The Essential Sleep Tips for Every Age: A Guide from Lucy Shrimpton, The Sleep Nanny

3 Months: Establishing a Routine

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At three months old, your baby is beginning to adapt to the world outside the womb. This is the perfect time to start establishing a consistent bedtime routine. Consistency is key at this stage. Try to create a calm and soothing environment leading up to bedtime. A warm bath, gentle massage, and a quiet lullaby can signal to your baby that it’s time to wind down. Remember, your baby is still very young, so don’t stress over rigid schedules. The aim is to create a pattern that your baby will start to recognise and feel comfortable with.

Consistency in the timing of the bedtime routine helps establish your baby’s internal clock, making it easier for them to understand when it’s time to sleep. Additionally, dimming the lights and reducing noise levels can create a more serene environment conducive to sleep.

6 Months: Introducing Sleep Associations

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By six months, your baby is more aware of their surroundings and might start to develop sleep associations. Good sleep associations, such as a favourite blanket, a special toy, or a specific song, can be incredibly helpful in signalling to your baby that it’s time to sleep. These positive associations cue your baby for sleep time and help them relax.

However, be mindful to avoid sleep onset associations that completely do the settling for your baby, like rocking them all the way to sleep or letting them feed all the way to sleep. Use these for comfort and to signal sleep time, but gradually reduce them and allow your baby to feel the sensation of nodding off on their own. This balance will help them develop familiarity with settling to sleep.

Encourage your baby to self-settle by placing them in their crib while they are drowsy but still awake. This teaches them to fall asleep independently, a crucial skill for their sleep development.

9 Months: Dealing with Separation Anxiety

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At nine months, many babies begin to experience separation anxiety, which can disrupt sleep. It’s a natural part of development, but it can be challenging. To help your baby, ensure you have a consistent bedtime routine that includes some bonding time. Reading a story or singing a lullaby can provide comfort.

If your baby wakes up and cries out for you, try to soothe them without picking them up immediately. Gentle reassurance from your presence can help them feel secure and learn to self-settle. Patting their back, shushing softly, or offering a comforting phrase can be enough to reassure them that you are nearby.

During this period, maintaining a predictable daytime routine can also help reduce separation anxiety at night.Consistency in daily activities builds a sense of security and predictability for your baby.

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12 Months: Promoting Independence

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By the time your child is one year old, they are developing more independence and physical abilities. Encourage this independence by allowing them to self-settle as much as possible. Place them in their crib while they are drowsy but still awake. This helps them learn to fall asleep on their own, which is crucial for healthy sleep habits.

Additionally, ensure that their sleep environment is safe and conducive to sleep—dark, quiet, and cool. Using blackout curtains and a white noise machine can create an ideal sleep setting.

As your child becomes more mobile, ensure their crib is safe and free of any hazards. Keeping the sleep environment simple and uncluttered promotes better sleep.‍

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Aged 2: Managing Transitions

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At two years old, toddlers often test boundaries and explore their newfound independence, which can impact sleep. At this stage, it's common for parents to consider transitioning from a crib to a toddler bed, but it's often best to keep your child in a cot until as close to age three as possible. Moving to a bed too soon can lead to newfound freedom and a host of challenges. There are many ways to prevent cot climbing and keep them safe in their secure surroundings as long as possible.

Toddlers may start to climb out of their cots, and this can be managed by using sleep sacks to limit mobility or adjusting the crib mattress to the lowest setting. Providing a safe and secure sleep environment helps prevent accidents and ensures your child stays in their crib longer.

Maintain a consistent bedtime routine to provide a sense of security and be clear about bedtime rules. Consistency in expectations will help your toddler feel secure and understand what is expected at bedtime. Reinforcing positive sleep habits and boundaries will support their sleep health.

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General Tips for All Ages

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Regardless of age, there are some universal tips that can help ensure better sleep for your child.

1. Consistency: Establish and maintain a consistent bedtime routine and schedule. Children thrive on routine, and knowing what to expect helps them feel secure. Regular sleep and wake times regulate their internal clock and improve sleep quality.
2. Environment: Create a sleep-conducive environment that is dark, cool, and quiet. White noise machines can be helpful if there are background noises. A calm and soothing environment signals to your child that it’s time to sleep.
3. Nutrition: Ensure your child is not hungry or overly full at bedtime. A light snack before bed can help, but avoid sugary foods and drinks. Balanced nutrition throughout the day supports better sleep.
4. Activity Levels: Ensure your child gets plenty of physical activity during the day. Active play helps tire them out and promotes better sleep. Outdoor play and exposure to natural light also regulate their sleep-wake cycle.
5. Emotional Support: Provide plenty of love and reassurance throughout the day. A secure and happy child is more likely to sleep well at night. Responding to their emotional needs during the day fosters a sense of safety and trust.

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By understanding the unique sleep needs at each stage of your child’s early development, you can help them establish healthy sleep habits that will benefit them for a lifetime. Remember, patience and consistency are your best allies in this journey. Sweet dreams to you and your little ones!

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