Your baby is not yet sleeping and you are sorely lacking in sleep? A child sleep expert gives her advice to help parents quickly fall back into the arms of Morpheus.
Many parents are concerned about the lack of sleep, either because their child is not sleeping through the night yet, or because he has sleep disorders. In any case, in the long term, the parents (but also the child) find themselves exhausted and have only one desire, to find a good sleep and long peaceful nights. For this, Rosey Davidson, child sleep expert and co-founder of the Just Chill Baby Sleep site, shared with the media Mirror his 6 tips to help parents sleep better.
1- Take advantage of natural light outdoors
Expose yourself to natural light, especially in the morningsimply going outside or taking a short walk would be beneficial for our internal clock. “Exposure to natural light, especially in the morning, can help our internal biological clock know when to fall asleep at night,” explains Rosey Davidson. The same is true for babies.
2- Have a daily routine
Have a regular routine for you and your child would also help the biological clock to regulate itself. It is right to “start and end your day at around the same time”, as well as that of your baby, underlines the expert. It’s also a good way to set nap times for baby and predict when he’ll be tired.
3- Have a good sleeping environment
To sleep better, our bedroom should be optimized. The sleep expert recommends that parentsinstall blackout blinds or curtains at their bedroom windows. “Darkness helps us fall asleep and stay asleep,” she argues. The same applies to the beddingit is necessary to have a fairly firm mattress.
4- Respect the child’s day and night balance
A child is generally reassured when he knows how his day will unfold. If a baby sleeps all day, he’ll likely be awake at night, and that can disrupt his previous sleep pattern, as well as yours. It is therefore essential, according to Rosey Davidson, to respect the child’s day/night balance. And this of course involves setting up a routine, with fixed bedtime and nap times for the child.
5- Have an optimal temperature in the bedroom
“The optimal temperature for sleeping is 16 to 20°C”, says the sleep expert. According to her, we all sleep a little better when it’s cooler in our bedroom. This criterion also applies to the child, the temperature of the baby’s room must be between 18°C and 20°C.
6- Give baby autonomy
There’s nothing wrong with tucking or rocking baby to sleep, but these repeated long-term habits can be counterproductive. For the specialist, it is best to gradually give a little independence to the child so that he falls asleep on his own. and that your nights go better.