The New Baby and Toddler Sleep Programme

1. Establish a Consistent Bedtime Routine

"Picture it in big letters over the bedroom door. And believe in it. Over the past few years, routine has become an old-fashioned and sometimes maligned term. But if you can get your children into a good bedtime routine, you'll be surprised at the difference it makes."

Consistency is key. A bedtime routine helps signal to your child that it's time to wind down and prepare for sleep. This routine should include calming activities such as a warm bath, storytelling, or gentle music. The sequence of events should be the same each night, creating a predictable pattern that your child can rely on.

Timing matters. Start the routine at least 30 minutes before the desired bedtime, allowing enough time for each step without feeling rushed. Gradually dim the lights and reduce stimulating activities as you progress through the routine. This helps trigger the body's natural sleep hormones.

Involve your child. Let older children participate in creating the routine, giving them a sense of control and ownership. This can include choosing which pajamas to wear or selecting a bedtime story. The more invested your child feels in the process, the more likely they are to cooperate.

2. Create a Safe and Comfortable Sleep Environment

"Before putting your child to bed, you need to make sure he is safe: In the cot, In the bed, In the bedroom, On the landing, down the stairs or anywhere else in the house where he is likely to wander during the night."

Safety first. Ensure that your child's sleeping area is free from potential hazards. This includes:

• Securing furniture to prevent tipping
• Covering electrical outlets
• Removing choking hazards
• Installing window guards

Comfort is crucial. Create an environment conducive to sleep by:

• Maintaining a cool room temperature (around 18-22°C or 65-72°F)
• Using blackout curtains to block out light
• Providing a comfortable mattress and bedding
• Considering white noise or soft background sounds to mask disruptive noises

Familiarity breeds contentment. Include familiar objects like a favorite stuffed animal or blanket to provide comfort and security. These "transitional objects" can help your child feel safe and relaxed in their sleep space.

3. Understand Sleep Cycles and Patterns

"The amount of time in each cycle depends on our age. Pre-school children usually go from shallow to deep and then to shallow within an hour. School-age children will take about one and a half hours. Adults usually sleep in two- to three- hour cycles."

Sleep cycles vary by age. Understanding your child's sleep patterns helps you set realistic expectations and respond appropriately to night wakings. Babies and young children have shorter sleep cycles than adults, which explains why they may wake more frequently during the night.

REM sleep is crucial. Rapid Eye Movement (REM) sleep plays a vital role in a child's development, helping to process and store information from daytime experiences. During REM sleep, children may twitch, smile, or make sucking movements – these are normal and shouldn't be interpreted as signs of wakefulness.

Respect natural rhythms. Work with your child's natural sleep-wake cycle rather than against it. Pay attention to signs of tiredness and try to time bedtime routines accordingly. This can help prevent overtiredness, which often leads to difficulty falling asleep and staying asleep.

4. Address Night Waking and Crying

"Leaving your child to cry as part of The New Baby and Toddler Sleep Programme is a way of showing your love and care for your child. It will help him to learn to manage his emotions and know that he is safe and secure in your care even if every demand for attention is not met."

Controlled crying can be effective. The "cry it out" method, when implemented correctly, can help children learn to self-soothe and fall back asleep independently. This approach involves allowing your child to cry for progressively longer periods before checking on them.

Safety and well-being come first. Before implementing any sleep training method:

• Ensure your child is well-fed, comfortable, and not ill
• Check that the room is safe and at an appropriate temperature
• Use a baby monitor to keep an ear out for unusual sounds

Consistency is crucial. Once you decide on an approach, stick with it for at least a week before evaluating its effectiveness. Inconsistency can confuse your child and prolong the process. Remember, improvement often happens gradually, so be patient and persistent.

5. Manage Daytime Naps Effectively

"Between the ages of two and three, your toddler reaches a tricky stage. He might get crotchety and over-tired if he doesn't have a nap. But if he does have one – even a short one – he then won't feel like going to bed until much later in the evening."

Balance is essential. While naps are crucial for young children's development and mood regulation, they can interfere with nighttime sleep if not managed properly. As children grow, their nap needs change:

• Newborns to 6 months: Multiple naps throughout the day
• 6-12 months: 2-3 naps per day
• 1-3 years: 1-2 naps per day
• 3-5 years: May still benefit from one short nap

Timing matters. Schedule naps earlier in the day to avoid interfering with bedtime. For toddlers, try to end naps by mid-afternoon to ensure they're tired enough for their regular bedtime.

Watch for signs of readiness. As children grow, they may naturally drop naps. Look for signs that your child is ready to reduce or eliminate naps, such as:

• Difficulty falling asleep at naptime
• Shortened nap duration
• Increased difficulty falling asleep at bedtime
• Waking earlier in the morning

6. Handle Common Sleep Issues and Concerns

"Night terrors are different from nightmares. For a start, they occur in the deepest part of the sleep: in other words, during the first third of the night. Your child will be very agitated and probably move around the cot or bed. He'll appear to be awake but won't be."

Recognize common sleep disturbances. Various sleep issues can affect children, including:

• Nightmares
• Night terrors
• Sleepwalking
• Bedwetting
• Sleep talking

Respond appropriately. Each sleep issue requires a different approach:

• Nightmares: Comfort your child and reassure them it was just a dream
• Night terrors: Don't try to wake the child; ensure their safety and wait it out
• Sleepwalking: Gently guide the child back to bed without fully waking them
• Bedwetting: Use protective bedding and consider a bedwetting alarm for older children
• Sleep talking: Generally harmless and doesn't require intervention

Seek professional help when needed. If sleep issues persist or significantly impact your child's daytime functioning, consult a pediatrician or sleep specialist for personalized advice and treatment options.

7. Adapt Sleep Strategies for Different Ages

"The time to start working on crying during the night is when the child is between six months and one year. After the age of two or three, a good sleeping habit is more difficult for a child to achieve. But it's still possible."

Newborns (0-3 months): Focus on establishing day-night rhythms and meeting frequent feeding needs. Expect irregular sleep patterns and frequent wakings.

Infants (4-11 months): Begin implementing a consistent bedtime routine and consider sleep training methods if necessary. Many babies can learn to sleep through the night at this stage.

Toddlers (1-3 years): Address common sleep resistance issues like bedtime stalling and nighttime wandering. Maintain firm boundaries while offering comfort and reassurance.

Preschoolers (3-5 years): Handle fears and nighttime anxieties with patience and understanding. Encourage independence in the bedtime routine while still providing structure and support.

School-age children (6-12 years): Address factors that may interfere with sleep, such as screen time, homework, and extracurricular activities. Maintain consistent sleep schedules, even on weekends.

8. Maintain Consistency While Allowing Flexibility

"Obviously, it's difficult to keep exactly the same routine on holiday. But you can retain certain key items like the goodnight phrase and the general bathtime run-down."

Stick to core elements. When faced with disruptions like travel, illness, or changes in schedule, try to maintain the most important aspects of your child's sleep routine. This might include:

• The order of pre-bed activities
• A special goodnight phrase or song
• A favorite comfort object

Plan for transitions. When you know changes are coming, prepare your child in advance. Discuss upcoming events that might affect sleep routines and involve your child in planning how to adapt.

Return to normal quickly. After a period of disruption, re-establish your regular sleep routine as soon as possible. Children thrive on consistency, and a return to familiar patterns can help them feel secure and settled.

9. Use Positive Reinforcement and Rewards

"When your child has done what you've asked, you can reward him for being good. It's an incentive for doing it again."

Praise good behavior. Acknowledge and celebrate your child's efforts to follow the sleep routine and stay in bed. Be specific in your praise, such as "I'm proud of you for staying in your bed all night."

Implement reward systems. Consider using:

• Sticker charts for younger children
• Point systems for older kids
• Special privileges or activities for consistent good sleep habits

Balance rewards with intrinsic motivation. While external rewards can be effective, also help your child understand the benefits of good sleep, such as feeling energized and happy during the day.

Remember to adjust your approach as your child grows and their sleep needs change. Consistently applying these strategies with patience and understanding can lead to better sleep for both children and parents.

Last updated: August 8, 2024