Dealing with Frequent Night Wakings
You're not alone. Night wakings are a common part of a child's sleep pattern, and understanding why they occur and how to address them can make a world of difference in your household's sleep quality.
Understanding Night Wakings
It's essential to understand that waking up during the night is entirely normal for both adults and children. Obviously young babies wake frequently due to hunger but even the vast majority of older babies wake up twice a night. This is not indicative of problematic sleep. However, understandably frequent night wakings can become unsustainable for adults and further support and help is needed.
Night Weaning Doesn't Always Solve Night Wakings
Contrary to popular belief, night weaning doesn't always eliminate night wakings. Some children continue to wake for various reasons beyond hunger. So you’ll need to look at alternative ways to comfort and soothe your child back to sleep, even if they've dropped night feeds. Do expect your life to feel harder initially! If you do return to some night feeding please don’t consider this as a failure. It’s not. It will only be a temporary measure and when you feel the time is right you can try again.
Some Children Naturally Wake More
Children, like adults, have varying sleep patterns. Some naturally wake more often during the night, and this is just part of their individual sleep needs.
If you've addressed the easy sleep wins and still face regular night wakings, consider comparing your child's total sleep over 24 hours to the average for their age. Just be aware that some children will have higher sleep needs and so will have less, so do view averages with a pinch of salt.
Perhaps the sleep pressure isn’t high enough, resulting in your little one waking in the early hours - basically they’ve had enough sleep! Adjusting bedtime or nap routines may be helpful in reducing night wakings.
Let's explore the easy wins first which may help your little one (and you) sleep more soundly.
1. Get Outdoors Daily
Nature holds the key to regulating sleep, even for the tiniest members of your family. Morning outdoor exposure to natural light helps reset your child's circadian rhythm, making it easier for them to fall asleep at night. Research even suggests that early exposure to daytime cues can establish a healthy sleep-wake cycle from infancy.
2. Prioritise Physical Activity
Just like adults, children sleep better when they're physically tired. Encourage age-appropriate activities, such as walking, running, jumping, and climbing for toddlers, and crawling, rolling, and interactive play for babies. Wear them out during the day, and you may notice improved sleep quality at night.
3. Focus on a Balanced Diet
A healthy diet plays a crucial role in quality sleep. Avoid stimulating or hard-to-digest foods in the evening, including caffeine, high-sugar items, acidic foods, and fatty meals. Ensure the last meal is consumed about 1 to 2 hours before bedtime for better digestion and sleep.
4. Quality Time and Connection
Amid the demands of daily life, finding moments for quality interactions with your child is essential. Separation during the day can intensify your child's need for closeness at night, potentially leading to bedtime resistance. Even dedicating as little as 10 minutes a day to focused attention can fill your child's "love bucket" and ease night wakings.
5. Establish a Consistent Bedtime Routine
A calming bedtime routine not only signals the transition to sleep but also fosters positive sleep cues. Your child will come to anticipate the sequence of events. Consistency and connection are vital as bedtime can feel like a form of separation for your child.
6. Optimise the Sleep Environment
Create a comfortable sleep environment by maintaining a room temperature between 16°C to 18°C. Blackout blinds can help keep the room dark, and white noise may block external disturbances. For babies over 6 months, pink noise can deepen sleep. Also if you feel your little one may have a fear of the dark, consider using an amber night light.
7. Don't Forget the Socks!
Research shows that feet play a role in regulating core body temperature. Young children often wake early when their core temperature drops. Keeping their feet warm with socks might help prevent those early morning awakenings.
And finally…
When dealing with frequent night wakings, remember, go for the easy sleep wins first.
Simple adjustments to daily routines and sleep environments can make a significant difference in your child's sleep quality.
Every child is unique, and patience, consistency, and connection are your best allies on this journey to better sleep.
