When and how can I start shaping my baby’s sleep?

One of our lovely members Francesca Buchanan runs a wonderful sleep coaching business called To the Moon and Stars Sleep Coaching. Here she shares her tips on when and how you can start to shape your baby’s sleep:

The idea of a routine can fill some parents with absolute dread, whilst for others, it is comforting and they are desperate to get settled. Personally, I am a big fan of a routine and it has helped me along my journey with my son, but I am also an advocate for the fact a routine can look very different for each family and it is possible for a routine to be fully responsive.

The idea of a responsive routine is perfect for the early months because it simply means putting certain aspects in place that can be replicated each day. It can be fully responsive and relies mostly on age appropriate awake windows.

The first 6 weeks with your newborn tends to whizz past in a blur of feeding, changing nappies, washing, repeat...You might even get a shower yourself! However, by around 6 weeks you should find that feeding has become more established (if it hasn’t, please, please seek some advice and support), baby is likely to start stretching the time between feeds and you may even have the motivation to leave the house! In my experience, the best time to introduce a routine is from 6 weeks onwards.

Basic tips to put into place to support better sleep from 6 weeks:

TIP 1: Start your baby’s day at the same time every day

By having a consistent wake time, you will be helping your baby as they move towards developing their circadian rhythm and distinguishing between night and day. Remember, in the early days, no day is ever the same and it is OK not to hit the ‘exact’ timings every day. Trust the process! I know it is really tough to wake them if you have had a broken night, but I I promise it pays off!

TIP 2: Aim for consistent bedtimes, roughly 12 hours from starting their day.

This helps in beginning to establish a more consistent routine based around age appropriate and equal awake windows.

TIP 3: Differentiate day and night

Day time = FUN and BRIGHT
Night time = CALM and DARK
How: During the night feeds, try to keep light to a minimum (an orange nightlight works wonders). Evening feeds could be done in a quieter, darker room with white noise or calming music to help calm baby and increase their melatonin levels.

TIP 4: Sleep environment

If baby is napping really well, then there is absolutely no reason to change anything. However, if you are finding they are disturbed easily, you might find they nap better in a darker environment and I highly recommend consistent white noise playing to drown out any background noises.

TIP 5: A mini bedtime routine

This helps to signal to baby that it is time to go to sleep. It can be used by whoever is putting baby down for naps or bedtime and allows for consistency.

Things you could include in your bedtime routine:

• doing a nappy change (in their bedroom, even if they sleep in yours- this helps them become familiar with their own room in preparation for when you move them there eventually)

• reading a short book

• singing baby a song

• swaddling baby, or putting them in sleeping bag

• making shhing sounds before putting them down

About To the Moon and Stars Sleep Coaching

To the Moon and Stars Sleep Coaching is built on the belief that sleep is monumental in the successful development of your baby, right through to adulthood. So much of solving sleep issues is about understanding why they are there in the first place. Through in-depth conversations with you, Francesca investigates routine, temperament, environment, and any other underlying issues that may be preventing your little one from being a happy little sleeper.

Francesca’s consultations and methods aim to create maximum impact with minimum stress and will always consider you and your family's needs and values. Her expertise is working with newborns through to 4-year-olds. She provides guidance on many sleep challenges including, reflux and dietary issues (her specialism), short naps, night wakes, early wakes, routines, dropping naps and self-settling.

For more sleep and parenting tips for Antenatal-4 year olds, check Francesca’s instagram @tothemoonandstars_sleepcoach Or book a Free Discovery Call with me on www.tothemoonandstars.co.uk.