Let’s Simplify Your Child’s Sleep| Whole Health Baby
5 tips to improve your baby’s sleep without sleep training!
We have overcomplicated baby and toddler sleep. There is a constant discussion of wake windows, schedules, “regressions”, and the arbitrary rules that we place on when, where, and how babies and young children should sleep. It is no wonder that moms are anxious and stressed about their baby’s sleep. Read on for 5 simple tips to improve your baby’s sleep without sleep training.
Exposure to morning sunlight
Does your baby have their days and nights flipped? This is so common in young babies. Babies are born without their own melatonin production, and they don’t really have a circadian rhythm. Exposure to morning sunlight helps with the development of their melatonin production as well as their circadian rhythm. Babies who are exposed to morning sunlight start melatonin production earlier and produce more melatonin than those who aren’t. Older babies can also benefit from exposure to morning sunlight. Getting sun exposure within 30-60 minutes of waking helps with nighttime melatonin production and can lead to deeper sleep. It can also help with the quality of your sleep!
Increase physical activity
Just like adults, babies need age-appropriate physical activity to help them sleep. Research has found that babies who get more sleep at night are more active during the day than babies who sleep less. Not only does exercise and physical activity provide needed sensory stimulation, but it can tire baby out. One of the best way to increase physical activity in young infants is tummy time! Very young infants can even do tummy time on your chest and being in a baby carrier counts! Start with a few minutes at a time and work your way up to give baby enough physical activity. Older babies should be given a lot of floor time to explore and get exercise.
Focus on quality time
It is important to remember that sleep is a time of separation for baby and that can be concerning and scary! Having quality time with their caregiver can help with that separation. This is especially helpful if done directly before bed. Activities like snuggling, singing songs, one-to-one playtime, reading stories, skin-to-skin, co-bathing can all help baby regulate their nervous system (something they are not capable of doing alone) and prepare for sleep. Fill their cup before bed!
Get outside
Babies who spend more time outside, sleep better at night. Broad spectrum daylight provides day cues and helps regulate the circadian rhythm. It is never too early to start exposure to morning and daytime broad spectrum daylight. Several studies have found that babies who sleep well at night are exposed to significantly more afternoon sunlight. Getting outside has other benefits for your baby as well including cognitive and immune system development.
Take time to calm yourself before starting bedtime
Finally, my favorite simple strategy is taking a few minutes to calm yourself before bed. Babies need to be in a parasympathetic state to fall asleep. They use you to co-regulate and get into that parasympathetic state. If your baby is not sleeping well, bedtimes can be very stressful and anxiety producing (I’ve been there). If you are in an anxious state, your baby will have a hard time getting into the calm state required for sleep. If you can, take 5-10 minutes for yourself for some deep breaths and meditation to ready yourself to stay calm during bedtime.
Are you struggling with your child’s sleep? Do you want more sleep, but you don’t want to use sleep training? Confused about where to find correct information? Join me for 30 Days to More Sleep (without sleep training). Each day, receive tips, education, and strategies for both you and your baby. Because I understand how busy you are as a mom, the audio will also be available as a private podcast. Start the program any time (after April 15th!) As a mom of 2 young children who struggled with sleep, I understand what you’re going through. As a Naturopathic Doctor and Holistic Sleep Coach, I can help.