Jump to Section
Almost all of us struggle with sleep issues at some point in our parenting lives. It doesn’t matter if it’s your baby or toddler, sleep struggles can seem like a never-ending journey on a very sleep-deprived road. If you’re not sleeping well because you’re sharing a bed with your little one, or you want to reclaim your bed as an adult-only zone (for some grown-up ‘alone time’), here are a few things you can do to help.
Create a Sleep Sanctuary for Your Baby
Once sleep starts to get organized (starting as soon as 2 months old) the body needs certain things to help make sleep restorative. Your baby needs a dark, quiet, and cool sleep environment for ultimate sleep success. You can help create that for them!
- Wondering if baby is too hot or too cold? Place two fingers on the back of their neck to get the best feel for their body temperature. If you’re worried about them getting cold at night, you can use a sleep sack – a wearable blanket.
- Be sure you’re always practicing the ABC’s of safe sleep (Alone, on their Back, in their Crib)
- The darker the room, the better. Even a sliver of light is enough to wake the most sensitive of sleepers during their sleep cycle transitions. Blackout blinds (or even foil on the window) can be your best friend!
- Consider a white noise machine. We recommend one that makes a continuous noise (not music) and stays on until you turn it off. As long as it is across the room and used on a low volume it is safe to use.
Make Naps a Priority During Daytime
If we put them to bed while their body is naturally telling them that it’s ready for sleep, a couple of great things happen. First, it’s easier to get them to sleep (no more bouncing, rocking, or driving around trying to quiet them) and second, they get that healthy, restorative sleep that will make them better rested and happier.
Introduce a Calming Bedtime Routine
Try bath time, stories, cuddles, and gentle talks during your baby’s bedtime routine. Massage and touch are a great addition to your baby’s bedtime routine. It can relax them and promote longer sleep at night. Following these steps towards healthier sleep will make it easier for your baby to get used to their crib and get the best sleep they need. It also allows you to reclaim your bed for you and your partner, so you can focus on the couple time you need.
How to Get Mama’s Groove Back
Make Your Bedroom a Non-Tech Zone
Your bedroom should be completely free of distractions, so you can focus on one another. Get rid of your televisions, computers, and phones. The blue LED light from these screens prevents our natural sleep hormone melatonin to be released. It stimulates our brains and turns the sleep switch off. Spend time distracting each other instead of looking at your phone.
Establish a Relaxing Routine
Just like we implement a consistent calming routine for our little one, grown-ups should practice one as well. For special nights, include a couple’s massage or relax in a warm bath surrounded by candles, and play some calming, romantic music.
Keeping the room dimly lit not only produces a romantic ambience but the darkness also helps cue the brain to release melatonin. When we think of sexy sleep, we may automatically think silk sheets – but a cool environment is best. Natural fibres like cotton are the most breathable, keeping you both cool and comfortable.
We hope you found these tips to reclaim your bedroom helpful.
For more great sleep-related advice, check out our excellent selection of articles in our Learning Centre. We also have expert advice on a number of other subjects, not to mention, product reviews on the latest and greatest baby gear!