This type of breathing can be a game-changer—especially during tantrums, bedtime battles, nap refusals, or those long nights when your baby or toddler just won’t settle.
If you’re deep in the trenches of sleepless nights, nap strikes, or toddler meltdowns, I see you. As a mum of three and an Advanced Breathwork Teacher, I’ve been there too—running on empty, emotionally drained, and desperate for a moment of calm.
That’s where the breath comes in.
This isn’t just about slowing down—it’s about resetting your nervous system. Often as parents, particularly mums, we are always on and our body interprets this has stress and releases cortisol, our stress hormone. So one of the most effective ways to bring our cortisol down is through vagus nerve breathing and it's all backed by science.
Here’s how to do it:
Inhale gently and deeply through your nose for a count of 3
Exhale slowly and completely through your mouth for a count of 6
Keep your attention on that long, steady exhale
Repeat for just 2–3 minutes whenever you’re feeling overwhelmed
This kind of intentional breathing stimulates the vagus nerve, the communication highway between your brain and body, and helps switch your nervous system from “fight or flight” to “rest and digest.”
As someone who supports parents daily with sleep struggles, I’ve seen how often anxiety and overwhelm show up alongside disrupted sleep. That goes for both parents and their little ones.
When we’re stressed, our cortisol levels spike, our breath becomes shallow, and our bodies remain on high alert—even when we’re trying to sleep or help our children settle.
Intentional breathwork changes that. It grounds you. It soothes and calms your nervous system. And more importantly—it helps you show up more calmly and confidently in those moments when your child needs you most.
Because remember: your baby can feel how you feel.
When you show up calm, they’re far more likely to feel safe and relaxed too.
The next time your baby or toddler won’t settle, or you feel that wave of stress rising before bedtime or a tantrum—pause.
Just 2 minutes.
Focus on your breath.
Breathe in for 3… out for 6…
And notice what shifts.
This is just one of the many tools I share with families inside my 1:1 sleep support packages and my new breathwork sessions. And it’s one that’s free, powerful, and always available.
Want to try more techniques like this?
Let’s book a free 15-minute Sleep Assessment Call
Book a Free 15-Minute Sleep Assessment Call
Choose the perfect package to help your child sleep better with our child sleep consultancy packages
2 Week Support Package 4 Week Support Package 60 Minute Guidance Call
When 10 month old Luca’s parents first reached out to me as an Infant & Child Sleep Consultant Luca was extremely overtired He was taking a long time to fall asleep at bedtime, relying on feeding to sleep, holding, and being transferred—and then waking multiple times overnight for soother reinserts, feeds, and often ending up in bed with his parents causing them not to get much sleep. His mornings were starting as early as 5am, usually with a feed to help him get back to sleep.
Fast forward to now—and what a transformation he has made. Luca is now settling easily at bedtime, falling asleep within minutes, and sleeping through the night for up to 11–12 hours. His parents didn’t believe this could happen.
The Plan
Luca’s parents chose my 2-week support package. After a one-hour consultation and a detailed review of their intake form, we created a personalised sleep plan, with ongoing support and guidance throughout the process.
Early Rising
Luca had a pattern of waking around 5–6 AM and struggling to go back to sleep unless he was fed. We addressed this by improving nap quality, a more appropriate bedtime, and reducing interaction during early wakings to avoid reinforcing the habit.
Nap Timing & Environment
Luca’s second nap was often too late and too short, which added to overtiredness. We aligned nap timings with his natural sleep rhythms and supported a move away from buggy naps to a darker, calmer cot environment for more restorative rest.
Earlier Bedtime
His bedtime was too late for his age and nap pattern. We introduced an earlier bedtime, depending on his last nap, to reduce overtiredness and support better overnight sleep.
Feeding to Sleep & Night Feeds
Luca had a strong feed-to-sleep association. We moved feeds earlier in his routine and gradually reduced overnight bottles. This helped separate feeding from falling asleep and allowed his body to adapt to sleeping longer stretches without milk.
Sleep Associations
Luca relied on rocking, co-sleeping, or being held to fall asleep. We worked on placing him in the cot drowsy but awake to help him build self-settling skills. We also limited soother use to bedtime only, encouraging him to find it himself or transition away from it over time.
The Outcome
Fast forward to now—and what a transformation! Luca is now settling easily at bedtime, falling asleep within minutes, and sleeping through the night for up to 11–12 hours. His parents didn’t believe this could happen.
Not sure where to start with your little one’s sleep?
My downloadable sleep guides are packed with real-life solutions that work.
Choose the one that suits your stage:
👶 Newborn Sleep Guide – Understand your baby’s rhythm from day one
🧒 Toddler Sleep Guide – Set clear boundaries and tackle bedtime battles
🛌 CulaBaby’s Self-Soothing Plan: 6 Evidence-Based Sleep Tools That Work
These are the exact strategies I use with 1:1 clients—and they’ve helped hundreds of families get the rest they need. Only 36.99 Euro
Or you can book a Free 15-minute Sleep Assessment Call with me and let’s create a plan that works for your family.
When Róisín’s parents first got in touch with me as an Infant & Child Sleep Consultant, sleep had become a real challenge. Róisín had been struggling with sleep since around 5 months old. She was waking as early as 5:00 AM and would only go back to sleep with a lot of help—whether it was patting, replugging the soother, or more often than not, being fed to resettle until around 7:00–7:30 AM.
At night, she was taking a long time to settle, waking multiple times, and needing to be rocked, patted, or fed to return to sleep—and in some cases, ending up in bed with her parents just to get some rest. Daytime naps were also a challenge, as she would only sleep in the buggy or car.
I’m delighted to say that Róisín is now taking age-appropriate naps and sleeping 11–12 hours overnight—what a transformation!
The Plan
Róisín’s parents chose my 2-week support package. After reviewing the detailed intake form, we had a one-hour consultation call where we discussed everything affecting her sleep. Based on that, I created a personalised plan and supported them closely with check-ins, guidance, and reassurance as they implemented each step.
✅ Early Rising
Róisín’s early waking was a classic sign of overtiredness. To support her body clock and reduce the early starts, we introduced a more consistent nap routine and bedtime to avoid her becoming overtired. We also addressed the 5:00 AM feed, which had become a strong sleep association. With some gentle adjustments, her body no longer expected feeding at that early hour, allowing her to sleep in longer stretches.
✅ Nap Timing & Environment
Róisín’s second nap was happening too late in the day, making it harder for her to settle at night. We worked on aligning both naps with her natural sleep rhythms, while gradually shifting them into her cot. A consistent nap environment—dark, calm, and distraction-free—helped her transition into deeper sleep.
✅ Earlier Bedtime
Her bedtime was too late, especially given her short naps and the long time it took her to fall asleep. We brought bedtime forward and aimed for consistency. This helped her wind down more easily and start the night with the deep, restorative sleep she was missing.
✅ Feeding to Sleep & Night Feeds
Róisín had developed a strong feed-to-sleep association. We introduced gentle steps to separate feeding from falling asleep by moving feeds earlier in the bedtime routine and gradually phasing out night feeds. This reduced her reliance on feeding to resettle and allowed her to learn to drift off without it.
✅ Sleep Associations
She was relying heavily on her parents’ presence—rocking, patting, or even co-sleeping. We introduced a gradual process to help her settle in her cot while still feeling supported. We also reduced reliance on the soother by encouraging her to find it herself or, if her parents felt ready, phasing it out altogether.
The Outcome
Róisín is now sleeping beautifully. She goes down for naps in her cot, settles at bedtime without protest, and sleeps 11–12 hours overnight with little to no wake-ups. There’s no longer a need for feeds overnight or early morning re-settling. Most importantly, her parents feel confident and well-rested, and Róisín is getting the sleep her growing body and brain need.
✨ If you’re feeling stuck and sleep-deprived, just know that change is possible. Book a free 15-minute Sleep Assessment Call with me and let’s create a plan that works for your family.
Being a parent is beautiful—but it’s also a lot.
There are moments of joy, connection, and wonder... but also stress, overstimulation, and mental overload. If you’ve ever felt frazzled by the endless to-do list or on edge from the sheer noise and chaos of the day, you’re not alone. And you're not without tools.
One of my go-to tools, especially on the tougher days, is a breathwork practice called Coherent Breathing—also known as The Healing Breath.
It’s a gentle and accessible practice where your inhale and exhale are the same length, typically around 6 seconds each, so breathing in for 6 seconds and then out for 6 seconds. Or how I like to do it in my head is, in 2, 3, 4 and then exhaling out for 2,3 and 4. This rhythm helps regulate your nervous system, reduce anxiety, balance your emotions, and create a sense of grounded calm.
It’s especially helpful for:
Managing the stress of solo bedtimes or toddler tantrums
Calming your own system when your child is upset
Creating a peaceful moment for yourself in a busy day
Even just 2–3 minutes of this breathwork can have an incredible impact.
In my video, I guide you through this technique while sitting by the sea. On some days, the sea is wild and fast-moving—just like life with kids. But beyond the crashing waves, if you pause and look, there’s always a calm horizon. That’s the feeling this breathwork helps you return to.
Watch the video here https://youtu.be/gITEqjz6B3M
You don’t need silence. You don’t need to “do it perfectly.” You just need your breath—and a few moments to tune in.
💛 If this resonates, check out the Breathwork on my Instgram @Culababysleep and soon on my website for more videos and tips.
📞 Or book a free 15-minute Sleep & Breathwork Assessment Call if you'd like tailored support.
Is your toddler suddenly needing you to lie with them to fall asleep or waking through the night to crawl into your bed? Or maybe your baby always did this. It’s not a problem… unless it’s a problem for you.
There’s a lot of noise on Instagram right now about how “this is normal,” how toddlers need connection and comfort—and yes, I wholeheartedly agree. But here’s the thing: sometimes lying with your toddler at bedtime or all night just isn’t realistic. Especially if you have more than one child or you're parenting solo at bedtime.
If your toddler is keeping you up, tossing and turning, or waking multiple times a night—leaving you running on fumes the next day—it’s okay to say: this isn’t working for me. You deserve sleep too. You cannot pour from an empty cup.
I work with many exhausted parents who feel stuck in this cycle. My role is to support, guide, and educate you on what’s really going on at this age—and how your toddler can learn to fall asleep independently without losing that loving, connected bedtime routine.
👉 Download my Toddler Sleep Guide to understand why this sudden sleep shift is happening and how to gently turn things around.
OR
👉 Book a 15-minute Sleep Assessment Call here (No Cost Involved) and let’s chat about what’s going on and how I can help you reclaim your evenings and nights.
Choose the perfect package to help your child sleep better with our child sleep consultancy packages
2 Week Support Package 4 Week Support Package 60 Minute Guidance Call
The Situation
When Freya’s parents first got in touch with me as an Infant & Child Sleep Consultant , sleep had become a real challenge. Freya, their fourth child, had always needed motion—rocking or car journeys—to fall to sleep, and her nights were fragmented with frequent wakings. Most evenings the drove around at bedtime to get her to sleep, then would place her in her cot, but she would often wake up and end up in bed with her parents. They were exhausted, and understandably so.
Freya was only able to nap in the car or buggy, and while she sometimes managed 1 to 1.5 hours, the quality of her sleep was light and broken. Her bedtime was quite late, and it often took a long time for her to settle. Between the over tiredness and the strong sleep associations, everyone was running on empty.
I’m thrilled to say Freya is now sleeping amazingly well. She takes long naps in her own cot and settles at bedtime with little or no crying.
The Plan
Freya’s parents chose my 2 week support package. I kicked off by analysing the intake form Freya’s parents filled out and we had our 1-hour in-depth consultation call. After the call, I put together a personalised plan focusing on the following key areas. I was there to guide them and check in with regular support and reassurance over the two weeks.
Naps
Freya’s nap timing was a bit off, but the big issue was the where. Naps everyday in the car or buggy meant light, fragmented sleep. We aimed to shift her naps to her cot, in a dark, distraction-free room. Creating a consistent nap space helps babies fall into deeper, more restorative sleep—and we wanted her nap to stretch closer to 2 hours to support her night sleep.
Bedtime & Overtiredness
Freya’s bedtime was happening far too late for her age especially as she would wake from her nap by 1pm and bedtime would’t be until after 8pm .This late bedtime led to her becoming overtired, and struggling to settle—which also triggered night wakings. We brought bedtime forward and made sure it was consistent, helping her body clock reset and her sleep become more predictable.
Sleep Associations
Freya had developed strong associations with needing someone—or something—to get to sleep: car rides, rocking, or her parents beside her. We wanted to help her learn that she could fall asleep on her own, so we introduced a gentle plan to build her confidence and skills gradually. We also made a small tweak to how her soother was used: allowing her to have it for naps and bedtime, but without constant re-plugging, so she could start to manage it independently.
The Outcome
I’m thrilled to say Freya is now sleeping beautifully. She takes long naps in her own cot and settles at bedtime with little or no crying. Most nights, she’s sleeping a solid 11–12 hours overnight. There were a few bumps along the way —especially when she wasn’t feeling well —but even through those disruptions, the foundations we laid helped her bounce back quickly.
Freya is a brilliant example of how consistency, the right environment, and gentle tweaks can turn sleep around. Her parents now have their evenings back and, most importantly, Freya is getting the restful sleep her little body needs
✨ If you're struggling with your toddler’s sleep and feel like nothing is working, let’s chat. Book a free 15-minute Sleep Assessment Call with me and let’s create a plan that works for your family.
Popular Articles
Toddler Sleep Challenges: Overcome Early Rising, Night Wakings & More
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Is your Baby Taking Short Naps or won’t sleep in Creche or Daycare
CulaBaby Products
CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies
Choose the perfect package to help your child sleep better with our child sleep consultancy packages
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As parents, it’s easy to feel like we’re always running on empty — especially during those tough sleep phases, baby crying endlessly, bedtime battles, toddler tantrums, or middle-of-the-night wake-ups. That’s why I wanted to share something a little different today — something just for you.
✨ A quick, grounding restorative breathing practice you can do anytime.
Whether you're in the thick of sleep training with your baby, managing toddler bedtime battles, or simply feeling overstimulated and touched out, this short practice is designed to help bring your nervous system back into balance and help you feel calm .
This is how we were built to breathe.We were born breathing this way.
If you’ve ever watched a baby sleep, you’ll notice their belly rising and falling gently. That’s natural, restorative breathing — and it’s exactly what we return to in this 2-minute video.
When we slow our breath and bring awareness to the body, we:
🌬️ Calm the nervous system
🧠 Reduce feelings of stress and overwhelm
🌿 Ground ourselves emotionally and physically
💤 Regulate our energy before naps, bedtime, or during long nights
And the best part?
There’s no equipment, no pressure — just you and your breath. Five gentle belly breaths. That’s it.
🎥 [Click here to watch the 2-minute Restorative Breathing video]
(Save it and come back to it whenever you need a pause.)
As a Certified Child Sleep Consultant and Breathwork Teacher, I’ve seen firsthand how breathwork can transform how we show up as parents. When we’re calm and regulated, it’s easier to help our babies and toddlers feel calm too.
Breathing deeply reminds us that we don’t have to rush. That we can soften. That we can respond instead of react.
Whether you’re trying to create a calmer bedtime routine, reduce your own stress, or model emotional regulation for your child, breathwork is a powerful tool.
If you'd like to learn more about breathwork for parents, how to integrate it into your day, or how it supports healthy sleep for your little one, I’d love to connect.
💛 Send me a DM or book a free discovery call on my wesbite— I’m always here to support you.
Take a deep breath — you’ve got this.
When Anna’s parents first contacted me as an Infant & Child Sleep Consultant, Anna had been experiencing disrupted sleep for several months, which had built up to a noticeable sleep debt. Although she was going to bed calmly and settling to sleep fairly easily, she was waking frequently during the night. These night wakings often left her overtired and unsettled—fussy and unsure of what she needed. To help her drift back off, her parents were offering a bottle or using soothing methods like holding or patting before transferring her back to the cot.
Fast forward to now—Anna is no longer taking a bottle during the night and is resettling herself independently. While she’s still taking a little time to settle at bedtime, she’s doing so happily—chatting to herself and eventually nodding off without needing support. So what did we do:
The Plan
Anna’s parents chose my 2 week support package. I kicked off by analysing the intake form Anna’s parents filled out and we had our 1-hour in-depth consultation call. After the call, I put together a personalised plan focusing on the following key areas. I was there to guide them and check in with regular support and reassurance over the two weeks.
Establishing an Age-Appropriate Schedule and Sleep Cues
To help regulate Anna’s body clock and improve her sleep quality, we set a consistent wake-up.
We looked at her nap timing and noticed it was falling a little too early. Since toddlers have natural sleepy windows we gradually shifted her nap to align with her biological rhythms. This helped promote deeper, more restorative sleep.
At the start if Anna woke unusually early (before 6:00 AM), we allowed a short morning catnap to help her make it through to her lunchtime nap without becoming overtired.
Bringing Bedtime Forward and Creating a Calming Routine
We moved Anna’s bedtime earlier, especially on days where she took a shorter nap or woke from her nap before 2:00 PM. At this age, toddlers can typically manage only 4 hours of awake time after a nap before needing sleep again.
We also refined her bedtime routine to be calm and predictable, lasting no more than 30 minutes and ideally taking place in her bedroom.
Breaking the Feed-to-Sleep Habit
To break this habit, we:
Moved her final bottle to 20–30 minutes before bedtime, given outside the bedroom
Encouraged her to fall asleep independently without feeding
Gradually reduced the amount of milk offered during night wakings until it was phased out completely
Encouraging Independent Sleep
Anna relied on her parents to help her fall asleep—whether through rocking, patting, or transferring her already-asleep into the cot. While this worked initially, it was causing repeated wakings overnight when she couldn’t replicate those same conditions herself.
We gently introduced self-soothing strategies, placing her in the cot drowsy but awake, and offered consistent support to help her learn to settle without needing hands-on help each time.
The Outcome
Fast forward to now—Anna is no longer taking a bottle during the night and is resettling herself independently. While she’s still taking a little time to settle at bedtime, she’s doing so happily—chatting to herself and eventually nodding off without needing support.
This case study highlights the importance of an age-appropriate nap and bedtime routine, the impact of avoiding overtiredness, and how breaking sleep associations gently can support your little one’s independent sleep skills.
✨ If you're struggling with your toddler’s sleep and feel like nothing is working, let’s chat. Book a free 15-minute Sleep Assessment Call with me and let’s create a plan that works for your family.
Popular Articles
Toddler Sleep Challenges: Overcome Early Rising, Night Wakings & More
Why Does My Baby Wake Early? Tips to Stop Early Rising and Improve Sleep
CulaBaby Products
CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies
Choose the perfect package to help your child sleep better with our child sleep consultancy packages
2 Week Support Package 4 Week Support Package 60 Minute Guidance Call
The Situation
When Eddie’s Mum first contacted me as an Infant & Child Sleep Consultant , she was exhausted, frustrated and struggling with sleep. She was a single mum and felt like she didn’t have the confidence and knowledge to make any changes herself. Eddie had been waking frequently at night. His naps were only possible when he was either being held or in the buggy, and he needed to feed to sleep. Bedtime was a challenge, with Eddie becoming reliant on his mum for comfort to fall asleep and return to sleep when he woke up. His early wake-ups, as early as 5 AM, meant that mum was feeding him back to sleep, creating a cycle that was difficult to break.
The Plan
I analysed the intake form that Eddie’s mum completed and we did our 1 hour in-depth consultation call. After the call I put together a plan focusing on the following key areas. I was then there to check in, guide her and answer any questions that she had for 2 weeks.
Age-Appropriate Schedule and Sleep Cues
We established a consistent wake-up time, between 6:00 AM and 7:00 AM, to regulate his body clock.This is really important.
Instead of strictly following wake windows, we focused on Eddie’s sleep cues, ensuring naps were taken at the ideal time that aligned with his natural sleep rhythms.
Creating a Consistent and Early Bedtime
Bedtime was adjusted earlier to help Eddie avoid overtiredness and ensure restorative sleep.
We established a calming bedtime routine lasting up to 30 minutes, giving Eddie a predictable and comforting sleep environment.
Managing Feeding & Breaking the Feed-to-Sleep Habit
We worked to differentiate between comfort feeds and true hunger feeds.
The last feed was moved 30 minutes before bedtime and away from the bedroom to break any association between feeding and sleep.
If Eddie needed a night feed, we aimed to offer it at a time that minimized disruptions to his deep sleep.
Encouraging Self-Soothe Techniques
We gently introduced self-soothing techniques, allowing Eddie the space to settle back to sleep on his own without needing his Mum’s assistance.
Eddie was a little reliant on the soother where Mum was replugging it overnight. To help with this process, we introduced multiple soothers in Eddie’s cot, allowing him to find them on his own.
The Outcome
With patience, consistency, and time, Eddie’s sleep dramatically improved. He now has a consistent, age-appropriate sleep schedule, and his naps are longer and more restorative. Eddie is able to settle himself at bedtime and when waking overnight, with only one feed needed during the night. His Mum is so much more rested, and Eddie is getting the healthy sleep he needs to thrive.
This case study highlights the importance of an age-appropriate sleep schedule whilst following sleepy cues, the power of consistent routines, and the benefits of teaching self-soothing techniques to help babies develop healthy sleep habits. If you’re struggling with your little one’s sleep, why not book a free 15-minute sleep Assessment call with me to see how I can help you?
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CulaBaby Products
CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies
Choose the perfect package to help your child sleep better with our child sleep consultancy packages
2 Week Support Package 4 Week Support Package 60 Minute Guidance Call
Daylight Saving Time 2025 (DST) is upon us again! This Sunday, March 30th 2025 at 1am , marks the time we "spring forward" by one hour. While the thought of adjusting our clocks might bring a mix of anticipation and dread, as an Infant and Child Sleep Consultant I’m here to help make the transition as smooth as possible for your family, especially for the little ones.
The Transition: Smooth Sailing or a Bit Bumpy?
For many children, jumping ahead one hour doesn’t cause too much fuss. In fact, out of the two clock changes that happen each year, this is the easier one to adjust to. Even better news, if you have an early riser in the house, that 5am typical start will become a 6am start after the clock changes!
However, for those sensitive to changes in sleep or schedules, a little preparation can go a long way. Here are a few strategies you might consider in the week leading up to Day Light Saving to help your child adjust:
The simplest approach is to do nothing at all and switch to the new time on Sunday. Allow your child to wake up at their usual time, typically between 6 and 7:30 AM. This straightforward method works best for kids who aren't too sensitive to schedule shifts.
For children who are particularly sensitive to sleep disruptions, this approach might not be ideal. Going to bed an hour later than usual can result in an overtired child, potentially leading to bedtime resistance, frequent awakenings at night, and even earlier morning wake-ups.
Ease into the new time by shifting your child’s daily routines (including meals, naps, and bedtime) 15 minutes earlier each day for four days. So if your child goes to bed at 7pm you will adjust this to 6:45 on night one, (4 days out from the clock change), 6:30 on night 2, 6:15 on night 3 and 6pm on the night that the clock change is going to take place. You will also need to adjust morning wake ups and naps in the same way. This gradual method can help smoothly transition them to the new schedule without much disruption. By the time the clock changes, you’ll be on the same routine, just at the new time.
If a more moderate adjustment seems like the right fit, try splitting the difference. Adjust your routine (including bedtime, meal times, and naps) by half an hour earlier for both the Sunday and Monday following the time change.
With the evenings growing brighter, it’s essential to create a sleep-friendly environment in your child’s room. Here are a few tips on how to do this:
Darkness is Your Friend: Utilize blackout blinds or curtains to keep their room dark during bedtime and in the morning.
Drown Out the Noise: A white noise machine can be a lifesaver for blocking out external sounds that might disturb sleep.
Above all, maintaining consistency with your routines will help your child adapt more easily to the time change. Stick to the basics, and your family will likely find the “spring forward” a little less daunting.
Daylight Saving Time doesn’t have to spell disaster for your child’s sleep schedule. By planning ahead and choosing a strategy that best suits your child’s needs, you can ensure that the transition is as seamless as possible. Happy Spring Forward, everyone!
Liadhán Collins is a Certified Child Sleep Consultant passionate about helping families navigate the challenges of parenting with practical, empathetic solutions for better sleep. If your little one's sleep issues are making you feel stressed or overwhelmed, why not book a free 15-minute chat with her? Book Now
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CulaBaby Products
CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies
Choose the perfect package to help your child sleep better with our child sleep consultancy packages
2 Week Support Package 4 Week Support Package 60 Minute Guidance Call
The Situation
When James’ parents first reached out as a Infant & Child Sleep Consultant , they were completely exhausted. James had never been a great sleeper, but things had reached a breaking point. They were struggling with early rising, short naps, and a lengthy bedtime routine that required them to stay with him until he fell asleep. On top of that, frequent night wakings meant that he often ended up in their bed just so everyone could get some rest. At times, he also relied on a bottle to help him settle back to sleep. His parents knew they needed to make a change but weren’t sure where to start.
The Plan
After analyzing their intake form and conducting a 1 hour consultation call to learn more we put the following plan in place:
1. Lengthen Naps & Set a Consistent Nap Schedule
Our goal was for James to take a solid 1–2 hour nap to prevent over tiredness, improve his mood, and make bedtime easier. To do this we focused on setting a consistent nap schedule, ensuring that naps happened at the right time in a quiet, dark sleep environment. By lengthening his daytime sleep, we could help eliminate early rising and reduce bedtime battles.
2. Establish an Early Bedtime & Predictable Routine
We set James’ bedtime earlier , adjusting as needed based on his nap quality and sleep cues. On days when his nap was short, bedtime was moved even earlier to prevent over tiredness. A predictable, calming bedtime routine (20–30 minutes) was introduced, all in his bedroom to signal that sleep was approaching.To avoid stalling and bedtime battles, we ensured all of his needs were met before bed (bathroom, water, comfort items). We also maintained consistent sleep boundaries while giving him choices within limits—helping him feel in control (e.g., “Do you want to read one book or two?”).
3. Removing the Bottle-to-Sleep Association
As James was at an age where he didn’t need a bottle for nutrition reasons , we moved his final bottle 20–30 minutes before bedtime and gave it outside of his bedroom, so he no longer linked feeding with falling asleep.
To make the transition fun, we had James throw his bottle in the sink and say "night-night" to it, reinforcing that it was part of his evening but not needed for sleep. Since James no longer needed overnight feeds for nutrition, bottles were removed during night wakings. Instead, we used gentle soothing techniques to help him settle back to sleep.
4. Encouraging Independent Sleep
Our ultimate goal was for James to learn to fall asleep independently at bedtime without needing his parents to stay with him.
We worked on putting him down drowsy but awake and gradually reducing parental presence, helping him build confidence in settling himself.
Over time, James would learn to self-soothe during night wakings, meaning fewer disruptions and a more restful night for everyone.
The Outcome
Through consistency and patience, James is now settling to sleep independently with a calming 20–30 minute bedtime routine. He is sleeping 11–12 hours overnight with no wake-ups and no longer relying on a bottle. His naps have improved, now lasting over an hour, giving him the restorative daytime sleep he needs.
This family chose my 2-week support package, as after our initial call, we felt this was the best fit for their needs.
If you can relate to James' story and are struggling with your little one’s sleep, why not book a free 15-minute sleep assessment call with me to see how I can help? No obligation required 💛
Popular Articles
I'm scared to Sleep Train. Will it damage my child? Do I need to leave them Cry it Out?
Before & After: A Sleep Transformation Story You Need to Hear
Regression? No, They’re Progressions. How Developmental Milestones Can Affect Sleep.
CulaBaby Products
CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies
Or choose the perfect package to help your child sleep better with my child sleep consultancy packages
2 Week Support Package 4 Week Support Package 60 Minute Guidance Call
The Situation
When Frankie’s parents first reached out to me as a Infant & Child Sleep Consultant in Ireland , they were completely exhausted. As their third child, mum was determined not to repeat the sleep struggles she had faced with her older two. She simply didn’t have the luxury of spending hours rocking, holding, and resettling—she had three little ones to care for and needed everyone’s bedtime to run smoothly.
From the start, naps were a challenge. Frankie needed to be rocked or held to fall asleep, and transferring him into his cot without waking felt nearly impossible. Nights were even tougher—he woke frequently, relying on being rocked, replugging his soother, or taking a bottle to settle back to sleep. His parents found themselves in a constant cycle of helping him back to sleep, only for him to wake again a short time later. They knew something had to change.
The Plan
To help Frankie develop independent sleep skills and establish healthy sleep habits, we focused on the following key areas:
1. Creating an Age-Appropriate Sleep Schedule
Wake-Up Time: We set a consistent wake-up time, treating anything before 6:00 AM as nighttime. This helped regulate his body clock and build a predictable routine.
Naps: Instead of strictly following wake windows, we focused on Frankie’s sleepy cues to time his naps correctly. A calm, dark, and distraction-free sleep environment helped him transition into deeper, more restorative naps.
2. Establishing an Early Bedtime & Predictable Routine
We adjusted Frankie’s bedtime to between 6:00–7:00 PM, ensuring he wasn’t overtired before bed.
A simple, calming 20–30 minute bedtime routine was introduced—all done in his bedroom to create clear sleep associations.
This allowed Frankie to start the night with deeper, more restorative sleep, reducing his night wakings.
3. Managing Feeds & Breaking the Feed-to-Sleep Association
We monitored Frankie’s daytime intake to ensure he was getting enough nutrition, reducing unnecessary night feeds.
The last bottle was moved to 30 minutes before bedtime and given outside the bedroom to help separate feeding from sleep.
If Frankie needed a night feed, we ensured it was at the right time—between midnight and 5 AM—to avoid disrupting deep sleep or reinforcing early morning wake-ups.
4. Encouraging Independent Sleep
Self-Soothing: We introduced gentle self-soothing techniques to help Frankie learn to settle himself at bedtime, during naps, and when he woke overnight.
Soother Use: Instead of re-plugging the soother every time he woke, we placed multiple soothers in his cot so he could find and use them on his own. His parents also considered phasing it out completely to further support self-soothing.
The Outcome
It took time, patience, and consistency, but Frankie is now following an age-appropriate sleep schedule, taking long, quality naps, and settling himself to sleep independently in his cot. Bedtime has become much smoother, with fewer cries each night. While he still wakes once for a feed overnight, he’s making huge progress in self-soothing back to sleep. His parents are feeling more rested and confident, and most importantly—Frankie is getting the quality sleep he needs!
This family went with my 2 week support package as after our initial call we felt that this would be the best package for their needs.
If you can relate to this story and are struggling with your little one’s sleep, why not book a free 15-minute sleep assessment call with me to see how I can help?
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2 Week Support Package 4 Week Support Package 60 Minute Guidance Call
