Small tweaks. Big relief. Happier nights.

As a Sleep Coach I often coach parents who feel like reliable sleep or even just an extra hour at a time is a huge unachievable goal and although there will always be times that sleep is disrupted there are a lot of small changes that can make a big difference. 

The magic is that these suggestions are things you could start tonight and some of these changes take under a minute.

Let’s dive into the little things that really do make a surprisingly big impact.

Lighting

Light is one of the strongest cues for our little ones’ body clocks. Bright lights and natural light signal wake times and having a nice dark room signals to them that it’s still sleep time. 

Easy tweaks:

• Use warm dim lamps instead of bright overhead lights in the evenings and when winding down.
  

• Block out early-morning sunshine as much as possible (especially in summer when the sun doesn’t care about your need for sleep…).
  

• For feeds overnight, keep lights super low and for older kids a red night light means their circadian rhythm won't be disrupted. 

Temperature and Layers

Most little ones sleep best around 18–20°C, but every house and every child is a little different. What really matters is how your child’s body feels. If they are clammy, sweaty or upset they may be too warm. If they are waking frequently, especially around 4/5am suddenly, the temperature may be dropping too low in their room. 

Try this:

• Dress them in layers you can easily adjust.
  

• Choose breathable fabrics like cotton and merino.
  

• If the room tends to run warm, keep bedding simple and light.

• Sometimes you may need to keep a heater on a thermostat in their room for longer than you think. 

• Start cooling the room early for evening sleep by closing curtains and promoting airflow. 

White noise

White noise creates a steady, soothing environment that drowns out barking dogs, siblings playing, pots clanging… basically all the joys of family life as well as being a solid parent managed sleep association. This means when your little one wakes overnight the white noise is still going just like when they drifted off which helps with resettling. 

Try this:

• Use a low, consistent sound.
  

• Use white noise on the go as a sleep cue.
  

• Run it continuously through naps and nights..

Familiar sleep cues

Babies and toddlers love predictability. A few repeated sleep cues help their bodies shift from “busy” to “bedtime”. Working on a bedtime routine that can be replicated anywhere will take the stress out of bedtime when travelling too. 

Simple, lovely ideas:

• A short book
  

• A cuddle with their comforter
  

• A favourite sleep phrase
  

• Their favourite sleep sack
  

• A dark room and white noise

You don’t need to reinvent bedtime. You don’t need perfect routines. You don’t need every product under the sun. Start with one or two of these small environmental tweaks and watch how your little one responds. 

Check out my shopping list of my favourite sleep friendly Bear & Moo products below and  if you ever need personal support you can reach out to me at Sure Sleep. 

Aleisha Wilkinson

Family Sleep and Wellness Coach

www.suresleep.co.nz

Instagram.com/sure_sleep 

Shopping list 

https://bearandmoo.co.nz/products/hello-poppet-ribbed-all-in-one-longsleeve

https://bearandmoo.co.nz/products/yogasleep-hushh 

https://bearandmoo.co.nz/products/bear-moo-snuggly-comforter 

https://bearandmoo.co.nz/products/the-kiss-co-i-got-you-some-kisses