When the parents of this 5-month-old baby boy first reached out, they were exhausted.
Like many families navigating the 4 month sleep regression and short naps, sleep had become very broken and unpredictable.
He needed a lot of support to sleep — which is completely normal at this age.
He was mainly:
• Contact napping
• Taking short naps lasting 20–30 minutes
• Falling asleep in his parents’ arms at bedtime
• Waking on transfer to the cot
• Waking overnight needing support again
Like many families, nights often ended with rocking the crib or bringing him into bed just to get everyone back to sleep.
Short naps, false starts, and frequent overnight wake-ups had become the norm, and his parents wanted support and guidance around creating healthy sleep habits and encouraging self-soothing skills as he grew.
Fast forward just two weeks, and the progress has been incredible. This 5-month-old is now:
"We worked with Liadhàn for 2 weeks with out 4.5 month old. Prior to working with Liadhàn, our baby struggled with some overnight wakes but mostly day time naps, as they had been mostly contact naps. Throughout the 2 weeks Liadhàn was available everyday and with us every step of the way. After the 2 weeks we saw a massive improvement in our baby's day time sleep and ability to get himself to sleep, which has just been amazing. Liadhàn was always there to check in and offered us so much support! Liadhàn was also able to change direction with the plan when we felt we needed to take a different approach. A massive thank you to Liadhàn for everything!"
When we looked at the full picture, a few key things were contributing to his sleep challenges:
• Overtiredness from short naps and inconsistent daytime sleep
• Bedtime timing
• Early morning waking around 5am
• Reliance on rocking, contact naps, and parental support to sleep
• Difficulty transitioning between sleep cycles independently
• Sleep disruption linked to the 4 month sleep regression
At around 4–5 months, babies’ sleep cycles mature and become more adult-like. This is why many babies suddenly begin waking more frequently overnight or struggling with short naps.
The family chose my 2-week sleep support package, where we worked together step-by-step to improve both naps and nighttime sleep.
We introduced a slightly earlier bedtime alongside a calm and consistent bedtime routine carried out in his room.
This helped reduce overtiredness and support more restorative overnight sleep.
Short naps are one of the most common sleep challenges I support families through.
We focused on:
• Watching for sleepy cues
• Aligning naps with his natural sleep rhythms
• Creating a dark, calm sleep environment
• Encouraging naps in the cot where possible
• Supporting the ability to transition between sleep cycles
As overtiredness reduced and sleep timing improved, naps slowly began to lengthen.
He was often waking around 5am.
Early waking is commonly linked to:
• Overtiredness
• Short naps
• A bedtime that is too late
• A body clock that has shifted early
We treated anything before 6am as nighttime and focused on keeping the environment dark and calm until the desired wake time.
Like many babies his age, he had become used to:
• Contact naps
• Rocking
• Being transferred asleep
• Parental support overnight
We gently worked on giving him more opportunity to settle independently. Learning self-soothing skills helped him begin linking sleep cycles more independently during both naps and nighttime sleep.
In just two weeks, the change has been huge.
He is now:
✅ Sleeping 11–12 hours overnight
✅ Able to resettle independently
✅ Taking longer naps
✅ Following a much more predictable routine
✅ Beginning to self-soothe confidently
And most importantly, his parents are feeling far more rested, confident, and supported.
Baby sleep can feel incredibly overwhelming when you’re in the thick of sleep deprivation — especially during the 4 month sleep regression when short naps and frequent wake-ups suddenly appear.
But short naps, bedtime struggles, and overnight wake-ups are often linked to timing, overtiredness, and sleep associations — not because you’re doing anything wrong.
Sometimes small, gentle, and consistent changes can make a huge difference.
✨ Need Support?
If you’re struggling with:
• Short naps
• Frequent night wakings
• The 4 month sleep regression
• Bedtime battles
• Early rising
• Encouraging self-soothing
You don’t have to figure it out alone.
👉 Book a free 15-minute Sleep Assessment Call. Click Here . Let’s create a plan that works for your family
One of the biggest factors influencing your baby’s sleep is their sleep environment.
As a Child Sleep Consultant, creating a safe and supportive sleep space is something I discuss with every family I work with. A baby’s environment can impact not only the quality of their sleep, but also their safety.
Below you will find some key evidence-based recommendations that can help support both safer and more restorative sleep.
The content I share is informed by evidence-based guidance and research from reputable organisations such as the American Academy of Pediatrics (AAP), The Lullaby Trust, the HSE Safe Sleep Guidance , and the Family Sleep Institute, where I completed my child sleep consultant training.
As a Child Sleep Consultant, I’m committed to continuing education and ensuring the information I provide to families is grounded in safe sleep guidance, sleep science, and current best practice.
Your baby’s cot should meet current safety standards and be specifically designed for infant sleep.
Their mattress should:
A clear cot is the safest cot.
Safe sleep guidance from organisations such as The Lullaby Trust, the HSE, and the American Academy of Pediatrics recommends that babies sleep on a firm, flat surface on their back for all naps and nighttime sleep. When your baby can roll both ways you still place them on their back to sleep.
Light plays a huge role in sleep quality.
Darkness helps support the production of melatonin — the hormone responsible for helping us feel sleepy and stay asleep.
Making the room dark for both naps and bedtime can help:
Blackout blinds or curtains can make a significant difference, especially during brighter mornings and evenings.
White noise can be incredibly helpful for babies.
Used safely and at an appropriate volume, it can:
I generally recommend keeping white noise on consistently throughout naps and overnight sleep rather than turning it off once baby falls asleep.
When using white noise:
Overheating can negatively impact sleep and is also considered a risk factor in safe sleep guidance.
A comfortable room temperature for babies is generally:
Signs your baby may be too warm include:
As a general rule, babies usually only need one additional layer more than an adult would wear in the same environment.
A video monitor can offer reassurance and allow you to observe your baby’s sleep patterns and settling without immediately entering the room.
This can be especially useful when:
It can also help parents feel calmer and more confident, particularly during sleep transitions or when making changes to routines.
The safest recommendations is that your baby sleeps in your room, in their own sleep space for atleast the first 6 months.
Supporting your baby’s sleep should never come at the expense of safety.
In all of my sleep plans and consultations, safe sleep guidance is always included alongside routines, schedules, and settling strategies.
My goal is always to help families:
Because better sleep starts with a safe and calm sleep environment.
If you’re struggling with your baby’s sleep, or feeling overwhelmed and unsure where to start, you can book a free 15-minute call to chat through what’s going on.
We’ll discuss your current sleep challenges, what may be causing them, and how I can support you moving forward.
If you’re searching melatonin for toddlers sleep, there’s a good chance things feel really tough right now.
You might be dealing with:
At some point, you may have been told to try melatonin.
As a Child Sleep Consultant Ireland, this is something I’m hearing more and more from parents — especially in the toddler stage.
And I completely understand why.
When bedtime is taking up your evening and you are up half the night you are in the depths of sleep deprivation and will do anything for your child to just sleep.
But here’s what I gently want you to know:
👉 Melatonin can sometimes help your child fall asleep — but it doesn’t fix the reason they’re struggling with sleep.
Melatonin is a hormone your body produces naturally.
It helps signal to the brain that it’s time to sleep.
It’s released in response to darkness — which is why we naturally feel sleepier in the evening. Healthy sleep comes from aligned sleep timing and strong rhythms.
So when melatonin is given as a supplement, it can:
But…
👉 It doesn’t keep a child asleep
👉 It doesn’t fix night wakings
👉 It doesn’t resolve bedtime battles
And this is where many families feel stuck.
And this is where many parents feel stuck — because the real issue is still there.
When parents search “is melatonin safe for children” or “why is my toddler not sleeping through the night”, they’re often looking for a solution.
But in most cases, the issue isn’t melatonin levels.
👉 It’s what’s happening around sleep.
In my work with families, the most common causes are:
❌ Overtiredness
❌ A bedtime that’s too late
❌ Daytime sleep not aligned
❌ Sleep associations (needing help to fall asleep)
❌ Night wakings that have become patterns
So while melatonin might help your child drift off…
👉 It doesn’t address why they’re waking or struggling in the first place
One of the biggest sleep disruptors in toddlers is overtiredness.
When a child stays awake too long, their body releases cortisol — a stress hormone.
And here’s the key part:
👉 Cortisol works against melatonin
Instead of feeling calm and ready for sleep, your toddler may:
This is often when parents start searching for help like melatonin for kids sleep.
But the real shift comes from adjusting sleep timing — not adding something in.
The good news is:
👉 Your child already produces melatonin naturally
We just need to support it.
This is a huge focus in my work as a
👉 Child Sleep Consultant Ireland
Simple, effective changes can make a big difference:
✔ Daily exposure to natural daylight
✔ A consistent wake-up time
✔ An age-appropriate bedtime
✔ A calm, predictable bedtime routine all in the place they will sleep.
✔ A dark sleep environment (especially important in brighter months)
✔ Reducing screens and bright lights before bed
These support your child’s circadian rhythm — their internal body clock.
And when that’s aligned:
👉 Sleep becomes easier, deeper, and more consistent
When I support families, the goal is always the same:
👉 To help your child sleep well naturally
That means:
✔ Falling asleep without struggle
✔ Staying asleep overnight
✔ Waking rested and happy
In most cases, when sleep timing, routine, and environment are adjusted:
👉 Parents realise they don’t actually need melatonin
One parent said it perfectly:
“She falls asleep quicker with melatonin… but she’s still waking all night.”
And that’s the key — because the root cause hasn’t been addressed.
Once we make small but important changes, I hear things like:
👉 “I didn’t realise how much timing mattered”
👉 “Everything changed when we adjusted bedtime”
And that’s the goal:
👉 Not just sleep for tonight — but sustainable, long-term sleep
If your toddler is:
❌ Fighting bedtime
❌ Waking multiple times overnight
❌ Taking short or inconsistent naps
❌ Seeming wired in the evenings
It’s very likely their sleep just needs some gentle adjustments.
You can explore more support here:
👉 https://www.culababy.com/blogs/blog/child-sleep-consultant-ireland
If you’re considering melatonin for your child, or currently using it:
👉 It can sometimes help in the short term
👉 But it’s not a long-term solution for sleep challenges
Often, the real solution isn’t adding something new…
👉 It’s gently adjusting what’s already there
Because when sleep is aligned properly:
👉 Your child’s body knows exactly what to do
If sleep feels overwhelming right now, you don’t have to figure it out alone. You can get sleep training help.
👉 Book a free 15-minute sleep assessment call:
https://www.culababy.com/pages/contact
We can talk through what’s happening and create a clear plan forward.
Better sleep is possible 💛 Liadhán
If you’re searching for the best pram sunshade, chances are you’re trying to solve one thing:
👉 How do I help my baby nap better when we’re out and about?
“Using a sleep-focused CulaBaby Sleep Shade can make a huge difference to how well your baby naps on the go.
Maybe your baby:
👉 Only takes short naps for 20–30 minutes in the buggy
👉 Wakes as soon as you stop moving
👉 Struggles to settle when you’re out
You’re not alone — this is one of the most common challenges I see as a Child Sleep Consultant Ireland.
And in most cases…
👉 It’s not your baby
👉 It’s the environment
Not all pram sunshades are designed the same.
Most pram sunshades, buggy sunshades, and baby sunshades are created for sun protection only — but if your goal is better naps, you need something more.
Here’s what actually matters 👇
“If you’re looking for the best pram sunshade for sleep, you can explore the CulaBaby Sleep Shade here.”
Light is one of the biggest reasons babies take short naps.
To sleep well, your baby needs melatonin — and melatonin is only produced in darker environments.
A good baby sunshade or buggy sunshade should:
✔ Reduce light significantly
✔ Help create a darker, sleep-friendly space
👉 Without this, naps are often short and unsettled
When babies are out in the pram or buggy, there’s:
Movement
Noise
Visual distractions
The best pram sunshade helps:
✔ Block visual stimulation
✔ Create a calmer environment
👉 This helps babies settle and stay asleep longer
This is non-negotiable.
A good stroller sunshade should:
✔ Allow airflow
✔ Be made from breathable materials
✔ Never fully enclose without ventilation
👉 Safety always comes first
Of course, sun protection still matters.
Look for a pram sunshade or baby sunshade that:
✔ Shields from UV rays
✔ Reduces glare
✔ Protects your baby’s skin
You need something that works in real life.
The best buggy sunshade should:
✔ Fit most prams and strollers
✔ Be easy to attach and remove
✔ Be lightweight and portable
Here’s the truth most people don’t realise:
👉 Most pram sunshades and buggy sunshades are designed for sun — not sleep
They:
✔ Reduce brightness slightly
✔ Offer UV protection
But they don’t:
❌ Create enough darkness
❌ Block stimulation
❌ Support melatonin production
👉 Which is why babies still wake after one sleep cycle
Whether your baby is in a cot or a buggy, sleep comes down to 3 key things:
✔ Darkness
✔ Calm
✔ Consistency
At home, this happens naturally.
But outside?
👉 Everything changes
And this is why naps often fall apart when you leave the house.
As a Child Sleep Consultant — and a mum of three — I saw this gap all the time.
Parents were doing everything right…, right timing
But naps were still short.
👉 Because the environment wasn’t supporting sleep
That’s why I created the CulaBaby Sleep Shade —
“It’s designed specifically as a pram sunshade, buggy sunshade and baby sunshade to support longer, more restful naps.”
✔ Blocks light and creates a dark environment to support melatonin production
✔ Reduces stimulation from surroundings
✔ Creates a consistent sleep environment
✔ Breathable mesh for airflow
✔ Built-in UV protection
✔ Universal fit for prams, buggies & strollers
👉 So your baby can nap properly — wherever you are
Instead of:
❌ Short naps
❌ Overtired Baby
❌ Stressful bedtimes
You get:
✔ Longer naps
✔ Calmer days
✔ Easier bedtimes
✔ More predictable nights
👉 Because better naps during the day = better sleep at night
If your baby naps well at home but struggles on the go…
👉 Then yes — the environment is likely the missing piece
With brighter days, holidays, and busy schedules:
👉 Naps don’t have to fall apart
👉 They just need the right support
The best pram sunshade isn’t just about sun protection.
👉 It’s about creating the right sleep environment
Because once that changes…
👉 everything else can start to shift
The CulaBaby Sleep Shade is designed to help your baby nap longer — wherever you are.
👉 Create a calm, dark sleep space on the go
👉 Support better naps (and better nights)
👉 Enjoy more flexibility in your day
👉 Shop the CulaBaby Sleep Shade and start supporting better naps today
https://www.culababy.com/collections/sleep-products/products/pram-sunshade
If your baby or toddler is:
👉 you don’t have to figure it out alone
👉 Book a free 15-minute sleep assessment call:
https://www.culababy.com/pages/contact
Better sleep is possible 💛
If you've found your way to this post, chances are you're exhausted.
Maybe your baby won't sleep unless they're feeding. Maybe you've been co-sleeping and you're not sure how to change it. Maybe early rising has become your new normal and 5am feels like a cruel joke. Maybe you've tried everything and you still don't know what's actually wrong.
I want to start by saying something clearly: you haven't failed. Your baby hasn't failed either. What's happening is incredibly common, and in almost every case I work with as an infant and child sleep consultant — it's completely solvable.
But before I walk you through the most common sleep challenges I see every day, I want to tell you something I don't share everywhere.
I have three children. None of them slept well.
For years I normalised the exhaustion. I told myself it was just part of motherhood — that I was just someone who didn't sleep, that the feeling of being permanently switched on was the price you paid for having a family you loved.
I pushed through. I kept going. Until I couldn't anymore.
I remember sitting on the sofa one morning, both kids on me, running on nothing, realising I had no idea who I was outside of survival mode. That I hadn't slept properly in years. That something had to change.
Getting sleep support changed our family. Not overnight — but within weeks, nights looked completely different. I felt like myself again.
And then I trained as a child sleep consultant, because I wanted every parent who was sitting where I'd been sitting to know there was a way through and help them avoid all the challenges I went through.
That experience — living it, getting support, and then spending years helping other families — is exactly why I created the webinar I'm going to tell you about at the end of this post.
In my work as a certified infant and child sleep consultant, the same challenges come up again and again. Here are the most common ones — and what's actually driving them.
Feeding to sleep is one of the most common sleep associations I see, and one of the most misunderstood.
If your baby falls asleep at the breast or bottle at bedtime, that feeding becomes their sleep association — the condition they need to fall asleep. The problem isn't the feed itself. The problem is what happens at 1am, 3am, and 5am when they naturally surface between sleep cycles and the feed isn't there.
Babies who fall asleep feeding will almost always wake looking for that feed to get back to sleep. Not because they're hungry — but because feeding is how they know how to sleep.
This is why families with babies who feed to sleep often describe nights of multiple wakings that can go on for months or even years. It's exhausting. And it's one of the most common things I help parents gently change.
Co-sleeping is a personal choice, and I never judge any parent for doing what works for their family. But when co-sleeping is happening not by choice but by necessity — when your baby simply won't sleep any other way and you're not getting meaningful rest yourself — that's worth looking at.
Like feeding to sleep, co-sleeping becomes a sleep association when a baby can only fall asleep and stay asleep in the parents bed. When moving them to their own sleep space is the goal, the process needs to be gradual, gentle, and consistent. It's absolutely achievable — but it helps enormously to understand why it's happening and have a clear plan.
Early rising — waking consistently before 6am — is one of the most draining sleep challenges for families. It affects everything: your energy, your mood, the whole day.
What most parents don't realise is that early rising is almost never solved by putting baby to bed later. In fact, a later bedtime often makes early rising worse, because an overtired baby produces more cortisol overnight, which causes earlier and lighter waking.
Early rising is most commonly caused by overtiredness, a nap schedule that needs adjusting, or a body clock that has shifted too early. The fix usually involves small timing adjustments rather than any dramatic changes.
Self-soothing is a skill, not an innate ability. Babies aren't born knowing how to fall asleep independently — they learn it. And most babies who can't self-soothe simply haven't had the opportunity to develop that skill yet.
This is important to understand because it takes the blame away from both parent and child. There's nothing wrong with your baby. They just need to learn a new way of falling asleep — one that doesn't depend on you being present every single time.
Teaching self-soothing doesn't mean leaving your baby to cry. It means gradually reducing your presence and support in a way that's consistent and manageable for your family. It's a process, not a method.
Overtiredness is the most misunderstood cause of sleep problems. The assumption is that a tired baby will sleep better. The opposite is usually true.
When a baby stays awake too long, adenosine builds up in the brain and the body releases cortisol — a stress hormone — to compensate. Cortisol is a stimulant. It makes settling harder, not easier. The result is a wired, difficult-to-settle baby who fights sleep even when they're clearly exhausted.
Signs of overtiredness include bedtime resistance, frequent night wakings, short naps, false starts (waking 30–45 minutes after bedtime), and early rising. Many of these look like separate problems but are actually symptoms of the same underlying cause.
Here's something I see in every family I work with, and something I lived myself.
Even when baby sleep improves, the mum is often still struggling.
The worry doesn't switch off. The anxiety that built up over months of broken nights doesn't just disappear when the nights get better. The nervous system that has been running on high alert — scanning for sounds, anticipating wakings, never fully switching off — doesn't automatically come back down.
This is nervous system dysregulation. And it's incredibly common in sleep-deprived, overwhelmed parents — particularly mothers.
When you've been surviving on broken sleep for months, your body produces chronically elevated cortisol. This keeps you in a state of low-level stress and hypervigilance even when the immediate threat — the waking baby — isn't there. You feel wired but exhausted. Anxious without a clear reason. Unable to rest even when you finally get the chance.
This is where breathwork changed everything for me personally. Slow, intentional breathing activates the parasympathetic nervous system — the rest and digest state — and communicates safety to a body that has been stuck in survival mode. It's not about relaxing harder. It's about giving your nervous system a signal it hasn't received in a very long time.
If you recognise this feeling — wired, overwhelmed, always on, struggling to switch off even when things improve — please know that it's physiological, not weakness. And it responds beautifully to the right support. Visit my breatwork for parents section here for Free Breathwork Audios to help you feel calm.
After years of working with hundreds of families as a Child Sleep Consultant, I’ve created a live webinar where I bring together the same strategies I use in my 1:1 consultations — in a clear, simple, and practical way.
👉 End Bedtime Battles & Night Wakings
In this webinar, I break down:
Because when you understand what’s going on, everything starts to feel clearer — and much more manageable.
👉 Get Webinar here (Only 15 Euro ) → End Bedtime Battles & Night Wakings
Because better sleep is possible for your family — and you deserve support to get there 💛
Still struggling? The best place to start is a free 15-minute Sleep Assessment Call. You tell me what's happening with your baby or toddler's sleep. I'll explain what's driving it, walk you through my process, and tell you exactly what the right next step is — whether that's a guide, a troubleshooting call, or full 1:1 support.
No pressure. No obligation. Just clarity.
Daylight Saving Time (DST) is here again. In Ireland, the clocks will go forward at 1am on Sunday, 29th March 2026 — meaning we lose an hour of sleep as we “spring forward.”
While this shift can feel a little daunting for parents, there is some good news.
As a Child Sleep Consultant in Ireland, I can tell you that this is actually the easier of the two clock changes to manage.
And after what feels like 12 weeks of rain in Ireland, most parents are more than ready to welcome brighter evenings and hopefully a little more sunshine ☀️
For many children, this one-hour shift doesn’t cause too much disruption.
In fact: A 5am wake-up suddenly becomes 6am
Which can feel like a win for many families.
However, some children are more sensitive to changes in routine — and that’s where a little preparation can make a big difference.
This depends on your child.
Some will adjust within a day or two, while others may experience:
The key is supporting their body clock through the transition.
For many families, the easiest option is simply to switch to the new time on Sunday.
Let your child:
👉 This works best for children who are generally good sleepers.
If your child is sensitive to sleep changes, jumping straight to the new time may lead to overtiredness.
An overtired child can become:
If you’d prefer a gentler approach, start adjusting a few days in advance.
Shift everything 15 minutes earlier each day for 4 days:
For example:
By the time the clocks change, your child is already aligned with the new schedule.
If a gradual shift feels like too much, you can meet in the middle.
👉 Adjust your routine (including bedtime, meal times, and naps) by half an hour earlier for both the Sunday and Monday following the time change.
This works well for toddlers and slightly older children.
One of the biggest challenges with the March clock change is the sudden brightness in the evenings.
After months of dark, rainy days, it’s a welcome change — but it can make bedtime trickier.
To support your child’s sleep:
✔ Keep the bedroom dark using blackout blinds or curtains
✔ Stick to your usual bedtime routine
✔ Reduce stimulation before bed
✔ Consider white noise to block outside sounds
Darkness plays a key role in helping the body produce melatonin — the hormone that supports sleep.
Even with the brighter evenings, your child’s sleep needs don’t change.
At this stage:
👉 An earlier bedtime is often still best
👉 Sleep pressure needs to build correctly
👉 Avoid pushing bedtime too late
Otherwise, overtiredness can quickly creep in.
Daylight Saving Time doesn’t have to disrupt your child’s sleep.
With a little awareness and the right approach, most children adjust quickly.
And while the darker mornings might feel tougher initially, the brighter evenings are something many of us in Ireland really look forward to — especially after a long stretch of grey, rainy days.
If sleep has been feeling challenging — whether it’s early rising, night wakings, or bedtime struggles — you don’t have to figure it out on your own.
👉 Book a free 15-minute Sleep Assessment Call here
Liadhán Collins
Certified Child Sleep Consultant Ireland 💛
As a parent, one of the biggest challenges is figuring out how to keep your baby’s sleep on track while still living your life — whether that’s juggling routines, school runs, or getting out of the house.
You might be wondering:
👉 “Can my baby nap out and about?”
👉 “Will this ruin their routine?”
The good news is — naps on the go are absolutely possible.
Now, as a Child Sleep Consultant, I would always say that naps at home, in a dark and calm environment, tend to be more restorative and often longer. There’s less stimulation and fewer distractions, which helps your baby settle and stay asleep more easily.
But with the right conditions, naps on the go — especially that third nap — can work really well and won’t undo your progress.
I’ve worked with many families where naps had to happen on the move, and we’ve still achieved great overall sleep. Because in reality, it’s not just where your baby naps that matters — it’s how those naps are supported. 💛
This is one of the most common challenges I see.
Most babies struggle to nap on the go because:
❌ It’s too bright
❌ There’s too much stimulation
❌ There’s no consistent sleep environment
At home, sleep is supported.
But outside?
👉 Everything changes.
Many parents use a pram sunshade, buggy sunshade, or stroller sunshade thinking it will help with naps.
And while they’re great for sun protection…
👉 they’re not designed for sleep.
Most baby sunshades:
✔ Reduce glare
✔ Offer UV protection
But they don’t:
❌ Create enough darkness
❌ Block stimulation
❌ Support melatonin production
👉 Which is why naps are often short — or don’t happen at all
For your baby to nap well — anywhere — you need to recreate:
✔ Darkness
✔ Calm
✔ Consistency
Even when you’re not at home.
✔ Time naps around natural sleepy windows
✔ Don’t push wake windows too far
✔ Watch for sleepy cues (this is key)
✔ Reduce stimulation where possible
✔ Use white noise to soften background sounds
One of the easiest ways to improve naps on the go is:
👉 Creating a darker sleep environment in your pram or buggy
This is where a pram sunshade designed for sleep can completely change things.
Unlike standard baby sunshades, a sleep-focused shade helps:
✔ Block light to support melatonin
✔ Reduce stimulation
✔ Create a calm, familiar sleep space
👉 Helping your baby fall asleep — and stay asleep
Short naps don’t just affect your day…
They often lead to:
❌ Overtiredness
❌ Bedtime battles
❌ Night wakings
❌ Early rising
👉 Better naps during the day = better sleep at night
Life doesn’t stop for naps.
There are:
• School runs
• Walks
• Errands
• Holidays
And you shouldn’t feel like you have to stay home to protect sleep.
👉 With the right environment, naps on the go can work beautifully
If contact naps, nap refusal, or short naps have become part of daily life — you are not alone.
And you don’t have to figure it out by yourself.
Working with a Child Sleep Consultant in Ireland can bring clarity, structure, and calm back into your child’s sleep — and into your home.
The best way to begin is by booking a Free 15-Minute Sleep Assessment Call
During this call we will:
✔ Talk through your current sleep challenges
✔ Explore what may be causing them
✔ Look at your child’s sleep patterns
✔ Identify the right support for your family
👉 Book your free 15-minute call here
Better sleep is possible.
With the right guidance, the right environment, and the right support…
👉 Your baby can learn to nap well — wherever you are
And I would love to help you get there 💛
If your baby only naps for 20–30 minutes in the pram… this may be one of the reasons why.
Not because they “don’t like the buggy.”
Not because they’re a bad napper.
👉 It’s because the sleep environment isn’t working.
As an Infant and Child Sleep Consultant in Ireland — and a mum of three — this is one of the most common challenges I see.
And the good news?
👉 It’s fixable.
👉 Many parents start searching for a pram sunshade or buggy sunshade at this stage — but not all baby sunshades are designed to support sleep.
Most parents assume:
👉 “They just won’t nap in the buggy”
But in most cases, it comes down to one thing:
👉 The environment in the pram, buggy or stroller
At home, you naturally create:
✔ Darkness
✔ Calm
✔ Consistency
But when you’re out:
❌ Bright light
❌ Noise
❌ Constant stimulation
👉 Result: short naps
Light directly impacts melatonin — your baby’s sleep hormone.
When it’s bright:
❌ Melatonin drops
❌ Sleep becomes lighter
❌ Naps stay short
👉 This is why so many babies:
Once you change the sleep environment… everything shifts.
This is something I recommend to families I work with every week.
👉 Create a dark, calm space — even on the go
Using a sleep-focused pram sunshade like the CulaBaby Sleep Shade can make a huge difference to how well your baby naps on the go.
That’s exactly why I created the CulaBaby Sleep Shade & Pram Sunshade
👉 a portable sleep environment for your baby
👉 Shop the Sleep and Buggy Sunshade here
Most pram sunshades, buggy sunshades, stroller sunshades, or baby sunshades are designed for:
✔ UV protection
✔ Reducing glare
But they don’t:
❌ block enough light for sleep
❌ reduce stimulation
❌ support melatonin properly
👉 They protect from sun — not support sleep
👉
If you’re searching for the best pram sunshade for baby sleep, this is where the difference matters most.
Standard sunshade:
CulaBaby Sleep Shade:
✔ Blocks light effectively
✔ Reduces stimulation
✔ Supports melatonin
✔ Helps babies stay asleep longer
👉 This is the difference between a short nap… and a proper one
Instead of:
❌ 20-minute naps
❌ Overtired evenings
❌ Bedtime battles
You get:
✔ Longer naps
✔ Calmer days
✔ Easier bedtimes
✔ More settled nights
During brighter days, holidays, and time outdoors…
👉 searches for baby sunshade, pram sunshade or buggy sunshade increase — because naps become harder.
But naps don’t have to fall apart.
👉 When the environment supports sleep, babies can nap anywhere.
When naps improve, everything feels easier.
Parents notice:
✔ More predictable sleep
✔ Less overtiredness
✔ Better nights
✔ More flexibility
👉 This is one of the simplest changes that makes the biggest difference
The CulaBaby Sleep Shade is designed with safety in mind:
✔ Breathable mesh for airflow
✔ Blocks up to 95% of light & UV
✔ Universal fit (prams, buggies, car seats)
✔ Secure straps
✔ Easy-view zip opening
👉 Safe, calm, and comfortable
You’ve got:
School runs
Walks
Errands
Days out
And yes — holidays too
Cot naps are ideal…
👉 But they’re not always realistic
In my work supporting families across Ireland, I see this every single week:
👉 Naps fall apart outside the home
👉 Then nights follow
That’s why I recommend this so often.
Because it’s:
✔ Simple
✔ Effective
✔ A real-life solution
You don’t have to stay home for every nap to protect your baby’s sleep.
If you’re looking for a pram sunshade that actually supports sleep — not just sun protection — the CulaBaby Sleep Shade is designed for exactly this.
👉 Shop the Sleep Shade here →
Will it fit my pram or stroller?
Yes — it has a universal fit with adjustable straps.
Is it safe for my baby?
Yes — made from breathable, baby-safe materials.
Can I use it in different weather?
Yes — suitable for sunny days and light wind.
How do I clean it?
Machine washable for easy care.
Does it block all light?
It significantly reduces light while allowing airflow — creating a sleep-friendly space.
If your baby isn’t napping well in the pram…
👉 It’s not your baby
👉 It’s the environment
And once you change that…
👉 Everything can shift
If you're searching for a Child Sleep Consultant in Ireland because your baby or toddler isn’t sleeping — you are not alone.
As a Baby Sleep Consultant in Ireland, I support families across Dublin, Cork and nationwide with common challenges like:
By the time parents reach out, they are often exhausted, overwhelmed, and unsure what to try next.
The good news?
👉 In most cases, your child’s sleep can improve quickly with the right support.
If you're feeling exhausted and want clarity on what’s going on, you can book a free 15-minute call with me here.
I work with families across Ireland, including:
✔ Dublin
✔ Cork
✔ Galway
✔ Limerick
✔ Nationwide (online support)
👉 Whether you're looking for a sleep consultant in Dublin, a baby sleep consultant in Cork, or support anywhere in Ireland — I can help.
Over the years, I’ve supported hundreds of families across Ireland as a Child Sleep Consultant Ireland / Baby Sleep Consultant Ireland While every child is unique, the sleep challenges parents experience are often very similar.
Some of the most common issues I help families with include:
These challenges often start gradually. A baby who once slept well suddenly begins waking more often. Naps shorten. Bedtime becomes harder.
Parents naturally step in to help — feeding, rocking, or staying with their child until they fall asleep — but over time these patterns can unintentionally create sleep habits that become difficult to break.
When sleep becomes fragmented, the entire household feels the effects.
If you’re nodding along reading this, that’s usually a sign it’s time to get support. 👉 You can book a free 15-minute call here to talk it through.
When I work with families as a Child Sleep Consultant, we often discover that two main factors are driving most sleep challenges:
Overtiredness is one of the biggest disruptors of sleep in babies and young children.
As we stay awake, a chemical called adenosine builds up in the brain — this is sleep pressure. When a child sleeps, the brain clears adenosine. But when sleep is delayed or missed, levels stay high and the body compensates by releasing cortisol — a stimulant. The result: a wired, difficult-to-settle baby.
Overtiredness can lead to:
Even when a child seems tired, if sleep timing is off, their body may struggle to settle.
This is why creating a sleep schedule that aligns with a child’s natural sleep rhythms is so important.
Sleep associations are another major driver of sleep challenges.
A sleep association is simply how a child falls asleep.
If a baby falls asleep while feeding, rocking, or with a parent lying beside them, they may begin to rely on that same support every time they wake overnight.
And because babies naturally wake between sleep cycles, they may call for the same help repeatedly throughout the night.
This can lead to:
Helping a child learn to settle themselves is often the key to improving sleep.
One of the most important things parents learn when working with a Child Sleep Consultant in Ireland is that:
Sleep is both biological and learned.
Babies are born with the biological ability to sleep, but how they fall asleep and stay asleep is also a learned skill.
If either side becomes disrupted — whether through overtiredness, sleep associations, or developmental changes — sleep can quickly fall apart.
But when both sides are supported, sleep improves dramatically.
Another common concern parents raise when they contact a Child Sleep Consultant is sleep regressions.
Sleep regressions often occur when babies reach new developmental stages, such as:
During these periods, the brain is extremely active, and sleep can temporarily become disrupted.
Many parents assume these changes are permanent — but with the right support, sleep can stabilise again.
A Child Sleep Consultant helps families understand:
✔ Why their baby or toddler isn’t sleeping
✔ What’s causing night wakings, short naps or early rising
✔ How sleep works biologically
✔ How to create a consistent, age-appropriate sleep routine
Most importantly, they provide a clear, step-by-step plan to help your child learn to sleep well — while supporting you through the process.
Every family is different. Every child is different.
That’s why my work as a Child Sleep Consultant in Ireland is built around a personalised and collaborative approach.
I support families with babies and children aged 4 months to 5 years, helping them build healthy sleep habits in a way that respects both the child and the parents.
Every Sleep Package bought begins with an in-depth intake form analysis, where I look closely at:
From there, we create a tailored sleep plan and routine designed specifically for your child’s needs and your parenting style.
No two plans are the same.
This is exactly what we work through together — step by step, in a way that feels right for your family.
Book your free 15-minute call →
Sleep training is about supporting your child’s needs while helping them develop healthy sleep habits. It focuses on creating a routine that aligns with your child’s natural sleep rhythms, giving them the right amount of restorative sleep to grow and develop.
When I work with families, we focus on:
Throughout the process, I provide daily guidance and support, helping parents feel confident in each step.
Sleep training is a partnership — and I’m there with empathy, guidance, and encouragement to support families every step of the way.
When overtiredness and sleep associations are addressed and a consistent sleep routine is in place, families often see dramatic improvements.
Many of the families I work with begin to experience:
But perhaps the biggest transformation is how parents feel.
When sleep improves, parents begin to feel like themselves again. Energy returns. Stress levels drop. Family life becomes calmer and more enjoyable. You can checkout some of my family case studies here to read the real results.
One thing I care deeply about as a Child Sleep Consultant in Ireland is supporting parents as well as children.
When families reach out, they are often completely exhausted. Broken sleep night after night can leave parents feeling anxious, overwhelmed, and constantly “on.” Even when a baby’s sleep begins to improve, many parents realise the mental load and stress of those months of sleep deprivation can still linger.
I experienced this myself.
Even after my own children’s sleep improved, I noticed my body was still holding onto the effects of sleep deprivation — the tension, the racing mind, the feeling of always being on high alert.
That’s when I discovered the power of breathwork. Just a few minutes of intentional breathing helped shift my body from chaos to calm. It had such a profound impact that I went on to train as a breathwork teacher, and it’s now a core part of both my personal life and the work I do with parents.
Because your baby’s sleep affects your nervous system, and your nervous system also affects your baby’s sleep.
When we support both — improving your child’s sleep while helping you regulate your own nervous system — everything becomes easier.
If you’d like to learn more about how breathwork can support you through the challenges of parenting and sleep deprivation, you can explore more on my Breathwork for Parents page.
Because when both you and your child are supported, the whole family thrives. 💛
If bedtime battles, night wakings, short naps, or early rising have become part of daily life, you are not alone.
And you don’t have to figure it out by yourself.
Working with a Child Sleep Consultant in Ireland can bring clarity, structure, and calm back into your child’s sleep — and into your home.
The best way to begin is by booking a Free 15-Minute Sleep Assessment Call.
During this call we will:
This call is completely free and designed to help you understand the next steps.
Better sleep is possible.
With the right guidance, consistency, and support, your baby or child can learn to sleep well — and your whole family can feel the difference.
And I would love to help you get there. 💛 Liadhán
When these 6-month-old twin girls’ parents first reached out to me as a, Infant & Child Sleep Consultant, sleep had become incredibly challenging.
I’ll never forget the mum describing herself as feeling like a rotisserie chicken — exhausted and constantly turning through the night.
Both girls were waking multiple times overnight, often needing feeds to settle and frequently ending up in bed with her. Early mornings, sometimes as early as 5:30am, were also a big challenge. Everyone was exhausted, and the nights felt never-ending.
Fast forward two weeks, and the change has been amazing.
Both girls are now settling much more easily at bedtime and are sleeping 11.5–12 hours overnight, which is fantastic progress for their age. We did have a little disruption along the way, which was linked to teething, but they quickly returned to their new rhythm.
Their parents now feel more rested, confident, and back in control of their evenings and nights.
The twins’ parents chose my 2 week support package, which allowed us to look closely at the full picture of their sleep. After reviewing their intake form and having an in-depth consultation, I created a personalised plan and supported them step-by-step as they implemented the changes for 2 weeks. .
Both girls had a history of waking as early as 5:30am and often found it difficult to return to sleep without support. Early rising is commonly linked to overtiredness or a body clock that has shifted earlier.
We focused on ensuring they were getting enough consolidated daytime sleep and introduced an age-appropriate bedtime to prevent overtiredness from building.
Nap Schedule & Daytime Sleep
The girls were generally taking good naps, which was positive, but there was sometimes a long gap between morning wake-up and the first nap, leading to overtiredness and more difficulty settling.
We worked on aligning naps with their natural sleepy windows while also watching cues carefully to avoid pushing them too far.
Their naps had mostly been happening in the buggy. While flexibility is important, we introduced more cot naps in a dark, quiet environment to support deeper and more restorative sleep — which then helped with night sleep too.
Bedtime was slightly too late for their age, and both girls were showing clear tired signs before the routine even started.
An earlier bedtime helped reduce cortisol levels and supported longer, more consolidated night sleep.
Both girls had a strong feed-to-sleep association, being breastfed to sleep for naps, bedtime, and overnight wakings.
While feeding and sleep are closely linked in the early months, over time this can lead to more frequent wakings and comfort feeds rather than true hunger.
We:
Established a clear daytime feeding pattern
Moved the final feed earlier in the bedtime routine and outside the bedroom
Began gently identifying hunger vs comfort wakes
Reduced unnecessary night feeds gradually
Sleep Associations & Independent Settling
Both girls were dependent on parental presence — feeding or co-sleeping — to fall asleep and return to sleep overnight.
We gently introduced independent settling by placing them into their cots when drowsy but awake and supporting them consistently while they learned this new skill.
This helped them begin connecting sleep cycles independently overnight.
6 Month Old Sleep Routine - The Results
In just two weeks, the improvement was significant.
Both girls are now:
✅ Settling much more easily at bedtime
✅ Sleeping 11.5–12 hours overnight
✅ Waking less frequently
✅ Following an age-appropriate schedule
✅ Less reliant on feeding to sleep
✅ Taking restorative naps
Their parents feel more rested, confident, and reassured — and nights feel manageable again.
Sleep Consultant Testimonial
"At 6 months old, our twins were both sleeping in bed with me (husband banished to the box room!) and demanding multiple comfort feeds a night. They were waking constantly overnight, and could only be settled by feeding to sleep or in the buggy. Everyone was exhausted and I had no free time as all naps were out in the buggy.
Within 2 weeks of working with Liadhán, both babies are sleeping in their own cots in their own room (husband back where he belongs!), and sleeping through the night for 12 hours. They are taking nice long naps both at home and on the move. The improvements were vast, and noticeable within a day or two and Liadhán worked incredibly closely with us to keep us on track and provide encouragement and support where needed.
The level of communication went above and beyond, and she had suggestions and feedback for every concern or issue we raised in real-time. She uses an understanding and compassionate approach, while providing confidence in what you are doing and why you are doing it.
We are hugely grateful to Liadhán, as this has really helped us get our lives back a little and has given us the tools we need to maintain the changes made. The babies are in brilliant form, being much better rested and life is easier and a lot more fun!"
✨ If you’re feeling stuck, exhausted, or caught in the cycle of broken nights and early mornings, please know that change is possible.
Book a free 15-minute Sleep Assessment Call, and we can create a personalised plan that works for your family.
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Choose the perfect package to help your child sleep better with our child sleep consultancy packages
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Did you know that overtiredness and sleep associations are the two biggest drivers of bedtime resistance, bedtime battles, and night wakings?
They can also cause:
False starts (when your child wakes about 45 minutes after bedtime)
Short naps
Frequent night wakings
Early rising (before 6am)
Sound familiar?
As a child and infant sleep consultant, these are some of the most common patterns I see when families reach out for support. The good news is — once you understand what’s happening, sleep often becomes much easier to improve.
In this article, I’m going to explain:
Why overtiredness happens
What it looks like
What it causes
Practical tips to prevent it
Sleep can feel confusing when your baby or toddler is clearly tired but still fighting sleep.
One of the most common reasons I see for this with families is overtiredness — and understanding it can make a huge difference.
Overtiredness is one of the biggest reasons babies and toddlers struggle with sleep — and it often catches parents off guard.
A child can become overtired when:
Sleep cues are missed (rubbing eyes, pulling ears, zoning out, going quiet)
Naps are skipped or too short
Naps aren’t happening at the right time for their age
Wake windows are too long between sleeps
Bedtime is too late
Routine is inconsistent
Even small timing shifts can build sleep debt over several days.
Here’s the confusing part…
You would think an overtired child would fall asleep quickly — but the opposite often happens.
When a child stays awake too long, sleep pressure builds up and the body releases cortisol (the stress hormone) to keep them going. Instead of feeling sleepy, they can feel wired, alert, and unsettled.
This is why parents often say:
“They’re exhausted… but they just won’t sleep.”
Overtiredness can show up as:
Nap refusal — they’re too tired to settle
Short naps — difficulty linking sleep cycles
Hard bedtimes, even though they’re exhausted
False starts after bedtime
Early morning waking
Frequent night wakings
Ongoing sleep debt that builds over days
Many families assume something bigger is wrong — but often it’s simply timing.
The key is catching the right sleep window before overtiredness kicks in — this is when sleep becomes easier and more restorative.
A few simple ways to avoid overtiredness:
✨ Watch for early sleepy cues — rubbing eyes, pulling ears, zoning out, going quiet
✨ Early cues are gold — this is the easiest time to settle your child
✨ If you miss the window, children often get a “second wind” — more energy, more resistance
✨ If your baby or toddler is crying, hyper, or very wired, the sleep window has usually been missed
When to Get Support
If sleep is feeling like a struggle right now, you’re not alone — and it can improve with the right timing and support.
As a baby sleep consultant and toddler sleep consultant, I help families:
Reduce night wakings
Improve naps
Move away from sleep associations
Create calmer bedtimes
Help children sleep through the night
Small changes can make a big difference.
👉 You can book a free 15-minute sleep assessment call to talk through what’s happening and how I can help.
Hi, I’m Liadhán — a Child Sleep Consultant and Breathwork Coach (and mum of three). Through my work supporting families with sleeptraining and nervous system regulation, I often hear the same thing from parents:
“I’m exhausted.”
And yes — that’s completely expected during the early years when sleep is broken and babies wake frequently.
But what many mums notice (and often feel confused by) is that even when their children start sleeping better… the exhaustion doesn’t always disappear.
So whether your child sleeps well or not — or your kids are a bit older now — this is something I really want to talk about.
Part of the reason is obvious.
You’re looking after children.
You’re juggling routines.
You might be working outside the home.
You’re managing the logistics of family life.
But often what gets overlooked is something deeper:
The mental load.
The constant awareness.
The worry.
And hormones.
Even as my children got older and sleep improved, I noticed something else.
The exhaustion of life didn’t magically disappear.
There was still the mental load.
The juggling of kids, work, relationships.
For me, a husband who travelled a lot.
The constant decision-making.
I realised I felt constantly “on.”
Constant checking.
Constant questioning.
Constant responsibility.
Things I would have done easily before kids — like travelling or spontaneity — suddenly came with anxiety and worry.
And I remember thinking:
It’s not just me anymore.
I’m responsible for little humans I love more than anything.
Of course that changes how your brain works.
When you become a mum, your nervous system is designed to stay alert (Always on).
You need to:
Feed your baby
Respond to their needs
Protect them
Care for them
Your brain is constantly scanning for:
Needs
Sounds
Safety
Emotions
Routines
And this doesn’t stop when they sleep.
It continues as they grow — protecting them physically and emotionally.
But when you are constantly “on,” your body can interpret this as stress.
So cortisol — your main stress hormone — stays elevated.
Your nervous system shifts into a more alert, survival-mode state.
And that affects:
Mood
Patience
Mental clarity
Energy
Sleep quality
Overall wellbeing
So even if your child sleeps…
Your nervous system might not be.
This is where breathwork can be incredibly powerful.
As a breathwork teacher, I support parents and professionals using simple breathing techniques that help regulate the nervous system.
Your breath directly influences your nervous system — particularly something called the vagus nerve.
The vagus nerve is the longest cranial nerve in the body.
It runs from the brainstem down through the neck, chest, and into the gut, connecting many major organs including the heart and lungs.
It’s a key part of the parasympathetic nervous system — often called the rest and digest system (the opposite of fight or flight).
When we breathe slowly and intentionally, we activate this calming system.
We move from:
Chaos → Calm
Stress → Regulation
Survival → Safety
Even a few minutes can make a difference.
And with regular practice, your body becomes better at finding calm during stressful moments.
Find a comfortable place to sit or lie down.
Close your eyes — or soften your gaze in front of you.
If it feels comfortable, place your hands on your tummy.
Now breathe:
In for a count of 3
Out for a count of 6
The exhale is the most important part — it’s twice as long as the inhale, almost like you’re gently blowing through a straw.
Try 6 slow breaths like this.
Then pause and notice how you feel.
This is often called the calming breath.
It helps move the body from a state of tension or overwhelm into a state of calm and regulation.
If you feel exhausted — even when your child sleeps — there is nothing wrong with you.
Your nervous system has been working hard for a long time.
And it deserves support too.
As both a child sleep consultant and breathwork coach, I often see that supporting sleep alone isn’t always enough — we also need to support the parent’s nervous system.
If you’d like help calming your nervous system, you can explore my free breathwork audios or learn more about how I work with parents through sleep and breathwork support.
✨ Free Breathwork Library
✨ Sleep & Breathwork Support Packages
✨ Events and workshops for parents
Because when parents feel calmer… everything feels more manageable.
