Promoting a Healthy Sleep Routine · should associate getting ready for bed with going to bed and...

For additional fact sheets see www.ihv.org.ukThe information in this fact sheet was correct on 3.6.14. © Institute of Health Visiting 2014

Supported by NHS

The Start4Life Information Service for Parents provides free information and advice. Find out more at: bit.ly/1iC4rrO

Promoting a Healthy Sleep Routine

More information on Page 2

iHV Parent Tips

Familiarbedtimeroutineshelptoregulateyourbaby’s bodyclock,whichcontrols‘circadianrhythms’.These rhythmsdetermineoursleeppatternsandrespondto lightanddarknessintheenvironment,whichiswhyit’s importanttokeeplightslowatbedtime.Researchshows thatregularbedtimeroutineshelpbabiesandchildren tofallasleepmorequicklyandeasily,resultinginless nightwakingandmakingforhappier,calmerand healthierparents.

Acalmingbedtimeroutineshouldideallystart30minutes beforeyourbabyorchildnormallyfallsasleep. Thelastpartofthebedtimeroutineshouldtakeplacein

yourchild’scotorbed.Thisisimportantasyourlittleone shouldassociategettingreadyforbedwithgoingtobed andfallingasleep.Stayfirmoverbedtimesanddon’t extendtheroutineorgiveintopleading(e.g.:“Just5 moreminutes!”).

Regular predictable bedtime routines help babies and young children to settle happily to sleep. These bedtime routines are especially important if your baby or child is a late settler or resists going to bed. Bedtimeroutinesprovidecomfort,securityandcontinuity,helpingbabiesandchildrentofeelsafeandcontained.

For additional fact sheets see www.ihv.org.ukThe information in this fact sheet was correct on 3.6.14. © Institute of Health Visiting 2014

Supported by NHS

The Start4Life Information Service for Parents provides free information and advice. Find out more at: bit.ly/1iC4rrO

Kissyourchildgoodnightandleavethemtogotosleep ontheirown.‘Self-settling’isanimportantskillyoucan helpyourchildlearnsotheydonotbecomedependent onyoubeingintheroomtogotosleep.

Avoidactivitiesorgamesthatmakeyourbabyorchild excitedbeforebed.Bedtimesshouldbecalming, relaxingandenjoyableforyouboth.Bedtimeisa wonderfulopportunitytospendsomequalityone-to -onetimetogether.

Thebathroommakesagoodtransitionzoneforpreparing yourchildforbed.It’smucheasiertoencourageyour childtogotobedfromthebathroomasthisroomisless stimulatingandexcitingthanthemainlivingroom,for example,wheretheTVmightbeonoryourpartneror asiblingmightbearound.

Ensureyoufollowthesameroutine-inthesameorder -eachnight.Thismightincludehavingabath,followed byteethbrushing.Oncetheirteethhavebeenbrushed onlyallowyourchildtohaveaglassofwatertodrink. Thenputnightclothesonandjumpintobedforastory, acuddleandakiss,beforeleavingyourchildtosettle themselvestosleep.

‘Whitenoise’hasbeenproventoaidsleep.Whitenoise isacombinationofallofthedifferentfrequenciesof soundanditcanbeusedtoblockoutothernoisesthat maydisturbsleep.Softsoundslikeoceanwavesbreaking onabeach,anadult’sheartbeat,awaterfall,astreamor thesoundofrainworkwell.

Latenightsandirregularbedtimeroutinesaffectyour child’sabilitytolearn.Sufficientsleepisimportantfor developmentandlackofsleepaffectsyourchild’s concentration,verbalcreativity,abstractthinkingand abilitytolearn.In2013amajorUKstudyofover11,000 childrenwithirregularbedtimesshowedtheyperformed lesswellthantheirclassmatesintermsoftestscores forreading,mathsandspatialawareness.

Ifyoucanremaincalmandrelaxedatbedtimethiswill helpyourchildtosettlemoreeasily.Babiesandchildren arequicktopickuphowwefeel;theyarelikesponges

Promoting a Healthy Sleep Routine

iHV Parent Tips

absorbingwhatisgoingonaroundthem.Ifthereisa lotoftensionorupsetathomethiscanaffecttheirability tosleep.Takedeepbreathsandensureyouyourselfget enoughsleep.Ifyouarefeelingstressedorupsetensure yougethelpwiththis.YoucancontactyourHealthVisitor forsupportifanxietyisgettingyoudownandhavingan effectonyourchild’ssleeproutine.

Dobearinmindthatnotallbabiessleepthroughat6 monthsandifyourbabyhasn’tgotintoaroutinebythis timeit’snotbecauseyou’vedonesomethingwrong.If you’rereallystrugglingwithbrokennightsdon’tsuffer alone–yourHealthVisitorcansuggeststrategiesyoucan trytohelpyourbabysleepbetteratnight.

More information:Visit the NHS Choices website for useful advice on getting your baby to sleep:

bit.ly/URCbwi

The website also has helpful information on common sleep problems in young children:

bit.ly/1srzCQc