Tag Archives: room temperature

Baby Sleep, Child Sleep, Toddler Sleep

How to Avoid Summer Sleep Trouble

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Summer used to be my favourite time of year. Late nights, barbecues with friends, lazy mornings. Since becoming a mother, my ideal summer has changed somewhat. Now I have the challenge of a child struggling with sleep. Here are my best 3 tips to help you survive the summer months and promote the best opportunity for sleep for your entire family.

Sleeping in the summer months can be tricky for everyone.

1. Darkness

Our bodies need darkness to produce melatonin. Melatonin is what makes us sleepy. During the summer months, it can still be light outside making it more difficult for your child to fall asleep. Try your best to use thick, block-out or blackout curtains in your child’s bedroom. This is also really important in the morning when the level of melatonin in our bodies is at it’s lowest. The smallest amount of sunlight can wake your child ready to start the day!

2. Temperature

If our bodies are too hot, we find it difficult to sleep. If your child has been running around, offer a lukewarm bath or shower to help drop their body temperature a little. Provide quiet, calm activities before bed.

If you live in a hot house like me, dress your little one in very light layers when they first go to bed. Later in the evening, you may want to add another layer over the top, because as the temperature drops in the early hours, you do not want your child to wake feeling cold. It can be really tricky getting the right balance so sometimes it is a bit of trial and error. For safe wrapping, visit here.

3. Avoid Over-Scheduling

This is a busy time for many families. With so many social events filling up our diaries, it can be hard to say ‘no’. I say everything needs to be in balance. If your child has had a late night or a day of missed naps, then the next day, try to stay closer to home and offer the best opportunity to catch up on lost sleep.

Our children’s bodies do need a certain amount of sleep each day. If that is reduced, then they carry a “sleep debt”. If that sleep debt if not addressed quickly, it will impact on your child’s sleep permanently. A child not sleeping is one tired and cranky household!!

The overall message here is be consistent with bedtime as much as possible. If there has been any missed sleep, make sure your child has a chance to catch up. Make sure your child’s environment is perfect to promote the best quality sleep possible.

Book in a time to chat with me here.

 

Sleep well!

Janelle Jeffery Child Sleep Consultant for Sleepytime
Janelle Jeffery
Child Sleep Consultant for Sleepytime

 

Baby Sleep, Child Behaviour, Child Sleep, Sleep Products, Toddler Sleep

Why is my child suddenly waking at 2am?

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Sleep is a very complex issue. Just when you think you have this gig sorted, your child begins to wake up again. There can be many explanations for this but sometimes the simplest answer can solve the problem. Is your child getting cold?

With summer gone, autumn brings unpredictable weather. Some nights it’s hot and you’re sweating, other nights you contemplate getting the electric blanket out.

As adults, we can regulate our temperature pretty well. When falling asleep we may have the fan on, then somewhere during the night we turn it off and pull the blankets up. Our children cannot do this for themselves. Keeping a regulated room temperature throughout the entire night is difficult and usually impossible to achieve. Here are some tips to help with the change in weather to prevent those 2am wake ups.

1. Use a sleeping bag but now increase the tog (blanket weight). Most sleeping bag companies will give you a guide as to what sleeping bag to use for each bedroom temperature. Not all houses are the same so choose the right one for your environment.

2. Choose what you dress your child in for sleep carefully. Choosing the correct sleeping bag tog is important but so is what you clothe your child in. Though the aim is prevent your child from waking up from the cold, you also need to make sure you are not over heating them either. Layers and full-length pyjamas will be needed soon.

3. If it is hot when your child first goes to bed, put a fan on. When it is time for you to go to bed, turn the fan off. Leaving the fan or air conditioner running all night will wake your child because they will get a chill.

4. If it is going to be a cooler night, also consider safely tucking in a lightweight wrap/blanket over your child when it is time for you to go to bed. Only use cotton or muslin wraps that are breathable as many other wraps can cause over-heating. Babies control their temperature through the face so it is vital that you follow all the recommendations for safe sleeping here to prevent the increased risk of Sudden Infant Death Syndrome.

So preparing your entire family for the cooler weather can prevent very early morning wake ups. Sometimes though it is a bit of trial and error.

Sleep Well,

Janelle Jeffery

Child Sleep Consultant for Sleepytime
Child Sleep Consultant for Sleepytime

 

 

Baby Sleep, Child Sleep, Sleep Products, Toddler Sleep

5 Hot Tips to Summer Sleep Success

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Summer is fast approaching so before we know it we will have our aircons on full blast and sweat dripping down our faces, legs other??? Ewww. Summer also means a very full social calendar and longer days filled with endless daylight. Have you already noticed a change in your child’s sleep? I sure have!

So this got my brain ticking and my fingers typing. Here are my 5 hot tips for summer sleep success.

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#1 Consistent and Predictable Routines and Schedules

It is so important that you approach bedtime they same as you would any other time of year. If bedtime is 700pm, stick to that time. (Note – if you have daylight savings, then move to the new time as quickly as you can then stick with that schedule.) With social events filling the diary, it can be tempting to stretch out bedtime or forgo daytime naps. Once and a while this is okay, but the less sleep your child has, the more difficult sleep will become overtime.

 

#2 Dark, dark, dark

Whether you have daylight savings or not, at the end of the day we are all trying to get our children to sleep when there is daylight. Make sure your child’s room is super dark. Darkness helps to trigger the pineal gland to release melatonin into the body. Melatonin makes us sleepy. If you do not already have block-out curtains, purchase a blackout blind like the “Gro Anywhere Blind”. These are removable and can be taken with you wherever you go.

 

#3 Drink lots of water

When our bodies are dehydrated, it can interfere with sleep. If you are flying, drinking lots of water reduces the effects of jet-lag. Adults should reduce alcohol consumption and children should avoid sugary drinks.

 

#4 Keep an eye on the temperature

Before bed, make sure your child is engaged in quiet activities. If your child is running around, their temperature will increase making it harder to fall asleep. It is just like exercising before bed.

As the temperature during the night dips, if you run a fan or air-conditioner in your child’s room, they may wake from feeling cold. Set a timer if you can and stop it before midnight.

 

#5 Do not engage in the battle of the wills

Older children will question “Why do I have to go to bed, the sun is still up?” Yep it sure is. Sticking to your guns and not engaging in an argument is important. Referring back to Tip #1 and Tip#2, if you are 100% consistent with your routines and schedules, and you darken the room as much as possible, this will help your child to fall asleep.

School age children may go to bed a little later over the summer holidays but 2 weeks before school returns, begin to transition them back to their usual bedtime.

 

So enjoy these summer months. I love this time of year as it is all about spending time with love ones, being outdoors and BBQs!! Yummy!! How about you?

 

Sleep well,

Janelle Jeffery

Child Sleep Consultant for Sleepytime