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For addional fact sheets see www.ihv.org.uk The informaon in this fact sheet was correct on 3.6.14. © Instute of Health Vising 2014 Supported by NHS The Start4Life Informaon Service for Parents provides free informaon and advice. Find out more at: bit.ly/1iC4rrO Promong a Healthy Sleep Roune More informaon on Page 2 iHV Parent Tips Familiar bedme rounes help to regulate your baby’s body clock, which controls ‘circadian rhythms’. These rhythms determine our sleep paerns and respond to light and darkness in the environment, which is why it’s important to keep lights low at bedme. Research shows that regular bedme rounes help babies and children to fall asleep more quickly and easily, resulng in less night waking and making for happier, calmer and healthier parents. A calming bedme roune should ideally start 30 minutes before your baby or child normally falls asleep. The last part of the bedme roune should take place in your child’s cot or bed. This is important as your lile one should associate geng ready for bed with going to bed and falling asleep. Stay firm over bedmes and don’t extend the roune or give in to pleading (e.g.: “Just 5 more minutes!”). Regular predictable bedme rounes help babies and young children to sele happily to sleep. These bedme rounes are especially important if your baby or child is a late seler or resists going to bed. Bedme rounes provide comfort, security and connuity, helping babies and children to feel safe and contained.

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Page 1: Promoting a Healthy Sleep Routine · should associate getting ready for bed with going to bed and falling asleep. Stay firm over bedtimes and don’t extend the routine or give in

For additional fact sheets see www.ihv.org.ukThe information in this fact sheet was correct on 3.6.14. © Institute of Health Visiting 2014

Supported by NHS

The Start4Life Information Service for Parents provides free information and advice. Find out more at: bit.ly/1iC4rrO

Promoting a Healthy Sleep Routine

More information on Page 2

iHV Parent Tips

Familiarbedtimeroutineshelptoregulateyourbaby’s bodyclock,whichcontrols‘circadianrhythms’.These rhythmsdetermineoursleeppatternsandrespondto lightanddarknessintheenvironment,whichiswhyit’s importanttokeeplightslowatbedtime.Researchshows thatregularbedtimeroutineshelpbabiesandchildren tofallasleepmorequicklyandeasily,resultinginless nightwakingandmakingforhappier,calmerand healthierparents.

Acalmingbedtimeroutineshouldideallystart30minutes beforeyourbabyorchildnormallyfallsasleep. Thelastpartofthebedtimeroutineshouldtakeplacein

yourchild’scotorbed.Thisisimportantasyourlittleone shouldassociategettingreadyforbedwithgoingtobed andfallingasleep.Stayfirmoverbedtimesanddon’t extendtheroutineorgiveintopleading(e.g.:“Just5 moreminutes!”).

Regular predictable bedtime routines help babies and young children to settle happily to sleep. These bedtime routines are especially important if your baby or child is a late settler or resists going to bed. Bedtimeroutinesprovidecomfort,securityandcontinuity,helpingbabiesandchildrentofeelsafeandcontained.

www.ihv.org.uk
https://www.nhs.uk/informationserviceforparents/pages/signup.aspx
Page 2: Promoting a Healthy Sleep Routine · should associate getting ready for bed with going to bed and falling asleep. Stay firm over bedtimes and don’t extend the routine or give in

For additional fact sheets see www.ihv.org.ukThe information in this fact sheet was correct on 3.6.14. © Institute of Health Visiting 2014

Supported by NHS

The Start4Life Information Service for Parents provides free information and advice. Find out more at: bit.ly/1iC4rrO

Kissyourchildgoodnightandleavethemtogotosleep ontheirown.‘Self-settling’isanimportantskillyoucan helpyourchildlearnsotheydonotbecomedependent onyoubeingintheroomtogotosleep.

Avoidactivitiesorgamesthatmakeyourbabyorchild excitedbeforebed.Bedtimesshouldbecalming, relaxingandenjoyableforyouboth.Bedtimeisa wonderfulopportunitytospendsomequalityone-to -onetimetogether.

Thebathroommakesagoodtransitionzoneforpreparing yourchildforbed.It’smucheasiertoencourageyour childtogotobedfromthebathroomasthisroomisless stimulatingandexcitingthanthemainlivingroom,for example,wheretheTVmightbeonoryourpartneror asiblingmightbearound.

Ensureyoufollowthesameroutine-inthesameorder -eachnight.Thismightincludehavingabath,followed byteethbrushing.Oncetheirteethhavebeenbrushed onlyallowyourchildtohaveaglassofwatertodrink. Thenputnightclothesonandjumpintobedforastory, acuddleandakiss,beforeleavingyourchildtosettle themselvestosleep.

‘Whitenoise’hasbeenproventoaidsleep.Whitenoise isacombinationofallofthedifferentfrequenciesof soundanditcanbeusedtoblockoutothernoisesthat maydisturbsleep.Softsoundslikeoceanwavesbreaking onabeach,anadult’sheartbeat,awaterfall,astreamor thesoundofrainworkwell.

Latenightsandirregularbedtimeroutinesaffectyour child’sabilitytolearn.Sufficientsleepisimportantfor developmentandlackofsleepaffectsyourchild’s concentration,verbalcreativity,abstractthinkingand abilitytolearn.In2013amajorUKstudyofover11,000 childrenwithirregularbedtimesshowedtheyperformed lesswellthantheirclassmatesintermsoftestscores forreading,mathsandspatialawareness.

Ifyoucanremaincalmandrelaxedatbedtimethiswill helpyourchildtosettlemoreeasily.Babiesandchildren arequicktopickuphowwefeel;theyarelikesponges

Promoting a Healthy Sleep Routine

iHV Parent Tips

absorbingwhatisgoingonaroundthem.Ifthereisa lotoftensionorupsetathomethiscanaffecttheirability tosleep.Takedeepbreathsandensureyouyourselfget enoughsleep.Ifyouarefeelingstressedorupsetensure yougethelpwiththis.YoucancontactyourHealthVisitor forsupportifanxietyisgettingyoudownandhavingan effectonyourchild’ssleeproutine.

Dobearinmindthatnotallbabiessleepthroughat6 monthsandifyourbabyhasn’tgotintoaroutinebythis timeit’snotbecauseyou’vedonesomethingwrong.If you’rereallystrugglingwithbrokennightsdon’tsuffer alone–yourHealthVisitorcansuggeststrategiesyoucan trytohelpyourbabysleepbetteratnight.

More information:Visit the NHS Choices website for useful advice on getting your baby to sleep:

bit.ly/URCbwi

The website also has helpful information on common sleep problems in young children:

bit.ly/1srzCQc

http://www.nhs.uk/Conditions/pregnancy-and-baby/pages/getting-baby-to-sleep.aspx
http://www.nhs.uk/Conditions/pregnancy-and-baby/pages/sleep-problems-in-children.aspx
www.ihv.org.uk
https://www.nhs.uk/informationserviceforparents/pages/signup.aspx

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