Hoorah for the warmer weather! Parents everywhere rejoice as we’re now pretty much guaranteed a decent day outside in the garden, at the park or even at the beach if we’re lucky. Life always seems that much easier when the sun is shining, more so when you have a toddler that loves to be on the go. Plus, plenty of fresh air is essential for a good night’s sleep so the arrival of summer is a wi all round, don’t you think? That said, the warm and sunny weather means you need to be extra vigilant when it comes to you toddler and sun care because the last thing you want is sunburn, sunstroke or dehydration. Read on to find out our top three sun care tips for toddlers…

Have a summer bag

Inside your summer bag, you need to make sure you have everything you need for sun safety, ready to go. Keep it by the door, so that you can grab it on your way out because lets face it- the British summer weather can be less than predictable. It might start out cloudy and cold, but by the time you get to the park it could be blazing hot. So if you have your summer prep bag ready to go, you won’t get caught out. That said, don’t forget to apply sun screen at least half an hour before you leave the house, whether its cloudy or not. Perhaps buy two bottles (most places will do two for one deals etc) and have one to keep in the house and one for your bag.

So what should go inside your summer bag?

• Sun screen. Obviously.
• SnoozeShade
• Hat
• Sunglasses
• Light, long sleeved top and trousers
• Hand fan
• Bottle of water
• Another bottle of water
• Snacks
• Nappies and wipes
• Paracetamol

Those are the essentials. The rest is up to you. Preparation is key.

Have a summer routine

A good day time routine always helps when you have toddlers, especially the type who like to constantly question what is happening next, and what is happening after that, and after that and after that… You get the idea. Toddlers like routine, and as a parent it’s quite handy to know what you’re doing too. Always start the day with a plan!

A summer routine is simple. It means avoiding the sun when it’s at its hottest. There’s nothing stopping you from adopting a more Mediterranean way of life with afternoon siestas! The sun is hottest around midday until about 3pm, so make this nap time if you can, and stay indoors. Plan your activities and outings around this during the hotter summer months, and if you can’t then make sure you have your SnoozeShade (should be in your summer bag anyway!) handy so you can create a shady environment wherever you are.

Toddlers are notorious for taking off their hats and wriggling away from you when its time to reapply sun screen, so if you avoid the sun as much as possible, this helps to reduce the stress levels too!

Be sun screen savvy

As already mentioned, toddlers can be feisty little things and sometimes applying sun screen can be a mammoth task in itself. If this is the case for you, you might want to take some of these tips on board:

• Use a timer app to set reminders for sun screen re-application. Time can run away with you when you’re chasing after toddlers so this is a handy one!
• Use spray sunscreen for toddlers that are much faster than you.
• Don’t forget tips of ears and backs of necks.
• Let your toddler help. Maybe he can apply YOUR sun screen? A little reminder not to forget that you need protection too.
• Don’t forget lip salve too. Sore, burnt lips are NO fun.
• Buy in bulk. You’re going to need a lot, so you may as well buy it all now and eliminate the risk of running out.

What are you top sun care tips for toddlers?

 

So summer seems to be really on the horizon now- hoorah! And this can mean only one thing. You need to get prepared. You need to be informed. You need to be ready to protect your little ones. Babies rely on you to keep them safe and when the sun is shining, there are practical steps you need to take to make sure that happens. We’ve written extensively on babies and sun care in this /a>, this post and that post too, and this week we want to share with you the top three things you really need to know about babies and sun care.

Babies under the age of six months should NOT be exposed to the sun

At all. Not even for half an hour. That precious baby skin is so thin and so delicate that it can burn so easily. It can also be damaged without you even realising, without the tell tale flaming red colouration. Just because you can’t see it, doesn’t mean it’s not there. On top of this, the skin on young babies is also too sensitive for sunscreen, so the only way to protect them is by ensuring they are in the shade at all times.

Studies have found that babies who are burnt in the sun have a massively increased risk of developing skin cancer later in life. It’s as simple as that. Keep your baby covered up and make sure you find shade wherever you go. Your SnoozeShade will help with this, and the clothes you choose for your baby will too. Go for light layers and cover up as much skin as possible. Make sure you check your baby regularly to ensure she isn’t over heated and keep her hydrated too.

Use sun screen from April until October 

This is advice given to parents living in the UK. Yes, I know- April is rainy, right? We even had snow this year. And October is autumn for goodness sake! But there are still those odd days where the sun is strong and we all head out to the park for a picnic, right? So please, please don’t forget the sun screen. And the shades. And the sun hats. As you would in the  height of summer- make sure your little one is covered up and away from direct sunlight. Stay indoors when the sun is at is hottest (Midday) and make sure that she is shaded in the pram as much as possible.

It is possible to burn at any time from April onwards, and there is just no point in risking it.

Not all shade is created equal

If you seek shade for your baby wherever you go, you need to make sure that you are actually protecting your baby from the sun’s harmful rays. UVB rays can reach the body indirectly, which means that it is often bounced back by surfaces such as sand or concrete. The only true, complete protection you can get from the sun is under deep shade, where you cannot see the sky. Research has also found that heads are most at risk when the sun is out, and that most sun hats do not actually provide enough protection for little ones. Often brims are not wide enough, or positioned at the right angle. They should be positioned downwards.

How to create deep shade for your baby when you’re out and about this summer? Either stay inside, or use a SnoozeShade. With protection from up to 99% of the sun’s harmful rays you can rest assured that your baby is going to stay safe this summer. And in case you’re concerned about safety of the SnoozeShade itself:

All SnoozeShade products are also SUPER SAFE and are designed to exceed existing safety standards. We use only the strongest (and most expensive) YKK zips, there are no long straps that could be an entrapment or strangulation hazard. No cute buttons or dinky hooks that could be pulled off by determined little fingers. These products are not the cheapest on the market but the quality is high and no expense spared in making them safe

 

What time does your baby go to bed? What time would you like  baby to go to bed? Probably two different answers for many of you I suspect. Last question: what time should your baby go to bed? Read on to find out…

Consistent bedtime is important

When it comes to babies and children, being consistent is key. It goes for everything- house rules, meal times, bedtimes, nap times. And consistency at bedtime is SO important if you want to foster good sleep habits for life. Babies who have variations in the time that they go to bed are less likely to have a good day time routine, and find it harder to fall asleep in general. Babies (and adults) thrive on routine so its vital we take that into consideration when we’re winding down at the end of the day.

What time should bedtime be?

Too early and your little one is going to get up too early as a result, or she’s going to find it hard to fall asleep in the first place. Too late, and over tiredness can become an issue. So how do we know what exactly is the right time to go to bed? It’s all linked to how much sleep a baby needs at different stages of their lives, and once you have that on board, bedtime is obvious.

Newborn

A newborn baby is a different kettle of fish altogether, because they need to literally eat around the clock for at least the first few weeks. So as your baby is waking for feeds so often, bedtime is much harder to pin down. This can be tricky when you have older kids though, so make sure you stick to their bedtime like glue!

1-4months

Slightly older babies need around 14-15 hours sleep a day, and this means that they can start to have what resembles a bedtime. Although it can be anywhere between 8-11pm. What works for you and your family works.

4-8 months

From around 4 months of age, babies need on average 14-15 hours sleep, with 2-3 hours awake time in between. So this means that bedtime can become a little more predictable for some, with your baby needing go down between 6-7.30pm. Again, the time will depend on you and when they had their last nap of the day.

8-10 months

Older babies need around 12-15 hours sleep a day, with on average 3 hours awake time in between. Again, you can determine bedtime based on this rule. So the average 8-10 month old can be expected to go down around 6/7pm in general.

10-15 months

At this age, babies need 12-14 hours sleep, with 3-4 hour awake time, so you have a little more flexibility and probably more of a structured routine, since you need to fit naps into the day too. A usual bedtime at this age is between6-8pm.

15 months- 3 years

As your baby turns into a toddler, sleep needs change. So at this age, she will still need around 12-14 hours sleep a day, but she’ll have a good 5 hours awake time in between. A good bedtime is again around 6-8pm, and this means that at some point she’ll drop to just one nap a day too. As she adjusts to less sleep, your baby is likely to need to go to bed a little earlier than usual, probably from 6pm, but she should be able to settle a little later as she gets used to less daytime sleep.

What time does your baby go to bed?

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They say that twins are double the trouble but double the joy, and ask any parents of multiples and they’re likely to agree! But when you find out you’re expecting twins, and this is all new to you, it can be more than a little daunting! And one of the most daunting aspects for any new parent is sleep. How much will you get? How will your baby sleep? How will you cope when they wake? Now times that by two, and you can imagine how a twin parent might be feeling! Here are our top five sleep tips for twins. Do let us know if you have any more to share!

 

Get a good bedtime routine as soon as possible

This really is important. All babies thrive on routine (as do we adults) so it stands to reason that twins are going to benefit from a good routine at bedtime too. As are you! Its a good idea to put both babies to bed at the same time, with the bedtime routine being a shared event rather than something you do twice over. Of course, thats easier said than done, but if you’re consistent things will fall into place eventually. Some babies struggle to fit into a routine at first, but good sleep habits can be formed earlier than you think, so stick with it!

Keep them in the same room

Yes, they may wake each other- but is that really a bad thing? More on that later. Most twin parents told us that having their babies share a bedroom was much easier in a practical sense, and emotionally for the babies too. Being able to see each other helps to calm and soothe twins, who are used to being together since conception anyway.

Feed them together

This is another reason why sharing a room is good. If one baby wakes the other when her tummy rumbles, it makes it easier for you to feed them both at once. And if they both feed at the same time, they’ll soon be on the same schedule as each other, which again will make your whole day easier. Honestly. If one baby doesn’t wake but the other one does, some parents recommend waking the other one anyway, all in the name of an easier feeding time. But of course, thats up to you.

Let them nap together too

If you start them napping together from day one, they will learn to sleep better together as they grow older. Some children can be easily disturbed by others in their room as they sleep, but twins will learn how to relax if they are used to it. And again, it helps with the schedule for the whole day. If you stick with this, as the twins get older you will have them both sleeping at the same time so that you can actually get some stuff done!

Let them share a cot… at first

Lots of parents say that cot sharing is best for twins when they’re newborn, because they seek comfort from each other and need to know that the other one is near by. However, when they start to roll over (around 4 months or so, but all babies are different) you will need to move them to their own beds.

What are your top sleep tips for twins?

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Sleep training garners mixed reviews when you talk about it amongst parents. Some say YES, do it! And some say NO WAY! How do you feel about it all? Often it can depend on the type of sleep training you embark upon,  and seeing as there are many different methods and theories out there, it can be a bit of a minefield trying to figure it all out. So here’s a quick guide on it all, to help you decide whether or not you should sleep train your baby.

 

Why sleep ?

If you’re thinking about sleep training, chances are that you are suffering from a touch of sleep deprivation. And when you’re not getting enough sleep it can be pretty miserable to say the least. Sleep deprivation is awful and as parents we can’t just decide to take a day off to catch up. We have to keep going! So sleep training is often a very attractive solution for many parents who just need to get a little more sleep in order to function. If this is you, then please don’t feel bad. This is your life, your baby and your decision. Sleep training does not need to be an ordeal if you go with your instincts.

Cry it out vs no cry methods

So when we think about sleep training, inevitably we think of the cry it out method, made famous by sleep experts such as Dr Richard Ferber, who invented the ‘Ferberisation method.’ Cry it out basically means allowing baby to cry for a predetermined length of time order to encourage self soothing. Its a personal choice whether or not this is the method for you, and while there are many arguments both for and against, ultimately its up to you.

No cry sleep training methods are, quite simply, methods which do not require you to leave your baby to cry for any length of time. These methods are often known as gentle sleep training methods, and again it’s up to you whether you feel they’re more suitable for you and your family. Gentle sleep training methods are based around  spending time showing your baby that you are there for them whenever they need you, thus encouraging confidence and independence for baby at bedtime.

If you google either sleep training method, you’ll find plenty of arguments on both sides to keep you occupied for hours. So how to decide which is the way forward for you?

Only you know your baby

You are your baby’s best advocate, and you know yourself whether or not you are able to leave her to cry. We are not here to judge, or to tell you that one way is better than another. It’s important to read as much as you can about the methods and what is involved so that you can decide if it’s right for you.

Likewise, its important to know whether or not your baby will respond well to more gentle methods of sleep training. Either way, you need to make the commitment.

Consistency is key

When you decide to sleep train, you need to know that what you do each and every sleep time is important. Consistency really is key. Once you start a program, you need to stick to it and you need to make sure your family are on your side too. Sleep training can be hard work and it might feel like you’re getting nowhere, but rest assured some babies take longer than others to learn how to sleep well. Stick with it, and call on friends and family to support you too. That said…

Know when its not working

If you start on a sleep training program that really is not working for you, its important to recognise this and to take steps to change it. Some families decide they simply don’t want to sleep train their baby, and instead they prefer to wait it out. Babies do sleep eventually, and if you’re happy with the way things are right now then don’t sweat it. Whatever you decide, it has to work for your family.

Need more advice?

We teamed up with sleep experts to bring you a series of manageable ebooks designed to take the mystery out of baby sleep. Click the image below to sign up for more advice.

 

How to help your baby learn to get back to sleep by themselves.

Parents hear a lot about self-soothing when it comes to baby sleep. If your baby can manage this, then they will sleep through the night and all your baby sleep worries will disappear, right? Here’s what we know about the secret of self-soothing.

What is Self-Soothing?

This is the art of your baby being able to fall asleep by themselves, without you having to rock, cuddle, feed or soothe them. The elusive goal of self-soothing is the ultimate in parenting wins.

Is It Really a Secret?

How do you think babies learn to self soothe? Thumb sucking? Using a soother? Possibly. But what we really mean by self-soothing is simply that your baby is able to go back to sleep without the parent intervening when they wake. The age at which babies are able to do this varies wildly, so don’t worry if your child is not there yet (though you are allowed a private high five if they are).

Why Babies Wake Up at Night

There are so many reasons why your baby might wake and find it hard to get back to sleep at night. We all know that babies, like adults, wake up a lot through the night, so even if you think they have slept through, they may have woken up several times.

 

Reasons why babies wake up include:

• Newborns wake frequently because they have tiny stomachs that need filling with food
• Sleep cycles, where babies go through the stages of sleep from deep sleep to REM, are more frequent in babies than in adults and babies wake at the end of each cycle
• Physical discomfort may wake your baby, from being too hot or cold to needing a diaper change, to being hungry or thirsty
• Illness or pain such as colic, teething and other problems may wake your little one
• Developmental stages can cause sleep disruption, so being able to roll or crawl can cause your baby to wake wanting to practice!

Can Babies Learn to Self-Soothe?

If an adult wakes at the end of a sleep cycle and is thirsty, they’ll either get up and get a drink and go back to sleep, or just try to get back to sleep anyway. Imagine if a baby wakes for the same reason – they aren’t able to get a drink and if they are cold, they can’t pull the covers up and snuggle down again. They can’t find their soother in the dark and can’t close the window that’s causing the draft that woke them.

So, babies find it hard to self-soothe and get back to sleep alone, as they need our help with all the things that wake them up. If everything else is good and they are comfortable, they might be able to get back to sleep by sucking their thumb or a soother and this might settle them off to sleep after each sleep cycle – but to expect all babies to be able to do the same thing unaided is unfair. Just as we have trouble getting to sleep sometimes, babies do too.

So, If Your Baby Can’t Self Soothe Yet?

All babies eventually learn how to get themselves back to sleep and when they are older, they will be able to solve some of the dilemmas at night on their own, such as pulling up their covers when cold. For now, rest assured there is nothing wrong with your baby and there may be actually nothing she ‘needs’ to learn right now either.

Don’t forget that if you are out and about, SnoozeShade can help your baby get back to sleep. Inside its dark cocoon they are protected from distractions and are in a calm sleep environment.

At what age did your baby learn to self-soothe and do you have any tips?

Further Reading:

Tips for Helping Your Toddler Sleep in Hot Weather
Three Reasons Why Your Toddler Wakes at Night
Newborn Bedtime Routine Vs Toddler Bedtime Routine

One’s thing for sure. Babies cry. A lot. Some more than others, granted, but they all do it. It’s a baby’s only way of communicating- how else can she let you know she is hungry, tired, wet or in pain? The trouble is that no baby comes with a manual that helps you to understand these cries. Recently, news of an app that can decipher your baby’s cries was doing the rounds on Facebook, and I thought it was really interesting. The nalyser promises to translate your baby’s cries in less than ten seconds, and offers you various solutions to fixing whatever is wrong. It’s had a mixed response, to say the least. But whatever camp you’re in, is there really any alternative for natural parenting instincts? It’s something we all have to learn when a new baby comes along. After all, all babies are unique and it takes time to get to know them. So, can we really give you a guide on deciphering your baby’s cries?

Why babies cry

As already mentioned, baby’s cry because that’s their main way of communicating a need. If babies did not cry, they would have been wiped out centuries ago, because they would not have been tended to as they need. Babies are completely vulnerable, and reliant on us to take care of them, so being able to alert us to a need is necessary for survival. But to break it down…

• The nappy needs changing
• They’re tired
• They’re hungry
• They’re in pain

These are the main reasons why babies cry. Some will cry because they’re annoyed with you. Some will cry because that clown on TV scared them. Some will cry for seemingly no reason. But, on most occasions, you can usually put it down to one of the above reasons. So how to decipher between them? If an app can do it, so can we!

Process of elimination

Until you get to know your baby, it might be a process of elimination. Newborns have very basic needs. So if you’ve checked the nappy, made sure they’ve been winded, checked for signs of illness etc, and fed baby you should be onto  a winner. It’s like a little checklist. Once you’ve ruled one thing out, and you can assume its another.

Listening to baby

So many parents will tell you that they can tell what their baby needs just by the tone or the pitch of the cry. Next time your baby cries, give it a go. I bet you can decipher their needs a lot quicker than you thought. A high pitched screaming cry is likely to mean your baby is in pain, or frightened by something. A moaning, whiny cry is likely to mean it’s bedtime. A frantic, almost impatient cry often means baby is hungry and wants dinner NOW! Once you start to listen, its not so difficult to translate the cries yourself.

The tired baby cry

When babies are tired, they cry. And there is nothing worse than a baby that cries in the middle of the night. Perhaps they wanted something, such as a feed, and you gave it to them. But still, they cry. What’s the deal here then? Again, its important to listen to your baby. Sometimes they don’t need you at all.

• The gentle moany cry. Some babies make this noise to help them fall to sleep. This cry doesn’t mean that you need to intervene; you can keep a watch from a safe distance, after making sure that your baby is fed and warm, etc. Mostly babies that cry this cry will fall asleep quite quickly
• The intermittent cry. These little tinkers! Some babies like to cry out, to wake you up and get your attention, and then they go quiet again. So just as you relax, sure that baby is still  asleep after all, they cry out again. Sometimes babies cry in their sleep, and sometimes they are just building up to something bigger.
• The Loud, quiet cry. A cry that starts loud but goes quiet again is often a baby trying to fall back to sleep. If you can, watch your baby and you may find that she falls asleep again without your help.
• The loud I NEED YOU cry. Ok, so this needs no interpretation at all. And you know what to do.

Would you use an app to help decipher your baby’s cries?

 

Learn how to cope with some of the most common baby sleep problems.

We’re sure that you have seen quite a few baby sleep solutions floating around online and on social media.

While some of these may actually work and help your baby get to sleep, others are less based in evidence – though we will all try anything to get our babies to sleep!

At SnoozeShade, we are not only parents but have lots of access to great baby sleep experts. Here are a few tips and tricks to help you solve three of the most common baby sleep problems. 

Problem 1: My Baby Will Only Go to Sleep If I Feed, Rock, Swing or Hold Them

Firstly, know that you are not alone. And if you are currently happy to soothe your baby to sleep, then that’s not a problem – very small babies do need help getting to sleep. That said, babies who depend on a ‘sleep prop’ to fall asleep tend to rely on that same prop when they wake in the night. This makes it harder for them to learn to fall asleep independently. That doesn’t mean they won’t learn eventually, but it could mean a few sleepless nights for you. If that’s a problem, here are some things that you can do about it.

• Go cold turkey. Remove the sleep prop and encourage your baby to sleep without it. This is not easy but there are lots of articles out there than can advise on the best method for you.
• If your baby usually feeds to sleep, change your routine a little. Offer the feed earlier than you would normally and don’t put her to bed directly afterwards.
• If your baby likes to be rocked or swung, you can wean her from this gently. Start by slowing down the action gradually until you are not moving at all. Each night, reduce the length of time that you rock or swing until your baby falls asleep without it.
• If your baby likes you to hold her, it might be an idea to enlist the help of someone else at bedtime. They may have sleep associations with you that could make it tricky for anyone else to put her to bed. Get your partner to take turns putting your baby to bed and they will learn that it doesn’t always need to be mummy when it comes to bedtime!

Problem 2: My Baby Will Only Fall Asleep In The Car Seat.

By now you will have heard the latest guidelines when it comes to babies sleeping in car seats. If not, you can read them here.  If your baby does prefer to sleep in her car seat and refuses to sleep elsewhere, it is likely to be a movement issue. That means that she is used to being lulled to sleep by the motion of the car and that can be a tricky habit to break. It’s also worth noting that the snug position of the car seat is very comforting for babies, especially those with reflux. The best advice here is to gradually break the habit by reducing the length of time your baby is in the car seat and ensure that naps are taken at home in bed, or in the pram where she can lie flat. Use SnoozeShade to eliminate distractions.

Problem 3: My Baby Wants To Sleep With Me, In My Bed.

Again, if this is not a problem for you, then don’t sweat it – many of us love co-sleeping. But if you want your bed back, there are ways that you can get it! Co-sleeping is not for everyone and if you do it, it’s important to do it safely. So, how do you gently ease your baby out of your bed?

• If your baby is very young, use a Moses basket or bedside crib so that she is near to you but in her own sleeping space.
• Put your baby’s cot alongside your own bed and each night gradually move it a little further away.
• Put a mattress down on the floor in your baby’s room and sleep with her for a few nights until she is able to sleep alone.
• Work on day time naps – if your baby is able to sleep in her own room during the day, it will be easier to make the transition at night time too.

What are your current sleep problems?

Further Reading:

10 of the Best Baby Sleep Books and Apps
Avoid Nighttime Sleep Problems with Daytime Naps
Four Toddler Nap Problems and Solutions

While we’re wrapping up warm and snuggling down with cosy socks and jumpers, we thought it would be a good idea to share some safe baby sleeping tips with you that are suited to the colder months of the year.

It’s important to keep monitoring the temperature in your baby’s bedroom and to make sure that they are dressed appropriately too. So here are a few tips for safe baby sleeping in winter.

Check Baby’s Room Temperature Regularly

Keep an eye on the nursery temperature. Some baby monitors have thermometers built in but if yours doesn’t, you can easily buy a room thermometer. It’s important to keep an eye on the temperature of your baby’s room, especially in winter when we tend to turn up the central heating. Babies cannot regulate their body temperatures in the same way that we can and of course they can’t remove layers of clothing or blankets either. If the room is too hot or they are wearing too many layers, there is a risk that your baby can overheat.

The Ideal Room Temperature for Baby is Between 60 and 68^oF

Some points to note:

• Too many layers in an already warm room at bedtime can prevent your baby from being able to regulate their temperature and can interrupt their natural breathing pattern.
• Keep layers to a minimum.
• Use a TOG-rated baby sleep sack to keep your baby at the right temperature.
• If you co-sleep with your baby, they don’t need extra layers and should not sleep under your duvet.
• Make sure baby’s crib is not next to a radiator.
• Check your baby is not too warm by feeling the back of her neck or her tummy. If she feels warm and clammy, remove a layer.

Out and About

While you’re out and about this winter, chances are that your baby is going to be taking a nap in the stroller. We’re all for sleeping on the go and safe sleeping advice applies here too.

Make sure your baby wears an extra layer when it’s cold (that can be removed easily once you’re inside again). Usually, your baby will be comfortable in the same number of layers as you are wearing, plus one extra.

Remember that babies in prams don’t move as much as you, so won’t be able to warm up in the same way.

Some Tips For Safe Baby Sleeping Outside This Winter

• Snow suits are fantastic for providing extra insulation while your baby is in the pram – and there’s usually no need for extra blankets.
• Always make sure that your baby wears a hat when you leave the house and take it off again when you come inside. Babies can lose a lot of heat through their heads, so can become cold quickly. Never leave a hat on inside.
• If your baby has a blanket over her in the car, make sure you remove it once the car warms up.
• Don’t dress your baby in a thick coat or snowsuit for car journeys, and make sure that straps go under blankets, not over.
• Trust your instincts. If it gets really cold, check baby regularly to make sure she is warm enough and take an extra blanket with you in case you need it.

Further Reading:

How to Help You Baby Sleep Safely in Winter
Using Your SnoozeShade in Cooler Weather
A SnoozeShade is for Life, Not Just for Summer

Yes, you heard it right. There are foods that will help your little one sleep.

Just as there are foods (and drinks) that will keep them wired to the ceiling well after bedtime, there are snacks and meals that you can offer that will actually help prepare them for sleep. Who knew? Read on to find out more…

How The Body Prepare For Sleep?

We need a hormone called melatonin to be able to go to sleep. This hormone is produced when rooms are dim, so if you spend time looking at a screen before bedtime, it can affect your sleep when it’s time to turn in. In the same way, some foods can affect the body’s ability to product melatonin too.

How Does Food Help Us Sleep?

Some foods stimulate the body so that we find it harder to get to sleep; they do this by producing energy that helps to keep us going a little bit longer. Other foods produce chemicals that can make us sleepy.

Tryptophan is a substance that some foods contain, which makes a brain chemical called Serotonin. Melatonin is created from this chemical, and therefore it is also essential for sleep. So foods that contain Tryptophan can actually help us to sleep better. But- and there is always a but!- they need to be consumed with healthy carbohydrates so that insulin is released in the body in order for trytophan to work it’s magic.

Which Foods Are Good For Sleep?

Foods that are good for sleep include:

• Nuts such as almonds, cashews and walnuts.
• Poultry, in particular turkey
• Bananas
• Dairy products – cheeses such as cheddar, gruyere and Swiss cheese have particularly high amounts of tryptophan
• Green leafy vegetables such as cabbage and spinach
• Oats
• Wheat
• Eggs
• Tofu and soya products

Make The Most of Supper

So now we know, why not make the most of supper as part of your bedtime routine? Since oats contain lots of the stuff we need to produce melatonin, why not make a bowl of porridge to help your little ones settle down for sleep? Other ideas include:

• Cheese on toast
• Honey on toast
• Banana and peanut butter sandwich

But don’t overdo it! There’s nothing worse than going to bed uncomfortably full, and the last thing you want is for your little one to wake up with tummy ache.

Foods to Avoid

It might go without saying, but there are some foods you might want to steer clear of, especially close to bedtime. So limit the sugary drinks and foods that all kids seem to love, and stay away from greasy/ fatty foods too. Spicy foods aren’t great when eaten later on in the day either.

What are your favourite supper snacks for little ones?

Further Reading:

How Teething Leads to Sleep Regression
The Reasons Why Your Baby Wakes at Night
5 Ways to Get Your Baby to Sleep More