Worried about the clocks going back? Are kids waking up an hour earlier? Don't stress!
Daylight Saving Time is back! On Sunday, October 27th, 2024, the clocks will go back by one hour in Ireland. For most kids, if they’re well-rested and adaptable, they won’t be stuck with an early wake-up time forever. Just like when you travel and adjust to a new time zone, they’ll adapt to this shift too! After a couple of days, their bodies will catch up.
However, for more sensitive children, this time change can be trickier. It often leads to earlier wake-ups, contributing to overtiredness and frustration for parents.
Gradual Adjustment:
In the week leading up to the clock change, gradually shift everything. Give yourself about four days to adjust. Start on Wednesday by pushing everything back by 15 minutes, including mealtimes. For example, if bedtime is usually at 6:30 PM, aim for 6:45 PM on Wednesday, then 7:00 PM on Thursday, and continue until you reach 7:30 PM by the time the clocks change. This gentle shift helps their body clock adjust smoothly.
Consistent Routine:
Manage Light Levels:
As evenings get darker, everyone will rely more on artificial light. Be mindful of how bright your home is. Keep lighting lower in the evenings to avoid overstimulation. For younger babies who can’t stay awake, using brighter light during the day can help them stay alert, but aim for a calm atmosphere in the evening.
Limit Screen Time:
Reduce screen exposure before bedtime, as blue light can interfere with melatonin production and make it harder for children to settle down.
Monitor Sleep Cues:
Pay attention to your child's sleep cues and put them to bed when they show signs of tiredness, rather than sticking rigidly to the clock.
If your child typically goes to bed at 7 PM but insists on an earlier bedtime, gradually push it back to match the new time by adjusting slowly over four days.
Remember, the time change itself isn't the issue; it’s how you manage those early wake-ups. If your child is still waking early after four weeks, review their bedtime routine to ensure it’s age-appropriate.
As challenging as it can be when the clocks go back, remember that this is an opportunity for an extra hour of sleep! With a little preparation and consistency, you can help your little ones adjust smoothly. 🌟
If you have been struggling with your little one’s sleep for a while now, why not book a free 15-minute sleep assessment call with me, a child sleep consultant, to see how I can help? As a paediatric sleep consultant and baby sleep consultant, I’m here to support you in navigating these changes for your family.
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When Conn’s parents contacted me as a Child Sleep Consultant in Ireland, they were struggling with their baby's sleep. The only way Conn would fall asleep was by being fed at nap time, bedtime, and overnight. He was waking up multiple times during the night and relied on his parents' presence to settle down, making it difficult for him to develop independent sleep skills. Being their third child, life was understandably busy, and they were exhausted.Together, we worked on effective strategies to help Conn transition away from feeding to sleep and establish healthy sleep habits.
The Situation: After reviewing the intake form and conducting a consultation call, I discovered that Conn was facing multiple sleep-related issues beyond the feeding-to-sleep habit. His naps were shorter than ideal, often due to over-tiredness and inconsistent wake-ups. Bedtime was too late, and his dependence on being fed to sleep made it difficult for him to self-soothe, resulting in frequent night wakings and being fed. Additionally, Conn had become accustomed to needing parental presence to fall asleep, hindering his ability to develop independent sleep skills.
The Plan: As a result, we focused on implementing effective sleep training strategies to help Conn establish a healthy baby sleep schedule, fostering better sleep habits and improving his overall well-being
The Outcome: Through these adjustments, Conn is now on an age-appropriate sleep schedule, and his parents are more in tune with his sleep cues. He takes longer naps, typically two or three each day, and settles down more easily at nap times. Conn has begun to soothe himself back to sleep when he wakes, successfully breaking the cycle of needing to be fed to sleep. He has gone from feeding multiple times overnight to just one feed with the goal of eliminating this feed when mum is ready to do this.
This case study highlights the importance of an age-appropriate sleep schedule and the power of consistent bedtime routines in helping babies develop healthy sleep habits. It also emphasizes the benefits of teaching self-soothing techniques, which are crucial for infants and toddlers. Additionally, it addresses the significance of differentiating between real hunger and comfort feeds, while utilizing effective soothing methods to promote independent sleep skills. By implementing these strategies, parents can better support their child's sleep needs and enhance overall family well-being
If you’re struggling with your little one’s sleep, why not book a free 15-minute sleep discovery call with me to see how I can help?
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As a child sleep consultant in Ireland and mother of three, I understand how challenging it can be when your little one is taking short naps at creche or daycare. Believe me I have been there both personally and professionally. I was inspired to write this guide as some of the families I'm working with at the moment are facing this issue, and it’s often coupled with nighttime wakings. Before starting at creche or daycare , their babies were napping for over an hour, so these shorter naps can be quite disheartening.
Since you might not have direct control over naps time at creche or daycare , here are some tips to help your baby sleep and take longer naps:
Advise on Your Baby’s Natural Sleepy Times: Babies have natural sleepy times that align with their body clock and circadian rhythms. Sharing these natural sleep patterns with your baby’s caregiver can help them recognise the right moments for naps, which can lead to better, more restorative sleep.
Discuss Wakefulness Periods: While I’m not a fan of rigid wake windows, understanding how long your baby can stay awake before needing a nap is important. If you know your child can only manage about 2 hours between naps, let the caregiver know. This can help prevent overtiredness and support better napping habits.
Encourage Consistent Sleep Schedules" Try to maintain a consistent nap schedule at home and suggest that creche or daycare aligns with these times as much as possible. Consistency helps regulate your baby’s internal clock and makes transitions smoother.
Provide a Familiar Sleep Item: If permitted, send a familiar sleep item, like a lovey or sleep sack, with your baby. This can offer comfort and a sense of familiarity during naptime.
Early Bedtime: An early bedtime can be incredibly effective in managing sleep debt from shorter naps at creche. Deep sleep occurs more readily in the early part of the night, which can help reduce night wakings. If your baby has had short naps, consider an earlier bedtime to help them catch up on rest.
Ensure The Right Amount of Overnight Sleep: Make sure your baby is getting enough sleep overnight. A well-rested child is more likely to have longer, more restorative naps during the day, even in a less controlled environment.
Maintain a Consistent Nap Schedule at Home: Although your baby may not nap as long at creche or daycare , sticking to a consistent nap schedule at home is crucial. Two days of quality naps over the weekend can help your baby recover from any sleep lost during the week.
Optimise the Home Sleep Environment: At home, create a conducive sleep environment—dark, quiet, and comfortable. A consistent sleep environment helps support better sleep, even if creche naps are shorter.
Give Your Baby Time and Space: In many creches or daycare , if a baby wakes up, they might be taken out of the room to avoid disturbing others. If possible, ask the caregiver to give your baby a few extra minutes. Sometimes, with a little time and space, your baby may fall back asleep.
Be Prepared for Some Disruption: Changes can cause temporary disruptions in sleep patterns, but if your baby has been a good sleeper before, this phase should pass relatively quickly.
Naps at creche or daycare can be frustrating, but with these tips you can help your baby make the most of their nap time even when you have less control over their environment.
If you’re feeling overwhelmed with your baby's sleep challenges or toddler sleep issues, why not book a free 15-minute sleep discovery call? We can discuss your current sleep problems, such as night wakings, refusing naps, or establishing a bedtime routine, and how I can help you find the solutions you need for better sleep in your little one.
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When Carters parents reached out to me as a Child Sleep Consultant in Ireland , their little boy had never slept through the night. He was taking short naps, struggling to settle at bedtime, and waking up frequently. Both parents had demanding work schedules—Dad worked nights and Mum had long days—so sleep was crucial for everyone’s well-being and Carter’s growth.
The Situation:After I analyzed the intake form and did our one-hour sleep consultation call, we discovered that Carter’s nap and bedtime routine were causing several issues. His nap schedule didn’t fit his age, causing him to miss those crucial “sleepy windows” that are key for restful sleep. This led to short and inconsistent naps, often taken in different places like the buggy or cot. His bedtime was also quite late, and given his short naps and frequent night wakings, he needed an earlier bedtime to help him catch up on rest. Carter had also become reliant on the bottle, especially in the early morning hours, creating a negative sleep association where feeding was essential for getting back to sleep. Additionally, he depended on rocking, patting, and the soother to fall asleep.
The Plan: To tackle these issues, we made the following changes:
The Outcome: After just two weeks, Carter was able to self-soothe and settle himself to sleep at both naptime and bedtime. He transitioned to long, restful naps and was consistently getting 11-12 hours of sleep each night. This improvement in Carter’s sleep had a remarkable impact on his overall well-being. The consistent sleep schedule and full nights of sleep we established made a significant difference for the entire family. Carter is now happier and more alert during the day, and his parents are finally getting the rest they need to manage their demanding work schedules. With these new healthy sleep habits, Carter is on track for optimal growth and development.
If you’re feeling overwhelmed with your baby's sleep challenges or toddler sleep issues, why not book a free 15-minute sleep assessment call? We can discuss your current sleep problems, such as night wakings, feeding to sleep, or establishing a bedtime routine, and how I can help you find the solutions you need for better sleep in your little one
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As a child sleep consultant and a mum of three, I completely understand how frustrating and exhausting it can be when your baby takes short naps. If you’re struggling with nap durations that seem all too brief, know that you’re not alone. There are several reasons why short naps happen, and understanding these can help you find effective solutions to extend those precious nap times, ensuring your little one gets the restorative sleep they need.
Developmental Phases: Babies go through various developmental stages that can disrupt their sleep patterns. Growth spurts, cognitive leaps, and milestones like learning to crawl or walk can make their sleep more fragmented. These phases are temporary but can certainly impact nap lengths.
Overstimulation or Understimulation: The level of stimulation before nap time can affect how long your baby sleeps. If your little one is overstimulated, they might struggle to settle down. Conversely, if they haven’t been active enough during their wake periods, they might find it hard to drift into a deep, restful sleep.
Sleep Environment: The environment where your baby naps plays a crucial role in nap duration. Factors like too much light, noise, or inconsistent sleep cues can prevent longer naps. Creating a conducive sleep environment is key to extending nap times.
Incomplete Sleep Cycles: Babies have shorter sleep cycles compared to adults. If they wake up at the end of a sleep cycle—say, after just 30 minutes—they might struggle to transition into the next cycle, leading to fragmented naps.
Watch for Sleep Cues 👀: Pay attention to your baby’s sleepy signals, such as yawning, rubbing their eyes, or becoming fussy. Putting your baby down for a nap at the first sign of tiredness helps prevent overtiredness, which makes falling and staying asleep much harder.
Create a Conducive Sleep Environment 🌑: Ensure that the nap environment is dark, quiet, and cool. Use white noise to mask disruptive sounds and blackout curtains to simulate nighttime conditions. A calm and consistent atmosphere promotes longer, more restful naps.
Establish Consistent Routines 🔄: Consistency is crucial for longer naps. Develop a predictable nap routine that might include a short lullaby, a darkened room, and some gentle rocking or cuddling before laying your baby down. This helps signal that it’s time for sleep and reinforces their nap routine.
Allow Time to Settle ⏳: If your baby wakes after a short nap, give them a few moments to see if they can fall back to sleep on their own. Avoid rushing in immediately, as giving them a bit of space might help them settle back into sleep without your intervention.
Consistent Sleep/Wake Times 🕒: Maintaining a regular schedule helps regulate your baby’s internal clock. Keeping consistent sleep and wake times can improve the length and quality of naps, making it easier for your baby to develop a stable sleep pattern.
If you’ve been dealing with short naps for a while now, there might be additional factors at play. Why not book a free 15-minute discovery call with me to see how I can help? Together, we can identify any underlying issues and find solutions tailored to your baby’s needs. 🌟👶
By understanding the reasons behind short naps and applying these strategies, you can help your baby get the restorative sleep they need during the day. Consistent, mindful adjustments can make a significant difference in nap quality and overall sleep patterns.
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As a Child Sleep Consultant, I often hear from parents stuck in the cycle of giving their baby a bottle to fall asleep, even when they know their baby doesn’t need it. It’s a common concern—babies wake up during the night, and the only thing that seems to soothe them is a bottle. However, this can create a tricky habit that’s hard to break.
By around 6 to 8 months of age, most babies can sleep through the night without needing to be fed. Their nutritional needs are typically met during the day, and any nighttime feeding is likely more about comfort than hunger. If you’re unsure, it’s always a good idea to check with your GP.
When a baby relies on a bottle (or breastfeeding) to fall back asleep, it creates a negative sleep association. They begin to connect sleep with feeding, making it difficult for them to return to sleep without it. This association can lead to more frequent nighttime wakings, which only perpetuates the cycle.
When working with families, I help distinguish between real and comfort feeds. We focus on ensuring your baby is getting enough nutrition during the day, which allows us to gradually reduce or eliminate nighttime feeds. Although many parents fear this process will be challenging, they often find that as their baby’s sleep improves—both during the day and at night—the need for those nighttime feeds diminishes.
If you’re feeling overwhelmed by your baby’s sleep challenges and are ready to break the bottle-to-sleep habit, why not book a free 15-minute Sleep Discovery Call with me? Together, we can create a plan to help your baby (and you!) sleep better through the night.
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As a Child Sleep Consultant, I often hear parents mention wake windows as a key part of their baby’s sleep routine. While wake windows can be a helpful guide, it’s essential to remember that every child is different. What works for one baby may not work for another.
Strictly adhering to wake windows can sometimes cause more harm than good. It can lead to missing your baby’s optimal sleep window, resulting in overtiredness. An overtired baby struggles more with falling and staying asleep, leading to frequent night wakings and disrupted sleep patterns.
Instead of focusing solely on wake windows, I encourage parents to tune into their baby’s natural sleep rhythms. Look for sleepy cues—like yawning, rubbing eyes, or slowing down—and put your baby to sleep when they show signs of tiredness. This approach aligns better with their natural rhythms and ensures they get the deep, restorative sleep they need.
The key takeaway? Flexibility and responsiveness to your baby’s needs are crucial. Don’t stick rigidly to a one-size-fits-all schedule based on wake windows alone. By supporting your baby’s natural sleep patterns, you can reduce the likelihood of sleep challenges.
If you’re feeling overwhelmed and need guidance on helping your baby sleep better, why not book a free 15-minute Sleep Discovery Call with me? Let’s work together to create a sleep plan that suits your baby’s unique needs. 💖😴
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When Meabh’s parents reached out, they were struggling with their 7.5-month-old daughter’s sleep. Despite their efforts to encourage self-soothing, Meabh relied heavily on their assistance to fall back asleep, which reinforced her dependency.
The Situation: Meabh's sleep schedule wasn’t ideal for her age. She woke up too early, often due to over-tiredness at bedtime and insufficient naps. Her nap schedule was inconsistent, with wakeful periods between naps being too long. This made it difficult for her to connect sleep cycles, leading to poor-quality sleep. Additionally, her naps often took place in varying environments, further affecting her ability to rest well. Though her parents were working on encouraging self-soothing, Meabh still relied heavily on intervention to fall back asleep, reinforcing her dependence on external help.
The Plan: To address these issues, we implemented the following strategies:
The Outcome: With these changes, Meabh’s sleep improved significantly. She began waking up later, taking more consistent naps, and learned to self-soothe. This led to fewer nighttime awakenings and better overall sleep for both Meabh and her parents.
This case study highlights the importance of consistency and aligning naps with natural sleep periods to improve a child’s sleep quality.
If you’re struggling with your little one’s sleep, why not book a free 15-minute sleep discovery call with me to see how I can help you?
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As a Child Sleep Consultant and mum of three, I understand that naps can't always happen at home in a crib or cot, especially with young babies who need frequent naps or when you're on the go. While I always recommend crib naps for the most restorative sleep, life often demands flexibility.
That’s where the CulaBaby Sleep Shade comes in handy. This essential tool helps maintain your baby’s nap schedule by creating a dark, peaceful environment, no matter where you are. It reduces stimulation from outside noise and distractions, fitting most strollers, carriers, and prams with ease. Whether you're on holiday, running errands, or juggling multiple schedules, the CulaBaby Sleep Shade ensures naptime consistency and helps your baby get the sleep they need.
When flexibility is necessary, the CulaBaby Sleep Shade is a game-changer for naps on the go!
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CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies
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As a mum of three and a child sleep consultant, I’ve seen firsthand how crucial naps are for a toddler’s overall well-being and their nighttime sleep quality. Naps play a key role in helping your little one recharge during the day, which in turn impacts how well they sleep at night.
Here’s a breakdown of age-appropriate nap schedules to help guide you:
Young Toddlers (12-18 Months):
At this age, your toddler typically needs two naps per day: one in the morning and one in the early afternoon. Each nap may last around 1.5 to 2 hours. This routine helps ensure they get enough rest during the day, preventing overtiredness by bedtime.
Toddlers (18 Months to 3 Years):
As your toddler grows, they may transition to one afternoon nap. The duration of this nap can range from 1.5 to 3 hours. Some toddlers might still need a shorter morning nap during this phase, but most will gradually move to just one solid afternoon nap.
Transition Period (Around 3 to 4 Years):
As your child approaches preschool age, they might start showing signs of being ready to drop the afternoon nap altogether. Look out for resistance to naps or difficulty falling asleep at the usual time, and adjust their schedule accordingly.
To make naps more effective, maintain a consistent nap routine. This could include a calming pre-nap activity like reading a book or singing a lullaby. The environment should also be conducive to sleep: a darkened room, a comfortable sleep surface, and minimal distractions.
It’s important to be flexible and responsive to your toddler’s changing sleep needs. If you notice that your child is ready to transition from two naps to one or to drop naps entirely, adapt their schedule to meet their new needs. Remember, every child is unique, and their nap requirements may vary.
By understanding and adapting to your toddler’s nap needs, you can help ensure they get the rest they need to thrive both during the day and at night. If you’re feeling overwhelmed or need personalized guidance, why not book a free 15-minute sleep discovery call with me? I'm here to help you and your family find the best sleep solutions.
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As a Child Sleep Consultant, I understand that managing a baby’s nap schedule can be challenging, especially when life doesn’t slow down for nap time. Whether it’s a family holiday, a day out, another child's school collection, or just running errands, keeping up with a baby’s sleep routine can feel impossible when you're constantly on the move. But consistency is key to maintaining healthy sleep habits, and that’s where a sleep shade like the CulaBaby Sleep Shade becomes an invaluable tool.
The CulaBaby Sleep Shade is designed to create a dark, peaceful environment for your baby, no matter where you are. This can be a game-changer during those early months when babies are particularly sensitive to their sleep surroundings and sleep often. The shade helps block out distracting lights and visual stimuli, allowing your baby to relax and drift off to sleep more easily, even when you're out and about in a safe way.
Traveling or being away from home doesn’t have to mean disrupted sleep. By incorporating the CulaBaby Sleep Shade into your routine, you can provide your baby with a familiar, soothing sleep environment, helping to maintain their nap schedule and ensuring they get the rest they need, regardless of where you are.
CulaBaby Products
CulaBaby Sleep Shade, CulaBaby Silk Pillowcase, CulaBaby Silk Scrunchies
Popular Articles
How to Teach Your Baby To Self Soothe
The Impact Of Sleep on Children and Parents” Why Good Sleep Habits Matter
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
