Uncategorized - Millpond

October 20, 2026

Clocks Go Back: Helping Your Early Riser’s Sleep

The Clocks Go Back: Helping Your Early Riser’s Sleep (Without the Worry)

The clocks go back on Sunday 25 October 2026. If you’re wondering how the change might affect your child’s sleep, there’s some reassuring news: most children don’t need a special sleep plan, and any disruption is often temporary.

For parents whose children already wake very early, the clock change may mean an even earlier start to the day. But if your child sleeps well and wakes at a time that works for your family, there’s usually no need to change anything.

At Millpond, we know that parents can worry about changes to their child’s sleep. So, before you start adjusting bedtimes or routines, here’s what you need to know…

Why might the clocks going back affect early risers?

When the clocks go back by one hour, our watches change, but our internal body clocks don’t automatically reset.

For example, if your child usually wakes at 6.00 am, they may initially wake at around 5.00 am by the new clock time. Their body may still be following its familiar sleep pattern, even though the time on the clock has changed.

This can be particularly noticeable if your child is already an early riser. Some children naturally have earlier sleep and waking patterns, sometimes described as being a ‘lark’.

However, every child responds differently. Some adjust within a few days, while others take a little longer.

If your child’s sleep is working well for your family, you don’t need to worry about the clock change or make adjustments in advance. Simply follow your usual routine and see how things go.

Think about travelling to Europe

When we travel from the UK to somewhere in Europe, the local time is often an hour ahead. We don’t usually assume that our child’s sleep will become a problem or spend days worrying about how they’ll cope.

Instead, we follow our usual routines as best we can and allow everyone time to adjust.

The autumn clock change can be approached in a similar way. Some children may notice a difference in their sleep for a few days, but that doesn’t mean a lasting sleep problem is developing.

If you’re worried about your child’s sleep when the clocks go back, try to remember that this is a normal change in time. There’s no need to rush into making changes or feel you must get everything right before the clock changes.

What can you do if your child already wakes too early?

If early rising is already a challenge, the clock change may be a useful opportunity to look at your child’s sleep pattern. You can start exploring some gentle adjustments now if you wish, but there’s no need to make lots of changes in the few days before the clocks go back.

1. Consider whether bedtime needs adjusting

For some early-rising children, gradually moving bedtime later may be worth exploring.
You could try shifting bedtime by around 10–15 minutes every couple of days, watching how your child responds before making another adjustment.
For example, if your child usually goes to bed at 7.00 pm, you might try 7.15 pm and see how things go.
Keep your child’s individual sleep needs in mind. Moving bedtime later won’t necessarily resolve early waking, and it’s not helpful to push bedtime later if your child is struggling to settle or isn’t getting enough sleep.
Depending on your child’s age and routine, you might also consider the timing of naps, meals and milk feeds, in a similar way.

2. Make the most of daylight

Natural light is an important signal for the body clock.

Where possible, spend time outdoors during the day. Morning daylight can help establish the start of the day, while outdoor time in the afternoon provides a useful opportunity for daylight and activity.

If your child wakes earlier than you’d like, keeping their bedroom dark and the environment calm until your chosen start time may help maintain the distinction between night and morning.

3. Keep bedtime familiar

A familiar bedtime routine helps children know what to expect. A bath, pyjamas, a story and a cuddle can all provide reassuring cues that bedtime is approaching.

Try to keep the routine calm and predictable, even if you decide to adjust its timing. There’s no need to introduce a completely new routine simply because the clocks are changing.

You can read more in our guide to creating a bedtime routine for your baby or our advice on a bedtime routine for your school-aged child.

Does the clock change affect children of different ages?

Babies and toddlers

Keep an eye on your child’s overall sleep pattern, including naps, feeds, bedtime and morning waking. If early rising is a concern, consider whether small changes to the timing of the day might help.

Pre-school and school-aged children

If your child wakes before the family is ready to start the day, a visual wake-up cue, such as a lamp on a timer or an age-appropriate wake-up clock, may help them understand when morning begins. Introduce it gently, with support and realistic expectations.

Daylight, a familiar bedtime routine and a consistent start to the day can also help. If early waking is an ongoing problem, our guide to managing early risers offers more ideas.

Teenagers

During adolescence, the body clock naturally tends towards later sleep and waking times. Some teenagers may find the autumn clock change relatively easy to manage, but they still benefit from a reasonably consistent routine and daylight during the day.

What if your child’s sleep changes for a few days?

Try not to worry if your child wakes a little earlier or takes some time to settle into the new time.
Many children adjust within a few days, although others need longer. You don’t need to react to every early morning by changing bedtime or introducing a new strategy.
Give your child time to adjust, keep familiar routines where possible, and see whether the pattern settles.
If early waking continues beyond the clock change, it may be worth looking more closely at your child’s sleep pattern. Consider bedtime, naps, their overall sleep needs and whether anything else might be affecting their sleep. If you notice signs of discomfort or other health concerns, discuss these with your health visitor, GP or relevant healthcare professional.
The NHS guide to sleep and young children also offers practical advice for families.

The most important thing to remember

The clocks going back doesn’t have to become another source of worry for parents.

If your child already wakes earlier than you’d like, you may find it helpful to explore some gentle adjustments. If your child’s sleep is working well for your family, there’s usually nothing you need to do.

Think of it as you would a small time change when travelling: follow your usual routines, allow time to adjust, and respond to your child rather than assuming there will be a problem.

At Millpond Children’s Sleep Clinic, we recognise that every child and family is different. Understanding the child behind the sleep difficulty helps us find an approach that feels right for them.

A few early mornings don’t necessarily mean a new sleep problem. Sometimes, the best first step is simply to give things time.

If your child’s sleep continues to be a concern, you can find out more about how Millpond supports families with children’s sleep.

You can check the official date of the clock change on the GOV.UK website.

Written by Mandy Gurney, Founder of Millpond Children’s Sleep Clinic.

May 7, 2026

Baby Sleep Advice UK: Safe Sleep Guidance

If you are searching for baby sleep advice in the UK or wondering whether a sleep consultant is right for your baby, you are not alone.

Exhaustion, broken nights, and conflicting advice can leave parents feeling overwhelmed and unsure who to trust. One person tells you one thing, another says something completely different — and in the middle of it all is your baby.

In light of recent BBC reporting on baby sleep advice and unregulated sleep consultants in the UK, many parents are now asking an important question:

Who is actually qualified to give safe sleep advice for babies and children?

Why baby sleep advice in the UK feels so confusing

Baby sleep is one of the most searched parenting topics, yet also one of the most confusing.

That’s because baby sleep is often treated as a standalone issue, when in reality it is closely linked to:

Feeding and nutrition
Growth and physical development
Emotional security and attachment
Health conditions or discomfort
Parental stress, recovery, and exhaustion

There is no single method or quick fix that works for every baby.

What helps one baby may not be appropriate or safe for another.

Safe sleep advice for babies: what all parents should know

When you are sleep deprived, it can feel tempting to try anything that promises more sleep. But when it comes to infant sleep, safety must always come first.

UK safe sleep guidelines are designed to reduce the risk of sudden infant death syndrome (SIDS) and other sleep-related harm.

Key safe sleep recommendations include:
Always place your baby on their back to sleep at the foot of the crib/cot
Use a firm, flat mattress
Keep the sleep space clear (no pillows, toys, or loose bedding)
Keep your baby in the same room as you for at least 6 months
Avoid overheating
Ensure a smoke-free environment

Trusted guidance:
https://www.lullabytrust.org.uk/safer-sleep-advice/
https://www.nhs.uk/conditions/sudden-infant-death-syndrome-sids/

These safe sleep guidelines should underpin all baby sleep advice in the UK.

Why you need to be careful who you trust for sleep support

A key issue in the UK is that anyone can describe themselves as a “sleep consultant” or “sleep expert” without clinical training or regulation.

This means parents may not always know:

Whether advice is based on medical evidence
Whether safe sleep guidelines are being followed
Whether infant feeding and development are understood
Whether the advice is regulated or accountable

When you are searching for help with baby sleep, this can be incredibly difficult to navigate.

But it matters, because baby sleep advice must never compromise infant safety.

Why clinical training matters in baby sleep support

Infant and child sleep is not just behavioural, it is part of a much wider picture of health and development.

Within the NHS, health professionals are trained to understand:

Infant development and behaviour
Feeding and nutrition
Attachment and emotional well-being
Maternal and parental mental health
Safeguarding and family wellbeing

Sleep sits across all of these areas.

This is why clinical expertise is essential when offering baby sleep advice in the UK. It ensures sleep is understood in context, not in isolation.

What parents should look for in a sleep consultant UK

If you are considering working with a sleep consultant in the UK, it is important to ask:

Are they clinically trained (nurse, midwife, health visitor, GP, paediatric professional)?
Do they understand infant health, feeding, and development alongside sleep?
Is their advice aligned with UK safe sleep guidelines?
Are they accountable to a regulated professional body?

These questions can help parents choose safer, more reliable support.

A message to parents

As a Registered Nurse, Midwife, and Health Visitor, and Founder of Millpond Children’s Sleep Clinic, I have worked with families for nearly 20 years.

One thing remains constant:

Parents are not failing. They are often exhausted and overwhelmed, trying their best while navigating conflicting baby sleep advice.
There is no perfect sleeper and no single method that works for every baby.
But there is safe, evidence-based support available, and you should never feel pressured to follow advice that does not feel right for your baby.
If in doubt, always seek guidance from a qualified health professional.

Trusted resources for baby sleep advice UK

BBC News investigation:
https://www.bbc.co.uk/news/articles/ce84e1vn1l2o

The Lullaby Trust safe sleep advice:
https://www.lullabytrust.org.uk/safer-sleep-advice/

NHS safe sleep guidance:
https://www.nhs.uk/conditions/sudden-infant-death-syndrome-sids/

February 21, 2025

How Can I Help My Child with Anxiety at Night?

Written by Mandy Gurney February 2025

If your child struggles to fall asleep because of anxious thoughts, you’re not alone. Anxiety and sleep are closely linked—when children feel worried, bedtime can quickly turn into a stressful experience for the whole family. Instead of looking forward to a calming and relaxing lead-up to sleep, it can become highly charged and stressful for everyone.

In this blog, I’ll explore how anxiety can disrupt children’s sleep patterns, uncover the underlying causes of bedtime anxiety and provide practical tips and strategies to help your child find calm and restful sleep.

Why Does Anxiety Stop Your Child from Sleeping?

If your child struggles to sleep because of anxiety, it’s not just in their head—there’s a real connection between worry and restless nights. Anxiety can turn bedtime into a stressful experience, making it harder for them to relax and fall asleep. Once this pattern starts, a tricky cycle can develop: the more they associate bedtime with feeling anxious, the harder it becomes to drift off, leading to overtiredness, low mood, and difficulty concentrating during the day.

So why does anxiety have such a big impact on sleep?

Busy brains won’t switch off – When the lights go out and the distractions of the day fade, worries can suddenly feel much louder. Without anything to keep their mind busy, anxious thoughts can take over, making it difficult to wind down.
Their body is on “high alert” – Anxiety activates the body’s stress response, releasing adrenaline and increasing heart rate, muscle tension, and alertness. Your child who was downstairs yawing only a few minutes ago, suddenly becomes restless, fidgety, or even wide awake once in bed.
Fears feel bigger at night – Worries about school, friendships, or upcoming events can seem much scarier in the dark. For younger children, separation anxiety or fear of being alone may also make bedtime more challenging.
Anxiety can cause physical symptoms – Some children experience stomach aches, headaches, or even a racing heart when they feel anxious, making it even harder to relax into sleep.
Frequent wake-ups – Even if they do manage to fall asleep, anxious children often wake in the night and struggle to settle back down, prolonging the cycle of broken sleep.

The good news? There are plenty of ways to help your child feel calmer and more secure at bedtime. By understanding what’s behind their sleep struggles and introducing simple strategies to reduce anxiety, you can help them break free from this cycle and get the sleep they need.

In my series of blogs, I will explore:

If your child’s sleep struggles are linked to anxiety, you’re not alone—many families face the same challenge. With the right support, your child can develop healthy sleep habits and feel more secure at night. We’ve helped hundreds of families navigate bedtime anxiety, and we’re here to help you too. Please get in touch to find out how we can support your child’s journey to better sleep.

December 4, 2024

Why Your School-Aged Child Struggles with Sleep & How to Fix It

Is Your Child Getting Enough Sleep?

Does your child struggle to fall asleep and your whole evening is taken up with bedtime? Do they wake frequently during the night, or wake up far too early? You’re not alone.

Sleep issues in school-aged children (ages 5–12) are more common than many parents realise—and they can significantly impact a child’s mood, learning, and overall health.

The good news? With the right support, you can help your child develop healthy sleep habits and get the rest they need to thrive.

In this post, we’ll explore why school-aged children often struggle with sleep and how a professional sleep consultation can offer practical solutions.

Common Sleep Issues in School-Aged Children

Many children face sleep challenges that affect their ability to function during the day. Here are some of the most common problems:

Difficulty Falling Asleep

Bedtime battles can be triggered by anxiety, school-related worries, or simply an inability to wind down after a busy day. (Learn more about anxiety and sleep issues)

Night Waking

Waking frequently during the night can be caused by nightmares, bedwetting, or environmental factors such as noise or changes in temperature.

Early Waking

Does your child wake up at 5 a.m. ready to start the day? Early waking often leads to insufficient sleep, which affects their mood and energy levels.

Daytime Fatigue and Lack of Focus

Children who don’t get enough sleep often struggle to concentrate in school, leading to lower academic performance and emotional outbursts.

How Poor Sleep Affects Your Child

Sleep deprivation can have serious consequences for school-aged children, including:

Academic Challenges: Poor sleep reduces memory retention, focus, and problem-solving abilities, making it harder to keep up in school.
Behavioural Issues: Sleep-deprived children are more likely to experience irritability, hyperactivity, or emotional meltdowns.
Physical Health: Insufficient sleep can weaken the immune system and increase the risk of obesity and other health problems.

Learn more about the connection between sleep and school performance on our [Sleep and Learning] page.

How a Sleep Consultation Can Help Your Family

At Millpond Children’s Sleep Clinic, we fully understand how frustrating sleep problems can be—for both you and your child. That’s why we offer personalised sleep consultations designed to meet the unique needs of each family.

Here’s how we can help:

Tailored Sleep Plans:

We assess your child’s sleep challenges and create a bespoke plan to improve their sleep routine.
Expert Guidance:

With over 30 years of experience in children’s sleep consulting, we offer practical, evidence-based solutions that work. Learn more about us.
Ongoing Support:

We provide unlimited follow-up email support and consultations to ensure your child’s progress continues and that any setbacks are addressed quickly.

Why Parents in the UK Trust Millpond

We’ve helped thousands of families across the UK overcome sleep difficulties. Here’s what one parent had to say:

“We were at our wit’s end with our 7-year-old daughter’s constant getting up at bedtime and taking hours to fall asleep. It was extremely stressful for us and her and we all dreaded bedtime. Millpond’s personalised approach changed everything. Our daughter now goes to bed happily, falls asleep easily by herself, and we finally have our evenings back!” – Katie-Suffolk

Ready to Help Your Child Sleep Better?

If your child is struggling with sleep, don’t wait for the problem to resolve itself. A professional sleep consultation can make all the difference.

Book your consultation with Millpond Children’s Sleep Clinic today and take the first step towards better sleep and brighter days.

[Book Now]

For more on children’s sleep problems and recommendations, visit the NHS’s guide to sleep for children

November 28, 2024

Helping Families Sleep Better: From Babies to Teen

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.

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.

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.

September 13, 2024

How to Overcome Insomnia After Becoming a Parent

Rebuilding the link between the bed and sleep

This is the third in a series of articles by Dr David Garley from the Better Sleep Clinic exploring why parents often struggle to get back to a healthy sleeping routine after having children.

In this post, we will look at the link between the bed and sleep.

You might have heard the story about Pavlov’s dogs. This man, Pavlov, used to feed his dogs at the exact same time each day, which happened to be the same time that church bells would ring. One day he was late arriving to feed his dogs, but noticed when he got there that they were already salivating. Even though he wasn’t there with the food, the church bells still rang which his dogs associated with feeding, so they reacted similarly.

It’s the same link with sleep that gets broken in insomnia.

In health, when we get into bed our minds and bodies associate this with sleep. We start to feel drowsy and when our heads hit the pillow, we should nod off in just a few minutes. This is how it is meant to happen.

If, through the experience of having a child not sleeping, you have spent so much time in bed worrying about your child, fearing they will have another bad night, or lying and waiting for them to cry – then this is what the bed will have come to mean for you, rather than sleep.

The bed will trigger stress and worry – which we know from the earlier article, has a fantastic ability to stop you from sleeping.

This is exactly why many people find they can fall asleep in front of the TV, but as soon as you get into bed – you’re wide awake.

How to rebuild the link between bed and sleep

The good news is that this link can be rebuilt – by only using the bed for sleep. There are four key points.

Only use the bed for sleep. Activities associated with wake should take place out of the bed. This means not using the bed to relax on during the day for reading or watching TV. Try to find somewhere else in your house for these other activities. The exception to this is sex.
Only go to bed when you’re actually sleepy. If you go to bed when you aren’t sleepy, you are unlikely to sleep. Feel empowered to watch an extra Netflix episode, or another chapter of a book until your eyelids feel heavy. Then go to bed.
If it’s not working, don’t force it. If, when you head to bed you find you cannot sleep, then stop trying. This sometimes feels quite jarring – ‘if I leave bed, how am I going to fall asleep?’. But if you lie in bed tossing and turning for hours on end, you will weaken the link between the bed meaning sleep, and likely get very annoyed in the process, threat will it self-make sleep very hard to come by.

A rough amount of time to try and fall asleep is around the 15-20 minute mark. It’s not exact, but if you feel that roughly this amount of time has elapsed, then get out of bed, leave the bedroom and sit in a comfortable chair in another room. Find a relaxing and distracting activity, such as reading, or listening to an audiobook and wait for the urge to sleep to naturally return.

The same approach should be used if you wake up in the night. It happens to us all – either we need a pee, or we hear a noise, or sometimes there’s no good reason at all. But don’t lie there getting irritated – get up, go for a sit downstairs (don’t do anything purposeful, like getting ahead on household chores) and give yourself a break.

It’s worth thinking about the practicalities of finding somewhere to go and relax if you wake up overnight and can’t get back to sleep. Do you have a favourite chair elsewhere in the house it would be good to sit in? Is it going to be cold? If so, have a dressing gown or slippers near your bedside so you can put them on without trying to find them in the dark. What are you going to do while sat in this comfortable chair? Read? Knit?! Make sure all the things you need are there already. How are you going to see it? Maybe a dim light with warm tones would be best. The idea is to make your midnight retreat as welcoming as possible, so you almost look forward to the idea of going there.

Lastly, in the morning when your alarm goes off, get up as soon as you can. Try to avoid continually hitting snooze, or loitering in bed. You might think that after a bad night’s sleep that the extra few minutes will do you good. The quality of sleep you get between snoozes is not great, and will only serve to weaken the association of the bed with quality sleep.

This process takes time, but persevere! Remember, every time you leave the bed when you feel wakeful, you strengthen the link between the bed meaning sleep.

If you feel you need more help with your sleep then consider booking in with an adult sleep clinic. The most effective treatment for these sleep problems is cognitive behavioural therapy for insomnia, which The Better Sleep Clinic offers via online video sessions.

Written by Dr David Garley from the Better Sleep Clinic

To find out more visit www.thebettersleepclinic.co.uk

Information from the NHS on sleep problems

September 13, 2024

Coping with Nighttime Anxiety for Better Sleep

Dr David Garley from The Better Sleep Clinic explores why parents often struggle to get back into a healthy sleeping routine after having children, even when their baby or child is sleeping well.

How to manage anxious thoughts that occur at night.

Stress worry and anxiety are the three chief enemies of sleep. Such anxious thoughts can take many forms.

Commonly these involve lying awake and waiting for your child to cry, or having more anxious thoughts about your child in general.

Constructive worry

It’s natural for a loving parent to be concerned for their child’s well-being. However, there may be times when this concern creeps out of proportion and stops you from sleeping.

If you have spent a long time and put in a lot of effort getting your child back into a healthy sleeping pattern then it is quite natural to find yourself worrying that the sleep problem might return or lying vigilantly awake listening out for crying. Or sometimes you are listening out for any sound or noise at all, such as a creaking floorboard from next door, or a noise from outside. This vigilance is not helpful – it won’t impact your child’s health and can stop you from sleeping.

An effective approach for dealing with this is called ‘constructive worry’. This acknowledges that some anxious thoughts about your child’s health are reasonable, but it allows you to have these concerns in a more sustainable way that interferes less with your sleep.

A few hours before you go to sleep ideally after you have put your child to bed, give yourself 20 minutes or so to sit down with a piece of paper or a book and write down things about your child’s health that are on your mind.
Acknowledge that you have spent a lot of effort getting your child back to sleeping again, and be honest about how much this might be on your mind. Write down any fears you might have about the sleep problem coming back. Write down what a constructive approach would be if that happens – such as acknowledging that sleep problems are temporary issues with children, and that help on hand to get children back sleeping well.
If your child has recently been sleeping well, then make sure you acknowledge this in the book. Spend time thinking about anything else that is on your mind. Then, once you have come to the end of the 20 or so minutes, write down a time the following day, when you will think about these worries again.
You can now symbolically close the book. This way, when any concerns about your child come up in the night – either worrying about them crying, or about them in general, then you can think “I know I have these things to think about. They are important, and I will think about them, but not now when I’m trying to sleep”.
This is a very powerful way to clear your mind when you are trying to sleep.

If you feel you need more help with managing anxious thoughts about sleep, then it might be worth booking in with an adult sleep clinic. The most effective treatment for these sleep problems is cognitive behavioural therapy for insomnia, which The Better Sleep Clinic offers via online video sessions.

To find out more visit www.thebettersleepclinic.co.uk

September 12, 2024

Helping Parents Sleep Well Again: Tips for Restful Nights

Helping Parents Sleep Well: A Guide for Restful Nights.

So, your little one is finally sleeping soundly through the night, but you find yourself wide awake at bedtime or waking in the middle of the night, anxiously anticipating your child’s cries. It’s as if those countless nights of soothing your child back to sleep have left you “forgetting” how to sleep yourself.

As a parent who faced years of sleep challenges with my own baby, I understand this all too well. I experienced the same anxiety and frustration over my inability to sleep, creating a vicious cycle of sleep deprivation. Despite my son sleeping peacefully, I would struggle to fall asleep and then spend hours tossing and turning.

Now, as a child sleep consultant, I hear this story frequently from parents I’ve helped with their children’s sleep issues. To address this, we’ve partnered with the incredible Better Sleep Clinic, run by Dr David Garley, to provide insights and strategies to help parents just like you improve their own sleep.

Our mission is to help families get the rest they need and deserve!

About the Better Sleep Clinic

The Better Sleep Clinic is an online clinic operated by NHS doctors specialising in diagnosing and treating sleep disorders, particularly obstructive sleep apnea (OSA) and insomnia. They pride themselves on efficiency and effectiveness, offering home diagnostic sleep tests delivered by next-day mail and rapid access to video consultations with their expert doctors.

They believe everyone deserves a good night’s sleep. Sleep disorders such as insomnia and sleep apnea can be effectively treated once diagnosed. Parents don’t need to endure poor sleep and its detrimental effects on their health and daily life.

https://www.thebettersleepclinic.co.uk/

Join us in our series of three blogs as we explore practical tips and professional advice to help you reclaim your sleep and improve your overall well-being.

For more help on adult sleep problems see the NHS website

August 23, 2024

Tips to Soothe a Teething Baby and Improve Sleep

A Parent’s Guide to Minimising Nighttime Disruptions

Teething can be hard for both babies and parents. As a parent who has experienced it with both of my babies, I understand how disruptive it can be to sleep. It can feel like a never-ending cycle of discomfort, crying, and sleepless nights. However, there are effective ways to manage it.

In this blog, we’ll explore how teething may affect sleep patterns and offer soothing tips to help minimise disruption.

Your Baby’s First Teeth:

Your baby’s first teeth will appear sometime after the age of four months, although can be later (or earlier). It can be difficult to tell whether the unsettled behaviour you are seeing is due to teething, a minor illness or a new developmental stage.

Teething runs a different course in every baby and toddler. Some children sprout teeth with barely a murmur but most, to varying degrees, find it an uncomfortable and often distressing experience.

How teething pain may impact your baby’s sleep:

Difficulty Falling Asleep: The discomfort may make it harder for your baby to settle down and fall asleep.
Waking Frequently: Babies may wake up more often during the night due to the pain and discomfort of teething. This discomfort can cause them to wake from deep sleep, sometimes within the first hour of falling asleep.
Shortened Naps: Teething pain can also disrupt daytime sleep, leading to shorter naps and a more irritable baby.
Sudden inconsolable crying, even when picked up.

Tips to Soothe Your Teething Baby:

While teething is an inevitable process, there are several strategies you can use to soothe your baby and improve their sleep:

Teething Rings: Offer your baby a cold, but not frozen, teething ring. The coolness can help numb the gums and reduce discomfort. Always supervise your baby while using a teething ring to ensure safety.
Gentle Gum Massage: Gently massaging your baby’s gums with a clean finger or a soft baby toothbrush can provide relief. The pressure from the massage or soft brush can help alleviate some of the discomfort.
Over-the-counter Pain Relief: If your baby seems particularly uncomfortable, you might consider using an over-the-counter pain reliever, such as infant paracetamol or ibuprofen. If your baby is having night feeds you may find offering pain relief with a feed in the early hours of the morning will help them sleep more soundly during the trickiest part of the night. Always consult with your healthcare provider before administering any medication.
Maintain a Consistent Bedtime Routine: As much as possible keep to your baby’s regular bedtime routine. A warm bath, quiet story, or gentle rocking can help them relax and signal that it’s time for sleep.
Keep the Room Cool and Comfortable: Ensure your baby’s sleep environment is conducive to rest. A cool, dark, and quiet room can help them settle more easily, especially when they’re uncomfortable.
Offer Extra Comfort: During teething, your baby might need a little extra comfort and reassurance. Holding, rocking, or singing to your baby can provide the soothing they need to drift off to sleep.
Once the episode has subsided: Even though it may not feel like it, teething is a temporary phase. As soon as the pain subsides try to gradually reduce the extra comfort you’ve given your baby to keep them comfortable. Return to your usual bedtime routine and encourage them to fall asleep independently again.

It’s also important to remember that while teething can disturb sleep, other factors such as growth spurts, developmental milestones, or illness can also contribute to sleep disturbances.

If you find that sleep disruptions continue beyond the teething period or if you’re struggling with your little one’s sleep, don’t hesitate to reach out to us for personalised guidance. We’re here to help you and your baby achieve better sleep, even through the ups and downs of teething.

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.