“The clocks spring forward on 25th March and at last the official British Summer time begins. We can say goodbye to the cold dark winter, “hurrah”, and even though we lose an hours sleep, the benefits of the longer brighter days ahead more than make up for it!

For about 3 weeks leading up to 25th March start putting your baby or child to bed 15 minutes earlier. Do this slowly, shifting the time every 3 to 4 days. The aim is to move their body clocks so they are falling asleep an hour earlier than before. And just as importantly you will also need to wake your baby up 15 minutes earlier in the morning! This will help to regulate their body clock and keep your plan on course.

But don’t just change the time you say goodnight to them, you will also need to move the start of their bedtime routine, nap time and just as importantly meal times. Eating and sleeping go hand in hand with regulating our circadian rhythms so it is vital you change meal times too.

Give clear consistent signals to your baby or child that bedtime is coming with a focused winding down bedtime routine that includes a short bath, singing a lullaby or quiet story, a cuddle and then into bed. Keep the bedroom darkened to help produce the sleep hormone melatonin and just use a small nightlight to help you prepare your child for sleep. This will also help them feel comforted should they wake up in the middle of the night.

Light has an enormous influence on our body clocks and the production of melatonin, so as soon as you can in the morning get the family outside into the daylight, this will help suppress the sleep hormone and wake your little ones up.

But overall rejoice the fact that we’ve seen the back of winter for the next few months!!
Good luck!”

Written by Mandy Gurney Founder of Millpond Children’s Sleep Clinic
www.mill-pond.co.uk
0208 444 0040

Millpond Children’s Sleep Clinic tips for sleep

Christmas is a time for late nights, fun games, tons of chocolate and chaotic routines. Once all the presses’ have been opened and played with and the turkey and mince pies eaten, we all yearn for a good rest and plenty of sleep. But for some children the late nights and excitement means a time of sleep deprivation and getting your little ones back on track after all the festivities can take hard work and effort.

So where to start:

Switch off the TV at least 30 minutes before sleep

Tidy away all the new toys

Have a bedtime snack that avoids sugary foods, instead have a glass of warm milk and an oat cookie or banana

Have a winding down routine that includes a warm bath that lasts only 5 minutes.

Go straight into the bedroom with the lights low for a story and say good night.

Keep all your interaction with your child calm and simple.

Keep the bedroom dark and cool, about 18 degrees C.

Wake your child every morning at the same time to regulate their body clock.

If you need a little extra support and guidance for your child’s sleep, contact Millpond Children’s Sleep Clinic direct. Throughout December and January we are offering a 10% discount off our sleep packages. Quote “Christmas sleep” when you book.

0208 444 0040

Merry Christmas and a Happy New Year!!

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