Regina is the founder of ‘Little Apples’ Sleep Coaching. Her goal is to improve the lives of new parents who are experiencing sleep challenge's and to be a part of the transformation that takes them from sleep deprivation to feeling like themselves again.
The Sleep Environment: A guide for new parents.
Sleep is crucial for our survival, much like food, water, and oxygen. The goal for many new parents, and the question on theirminds, is: How can I get my baby to have good quality sleep and sleep through the night?
We need to understand that newborn babies often wake multiple times at night for feeding. However, babies around six months and older are capable of sleeping for longer periods, with many sleeping for 10-12 hours straight by this age.
There are many factors that influence how well a little one sleeps and there are also many approaches to help improve your little one’s sleep. Having a clear understanding of your little one’s sleep needs, and establishing a suitable sleep environment, is key to fostering better sleep habits.
As little one’s are getting older, they may become more sensitive to brighter rooms for naps and find it harder to go off to sleep or to stay asleep if the room is bright in any way. If you struggle with short naps, one of the most important things to try is a black out blind. Creating a dark environment will signal to your little one that it is time for sleep and will also support the production of the hormone melatonin which we need for sleep. Melatonin is at its highest after dusk which helps little ones to fall asleep easier, and is at its lowestin the day time which can be a contributing factorfor little ones napping for short periods of time.
Darkness is essential for day and nighttime sleep and will help little ones to get the consolidated sleep they need. Their room should be cool, quiet, and dark. Blackout blinds can effectively block out light and reduce the risk of your little one waking earlier from naps in the daytime or waking in the early hours of the morning.
White Noise
Babies are used to hearing the whooshing sound of the blood flow through the placenta whilst in the womb, therefore they are used to noise! A white noise machine can help mask any household sounds, the postman knocking on the door, a toddler screaming or a dog barking, all of which can startle or wake your little one from their sleep. Ensure the white noise machine is no louder than the sound of a shower running and, never placed beside your little one's ears.
Swaddling and Room Temperature
Ensure to dress your little one in comfortable sleepwear that matches the room’s temperature (16-20 degrees). Additionally, using a firm mattress in a crib without toys, blankets, or pillows will promote safer sleep. Always follow ‘The Lullaby Trusts’ advice on safe sleep.
Swaddling is a traditional practice used all around the world that offers numerous benefits for newborns, especially during the 4th trimester. By mimicking the snug environment of the womb, swaddling helps babies feel secure and can reduce startle reflexes, which might otherwise disrupt their sleep. It can also provide comfort and support as they adjust to life outside the womb, aiding in their emotional and physical development. When done correctly, swaddling can promote longer sleep periods, allowing both baby and parents to get more rest. It's essential, however, to ensure that the swaddle is not too tight around the hips and to transition away from swaddling as your little one grows and begins to roll over, usually around 3- 4 months. This way, you can continue to support their development while keeping them safe.
To conclude, establishing an ideal sleep environment lays the groundwork for healthy sleep habits as your little one grows. The journey to better sleep can be challenging and may require some trial and error, but the end result is absolutely worth it. Keep in mind that this phase won’t last forever and soon enough, you’ll be back to enjoying uninterrupted nights of sleep. Until then, stay strong—you’re doing wonderfully! And remember, if you need support, don’t hesitate to reach out.
I have personally used Custom Black Out Blinds since 2020 for my own children and find them brilliant! I always recommend them to family, friends, and sleep clients. They are made to such an excellent quality that no light creeps in and I really believe they are one of the reasons why my children sleep well.
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