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.

 

bedtime routine for baby

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.

baby 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.

 

baby bedtime routine

  • 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

 

help baby sleep

  • 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

 

Tips for Balancing Work and Your Baby’s Nighttime Waking

Welcome to the second blog in our series. Join us this time as we offer insights and top tips to support you and your partner when your little one is waking up in the night and you’ve got work the following day!

Becoming a new parent is an exciting and life-changing experience. However, it also comes with its own set of challenges, especially when it comes to balancing work and your baby’s nighttime needs.

As a new parent, you may find yourself struggling with sleep deprivation, trying to maintain a work-life balance, and navigating the challenges of returning to work when your baby is waking frequently in the night.

Top Ten Tips for Juggling Work when Your Baby Wakes in the Night:

  1. Prioritise your and your Partner’s sleep:

As much as possible, try to prioritise yourself and your partner’s sleep. This may mean adjusting your usual routines to ensure that each of you has an opportunity to rest, even if it’s just in short bursts.

If you can share nighttime responsibilities with your partner. This might involve taking turns getting up with the baby during the night.

  1. Sleep when your baby sleeps:

While it may be tempting to use your baby’s nap time to catch up on chores or work, it’s crucial to prioritise your rest. Even short power naps have been shown to help you recharge and feel more alert.

sleep when your child sleeps

 

  1. Taking care of your physical and mental well-being:

Sleep deprivation can have a significant impact on your physical and mental health. It can lead to irritability, difficulty concentrating, and even depression. As a new parent, it’s essential to prioritise getting enough rest to mitigate these effects as best as you can.

Try to engage in activities that help you relax and unwind, even if it’s just for a few minutes each day. Set aside some time to do something you enjoy, whether it’s reading a book, taking a walk, having a relaxing bath or catching up with friends.

Eat nutritious foods and stay well hydrated:

Instead of reaching for another cup of coffee or an energy drink, why not try incorporating some energy-boosting foods and drinks into your diet?

Some examples include:

 

  • Nuts and seeds: These are a great source of healthy fats, protein, and fibre, which can help keep you feeling full and energised.
  • Whole grains: Foods like oatmeal, quinoa, and brown rice are complex carbohydrates that provide sustained energy throughout the day.
  • Fatty fish: Salmon, tuna, and sardines are rich in omega-3 fatty acids, which can help improve brain function and boost energy levels.
  • Make sure to drink plenty of water throughout the day to stay hydrated and energised. You can also switch things up by drinking coconut water, which is rich in electrolytes and can help replenish your body’s energy stores.
  1. Consider your sleep hygiene:

Make sure your bedroom is dark, quiet, and cool to promote better sleep. Consider using blackout curtains or a white noise machine to block out any distractions.

Even though it may feel as if you need it, it’s best to avoid caffeine and heavy meals close to bedtime and try to establish a consistent sleep schedule to help regulate your body’s internal clock.

  1. Ask for help:

Don’t be afraid to ask for help from your partner, family, or friends. Having someone else to take your baby for a walk or prepare a meal for you can give you a chance to catch up on some much-needed rest or sleep.

baby sleep

  1. Don’t be afraid to say no:

Saying no can be difficult, especially when it comes to the people we care about. We often feel guilty or obligated to say yes, even when we know we’re struggling and it’s not in our best interest. However, setting boundaries and learning to say no is crucial for our mental and emotional well-being. Taking care of yourself is super important; it’s okay to say no when you’re busy or feeling tired.

  1. Be realistic about what you can achieve:

As a new parent, you may not have as much time to devote to work as you did before. Prioritise your tasks and focus on the most critical ones first.

Take advantage of flexible work arrangements. If your job allows it, consider working from home or adjusting your work schedule to better accommodate your baby’s needs.

  1. What can you realistically expect from your baby’s sleep:

It’s normal for babies to wake during the night, especially if they’re going through growth spurts, teething, or developmental milestones. Adjusting your expectations will help you to feel more in control and calmer about the situation.

If your baby’s sleep issues are particularly challenging and you’re struggling, you may want to consider seeking help from your health visitor or a sleep consultant.

  1. Speak to your boss or your HR dept:

Try discussing your situation with your employer or HR. They may be able to offer you some flexibility in your work, such as adjusted starting or end times, or the option to work from home.

  1. Be kind to yourself:

Remember that parenting can be hard work, and it’s okay to struggle sometimes. Be kind to yourself and acknowledge that you’re doing the best you can. Make sure you celebrate the small wins, like a bit more sleep or handling work and parenting well. Cheering for these steps can lift your spirit and boost your confidence.

 

By prioritising self-care, staying organised, and seeking support when needed, you can successfully navigate the demands of work while caring for a baby who wakes frequently during the night. With patience, perseverance, and a healthy dose of self-compassion, you’ll find your rhythm and thrive in both your professional and parenting roles.

Above all, cherish the moments with your little one, even during those bleary-eyed nights. Remember that this phase is temporary, and as your baby grows, their sleep patterns will evolve, bringing newfound freedom and opportunities for rest.

 

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

 

The Benefits of Baby Sleeping Bags

Why Baby Sleeping Bags Are a Parent’s Best Friend

 

baby sleeping bag

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.

room thermometer
  • 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.

 

baby sleep

  • 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.

 

standing up in the cot

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.

 

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.

Written by Mandy Gurney RGN.RM.Dip HV.

Founder Millpond Children’s Sleep Clinic

Help with parenting dilemmas

What we’re loving!

Here at Millpond Sleep clinic, we love to collaborate with like minded and experienced parenting providers and our friend Elaine Halligan at The Parent Practice is here to help.

Elaine says

“The thing with parenting is that nobody prepares you for the pitfalls. You spend months learning how to deal with the pregnancy and the pros and cons of different pain relief for the birth, but nobody explains the reality of what it means to have children and to have the responsibility of bringing them up to become adults. When you’re sleep deprived, stressed, and juggling parenthood and work, challenging behaviour can feel even harder to handle.”

Elaine’s story, as told in her book ‘My Child’s Different’, documents how she transformed herself and her parenting approach, and was able to support her son who had been excluded from 3 schools in so many years and eventually finished his education as Head Boy and went on to become a budding entrepreneur.

Do check out her TED x talk Elaine Halligan: Neurodiversity is a super power not a problem | TED Talk.

Elaine says of herself

” I’m not Wonder Woman or Super Nanny. I’m not Mary Poppins or Nanny McPhee, I’m just me (and in essence, I’m probably you) and that’s what makes me different. I’ve been in your shoes, I’ve been at the end of my tether wondering why my child is different and what I can do to support him. I’ve learned first hand the skills it takes not just to survive the struggle but to get to the other side and change the story.  

It is my mission to create a happier future generation by sharing parenting strategies that will have an authentic impact, transforming challenging children into confident and contented children with my personal style and a positive approach.”

Elaine offers a range of online parenting courses and bespoke coaching to help you and your family have more harmony at home and to give you the toolkit to stay calm.

Try her 30 tips, 30 days ÂŁ30 online course.

This is good parenting made simple. For an investment of just £1 a day and less than 5 minutes of your time, you’ll receive a daily video with a life changing parenting tip or exercise for you to implement.

Achievable yet effective, this course is for busy parents who want to change their parenting style with bitesize exercises that are simple yet impactful.

www.theparentpractice.com

30 Days to Positive Parenting | The Parent Practice (teachable.com)

Millpond Logo

Contact Us

sleep@millpondsleepclinic.com 020 8444 0040

Follow us