Tackling your little one’s sleep challenges can sometimes feel like solving a puzzle with half the pieces missing. If the thought of traditional sleep training doesn’t sit right with you, don’t worry. Settling strategies are just one piece of the puzzle, and there’s often a lot we can do to improve sleep without needing to do formal sleep training. I’ve put some of my top tips below.

This blog post includes affiliate links/codes. If you buy something through one of these links or use our codes, we may earn an affiliate commission. 

1. Optimise the Sleep Environment

First, we want to optimise the sleep environment to set the scene for a good night’s rest. It’s about creating a space that says, “It’s time to sleep.” Here are a few tips that can work wonders:

  •  A Dark, Quiet Room: Consider blackout curtains and a consistent, soothing sound (hello, white noise machine). For my own children, I personally use the Glow Dreaming machine. You can use my discount code for 15% off: YOUNGSLEEPSUPPORT
  •  Comfortable Temperature: Keep the room cool, around 18-20°C, this is the optimal temperature for sleep. Layer your little one accordingly.
  •  Safe Sleep Space: A firm mattress and a clutter-free cot.

2. Ruling Out Red Flags

There are some things, such as certain medical conditions, or illness, or hitting developmental milestones, that are known to impact sleep. It’s crucial to identify and rule out these physical discomforts as they are often the hidden culprits behind sleep disturbances. Your GP is the person to help you here – and in my Better Sleep 101 freebie, I’ve put together a list of some of the red flags I regularly see as a Sleep Consultant to give you some ideas on when it might be time to consult your doctor. 

3. Having The Right Routine

A consistent and calming bedtime routine is your secret weapon! But it’s not just about what you do before bed; it’s also about ensuring your baby isn’t under or overtired. Here’s the deal:

  •  Avoiding Overtiredness: When our little ones are overtired, their bodies release cortisol, a stress hormone that can make it harder for them to fall and stay asleep. So we want to make sure your little one is getting adequate day sleep to set them up for a good night’s rest.
  •  Preventing Undertiredness: On the flip side, an undertired baby may struggle to settle down. Balance is key. Using an age-appropriate wake window or schedule during the day can go a long way to ensure your little one is ready for sleep at bedtime.
  •  The Pre-Sleep Routine: Bath, book, bed – or whatever works for you. The goal is to create a series of predictable, calming activities that signal to your baby that sleep time is near.

Remember, routines take time to establish. Patience and consistency are your best friends here.

4. Sunlight and Play During the Day

What happens during the day is just as important as the night routine. Morning sunlight helps regulate your baby’s internal clock, while playtime and activities are crucial for burning off energy. A well-balanced day often leads to a better night’s sleep.

Improving sleep without traditional sleep training is about understanding your baby’s unique needs, creating a conducive sleep environment, and establishing a routine that works for your family. With the right approach and a sprinkle of sleep science, we can set you on the path to better sleep!

But sometimes, despite your best efforts, sleep can still be elusive. That’s where I come in. My 1:1 sleep coaching services are tailored to your unique family situation. Together, we can work out a plan that respects your parenting style and addresses your baby’s specific sleep needs.