Sleep Rituals


What are sleep rituals?

A sleep ritual before nap and bedtime is super beneficial. Taking your baby to their room 10-15min before bedtime and engaging in low-key activities (reading books, singing lullabies), helps babies transition for the hustle and bustle of the day, into a relaxed, sleepy mode. Reading the same book or singing the same lullaby can become very good sleep rituals!. These activities will become sleep cues for your baby, and prepare them for transitioning from wake to sleep.

Sometimes reading your baby sleepy signs can be tricky. While some signs are easier to spot than others, babies don’t always signal clearly they are tired when they are overwhelmed. If they are very stimulated and engaged, they might not send you a signal at all.

It’s on us to be observant and notice the signs…

Is your baby:

  • Clingy

  • Less engaged

  • Getting upset easily

  • Impossible to please

  • Fussy

Do you notice:

  • Red eyes

  • Red eyebrows

  • Tugging on the ear

  • Glossy eyes

If you know your baby is approaching their nap time, it’s a good idea to start preparing the scenery: reduce stimulation; turn down the music; if many people are around, it’s a good idea to take them to a quiet area, preferably their room, to calm down. If you are out and about, aim to leave the place in time for their nap.

A routine is key here, for a natural transition. Of course, it’s impossible to always maintain a routine, yet we can try and help our baby as much as possible. An over-tired and over-stimulated baby can struggle to transition from wake to sleep mode. A perfectly happy baby one moment, will turn into a grumpy, crying, inconsolable baby the next moment. It will be very tough for us to soothe them, and hard for them to calm down. We can and should avoid this.

Introducing independent sleep associations can enhance the effects of your baby’s sleep ritual and support their journey toward independent settling.

Co-dependent sleep associations:

Feeding

Rocking

Swinging

Walking with baby in arms

Bouncing

Tapping

Singing

Independent sleep associations:

Dummy

Cuddly/lovey (from 7m according to Red Nose, Australia)

Swaddle/PJ

White noise

Dark room (preferably the same room every time)

Cot

What does a sleep ritual can look like:

  • Take baby to their room 10-15min before sleep is due (nap or bedtime)

  • Dim the lights, close the curtains and door

  • Put baby in their sleep gear (PJ/sleeping bag/swaddle)

  • Cuddle on the floor or a chair

  • Read a book (I recommend no more than 3). Reading the same book every time will really help cement this process

  • Sing a lullaby

  • Give them a dummy (if they take one)

  • Turn on the white noise machine (a good brand is Hushh)

Now that baby is calm and prepared for settling, you can begin the settling method of your choice.

A sleep routine will support your baby during its various developmental stages, sleep regressions, illnesses, overstimulation, and changes. A sleep ritual will help your babies wind down quickly, avoid getting overtired, and get the good sleep they need.

For those battling with early morning wake-ups, here is a quick guide to help fix this frustrating habit.

To find out more about sleep rituals, transitions to sleep, and starting your baby on good sleep habits, book your sleep consultation package or a discovery call below.

Smadar ZmirinTwinful LifeComment