Understanding Night Wakings in Children
It’s entirely normal for infants and young children to wake up during the night. Interestingly, adults experience similar awakenings; we just tend to drift back to sleep without being fully aware of it. While it may be unrealistic to expect night wakings to disappear completely, the aim is to assist your child in resettling when their fundamental needs are met, such as when they are not hungry, unwell, or uncomfortable. However, it’s vital not to set overly ambitious expectations too early.
Expert Insights on Sleep
“Avoid comparing your child to others,” advises child sleep specialist Gemma Coe. “By around six months, some babies start to independently link sleep cycles, leading to more consistent sleep patterns. However, even toddlers and young children can experience disruptions.” These nighttime awakenings can be frustrating and exhausting for parents. While there is no universal solution, equipping yourself with the right knowledge and tools can help mitigate night wakings, promoting a more restful night for everyone involved.
Practical Tips for Better Sleep
Here are some effective strategies shared by Coe to help children fall asleep and stay asleep:
Nail the Bedtime Routine
A well-structured bedtime routine is essential for establishing a solid foundation for quality sleep. It fosters predictability and familiarity, instilling a sense of security in children that aids in regulating their breathing, heart rate, and emotions—all crucial elements for falling and staying asleep. Just as adults follow nightly rituals like brushing teeth and changing into pajamas, children benefit from a simple, consistent routine that signals bedtime is approaching. The key is consistency; repeating the same steps each night helps children know what to expect.
Foods That Promote Sleep
Your child’s diet can significantly influence their sleep quality at night. To encourage restful sleep, steer clear of sugary snacks and anything containing caffeine. For children old enough to eat almonds, they can be a fantastic bedtime snack, as they are rich in magnesium, which promotes sleep and muscle relaxation. Additionally, they help maintain stable blood sugar levels overnight. Bananas also make an excellent choice; they are packed with magnesium and potassium and contain an amino acid that supports sleep. Try blending one banana with a cup of milk for a delicious pre-bedtime treat.
Introduce a Comforter
For children over 12 months, introducing a comfort object can significantly enhance sleep quality. This could be a favorite toy or a soft blanket. Comforters act as ‘transitional objects,’ providing security and familiarity, which helps children self-soothe and resettle during nighttime awakenings.
Use a Calm Voice – Keep the Lights Dim
When night wakings occur, it’s important to keep interactions low-key. Use a calm voice, maintain dim lighting, and keep conversations brief. Since young children are not yet able to grasp the concept of time, your tone and actions play a crucial role in reinforcing the difference between night and day.
Choose a Sleep Training Method That Works for You
Many parents hesitate at the thought of sleep training, often picturing long hours of their child crying. However, it doesn’t have to be that way. The key is to find an approach that suits both your parenting style and your child’s temperament. Some families thrive with a gentle, hands-on method—such as sitting nearby and gradually reducing your presence—while others find spaced reassurance (checking in at intervals) to be more effective. Above all, consistency is essential.
Tackle Nightmares with Care
Nightmares typically occur during light sleep (REM sleep), often in the second half of the night. When a child wakes from a nightmare, they may vividly remember the dream and require comfort. If they’re old enough, a simple reassurance like, “It wasn’t real; it was just a dream. You’re safe now,” can help them process it. However, younger children may struggle to separate dreams from reality, so providing comfort is vital. Stay calm and offer reassurance. The reset technique can also be beneficial—turning over the pillow, taking a sip of water, or going to the bathroom can symbolize a fresh start.
Pause Before Responding
Babies and toddlers often make various noises while sleeping, including babbling, grunting, and whining. These sounds are usually part of their lighter sleep stages, and intervening too quickly can fully wake them when they might otherwise settle back down on their own. Pause and observe before responding. If they’re wriggling, chatting, or making soft noises but do not appear distressed, give them a minute or two to see if they can resettle. This practice not only prevents unnecessary wake-ups but also aids in developing self-settling skills.
Check the Room Temperature
Waking up early, especially around 5 AM, can be incredibly frustrating. Often, these early wakings are linked to environmental factors. Ensure the room remains dark and quiet until the desired wake-up time—installing blackout blinds can be particularly helpful. Additionally, children may wake early because they are too cold, so check the temperature and consider using a sleep sack. The ideal sleep temperature ranges from 16-20°C.
Try White Noise
White noise machines can be effective in blocking out unwanted household noises that might disturb your little one. It’s perfectly fine to keep the machine running throughout the night, but ensure the volume does not exceed 50 dB.
Anticipate Night Wakings Around Major Changes
Significant changes such as transitioning to a new bed, starting a new school year, or welcoming a new sibling can be overwhelming for children and often disrupt their sleep. To ease these transitions, involve them in the process. Let them choose their bedding, spend time playing in their room and on the new bed during the day to create familiarity. If a new sibling is on the way, reading books about babies and including them in nursery preparations can help them adjust positively.
Gemma Coe is the author of ‘Newborn Sleep Foundations’ and the founder of The Bedtime Meditation Club, set to launch in May 2025.
