5 ways to establish healthy sleep routines with your child
If you’re a sleep-deprived mum, you’re not alone. Many parents struggle with getting their little ones to sleep through the night or follow a consistent nap schedule. Establishing a healthy sleep routine can make a world of difference, not only for your child’s development but also for your own well-being. As a baby and child sleep consultant, I’ve helped countless families create effective sleep routines that transform bedtime battles into peaceful nights. Here are some proven strategies to help you establish a solid sleep routine for your child—and a few quick wins along the way.
1. Create a consistent bedtime routine
A consistent bedtime routine is a powerful tool for establishing healthy sleep habits. The key is to repeat the same calming activities each night before bed, so your child knows what to expect. This might include a warm bath, putting on pyjamas, reading a story, and then dimming the lights for a lullaby. These steps signal to your child that it’s time to wind down and get ready for sleep.
Quick Win: Start your bedtime routine at the same time each night, even on weekends. Consistency helps reinforce your child’s internal clock, making it easier for them to fall asleep and wake up at regular times.
2. Focus on a relaxing sleep environment
A soothing sleep environment can make a big difference in helping your child settle down at night. Keep the room cool, dark, and quiet. This creates a calm and peaceful space that encourages better sleep.
Quick Win: Use blackout curtains to eliminate outside light, especially during naps. This helps signal to your child’s body that it’s time to rest.
3. Recognise sleep cues
It’s important to watch for signs that your child is ready for sleep, such as rubbing their eyes, yawning, or becoming quieter. Putting them to bed when you see these cues can prevent overtiredness, making it easier for them to fall asleep.
Quick Win: Keep a sleep diary for a week to track when your child starts showing sleep cues. This will help you pinpoint their natural sleep windows, making it easier to establish a predictable sleep schedule.
4. Avoid overtiredness
It’s a common misconception that keeping your child awake longer will help them sleep better at night. An overtired child often has more trouble falling asleep and may wake up more frequently during the night. The best approach is to ensure your child is getting enough sleep during the day, so they’re not overtired by bedtime.
Quick Win: Stick to age-appropriate wake windows between naps to prevent overtiredness. For example, a newborn typically needs a nap every 60-90 minutes, while an older baby might manage 2-3 hours of awake time before needing rest.
5. Be patient and consistent
Changing sleep habits takes time, and it’s normal to experience setbacks. The key is to be consistent with your approach and give your child time to adjust. If a particular strategy doesn’t seem to work right away, don’t lose heart—keep at it, and results will come.
Quick Win: Focus on making one small change at a time. Whether it’s adjusting the bedtime routine or setting a new nap schedule, small adjustments are easier for both you and your child to adapt to.
Ready for better sleep?
Establishing a healthy sleep routine doesn’t just benefit your child—it creates a more peaceful, rested household for everyone. By following these strategies, you can build a sleep routine that supports your child’s development and helps you reclaim your evenings.
If you’re feeling overwhelmed or need personalised guidance, I’m here to help. My sleep packages are designed to provide tailored support, whether you’re struggling with infant sleep or transitioning a toddler to their own bed. Let’s work together to create a sleep routine that works for your family, so you can enjoy the rest you deserve.