A Conversation with Dr Francesca, Paediatric Sleep Consultant
Welcoming a new baby into the family brings joy, change, and often questions around sleep. For this edition of Fika, I sit down with Dr Francesca, a Paediatric Sleep Consultant and practising GP based in Chelsea. Her approach is rooted in evidence-based guidance and a deep understanding of early childhood sleep, helping parents to bring calm.
How can parents create a calm sleeping environment for their children?
Creating a calm, safe and consistent sleep environment can help your child recognise that it’s time to rest. A familiar, relaxing space which is free from unnecessary stimulation can help them wind down and more easily transition to sleep.
The room should be kept as dark as possible.
A dark sleep environment allows your child’s body to release the hormone Melatonin each evening. Melatonin promotes sleep, and its production can be blocked by light exposure. In the 60 minutes prior to bedtime, and especially during your child’s bedtime routine, the room should remain dimly lit. Their environment should then be kept as dark as possible overnight. If you require a light source for feedings or nappy changes, a red light will be less stimulating for both of you.
Aim to maintain an optimal room temperature.
We all fall asleep more easily in lower temperatures, and by keeping your baby’s sleep environment cool you also reduce the risk of them overheating. The ideal bedroom temperature is between 16-20 degrees but this may of course be difficult to achieve during the Summer months.
The sleep environment should be quiet.
If household or external noises are likely to disturb sleep, a white noise machine can be useful to mask some of these intrusive sounds. This should be kept at a volume below 50dB and should be placed at least 2 metres from your baby.
A child's sleep space should always comply with safe sleep guidelines.
Below the age of 12 months your baby's sleep space should be clear of any loose bedding, pillows, comforters and soft toys. At all ages you should also ensure that potential hazards such as cords and plug sockets are outside of your child’s reach. If you would like to keep up to date with the current safe sleep guidelines, they can be found at https://www.lullabytrust.org.uk/
Choose bedding which promotes comfort.
When choosing your child's bedding and sleepwear, opt for soft, natural, breathable fabrics. This makes it easier for them to regulate their body temperature and is less irritating to sensitive skin.
What are the most common sleep mistakes that well-intentioned parents make, and how can they gently correct them for better sleep routines?
Every parent wants to help their baby sleep well but sometimes this can feel very difficult to achieve. Parents can often feel overwhelmed with the volume of conflicting information when it comes to sleep, but small simple changes can often lead to big improvements. Here are some of the most common sleep mistakes and suggestions for how to gently correct them:
Keeping a baby awake for too long.
It would be easy for parents to assume that less sleep during the day would automatically mean more sleep at night but unfortunately the opposite can be true. Depending on the age of your baby they will likely need to nap multiple times during the day and will struggle to stay awake for long periods. By facilitating regular naps you can prevent your baby from becoming overtired, which can actually make it harder for them to fall asleep. Introducing a flexible, age-appropriate daytime routine can make it easier to stay on top of your baby’s sleep needs.
Not optimising a child’s sleep environment.
Many parents understandably assume that babies can sleep anywhere. Newborns often lull us into a false sense of security by sleeping soundly in bright noisy spaces. As a baby grows and becomes more aware of the world around them however, their sleep environment becomes far more important. We then need to make this environment conducive to long stretches of sleep by prioritising darkness, quiet and a comfortable room temperature.
Not giving your baby the chance to practise sleeping in their own sleep space.
Many babies will find it easier to fall asleep and stay asleep whilst being held or with movement. Parents then sometimes make the mistake of not ever giving them the opportunity to fall asleep in their cot. This means they never have the chance to practise this skill. Contact naps are not a problem if they are working for you, but if your baby has never been given the opportunity to experience falling asleep in their own sleep space, this skill can become harder for them to learn later on as it is unfamiliar. Just practising this once a day can be helpful and your baby might just surprise you!
Not adjusting your child’s routine as they grow.
During your child’s first 18 months of life they will go from sleeping multiple times a day to only taking one daily nap. Their sleep needs will change frequently and staying on top of this will ensure that their daily routine is in line with their biological rhythm. By making adjustments as your baby grows you will hopefully avoid the struggle of trying to encourage an under tired or overtired baby to fall asleep.
Giving your child inconsistent messages when it comes to sleep.
If you decide you want to make changes to your child’s sleep, one of the most common mistakes that parents make is not being consistent with their approach. If you want to change any behaviour, be it related to sleep or not, it can be very confusing and unsettling for a child if they are given mixed messages about what you are trying to teach them.
For this reason, before attempting to make changes to your child’s sleep, always ensure that you have a clear plan that aligns with your parenting style, choose a time where you do not expect any major disruption to your child’s routine, ensure that any other caregivers are aware of the plan, and do not give up too quickly. When it comes to making a change, consistency is key!
What simple bedtime rituals or parenting habits can create a soothing sleep routine for both parent and child?
A predictable, calming bedtime routine allows your baby or child to wind down and recognise that bedtime is coming. As adults we rely on consistent rituals such as washing our face, putting on our pyjamas and reading a book to help us relax and fall sleep. Babies and children need these familiar routines too.
Try to keep the bedtime environment dimly lit, calming, and make sure you set aside enough time to avoid rushing through the process. The familiarity and predictability of a bedtime routine can help your baby or child feel secure and allows them to relax and prepare for sleep.
A bedtime routine does not have to be complicated. It should consist of a number of predictable steps which are repeated in the same order each night, ideally in the room in which your child falls asleep. You might decide to include nightly rituals such as a warm bath, baby massage, a relaxing feed, and reading a story. A shortened version of this same routine can also be used at nap time to help signal to your child that it's time to rest. A bedtime routine can be started at any age and a variation of this will likely remain in place throughout childhood.
If you’d like to learn more about Dr Francesca expertise, connect with her directly: thebabysleepgp.com @thebabysleepgp