gradually get used to falling asleep in their crib or cot.

Written by Mandy Gurney RGN.RM.DipHV.

Founder of Millpond Children’s Sleep Clinic

April 8, 2024

Helping My Baby Sleep Before My Return to Work

Welcome back to the third instalment of our blog series dedicated to helping parents navigate the challenging terrain of returning to work while grappling with a baby who struggles to sleep. As we look deeper into this topic, we explore effective strategies aimed at assisting you in establishing healthy sleep patterns for your baby aged 6 months or older before your return to work.

As the end of parental leave approaches, the thoughts of returning to work can bring about mixed emotions for new parents. Among the many concerns is how to ensure your baby is sleeping well before you transition back to work. Establishing healthy sleep habits is not only crucial for your baby’s well-being but also for your sanity as you juggle work responsibilities.

Top Ten Tips to Help Your Older Baby Sleep Well:

1. Start Early:

If possible, start implementing good sleep habits a month or so before you return to work. This will give you and your baby time to adjust and establish a routine. It’s important to remember that every baby is different and may take some time for your baby to adjust to new routines. Be patient and flexible, and don’t be afraid to make adjustments if something isn’t working. It may take some trial and error to find what works best for your baby.

2. Understanding why your baby is waking in the night:

It’s common for babies to wake up during the night for various reasons, including hunger, discomfort, developmental milestones, or simply seeking reassurance. Identifying why your baby is waking can help you implement targeted strategies to help them sleep more soundly.

3. Aim for a regular bedtime:

Establish a regular bedtime for your baby and aim to keep to it as much as possible. Consistency helps regulate your baby’s internal body clock, making it easier for them to fall asleep and wake up at the same time each day.

4. Create a Calm Environment:

To signal to your baby that it’s time to wind down and sleep an hour before sleep create a soothing sleep environment by dimming the lights, putting toys away, turning off screens and reducing noise levels. Then together have about 10 or 15 minutes of quiet fine motor playtime; this will help calm and quieten your little one’s busy brain and is a wonderful bonding time for you both.

5. Develop a Bedtime Ritual:

Establish a calming bedtime routine to help your baby relax before sleep. This could include activities like a quick 5-minute “Spa-like” bath, then heading straight to the bedroom to get dressed for bed, and then reading a quiet bedtime story; it’s best to avoid books with flaps and sounds at this time.

It takes commitment and consistency so it is best for both parents to decide on a simple bedtime routine that you are happy to stick to every night.
Try to make sure the routine is both relaxing and enjoyable so both you and your baby look forward to bedtime. There’s no need to take too long; your baby could lose focus and get distracted. Aim for your bedtime routine to last no longer than 45 minutes – 30 minutes is often ample.

6. Consider if your older baby has sleep on-set associations:

As babies get older, they can understand cues for sleep and start to recognise the start of their bedtime routine means it’s bedtime.
Babies often develop associations between falling asleep and certain factors, such as being rocked to sleep and while sleep associations may initially help your baby fall asleep, they can also contribute to night wakings. As your baby completes their sleep cycles during the night, they may naturally awaken and stir. At times, they may fully wake up and need your help once again to help them to get back to sleep.

Gently weaning your baby from sleep onset associations can be a gradual process that involves introducing new sleep routines to gently transition your baby away from sleep associations. For example, if your baby is used to being rocked to sleep, gradually decrease the amount of rocking each night until they can fall asleep with minimal or no rocking. Start initially with just bedtime, when your baby’s sleep drive and melatonin levels are high and will help your baby fall asleep more easily.

7. Overtiredness:

Ironically, overtiredness can also lead to more frequent night wakings. When babies become overly tired, their bodies produce stress hormones that can make it harder for them to fall asleep and stay asleep. Establishing a consistent bedtime routine and ensuring your baby gets enough daytime sleep can help prevent overtiredness and promote better sleep at night.

8. Environmental Factors:

External factors such as noise, light and temperature can also affect your baby’s sleep. Create a calm and soothing sleep environment by preparing the bedroom; with a small night light with a warm orange/amber or red colour that will not interfere with sleep. Check the room temp to ensure it’s between 18 and 20 degrees C.

9. Falling asleep

Around 15 minutes before you want your little one to drift off, end the bedtime routine by saying “goodnight.” Many parents have a special phrase they use every night, like “Time for sleep, love you, see you in the morning.” Then, give your baby a kiss and cuddle before tucking them into bed for the night.

10. Napping well helps with night sleep:

Getting regular naps during the day can help improve your baby’s nighttime sleep. Consistent nap times help regulate the internal body clock, making it easier for little ones to fall asleep and stay asleep at night. Being over-tired can increase cortisol levels which may impact the quality of your baby’s sleep, making it less restorative and more fragmented and be the cause of early rising.
However, too much sleep in the day, especially close to bedtime, may mean your baby hasn’t had time to build good levels of “sleep-drive” (adenosine) and may struggle to fall asleep at their usual bedtime.

If you would like more information on naps head over to our nap guide.

Don’t hesitate to reach out for support from family, friends, or online communities for parents. Sharing experiences and seeking advice from others who have been through similar challenges can provide valuable reassurance and practical tips for managing night wakings.

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

You find my blog on Balancing work and your baby’s nighttime waking a helpful guide.

Feel free to give us a call if you’d like to chat about your little one’s sleep! We’re here to help.

Written by Mandy Gurney RGN.RM.Dip HV.

Founder Millpond Children’s Sleep Clinic

March 30, 2024

The Benefits of Baby Sleeping Bags

Why Baby Sleeping Bags Are a Parent’s Best Friend

When a new baby arrives, they bring joy but also challenges such as trying to help them sleep well. One of the best ways to achieve this is through the use of a baby sleeping bag.

In this blog, we will look at the advantages that come with using baby sleeping bags and why they are a must-have for your little one.

What is a Baby Sleeping Bag?

A baby sleeping bag is a wearable blanket designed specifically to be worn by newborn babies and toddlers while they are asleep. They are a safe and comfortable alternative to sheets and blankets, which can pose a suffocation risk for very young children. They come in different sizes and designs and are usually made from soft, breathable materials like cotton or muslin.

Safe Sleeping

One of the most important things about using a baby sleeping bag is that it promotes safe sleep; by putting your baby to bed in a baby sleeping bag their head and face remain uncovered, ensuring that they can breathe easily while they sleep.

Regulating Body Temperature

Regulating your baby’s body temperature while they sleep is crucial for their safety and comfort. Babies have limited thermoregulation capacities which makes them susceptible to overheating or getting too cold. Maintaining the right temperature reduces the risk of SIDS (Sudden Infant Death Syndrome) and ensures a peaceful night’s sleep.

Warmth and Comfort

As your baby gets older and more mobile, kicking off their blankets at night could be a regular problem, exposing them to the cold and fluctuations in temperature. Baby sleeping bags are designed to give you the peace of mind that your baby is warm and comfortable when asleep. They are made from soft breathable materials that help regulate your baby’s body temperature to prevent them from overheating or being too cold. This is particularly important for infants since they cannot regulate their body temperatures.

Room Temperature

Aim to keep the room where your baby sleeps comfortably cool, ideally between 16°C and 20°C (61°F to 68°F). Use a room thermometer to monitor the temperature and adjust accordingly.

Tog rating

The tog rating on baby sleeping bags plays a vital role in maintaining your baby’s comfort and safety during sleep. Tog rating measures the warmth and insulation of the sleeping bag, helping regulate y

our baby’s body temperature. Choose a sleeping bag with an appropriate tog rating based on the room temperature and season to ensure your baby stays comfortably warm without overheating.

Dress Appropriately

At the end of your bedtime routine dress your baby to bed in lightweight clothing suitable for the temperature of the room. A simple rule of thumb is to dress your baby in the same number of layers you find comfortable plus one extra layer.

It’s important to choose a baby sleeping bag that is the correct size for your little one. A sleeping bag that is too big can pose a safety risk, while one that is too small may be uncomfortable for your baby. Be sure to check the sizing guide and choose the appropriate size for your baby’s age and weight.

Touch Test

Feel your baby’s tummy, back, or neck with the back of your hand. These areas can give you a good indication of whether your baby is too hot or too cold. Remember babies’ hands and feet will typically be cooler than their core body temperature.

If your baby is too hot, remove one or more layers of bedclothes to help them cool down. It’s best to choose lightweight, breathable fabrics that allow for better airflow and temperature regulation.

Fever Management

If your baby is unwell with a fever, it’s essential to ensure they don’t overheat. Babies with a fever need fewer, not more, bedclothes. Remove layers until your baby feels more comfortable, and consult a healthcare professional if you’re concerned about their fever.

Sleeping well when travelling

Sleep is essential for your baby’s growth and development, and a comfortable sleeping environment can play a significant role in achieving this. Baby sleeping bags help to create a familiar and soothing space for your little one; packing your baby’s sleeping bag when you travel can help to provide a familiar and safe sleeping environment for your baby when sleeping away from home.

Transition from Swaddling

Many parents like to swaddle their newborns, however, as your baby grows, and before they start to roll, it’s time to transition them out of swaddling. This is where a baby sleeping bag comes in to provide a similar feeling of security and comfort as swaddling, making it an excellent transition from swaddling to a more independent sleeping arrangement.

Your baby becomes more mobile

Once your baby starts to crawl, stand and move around more, traditional blankets can become a hindrance. Little ones can easily get tangled in them or become cold and uncomfortable. With a baby sleeping bag, they can move around freely without getting tangled.

The benefits of using a baby sleeping bag speak for themselves. From safety and comfort to convenience and versatility, these innovative sleep solutions offer a host of advantages for both babies and parents alike. So, if you’re looking to make bedtime a breeze and ensure your little one gets the rest they need, investing in a baby sleeping bag could be one of the best decisions you make as a parent.

Written by Mandy Gurney RGN.RM.Dip HV.

Founder Millpond Children’s Sleep Clinic

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 3, 2024

The Surprising Truth About Newborn Sleep Patterns Revealed!

Understanding young baby’s sleep

From birth to 4 months old

Infants have sleep patterns and schedules that differ significantly from ours, making their sleep often unpredictable. As they mature, their sleep alters in terms of how it’s structured over the day and night. Understanding these shifts in your newborn’s sleep can help you anticipate their sleep patterns and gradually guide them toward healthy sleep habits.

Our internal 24-hour body clock, or circadian rhythm, regulates our sleep, wake, and eating times using daylight to reset itself and darkness to signal sleep time; however, in the womb’s dark environment, babies lack this light cue and spend most of the pregnancy asleep. It is not until your last trimester that your baby will have some brief periods of two or three hours per day, awake.

Before birth, your movement and the melatonin your baby receives through the placenta help to regulate their sleep. This means your newborn will need to establish their body clock and begin producing their own hormones. Newborns tend to be very sleepy in their first few days, especially if born before their due date, however, if your baby is born post-term they may skip this super-sleepy stage entirely.

Initially, your newborn baby will have about 3 days’ supply of melatonin that comes via your placenta. This is nature’s very clever way of helping you recover from the delivery and giving time for your breast milk to come in. After these first 3 days, the next time your baby’s own melatonin is produced to a level that impacts their sleep is when they reach 3 to 4 months old.
Your newborn baby will spend an average of 16-17 hours a day asleep – with their sleep being split roughly 50:50 between the day and night.
Life would be very simple if this came in one big chunk, but of course, it is split into many periods of two to three hours scattered throughout your own sleeping and waking times.
This unpredictable pattern happens because your baby’s biological clock, or circadian rhythm, is slow to develop and as yet your baby is unable to distinguish night from day; until then their nights and days will simply blend together.
At this stage, your baby’s sleep is governed by their need to feed and since their tummy is so small, sleep episodes will be brief.

Your very young baby may only be awake for 45 to 60 minutes at a time before needing to sleep again. To help prevent your baby from becoming over-tired and harder to settle it is best to use a combination of timings, based on when your baby wakes, and their sleepy cues.
Often the very first sign your baby needs sleep is when they become quiet and still after a period of wakefulness. This is the time to reduce stimulation and start settling your baby to sleep.
Some babies are very subtle in their cues meaning it can be easy to miss their first signs of tiredness, your baby may then move on to yawning, to crying and become fractious and hard to settle. Your baby will find it much easier to fall asleep if you are able to respond to those early sleep cues.
In the first few months, your baby’s sleep cycles in the day will be about 30 minutes long and at night they are about 60 minutes long.

What kind of sleep does your young baby have?

Your young babies’ sleep looks very different in their first 3 to 4 months; they do not experience the different stages of sleep as adults do, instead, they experience active sleep (our rapid-eye movement, REM, sleep), and quiet sleep (our non-rapid-eye movement, NREM, sleep).
Because of its developmental importance, young babies spend a lot of time in REM sleep; in fact before birth, your baby spends almost all of their time in this sleep-like state.
REM sleep is thought to be vital for promoting brain maturation and the growth of neural pathways within your baby’s developing brain and accounts for 50 per cent of your newborn’s sleep state. As your baby grows their sleep cycles alter and they spend less time in REM sleep.
During REM sleep you will often see your baby move, twitch, jerk, their eyes move about under closed eyelids, their breathing speed up, and their mouth move. At times you may even think your baby is awake, but if you wait a few moments and just observe them, your baby may be transitioning between sleep cycles and just settle naturally back into quiet sleep; rather than fully waking.

How to help your young baby sleep well?

In these early few weeks, you can help your young baby start the process of concentrating their sleep into the night by going outside every day for some fresh air and a lovely dose of daylight.
A study in 2004 found young babies tended to sleep longer at night if they had been exposed to lots of early afternoon light. Combining the effects of daytime light with the soporific effects of darkness in the evening will help your baby on the journey to learning that nighttime is for sleeping.
When you put your baby in their Moses basket for their daytime nap, leave the curtains open and do not try to minimize noise. Play and interact with your baby when they’re awake in the day and make feeds a social occasion, perhaps gently talking or singing to your baby. Studies have shown that newborns who were active at the same time of day as their parents were quicker to develop their own body clock.
In contrast, keep the bedroom dark at night and during night feeds, keep your voice low and eye contact minimal to avoid over-stimulating them; only change nappies if it is really necessary.
To help optimise your sleep, its best to base your very young baby’s bedtime close to yours. Putting your very young baby to bed too early may mean a very early morning start for you.
You will soon see even by 4 weeks that your baby is sleeping a little longer during the night and a little less in the day and will typically sleep for a total of six to seven hours during the day and eight to nine at night.

Your baby’s sleep at 2 to 3 months:

By the age of eight to ten weeks, most babies can now distinguish night from day, a stage of development that parents greet with great relief. The amount of sleep your baby will need doesn’t alter much but it’s how they take it that changes.

Your baby’s sleep from 3 months:

By three months your baby will sleep much more at night than in the day, on average 9-11 hours at night and around 5 to 6 hours in the day and their night-time sleep is now in longer chunks; in fact studies show that about 50% of 3-month-old babies can now sleep for five or six hours at a time at night.
Your baby will now be producing their own melatonin that will help their sleep, and day-and-night rhythms are in place. The hormone melatonin is now influencing your baby’s maturing sleep patterns and they will now enter into deep sleep at the start of the night, a pattern they will follow for life
Your baby’s naps will probably start about two hours after first waking in the morning.
As your baby becomes skilled at recognizing cues from you and is able to understand what is happening this is the perfect time to introduce a bedtime routine, if you haven’t done so already.
Night-time sleep cycles slowly start to extend to 90 minutes and daytime sleep cycles start to increase to 45 minutes. This means your baby will rouse less often during sleep and sleep for longer periods.
By now your baby will probably be sleeping about twice as long at night as they are during the day.