Promoting Healthy Sleep for Your Little One: A Guide by Bullabaloo
Your child's sleep is a crucial topic of discussion when you become a new parent. Dealing with sleep deprivation can be challenging during the early stages of parenthood. However, by establishing healthy sleep habits from the beginning, there is hope for a brighter future. At Bullabaloo, we understand the importance of quality sleep for both babies and parents. That's why we've compiled five useful ways to promote healthy sleep from newborn to toddler and beyond.
Day and Night: Establishing a Circadian Rhythm
Newborns do not have a pre-programmed 24-hour day circadian rhythm, which means they don't distinguish between daytime and nighttime. Around three months old, your little one will start producing melatonin, the sleepy hormone, which helps regulate sleep cycles. Nevertheless, there are steps you can take to actively assist your baby in preparing for this transition.
During the day, expose your baby to plenty of natural daylight by going for walks and engaging in everyday activities. As evening approaches, create a calming environment with lower lighting, and whenever possible, keep your room dark at night. You might consider using a night light to aid nighttime feedings. This differentiation between day and night environments will help your baby develop their natural sleep rhythm.
Establishing a Routine: Providing Security and Stability
Children thrive when they have a predictable routine. Routines provide them with a sense of security and emotional stability as they navigate their daily lives. This consistency is equally important when it comes to bedtime. By using consistent bedtime cues, such as a warm bath, reading a book, or a bottle/breastfeed, you can help your little one prepare for a cozy night of sleep.
Awake Windows: Guiding Your Baby into Naps
As your baby grows, they will stay awake for longer periods between naps. These periods of wakefulness are often referred to as "awake windows." It can be helpful to keep track of these windows to guide your baby's nap times and prevent them from becoming overtired. Overly tired children have difficulty falling asleep and staying asleep as their bodies produce cortisol, the stress response hormone. We've included a handy awake window guide below, but keep in mind that all children develop at different rates, so use this as a general reference.
| AGE | AWAKE WINDOW |
| 0-3 months | 45-60 minutes |
| 3-6 months | 60-90 minutes |
| 6-9 months | 2-2.5hrs |
| 9-12 months | 3-3.5hrs |
| 1 yr + | 3-4hrs with 2 naps & 4-6hrs with 1 nap |
Encouraging Self-Settling: Developing Independence
Newborns typically follow a 40-45 minute sleep cycle. After this time, they transition from deep sleep to a light sleep phase, making it easier for them to wake up. If your little one starts stirring around this time, it might be beneficial not to rush in and settle them immediately. Give them some time to see if they can settle themselves back to sleep. If they do need reassurance, try soothing them with rhythmic soft patting and shushing as they learn to fall asleep independently. It's natural for babies to prefer being held in their parents' arms, but being aware of these sleep cycles as they grow can be helpful.
Responding to Crying: Meeting Your Baby's Needs
When a baby cries, they are communicating their needs to us. Initially, deciphering their cries can be puzzling. However, most crying remedies involve addressing common needs such as feeding, changing, cuddling, or winding. Responding promptly to these needs builds trust between you and your baby, assuring them that they will receive the comfort they need for a peaceful sleep.
Please note that if your baby continues to cry even after all their needs are met, it can be stressful for parents. When a healthy baby cries frequently, intensely, and without an obvious cause, it may be referred to as colic. If you suspect your baby has colic, it's important to seek support from friends, family, and your health visitor.
For additional sleep support and resources, we recommend the following UK-based articles:
- Understanding Infant Sleep Patterns
- Creating a Sleep-Friendly Environment for Your Baby
- Helping Your Baby Develop Healthy Sleep Habits
We hope these tips help set you and your growing family up for peaceful nights ahead. At Bullabaloo, we're dedicated to providing the best for you and your baby, including quality sleep. You can see our products here.