Gone are the days when the clocks going back meant an extra hours sleep – now it just means an extra hour of childcare, with the kids getting up at 6am instead of 7am (or worse!). But it’s not all doom and gloom – for most children, the earlier wakeups are only temporary and will settle down in a few days.
And if not? Well, winter is the perfect time to get your little ones』 sleeping sorted for good, as the drawn in nights and darker mornings act as a totally natural (and free!) blackout blind – encouraging the production of sleep hormones. While we can』t work a miracle on your baby (sorry!), we can pave the way to the land of nod with these 12 handy steps to getting them a blissful 12 hours of Zzzs.
Angela Chalmers, Boots UK Pharmacist
Angela has been a Boots UK Pharmacist for over 10 years. Mum to two boys aged four months and four years, Angela is passionate about delivering quality, accessible healthcare and advice to families. "I know what it’s like to need expert advice about your children – and need it in a hurry. That’s why I』m so proud to be a Boots Pharmacist, delivering guidance to parents on every UK high street when parents need it most."
1. Establish a bedtime routine
Most experts agree that the first step in getting your small to sleep is starting a bedtime routine. According to Boots pharmacist and mum of two, Angela Chalmers:
「This often consists of bath-story-bed, done at roughly the same time each day so that your little one starts to know that this means it’s bedtime – they look forward to it and it is the perfect way to help them wind down and relax, ready to drift off,」 she says.
Add someJohnson’s Bedtime Baby Bath, £1.65, which contains a patented blend of relaxing aromas, to help them relax in the tub.
2. Massage your baby
Some parents swear by the sleep-inducing effects of a massage after bath time – 「and it’s great for bonding too,」 says Angela.
「There are loads of websites with exact instructions, but baby massage is basically the rhythmic stroking of your baby’s body using your hands and a little oil, and is said to stimulate the production of the 『happy hormone』, oxytocin,」 she says.
Use a product such as Mum and Me Baby Massage Oil, £5.25 that will soften, nourish and glide over your baby’s skin as you gently massage their tummies, legs, arms and feet.
3. Stop screen time
TV before bedtime can interfere with your baby’s production of the hormone melatonin – and can keep them awake for an extra two hours! To combat that, aim to switch off all devices such as tablets, laptops, phones and televisions, at least two hours before shut-eye – or as close to that as you can manage.
4. Get the temperature right
The perfect room temperature for little ones is 16-20 degrees celcius.
「It might be tempting to make it all warm and cosy to keep them snug in bed, but actually keeping it on the cool side not only helps them sleep better, but reduces the risk of SIDs,」 says Angela.
Make sure you know what temperature your baby’s room is by investing in a room thermometer such as this Boots Digital Nursery Thermometer, £3.99.
5. Make it cosy
The right bedding is so important – unless you want a baby who wakes up cold every time they kick their blankets off. Baby sleeping bags solve that problem as they move with your baby, rather than being flung out of the cot as they twist and turn in their sleep. The key with sleeping bags is to get the right tog (warmth and thickness level) for the temperature of your room.
Gro Company offer this advice on their website and you can buy sleeping bags, including Gro Company Grobags from around £20 per sleep bag, such as this one.
6. Don』t feed to sleep
The NHS advises leaving a little time between your babies last feed and going to sleep – otherwise feeding and sleeping will become linked in their minds.
7. Let them babble
Don』t make the mistake of thinking babies should fall asleep the second you put them in the cot. It’s quite normal for them to spend time babbling, or winding down for the day. And while a cot full of cuddly toys is distracting, one or two can provide real comfort, especially something that offers soothing white noise such as Sweetdreamers Ewan the Dreamsheep, £29.99.
8. How much sleep do they need?
You can』t expect your little one to sleep for 12 hours at night if they』ve been napping on and off all day.
「As a general guide, the NHS advises that from six months babies need around 14 hours sleep per 24 hours, from 12 months they need around 13.5, and from the age of 2 they need around 13. This is usually broken up into 11-12 hours per night, and the rest during daytime naps. By the age of 3, most will have stopped napping during the day,」 explains Angela.
[SOURCE: http://www.nhs.uk/Livewell/Childrenssleep/Pages/howmuchsleep.aspx]
9. Let them see for themselves
Visual sleep aids like the Gro-clock £19.99 are great for teaching slightly older kids (it’s recommended for aged 2+) when it’s time to sleep and when it’s time to get up. Simply read them the accompanying story and set it so that it changes colour at the time they can get up and read a book, or get out of bed.
10. Set a wake-up time
Set a wake-up time – and stick to it. Expecting young children to to stay up late and sleep for longer on weekend mornings is confusing, and will mess up their body clocks so be consistent and you』ll notice the benefits.
11. Get a monster spray
If your child is afraid of something – say monsters or the dark – the worst thing you can do is dismiss it. Address it instead by investing in a night light like this Brother Max Hang & Carry Bear Nightlight, £24.99. And you could also try making your own 『monster spray』 (an empty bottle filled with water which you spray around the room before bed). It worked for this dad!
12. Be consistent
And finally, the Marmite of parenting – to let them cry, or soothe them to sleep?
「While the pros and cons of each are widely discussed, ultimately it’s up to you,」 says Angela.
The NHS advises against rushing in every time your little one stirs, giving them the chance to settle themselves – but remember, whatever you do, you』ll have to do it each time they wake, so be prepared for that.
Good luck!