Daylight Saving Time 2025 (DST) is upon us again! This Sunday, March 30th 2025 at 1am , marks the time we "spring forward" by one hour. While the thought of adjusting our clocks might bring a mix of anticipation and dread, as an Infant and Child Sleep Consultant I’m here to help make the transition as smooth as possible for your family, especially for the little ones.
The Transition: Smooth Sailing or a Bit Bumpy?
For many children, jumping ahead one hour doesn’t cause too much fuss. In fact, out of the two clock changes that happen each year, this is the easier one to adjust to. Even better news, if you have an early riser in the house, that 5am typical start will become a 6am start after the clock changes!
However, for those sensitive to changes in sleep or schedules, a little preparation can go a long way. Here are a few strategies you might consider in the week leading up to Day Light Saving to help your child adjust:
The simplest approach is to do nothing at all and switch to the new time on Sunday. Allow your child to wake up at their usual time, typically between 6 and 7:30 AM. This straightforward method works best for kids who aren't too sensitive to schedule shifts.
For children who are particularly sensitive to sleep disruptions, this approach might not be ideal. Going to bed an hour later than usual can result in an overtired child, potentially leading to bedtime resistance, frequent awakenings at night, and even earlier morning wake-ups.
Ease into the new time by shifting your child’s daily routines (including meals, naps, and bedtime) 15 minutes earlier each day for four days. So if your child goes to bed at 7pm you will adjust this to 6:45 on night one, (4 days out from the clock change), 6:30 on night 2, 6:15 on night 3 and 6pm on the night that the clock change is going to take place. You will also need to adjust morning wake ups and naps in the same way. This gradual method can help smoothly transition them to the new schedule without much disruption. By the time the clock changes, you’ll be on the same routine, just at the new time.
If a more moderate adjustment seems like the right fit, try splitting the difference. Adjust your routine (including bedtime, meal times, and naps) by half an hour earlier for both the Sunday and Monday following the time change.
With the evenings growing brighter, it’s essential to create a sleep-friendly environment in your child’s room. Here are a few tips on how to do this:
Darkness is Your Friend: Utilize blackout blinds or curtains to keep their room dark during bedtime and in the morning.
Drown Out the Noise: A white noise machine can be a lifesaver for blocking out external sounds that might disturb sleep.
Above all, maintaining consistency with your routines will help your child adapt more easily to the time change. Stick to the basics, and your family will likely find the “spring forward” a little less daunting.
Daylight Saving Time doesn’t have to spell disaster for your child’s sleep schedule. By planning ahead and choosing a strategy that best suits your child’s needs, you can ensure that the transition is as seamless as possible. Happy Spring Forward, everyone!
Liadhán Collins is a Certified Child Sleep Consultant passionate about helping families navigate the challenges of parenting with practical, empathetic solutions for better sleep. If your little one's sleep issues are making you feel stressed or overwhelmed, why not book a free 15-minute chat with her? Book Now
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The Situation
When James’ parents first reached out as a Infant & Child Sleep Consultant , they were completely exhausted. James had never been a great sleeper, but things had reached a breaking point. They were struggling with early rising, short naps, and a lengthy bedtime routine that required them to stay with him until he fell asleep. On top of that, frequent night wakings meant that he often ended up in their bed just so everyone could get some rest. At times, he also relied on a bottle to help him settle back to sleep. His parents knew they needed to make a change but weren’t sure where to start.
The Plan
After analyzing their intake form and conducting a 1 hour consultation call to learn more we put the following plan in place:
1. Lengthen Naps & Set a Consistent Nap Schedule
Our goal was for James to take a solid 1–2 hour nap to prevent over tiredness, improve his mood, and make bedtime easier. To do this we focused on setting a consistent nap schedule, ensuring that naps happened at the right time in a quiet, dark sleep environment. By lengthening his daytime sleep, we could help eliminate early rising and reduce bedtime battles.
2. Establish an Early Bedtime & Predictable Routine
We set James’ bedtime earlier , adjusting as needed based on his nap quality and sleep cues. On days when his nap was short, bedtime was moved even earlier to prevent over tiredness. A predictable, calming bedtime routine (20–30 minutes) was introduced, all in his bedroom to signal that sleep was approaching.To avoid stalling and bedtime battles, we ensured all of his needs were met before bed (bathroom, water, comfort items). We also maintained consistent sleep boundaries while giving him choices within limits—helping him feel in control (e.g., “Do you want to read one book or two?”).
3. Removing the Bottle-to-Sleep Association
As James was at an age where he didn’t need a bottle for nutrition reasons , we moved his final bottle 20–30 minutes before bedtime and gave it outside of his bedroom, so he no longer linked feeding with falling asleep.
To make the transition fun, we had James throw his bottle in the sink and say "night-night" to it, reinforcing that it was part of his evening but not needed for sleep. Since James no longer needed overnight feeds for nutrition, bottles were removed during night wakings. Instead, we used gentle soothing techniques to help him settle back to sleep.
4. Encouraging Independent Sleep
Our ultimate goal was for James to learn to fall asleep independently at bedtime without needing his parents to stay with him.
We worked on putting him down drowsy but awake and gradually reducing parental presence, helping him build confidence in settling himself.
Over time, James would learn to self-soothe during night wakings, meaning fewer disruptions and a more restful night for everyone.
The Outcome
Through consistency and patience, James is now settling to sleep independently with a calming 20–30 minute bedtime routine. He is sleeping 11–12 hours overnight with no wake-ups and no longer relying on a bottle. His naps have improved, now lasting over an hour, giving him the restorative daytime sleep he needs.
This family chose my 2-week support package, as after our initial call, we felt this was the best fit for their needs.
If you can relate to James' story and are struggling with your little one’s sleep, why not book a free 15-minute sleep assessment call with me to see how I can help? No obligation required 💛
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The Situation
When Frankie’s parents first reached out to me as a Infant & Child Sleep Consultant in Ireland , they were completely exhausted. As their third child, mum was determined not to repeat the sleep struggles she had faced with her older two. She simply didn’t have the luxury of spending hours rocking, holding, and resettling—she had three little ones to care for and needed everyone’s bedtime to run smoothly.
From the start, naps were a challenge. Frankie needed to be rocked or held to fall asleep, and transferring him into his cot without waking felt nearly impossible. Nights were even tougher—he woke frequently, relying on being rocked, replugging his soother, or taking a bottle to settle back to sleep. His parents found themselves in a constant cycle of helping him back to sleep, only for him to wake again a short time later. They knew something had to change.
The Plan
To help Frankie develop independent sleep skills and establish healthy sleep habits, we focused on the following key areas:
1. Creating an Age-Appropriate Sleep Schedule
Wake-Up Time: We set a consistent wake-up time, treating anything before 6:00 AM as nighttime. This helped regulate his body clock and build a predictable routine.
Naps: Instead of strictly following wake windows, we focused on Frankie’s sleepy cues to time his naps correctly. A calm, dark, and distraction-free sleep environment helped him transition into deeper, more restorative naps.
2. Establishing an Early Bedtime & Predictable Routine
We adjusted Frankie’s bedtime to between 6:00–7:00 PM, ensuring he wasn’t overtired before bed.
A simple, calming 20–30 minute bedtime routine was introduced—all done in his bedroom to create clear sleep associations.
This allowed Frankie to start the night with deeper, more restorative sleep, reducing his night wakings.
3. Managing Feeds & Breaking the Feed-to-Sleep Association
We monitored Frankie’s daytime intake to ensure he was getting enough nutrition, reducing unnecessary night feeds.
The last bottle was moved to 30 minutes before bedtime and given outside the bedroom to help separate feeding from sleep.
If Frankie needed a night feed, we ensured it was at the right time—between midnight and 5 AM—to avoid disrupting deep sleep or reinforcing early morning wake-ups.
4. Encouraging Independent Sleep
Self-Soothing: We introduced gentle self-soothing techniques to help Frankie learn to settle himself at bedtime, during naps, and when he woke overnight.
Soother Use: Instead of re-plugging the soother every time he woke, we placed multiple soothers in his cot so he could find and use them on his own. His parents also considered phasing it out completely to further support self-soothing.
The Outcome
It took time, patience, and consistency, but Frankie is now following an age-appropriate sleep schedule, taking long, quality naps, and settling himself to sleep independently in his cot. Bedtime has become much smoother, with fewer cries each night. While he still wakes once for a feed overnight, he’s making huge progress in self-soothing back to sleep. His parents are feeling more rested and confident, and most importantly—Frankie is getting the quality sleep he needs!
This family went with my 2 week support package as after our initial call we felt that this would be the best package for their needs.
If you can relate to this story and are struggling with your little one’s sleep, why not book a free 15-minute sleep assessment call with me to see how I can help?
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When Freddie’s parents came to me as a Child Sleep Consultant in Ireland , they were utterly exhausted after nine months of broken sleep. They had been facing frequent night wakings, short contact naps, and a strong reliance on the bottle to fall asleep.
At nap time, bedtime, and throughout the night, Freddie needed to be fed to sleep, and when he woke overnight, he couldn’t resettle without it. On top of that, he depended on his parents' presence to fall asleep, often needing to be rocked, held, or co-sleeping—reinforcing a cycle where he expected the same comfort every time he stirred.
His parents knew he wasn’t getting the restful, independent sleep he needed, and they were running on empty trying to support him. They reached out for help, ready to make changes that would benefit both Freddie and their whole family.
To help Freddie develop healthy sleep habits and learn to sleep independently, we focused on the following strategies:
✔ Establish an Age-Appropriate Sleep Schedule
Set a consistent wake-up time , even on weekends, to regulate his body clock.
Implement a structured nap schedule, aiming for two naps per day totalling around three hours to prevent overtiredness always aligning with natural sleep rhythms.
✔ Create a Calming Bedtime Routine
We moved the entire bedtime routine into his bedroom, reinforcing the sleep environment.
Eliminated screens 1.5 hours before bed to prevent melatonin suppression and overstimulation.
Aimed for a bedtime no later than 7:00 PM to align with his sleep needs, adjusting earlier when necessary.
✔ Break the Feed-to-Sleep Association
We shifted the final bottle to 30-40 minutes before bedtime and outside his room to separate feeding from sleep.
Since he no longer needed night feeds for nutritional reasons, we phased out overnight bottles to help him learn to resettle independently.
✔ Encourage Independent Sleep
Introduced gentle self-soothing techniques to teach him how to fall asleep without being rocked or held.
Limited soother use to naps and bedtime only, placing multiple soothers in his cot so he could find one on his own instead of relying on his parents.
Through these gradual changes, Freddie is now on an age-appropriate schedule, and his naps are becoming more consistent. He has learned to fall asleep independently, without relying on the bottle or his parents' presence, and can resettle himself when he wakes overnight—a huge milestone!
Now, Freddie is settling easily at bedtime, getting 11–12 hours of sleep each night, and waking up rested and refreshed. His parents finally feel like they have their evenings and sleep back, and most importantly, Freddie is thriving with the quality sleep he needs.
This family went with my 2 week support package as after our initial call we felt that this would be the best package for their needs.
If you can relate to this story and are struggling with your little one’s sleep, why not book a free 15-minute sleep assessment call with me to see how I can help?
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Over the past week, during my Free Sleep Assessment Calls, so many parents have told me their little one is experiencing night terrors. And I completely understand—they are terrifying to watch! Before I became a Child Sleep Consultant, all three of my kids went through them at some stage, and at the time, I had no idea what was causing them.
💡 Here’s what I wish I had known sooner: Overtiredness is one of the biggest triggers! If your child suddenly screams, thrashes, or looks terrified in their sleep but isn’t fully awake, you’re likely dealing with a night terror. Unlike nightmares, night terrors happen during deep sleep (non-REM), and the next morning, your child won’t remember a thing.
So, what exactly are night terrors, and more importantly, how can you prevent them? Let’s break it down. ⬇️
Night terrors are sudden, partial awakenings from deep sleep (non-REM sleep). Unlike nightmares, your child isn’t fully awake, won’t recognize you, and won’t remember it the next day. They usually happen in the first half of the night and can last anywhere from a few minutes to half an hour.
Signs of a Night Terror:
✔ Sudden screaming or crying
✔ Thrashing, kicking, or sitting up in bed
✔ Rapid breathing & sweating
✔ Eyes open but unresponsive
✔ No memory of the event the next day
Night terrors are often triggered by overtiredness or sleep disruptions. Other common causes include:
🛏 Not getting enough sleep (late bedtime, skipped naps)
🔄 Big changes in routine (travel, new school, illness)
😟 Stress or anxiety
🤒 Fever or illness
🧬 Genetics (family history of night terrors or sleepwalking)
If your child is overtired, their brain has a harder time transitioning between sleep cycles, making night terrors more likely.
🛑 1. Prioritize Sleep & Avoid Overtiredness
Move bedtime earlier by 15–30 minutes if night terrors are happening often.
Stick to a consistent nap schedule (younger children still need daytime sleep).
Avoid long wake windows—overtiredness is the biggest trigger!
💤 2. Keep a Calming Bedtime Routine
Dim the lights, reduce stimulation, and avoid screens 1–2 hours before bed. Screens can hinder the production of melatonin our sleepy hormone preventing deep sleep.
Follow the same bedtime routine every night to signal that sleep is coming.
🚫 3. Never Wake a Child During a Night Terror
They are not actually awake and will not respond rationally.
Trying to wake them can make the episode worse—instead, stay calm, ensure they are safe, and wait for it to pass.
🌡️ 4. Check for Other Disruptions
Keep the room cool, quiet, and dark.
Reduce noise and any disruptions that could trigger partial awakenings.
If your child is sick, in pain, or going through stress, address the root cause.
Night terrors look scary but are completely normal.
Most kids outgrow night terrors by age 6 or 7, but in most of the families I work with, they disappear completely once the child is getting enough sleep. A solid sleep schedule is key! 💛
In rare cases, an underlying medical issue could be contributing, so if you're concerned, always check with your GP.
If your child is struggling with frequent night terrors, I can help adjust their sleep schedule to make things easier! Book a free Sleep Assessment call now and let’s get them (and you!) sleeping better. 💛
Early mornings can be a challenge for many families, but not all early wake-ups are the same. As an Infant and Child Sleep Consultant and in my experience working with families, I’ve found it helpful to distinguish between early risers and early birds.
I’m an early bird myself, and two out of my three kids are the same—no matter what time they go to bed, they’re awake between 6:00–6:30 AM like clockwork. That’s just their natural rhythm.
But early rising is a different story. This is when your little one wakes up between 5:00–6:00 AM (or even earlier!) and struggles to sleep longer. Often, this is caused by overtiredness or how early wake-ups are managed.
If this sounds like your situation, don’t worry—you’re not alone, and there are solutions. Here are some tried-and-true tips to help your child sleep past 6:00 AM (because yes, anything after 6:00 AM is officially “morning” 🙃).
Your child’s sleep environment plays a huge role in their ability to sleep longer. Keep the room dark using blackout curtains and minimize outside noises with white noise machines. This helps signal to their body that it’s still time to rest.
It may seem counterintuitive, but sometimes an earlier bedtime can reduce overtiredness and help your child sleep longer in the morning. Overtired children often have more fragmented sleep and wake earlier than expected.
Regular wake-up times are essential for regulating your child’s internal clock. While it takes time to adjust, keeping wake-ups consistent every day—even on weekends—can make mornings more predictable.
Daytime sleep affects nighttime rest. If your child’s naps are too long or too short, it can disrupt their overnight sleep and lead to early wake-ups. Finding the right balance and timing for naps is key.
When your child wakes up early, resist the urge to immediately check on them. Sometimes, they may self-soothe and fall back asleep if given the chance. A short pause can work wonders for helping them settle themselves.
If they do wake early, avoid starting the day right away. Keep the room dark, and avoid stimulating activities until it’s time to wake up. This reinforces the idea that it’s still time to rest.
The most important thing to remember is that consistency is everything. Early rising habits don’t change overnight, but with patience and persistence, you’ll see improvements. A predictable routine can help your child—and you—enjoy smoother mornings and more restful nights.
You’ve got this! 💪
If early rising is something your family is struggling with and you’re unsure where to start, I’d love to help. Book a no-cost 15-minute sleep assessment call where we can discuss your situation and create a plan tailored to your little one’s needs. Book Below
Read more about my services here or reach out anytime—I’m here for you! 💛
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The holiday season is a magical time filled with joy and excitement, but it can also bring unique challenges when it comes to your little one’s sleep routine. Believe me as a mum of 3 and an Infant and Child Sleep Consultant I have been through it all. Traveling, disrupted schedules, and the festive buzz can make keeping to a routine feel impossible.
Don’t worry—I’ve got you covered! With a few simple strategies, you can help your child sleep well while still enjoying the magic of Christmas
Start each day at your child’s usual wake-up time. This consistency helps maintain their nap schedule and ensures they’re ready for both daytime rest and bedtime.
Traveling or spending time in new environments? Here’s how to handle naps on the go:
If bedtime is delayed or you’re in a new setting, don’t stress—it’s okay! Babies and toddlers adapt well with a little extra support.
It’s the season of indulgence, and sugary treats are everywhere! While occasional treats are perfectly fine, it’s important to be mindful of how and when they’re consumed:
The holiday season often leaves children overstimulated, making it harder to wind down at bedtime. A simple breathwork for kids exercise can help calm their nervous system and create a sense of relaxation.
✨ Try “Snowflake Breathing”:
If things don’t go perfectly, that’s completely okay! A day or two of disrupted sleep won’t derail your child’s routine. Well-rested children bounce back quickly. Focus on enjoying the magic of the holidays, knowing that you can easily reset their routine afterward.
If you’re looking for more guidance on your child’s sleep, I’m here to help.Why not book in for a free 15 Minute Sleep Assessment Call. During the call you can explain the sleep challenges you are having with your little one and i can share how i can help.
👉 Book a Free 15 Minute Sleep Assessment call now
Choose the perfect package to help your child sleep better with our child sleep consultancy packages
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As a mum of three and a child sleep consultant in Ireland, I understand firsthand how challenging toddler sleep can be. One of the most essential tools for smoother nights is a well-thought-out bedtime routine. Many families I work with tend to rush through bedtime, starting in stimulating spaces like the kitchen or living room and then quickly transitioning to the bedroom, expecting their little one to fall asleep instantly. But without easing into the process and creating a sleep-friendly environment, bedtime can become a struggle.
In this blog, I’ll dive into why bedtime routines are so important and share practical tips for creating an effective, calming routine that sets your toddler up for restful sleep.
Why Bedtime Routines Matter
Between the ages of 18 months and two years, toddlers begin asserting their independence. This often leads to bedtime resistance, stalling, and delay tactics. Consistency in their bedtime routine can provide much-needed stability, helping them develop healthy sleep habits and fostering their overall well-being.
Creating the perfect bedtime routine requires balancing predictability with flexibility. Every family is different, but here are key rituals and steps to consider:
Have a Family Meeting
Before you begin working on improving your toddler’s sleep, take the time to sit down and have a conversation with them. Explain in a calm and positive way that you’ll be helping them learn to sleep on their own. Help them understand that getting more sleep will give them lots of energy for play and will give you more energy to join in the fun.
Keep the tone upbeat and encouraging so they feel supported and excited about this change. Outline what will happen after the bedtime routine so they know exactly what to expect—what is expected of them and how you will respond if they call out for you or get out of bed.
Consistency is key: Whatever approach you decide on, it’s important to follow through. This will help your toddler build trust in you and the process, making the transition to better sleep smoother for everyone.
Changing sleep habits takes time, especially if your toddler has developed a reliance on your presence to fall asleep. Stay consistent, and they’ll learn to trust the process and feel secure.
If bedtime battles are overwhelming you, let’s work together to create a plan that works for your family.
Book a Free 15-Minute Sleep Assessment Call
During the call, we’ll discuss your toddler’s sleep challenges, and I’ll share how I can support you in achieving better rest for your family.
Download My Free Toddler Sleep Guide
For more detailed tips and strategies, download my guide. Inside, you’ll find:
Click here to download your guide now!
Let’s create restful nights and brighter days for your family! 🌙
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When Connie’s parents contacted me as a Child Sleep Consultant in Ireland , they were at their wit's end. Their little girl had been a great sleeper for the first 20 months of her life, but things had recently taken a challenging turn. Adding to their stress, they were expecting their second child, making the sleepless nights even harder to handle. They were exhausted and looking for support to get their family back on track.
Key Sleep Issues Identified:
Short Naps
While Connie was down to one nap a day, her naps were shorter than ideal, often leaving her overtired by bedtime. At her age, we wanted her naps to be closer to two hours to ensure she was getting enough daytime rest.
Late and Lengthy Bedtime
Connie's bedtime was slightly too late, especially considering she was waking from her nap before 2 PM. For a 2-year-old, most toddlers can only manage about 4-5 hours of awake time before becoming overtired.
Sleep Associations
Connie depended on her parents' presence to fall asleep at night. As a result, when she woke during the night, she couldn’t settle herself back to sleep without their help.
The Plan to Improve Connie’s Sleep:
Connie’s parents enrolled in my 2-Week Sleep Support Package, where we focused on sleep training strategies tailored to a 2-year-old’s needs. The goal was to create a healthy and consistent sleep routine to improve both her naps and nighttime sleep.
The Outcome:
Within two weeks of implementing these sleep strategies and consistent sleep training, Connie was settling down easily at night, soothing herself back to sleep during the night, and consistently sleeping 11-12 hours overnight. While her naps at home were improving—especially on weekends—she started resisting naps at crèche, which can be a common challenge for toddlers adjusting to new environments. I advised her parents to continue offering naps daily and, once she settled back into her routine, gradually shift her nap to 1 PM, aiming for 2-hour naps. Maintaining this routine will support her sleep needs until she’s around 3.5 to 4 years old.
This family chose my 2-Week Sleep Support Package after our initial call because it was the best fit for their needs.
If you’re struggling with your toddler’s sleep and can relate to Connie’s story, I’d love to help. Book a free 15-minute sleep assessment call with me, and we’ll discuss how I can support you and your little one in achieving better sleep.
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Welcoming a new baby into the world is a beautiful, life-changing experience, but it also comes with sleepless nights and the exhaustion that many parents face. If you're looking for thoughtful newborn gift ideas that truly make a difference for new parents, consider a gift that supports both baby and mum in finding better rest. The Newborn Sleep Gift Bundle by CulaBaby is designed precisely for this purpose—offering practical, luxurious, and supportive solutions that ensure a smoother transition into parenthood.
1. Strong Start – Newborn Sleep Shaping Consultation Perfect for babies aged 0-3 months and expectant parents, this one-hour video consultation lays the foundation for healthy sleep habits. While newborns under four months haven't yet developed their full biological sleep rhythms, this consultation helps guide parents on ensuring their baby remains well-rested during these early weeks.
During the consultation, parents receive personalised advice tailored to their baby’s needs, covering key topics such as:
This early guidance empowers parents with the tools needed to promote healthy sleep habits as their child grows.
2. CulaBaby Sleep Shade For parents on the go, the CulaBaby Sleep Shade is an invaluable tool. Designed for use with prams, car seats, and pushchairs, this shade creates a calm, dark, and safe sleeping environment for newborns, blocking out distractions, light, and even germs. It helps babies nap more peacefully while traveling or running errands—perfect for busy parents who need their little one to sleep soundly outside the home.
3. Silk Scrunchies for New Mums Postpartum hair changes can be a challenge, but CulaBaby’s luxurious silk scrunchies are here to help. These scrunchies glide effortlessly through hair, minimising friction and preventing breakage and frizz. Silk’s natural properties help retain moisture, keeping hair hydrated and healthy—a wonderful, practical gift for new mums during those delicate postpartum months.
The Newborn Sleep Gift Bundle is an ideal gift for new or expectant parents, combining expert guidance, practical tools, and touches of luxury to support both baby and mum. With this bundle, parents can feel more confident, rested, and prepared as they navigate the first few months of their baby’s life.
Key Benefits for Parents:
For parents seeking ongoing help with sleep challenges, CulaBaby also offers a 2-Week Full Sleep Support Package that provides continuous support tailored to your baby's sleep needs.
If you're searching for a newborn gift that truly stands out and supports the well-being of both baby and parents, the CulaBaby Newborn Sleep Gift Bundle is a perfect choice. It’s more than just a gift—it’s the start of better, more restful nights for the whole family.
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
When George’s parents came to me as an Infant and Child Sleep Consultant in Ireland, 10-month-old George was going through a challenging sleep regression that impacted the whole family.
The Situation:
After reviewing the intake form and conducting a consultation call, I discovered that George struggled with short naps, needed parental presence to fall asleep, and woke multiple times at night. The entire household was feeling sleep-deprived, affecting their overall well-being.
Key Sleep Issues Identified:
The Plan to Improve George’s Sleep:
They enrolled in a 2-week support package, where we focused on implementing effective sleep training strategies to establish a healthy sleep routine for 10-month-old George and improve his nighttime sleep.
The Outcome:
Within two weeks of implementing these sleep strategies and consistent sleep training, George’s sleep transformed. He now settles easily at bedtime and sleeps 11-12 hours through the night. His naps have also improved, giving him the quality rest he needs during the day. The family has found a new sense of balance, no longer feeling sleep-deprived and enjoying peaceful nights with their 10-month-old who sleeps soundly.
After our initial call, this family chose my 2-week support package, as we felt it best suited their needs.
If you can relate to their story and are facing challenges with your little one’s sleep, consider booking a free 15-minute sleep assessment call to see how I can support you.
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When Ailbhe’s parents reached out to me as a Child Sleep Consultant in Ireland, they described experiencing what they believed to be a four-month sleep regression.
Their little girl was taking multiple contact naps throughout the day, but there was no consistent schedule, and these naps tended to be quite short. Ailbhe was going to bed very late at night, often falling asleep in her dad's arms before being transferred to her cot. She was also waking up multiple times during the night and ending up in their bed. As first-time parents, they were feeling utterly exhausted and overwhelmed. Their goal was to gently teach Ailbhe to self-soothe and implement sleep training to help her wake less frequently during the night.
The Situation:
After reviewing the intake form and conducting a consultation call, I identified several challenges Ailbhe’s family was facing. Ailbhe didn’t have a consistent nap schedule, which is extremely common at this age. While they referred to it as the four-month sleep regression, it’s important to note that sleep disruptions are typical during this developmental stage.Up until now, a baby’s circadian rhythm hasn’t fully developed, making it difficult for them to establish a schedule. Sleep cycle structures begin to form after four months, allowing for the creation of a more consistent routine.Ailbhe was falling asleep on her mum or dad for every nap and was often rocked to sleep at bedtime, ultimately ending up in their bed. Additionally, she relied heavily on her soother, which contributed to her sleep challenges.
The Plan:
They signed up for a 2 week support package and over the course of the two weeks, we focused on implementing effective sleep training strategies to help Ailbhe establish a healthy 4 month old sleep routine suitable for her age. Our goals included setting a proper 4 month old sleep schedule, creating an early bedtime and soothing routine, phasing out her soother or dummy usage, teaching her to self-soothe, and establishing healthy sleep habits.
Establish an Age-Appropriate Schedule for a 4-Month-Old
We set a consistent morning wake-up time to regulate Ailbhe’s body clock and support a suitable 4 month old nap schedule. This consistency would prevent overtiredness and improve her nighttime sleep.
Set a Proper Nap Schedule
We created a nap schedule aligned with Ailbhe's natural sleep rhythms, ensuring she took 3 naps a day totalling around 3-4 hours of daytime sleep. This approach would help enhance her nighttime sleep quality and duration.
Example Nap Schedule for a 4-Month-Old: (Always watching out for sleep cues)
Early Bedtime and Routine
We established a bedtime of no later than 6:30/7:00 PM, paired with a consistent bedtime routine. An earlier bedtime would allow Ailbhe to start her night with deep, restorative sleep, helping to reduce night wakings.
Encourage Self-Soothing
The approach was tailored to ensure both parents felt comfortable with the sleep training method while being suitable for Ailbhe’s needs.
The Outcome:
Ailbhe is now on an age appropriate schedule, taking solid lengthy naps in her own cot, settling herself to sleep at bedtime and getting a good 11-12 hours sleep overnight.
"Before we reached out to Liadhàn we were living an exhausting life. We were having 30 minute contact naps 5-6 times a day and our little girl was constantly exhausted. She would only fall asleep for bedtime in our arms and would wake up multiple times during the night and eventually end up in our bed.
I was convinced sleep training would never work for us but Liadhán assured us it would. It only took 2 days to get onto an appropriate sleep schedule with Ailbhe taking long day time naps in her cot. At night she was able to settle herself to sleep at an earlier bedtime and sleep through the night.
It has completely changed our lives and Ailbhe is a much happier well rested baby"
This case study highlights the importance of an age-appropriate baby 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 infant and baby sleep
By implementing these strategies, parents can better support their child's sleep needs and enhance overall family well-being
If you can relate to this story and are struggling with your little one’s sleep, why not book a free 15-minute sleep assessment call with me to see how I can help?
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