Sleep Associations
If we think of our sleep rituals, we probably all have some sleep associations, actions we have or take to help us fall asleep. I need a pitch-black room, absolute silence, ear plugs, I have tinnitus so if there’s a sound it encourages my tinnitus to get louder than the 3 alarm bells already ringing! Some people like the TV on, then proclaim to be watching if it’s turned off. This was my husband until I took the TV out the room. Others like classical music, windows open/closed; dark/light, ticking clock/silence; hard/soft pillow; socks on/duvet off; special silk pyjamas or naked!!
The point is, if we stop to think about it, we all have some foibles when we go to sleep. Now, when we think about babies and children, perhaps you use a light show, white noise toys, mobiles, dummies, soft toys, special blankets, driving in the car, TV on etc. to aid their sleep.
When sleep associations become an issue with children is often when you realise, they won’t fall asleep without their favourite toy, they lose their dummy 10 times in the night, they wake up and the thing that helped them fall asleep has gone- mummy/daddy lying on the bed; or stopped- the music and light show. This can be alarming and disorientating to them, so they look for what soothed them to sleep and you have to start the process off again. Sometimes, as babies/children stir in and out of their sleep cycle parent’s go in or interact too soon with them rather than stop and see if they can settle themselves.
I’m not saying you should not use these routines/gadgets for your children but if they are waking in the night, it’s often because what helped them fall asleep is no longer there. The key is to follow a consistent bedtime routine, following the same patterns, keep bedtime calm and low key. Keep the bedroom environment the same at sleep time as through the night. If you’re going to use a light, use a small night light and keep it on all night. If you’re going to use white noise keep it on all night. If you use a special soft toy, ensure you have several for when you lose one, drop one in a puddle or leave at grandparents. It happens, often!
It’s also beneficial to put your baby/child to sleep whilst they are drowsy but still awake and they can lean to fall asleep by themselves and as they wake in the night through their sleep cycles, they will be able to put themselves back to sleep.
