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20 Sleep Hacks

May 22, 2023

Sometimes all it takes are some small changes and you might find that your child's sleep improves dramatically.

Or at least becomes much more manageable.

Here's a collection of tips to try with your little one:

1. Exposing them to as much broad spectrum daylight as possible.

2. Ensuring they're not exposed to blue light from screens or bright bulbs at least 2hrs before bed.

3. Using bedtime as a time to reconnect.

4. Ensuring they get plenty of exercise each day (for really little ones this might be tummy time or time cruising furniture!)

5. Checking they're not being woken by a *really* wet nappy. If so, a stealth change in the night is a good idea.

6. Ask for support! Meal trains, someone to hold baby so you can shower etc.

7. Knowing what is biologically normal for your child's age and developmental stage.

8. Optimising their diet - no sugar in the evening.

9. Creating a consistent, calming bedtime routine that's neither too long nor too short.

10. Checking they're not waking due to being too hot or getting cold in the early hours.

11. Ensuring they have the right bed time for them - this will depend on your family circumstances, culture, where you live and what time your child gets up.

12. Keeping their love tank filled up. Connection at bedtime is good for this if you've been apart during the day.

13. Chatting to like-minded parents.

14. Checking for snoring/mouth breathing (not connected to a cold) - in which case seek medical advice.

15. Resting when you can and looking after yourself physically & mentally.

16. Checking your child's bedroom for shadows/strange noises that may be frightening them.

17. Helping to relieve blocked noses - nasal saline and humidifiers can help.

18. Checking for evidence of allergies that may be affecting their sleep (eczema, environmental etc).

19. Easing separation anxiety - there are some really lovely children's books such as The Invisible String that can help. Also having photos of family members near beds, (red) nightlights, comfort objects etc.

20. Listening to your gut instinct.


As always, you've got this mama, and I've got you.

Mel x

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