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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

• Why Does My Baby Wake Early? Tips to Stop Early Rising and Improve Sleep

• Is your Baby Taking Short Naps or won’t sleep in Creche or Daycare

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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 .

Why Restorative Breathing?

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.)

How Breathwork Supports Parenting

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.

Want to Learn More?

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.

1. 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.
  
  

2. 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.
  
  

3. Breaking the Feed-to-Sleep Habit
   
   

• • Anna didn’t fall asleep with the bottle at bedtime, but she had a strong association between feeding and returning to sleep overnight. This meant she often expected a bottle when she woke during the night—even when it wasn’t needed for hunger.

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

4. 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

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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. 

1. 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.
  
  

2. 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.
  
  

3. 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.
  
  

4. 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?

Popular Articles 

• Breaking the bottle to feed habit 

• Before & After: A Sleep Transformation Story You Need to Hear 

• Regression? No, They’re Progressions. How Developmental Milestones Can Affect Sleep.

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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:

1. Embrace the New Time:

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.

But, A Word of Caution:

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.

2. Gradual Adjustment:

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.

3. Split the Difference:

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.

Creating a Conducive Sleep Environment

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.

Consistency is Key

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.

Wrapping Up

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

Popular Articles 

• I'm scared to Sleep Train. Will it damage my child? Do I need to leave them Cry it Out? 

• Is your Baby Taking Short Naps or won’t sleep in Creche or Daycare

• Family Case Study : 6 month old feeding to sleep 

• Breaking the bottle to feed habit 

• Before & After: A Sleep Transformation Story You Need to Hear 

• Regression? No, They’re Progressions. How Developmental Milestones Can Affect Sleep.

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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? 

• Breaking the bottle to feed habit 

• Before & After: A Sleep Transformation Story You Need to Hear 

• Regression? No, They’re Progressions. How Developmental Milestones Can Affect Sleep.

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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?

Popular Articles 

How to Teach Your Baby To Self Soothe

Why Does My Baby Wake Early? Tips to Stop Early Rising and Improve Sleep

Sleep Regressions

CulaBaby Products

CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies 

When Freddie’s parents came to me as a Child Sleep Consultant in Ireland , they were utterly exhausted after nine months of broken sleep. They had been facing frequent night wakings, short contact naps, and a strong reliance on the bottle to fall asleep.

At nap time, bedtime, and throughout the night, Freddie needed to be fed to sleep, and when he woke overnight, he couldn’t resettle without it. On top of that, he depended on his parents' presence to fall asleep, often needing to be rocked, held, or co-sleeping—reinforcing a cycle where he expected the same comfort every time he stirred.

His parents knew he wasn’t getting the restful, independent sleep he needed, and they were running on empty trying to support him. They reached out for help, ready to make changes that would benefit both Freddie and their whole family.

The Plan

To help Freddie develop healthy sleep habits and learn to sleep independently, we focused on the following strategies:

✔ Establish an Age-Appropriate Sleep Schedule

• Set a consistent wake-up time , even on weekends, to regulate his body clock.

• Implement a structured nap schedule, aiming for two naps per day totalling around three hours to prevent overtiredness always aligning with natural sleep rhythms.

✔ Create a Calming Bedtime Routine

• We moved the entire bedtime routine into his bedroom, reinforcing the sleep environment.

• Eliminated screens 1.5 hours before bed to prevent melatonin suppression and overstimulation.

• Aimed for a bedtime no later than 7:00 PM to align with his sleep needs, adjusting earlier when necessary.

✔ Break the Feed-to-Sleep Association

• We shifted the final bottle to 30-40 minutes before bedtime and outside his room to separate feeding from sleep.

• Since he no longer needed night feeds for nutritional reasons, we phased out overnight bottles to help him learn to resettle independently.

✔ Encourage Independent Sleep

• Introduced gentle self-soothing techniques to teach him how to fall asleep without being rocked or held.

• Limited soother use to naps and bedtime only, placing multiple soothers in his cot so he could find one on his own instead of relying on his parents.

The Outcome

Through these gradual changes, Freddie is now on an age-appropriate schedule, and his naps are becoming more consistent. He has learned to fall asleep independently, without relying on the bottle or his parents' presence, and can resettle himself when he wakes overnight—a huge milestone!

Now, Freddie is settling easily at bedtime, getting 11–12 hours of sleep each night, and waking up rested and refreshed. His parents finally feel like they have their evenings and sleep back, and most importantly, Freddie is thriving with 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?

Popular Articles 

Why Does My Baby Wake Early? Tips to Stop Early Rising and Improve Sleep

Sleep Regressions

CulaBaby Products

CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies 

Over the past week, during my Free Sleep Assessment Calls, so many parents have told me their little one is experiencing night terrors. And I completely understand—they are terrifying to watch! Before I became a Child Sleep Consultant, all three of my kids went through them at some stage, and at the time, I had no idea what was causing them.

💡 Here’s what I wish I had known sooner: Overtiredness is one of the biggest triggers! If your child suddenly screams, thrashes, or looks terrified in their sleep but isn’t fully awake, you’re likely dealing with a night terror. Unlike nightmares, night terrors happen during deep sleep (non-REM), and the next morning, your child won’t remember a thing.

So, what exactly are night terrors, and more importantly, how can you prevent them? Let’s break it down. ⬇️

What Are Night Terrors?

Night terrors are sudden, partial awakenings from deep sleep (non-REM sleep). Unlike nightmares, your child isn’t fully awake, won’t recognize you, and won’t remember it the next day. They usually happen in the first half of the night and can last anywhere from a few minutes to half an hour.

Signs of a Night Terror:
✔ Sudden screaming or crying
✔ Thrashing, kicking, or sitting up in bed
✔ Rapid breathing & sweating
✔ Eyes open but unresponsive
✔ No memory of the event the next day

What Causes Night Terrors?

Night terrors are often triggered by overtiredness or sleep disruptions. Other common causes include:

🛏 Not getting enough sleep (late bedtime, skipped naps)
🔄 Big changes in routine (travel, new school, illness)
😟 Stress or anxiety
🤒 Fever or illness
🧬 Genetics (family history of night terrors or sleepwalking)

If your child is overtired, their brain has a harder time transitioning between sleep cycles, making night terrors more likely.

How to Help Prevent Night Terrors

🛑 1. Prioritize Sleep & Avoid Overtiredness

• Move bedtime earlier by 15–30 minutes if night terrors are happening often.

• Stick to a consistent nap schedule (younger children still need daytime sleep).

• Avoid long wake windows—overtiredness is the biggest trigger!

💤 2. Keep a Calming Bedtime Routine

• Dim the lights, reduce stimulation, and avoid screens 1–2 hours before bed. Screens can hinder the production of melatonin our sleepy hormone preventing deep sleep.

• Follow the same bedtime routine every night to signal that sleep is coming.

• Introduce some breathwork to help wind down, calm the nervous system and get their body ready for sleep. 

🚫 3. Never Wake a Child During a Night Terror

• They are not actually awake and will not respond rationally.

• Trying to wake them can make the episode worse—instead, stay calm, ensure they are safe, and wait for it to pass.

🌡️ 4. Check for Other Disruptions

• Keep the room cool, quiet, and dark.

• Reduce noise and any disruptions that could trigger partial awakenings.

• If your child is sick, in pain, or going through stress, address the root cause.

Final Thoughts

Night terrors look scary but are completely normal. 

Most kids outgrow night terrors by age 6 or 7, but in most of the families I work with, they disappear completely once the child is getting enough sleep. A solid sleep schedule is key! 💛

In rare cases, an underlying medical issue could be contributing, so if you're concerned, always check with your GP.

If your child is struggling with frequent night terrors, I can help adjust their sleep schedule to make things easier! Book a free Sleep Assessment call now  and let’s get them (and you!) sleeping better. 💛

Early mornings can be a challenge for many families, but not all early wake-ups are the same. As an Infant and Child Sleep Consultant and in my experience working with families, I’ve found it helpful to distinguish between early risers and early birds.

I’m an early bird myself, and two out of my three kids are the same—no matter what time they go to bed, they’re awake between 6:00–6:30 AM like clockwork. That’s just their natural rhythm.

But early rising is a different story. This is when your little one wakes up between 5:00–6:00 AM (or even earlier!) and struggles to sleep longer. Often, this is caused by overtiredness or how early wake-ups are managed.

If this sounds like your situation, don’t worry—you’re not alone, and there are solutions. Here are some tried-and-true tips to help your child sleep past 6:00 AM (because yes, anything after 6:00 AM is officially “morning” 🙃).

Tips to Tackle Early Rising

1. Create a Sleep-Friendly Room

Your child’s sleep environment plays a huge role in their ability to sleep longer. Keep the room dark using blackout curtains and minimize outside noises with white noise machines. This helps signal to their body that it’s still time to rest.

2. Adjust Bedtime

It may seem counterintuitive, but sometimes an earlier bedtime can reduce overtiredness and help your child sleep longer in the morning. Overtired children often have more fragmented sleep and wake earlier than expected.

3. Set a Consistent Wake-Up Time

Regular wake-up times are essential for regulating your child’s internal clock. While it takes time to adjust, keeping wake-ups consistent every day—even on weekends—can make mornings more predictable.

4. Fine-Tune Naps

Daytime sleep affects nighttime rest. If your child’s naps are too long or too short, it can disrupt their overnight sleep and lead to early wake-ups. Finding the right balance and timing for naps is key.

5. Pause Before Responding

When your child wakes up early, resist the urge to immediately check on them. Sometimes, they may self-soothe and fall back asleep if given the chance. A short pause can work wonders for helping them settle themselves.

6. Keep It Calm

If they do wake early, avoid starting the day right away. Keep the room dark, and avoid stimulating activities until it’s time to wake up. This reinforces the idea that it’s still time to rest.

Why Consistency Matters

The most important thing to remember is that consistency is everything. Early rising habits don’t change overnight, but with patience and persistence, you’ll see improvements. A predictable routine can help your child—and you—enjoy smoother mornings and more restful nights.

You’ve got this! 💪

If early rising is something your family is struggling with and you’re unsure where to start, I’d love to help. Book a no-cost 15-minute sleep assessment call where we can discuss your situation and create a plan tailored to your little one’s needs. Book Below

Read more about my services here or reach out anytime—I’m here for you! 💛

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The holiday season is a magical time filled with joy and excitement, but it can also bring unique challenges when it comes to your little one’s sleep routine. Believe me as a mum of 3 and an Infant and Child Sleep Consultant I have been through it all. Traveling, disrupted schedules, and the festive buzz can make keeping to a routine feel impossible.

Don’t worry—I’ve got you covered! With a few simple strategies, you can help your child sleep well while still enjoying the magic of Christmas

1. Keep Wake-Up Times Consistent

Start each day at your child’s usual wake-up time. This consistency helps maintain their nap schedule and ensures they’re ready for both daytime rest and bedtime.

2. Adjust Naps for Flexibility

Traveling or spending time in new environments? Here’s how to handle naps on the go:

• During Travel: Align naps with long car journeys or flights to make the most of your travel time.
• In New Environments: Bring a travel cot and create a calm, dark space. If that’s not an option, a buggy with a sleep shade works well too! Minimise distractions to help them settle.
• If a Nap is Missed: Plan for an earlier bedtime to avoid overtiredness. Remember: sleep aids sleep! The more rested they are during the day, the better they’ll sleep at night.

3. Maintain a Familiar Bedtime Routine

If bedtime is delayed or you’re in a new setting, don’t stress—it’s okay! Babies and toddlers adapt well with a little extra support.

• Allow extra time for the bedtime routine to help them settle.
• Bring familiar comfort items such as their favorite teddy, blanket, or white noise machine.
• Create a dark, calming environment to signal it’s time for sleep.

4. Be Mindful of Treats and Sugar

It’s the season of indulgence, and sugary treats are everywhere! While occasional treats are perfectly fine, it’s important to be mindful of how and when they’re consumed:

• Too much sugar can:
  ⚡ Spike energy levels
  😵 Overstimulate their nervous system
  🌙 Disrupt settling and sleep
• Try to avoid sugary treats close to naps or bedtime. Balancing their intake throughout the day can help avoid these challenges.

5. Introduce Breathwork to Wind Down

The holiday season often leaves children overstimulated, making it harder to wind down at bedtime. A simple breathwork for kids  exercise can help calm their nervous system and create a sense of relaxation.

✨ Try “Snowflake Breathing”:

• Imagine blowing a snowflake gently across the room.
• Inhale deeply through the nose, then exhale slowly through the mouth.
• Repeat for 1-2 minutes to create a calm, peaceful bedtime atmosphere.

🎄 Final Reminder: Don’t Stress

If things don’t go perfectly, that’s completely okay! A day or two of disrupted sleep won’t derail your child’s routine. Well-rested children bounce back quickly. Focus on enjoying the magic of the holidays, knowing that you can easily reset their routine afterward.

Need Extra Support?

If you’re looking for more guidance on your child’s sleep, I’m here to help.Why not book in for a free 15 Minute Sleep Assessment Call. During the call you can explain the sleep challenges you are having with your little one and i can share how i can help. 

👉 Book a Free 15 Minute Sleep Assessment call now 

As a mum of three and a child sleep consultant in Ireland, I understand firsthand how challenging toddler sleep can be. One of the most essential tools for smoother nights is a well-thought-out bedtime routine. Many families I work with tend to rush through bedtime, starting in stimulating spaces like the kitchen or living room and then quickly transitioning to the bedroom, expecting their little one to fall asleep instantly. But without easing into the process and creating a sleep-friendly environment, bedtime can become a struggle.

In this blog, I’ll dive into why bedtime routines are so important and share practical tips for creating an effective, calming routine that sets your toddler up for restful sleep.

Why Bedtime Routines Matter

Between the ages of 18 months and two years, toddlers begin asserting their independence. This often leads to bedtime resistance, stalling, and delay tactics. Consistency in their bedtime routine can provide much-needed stability, helping them develop healthy sleep habits and fostering their overall well-being.

Key Benefits of a Bedtime Routine:

• Predictability: A routine signals to your toddler that it’s time to wind down, easing transitions and reducing bedtime battles.
• Security: Familiar rituals offer comfort, helping your child relax before sleep.
• Regularity: Consistent practices establish stable sleep patterns and reinforce their natural sleep-wake cycle.
• Improved Sleep Quality: A solid routine encourages deeper, more restorative sleep for your toddler and better rest for the entire family.

Effective Toddler Bedtime Rituals

Creating the perfect bedtime routine requires balancing predictability with flexibility. Every family is different, but here are key rituals and steps to consider:

Key Rituals for a Calming Routine

1. End Screen Time Early
   Stop screens at least one hour before bedtime. Blue light from screens suppresses melatonin, the sleep hormone, making it harder for your child to settle.
2. Move to the Bedroom
   When bedtime approaches, aim to transition all activities to your toddler’s room at least 30 minutes before they’re in their cot or bed. This helps signal that daytime activities are over. Dim the lights and create a calm, soothing environment to set the tone for restful sleep.
3. Brushing Teeth
   Include brushing teeth as part of the routine to encourage good hygiene and mark the start of winding down.
4. Pyjama Time
   Its a nice idea to let your toddler choose their pyjamas. This can foster independence and make bedtime more enjoyable. It gives them some choices within limits. 
5. Comfort Object
   If they have a favourite stuffed animal or blanket, include it for extra comfort.
6. Quiet Conversation
   Spend a few minutes chatting about their day. This helps them feel heard and provides emotional reassurance.
7. Storytime
   Read 1-2 short stories. Use a timer to set clear boundaries and let them know when storytime will end.
8. Relaxation Techniques
   If your toddler has a lot of energy, consider adding a brief 1-2 minute meditation or breathwork session to help them wind down.
• Sleepy Time Breathing Steps:
1. Have your toddler lie down comfortably.
2. Ask them to close their eyes and imagine floating on a cloud.
3. Guide them to take deep breaths through their nose, imagining they’re inhaling soft, fluffy clouds.
4. Exhale slowly through their mouth, picturing their breath as a gentle breeze.
9. Tuck In and Say Goodnight
   Place your toddler in their bed or cot, give them a hug and kiss, and say goodnight.
10. Turn Off the Lights and Leave Confidently
    A calm, dark room signals it’s time for sleep. Exit the room with confidence to reinforce the routine.

Steps to Build Your Routine

1. Choose a Consistent Bedtime
   A set bedtime helps regulate their body clock and signals it’s time for sleep.
2. Introduce a Sleep Chart
   Create a visual bedtime chart for your toddler to follow. Ticking off each step gives them a sense of accomplishment and routine.
3. Stick to a 30-Minute Limit
   Keep the bedtime routine short and focused to prevent overtiredness or stalling.
4. Tuck In and Follow Through
   Once you’ve established the routine, stick with it. Consistency builds trust and helps your toddler feel secure.

Have a Family Meeting
Before you begin working on improving your toddler’s sleep, take the time to sit down and have a conversation with them. Explain in a calm and positive way that you’ll be helping them learn to sleep on their own. Help them understand that getting more sleep will give them lots of energy for play and will give you more energy to join in the fun.

Keep the tone upbeat and encouraging so they feel supported and excited about this change. Outline what will happen after the bedtime routine so they know exactly what to expect—what is expected of them and how you will respond if they call out for you or get out of bed.

Consistency is key: Whatever approach you decide on, it’s important to follow through. This will help your toddler build trust in you and the process, making the transition to better sleep smoother for everyone.

Patience is Key

Changing sleep habits takes time, especially if your toddler has developed a reliance on your presence to fall asleep. Stay consistent, and they’ll learn to trust the process and feel secure.

Ready to Improve Your Toddler’s Sleep?

If bedtime battles are overwhelming you, let’s work together to create a plan that works for your family.

Book a Free 15-Minute Sleep Assessment Call
During the call, we’ll discuss your toddler’s sleep challenges, and I’ll share how I can support you in achieving better rest for your family.

Download My Free Toddler Sleep Guide
For more detailed tips and strategies, download my guide. Inside, you’ll find:

• Toddler Sleep Basics
• Creating the Right Sleep Environment
• Detailed Bedtime Routines
• Common Sleep Challenges and Solutions

Click here to download your guide now!

Let’s create restful nights and brighter days for your family! 🌙

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• I'm scared to Sleep Train. Will it damage my child? Do I need to leave them Cry it Out? 
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CulaBaby Products

CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies