How Can I Help My Child with Anxiety at Night?

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.

how anxiety disrupts 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.

 

sleep and anxiety

 

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.

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

Is Your Child Getting Enough Sleep?

 

Why is my 8-year-old struggling to fall asleep

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

Helping Families Sleep Better: From Babies to Teen

sleep coaching

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

But what sets us apart from other sleep consultants?

We Are Health Professionals with 30 Years of Experience

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

We Identify Underlying Medical Issues

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

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

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

toddler sleep help

Tailored, Evidence-Based Sleep Solutions

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

Support for Every Stage of Childhood

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

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

sleep training

Why Choose Millpond?

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

 

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

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

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.

awake in the night

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.

 

stress and 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.

adult sleep problems

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

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.

stressed and can't sleep

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

 

Helping Parents Sleep Well Again: Tips for Restful Nights

Helping Parents Sleep Well: A Guide for Restful Nights. 

stress and sleep

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.

adult sleep problems

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

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.

teething sleep tips

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.

teething pain sleep tips

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.

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.

baby awake in the night

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.

baby awake in the night

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.

My baby is standing up at bedtime

Helping Your Baby Navigate the Standing Phase

A Guide to Smoother Bedtimes

standing up in the cot

 

  • As your baby approaches their first birthday, you’ll notice their growing mobility as they eagerly practice their new skills. A common challenge at this stage is when your baby learns to stand but struggles to lower themselves back down. Once you help them settle, they might stand up again, turning bedtime into a game that can last until they fall asleep from sheer exhaustion.

 

  • To ease this transition, ensure your baby has plenty of floor time during the day. Engage in activities that encourage them to practice pulling up and sitting back down. This helps them develop the muscle memory needed to lower themselves safely.

 

  • Once you’re confident in their ability to do this, try leaving them standing for a short time while you sit or lie beside their crib. Occasionally tap the mattress and gently say, “It’s sleepy time, lie down.” When they start to tire, lay them down. If they spring back up, remain calm and continue to lie low, giving them the chance to settle themselves.

 

  • If your baby is happily standing and content for a minute or two, you can come and go from the room, laying them down each time you return. You might have to repeat this process numerous times, especially during the first few nights. As soon as your baby stays lying down, tell them they’re a good boy or girl and then settle them to sleep as you usually do.

 

  • By incorporating these strategies, you’ll help your baby develop the skills they need to navigate this new phase, making bedtime a smoother experience for both of you.

 

Written by Mandy Gurney RGN.RM.DipHV

Founder 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

 

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