8 Ways to Get Sleep *Without* Sleep Training
I’m a firm believer that it doesn’t have to be one or the other. Your only options to aren’t just sleep train or wait it out. You of course are welcome to either of those options if they feel like the right decision for your family, but you can also make a lot of adjustments to your days and nights that are actually gentle and can for some families, lead to more sleep.
LOWER YOUR EXPECTATIONS & UNDERSTAND WHAT’S ACTUALLY NORMAL:
I think the biggest and most important thing to do is lower your expectations of infant and toddler sleep. Just knowing that it’s very very normal for babies and toddlers to wake and seek support overnight can help release a lot of the stress and frustration that comes with sleep. Recognizing that you are in a season of life that will require you (or another responsive caregiver!) to be available, physically and mentally, 24/7.
UNDERSTAND WHAT’S NOT NORMAL: underlying health issues, including but not limited to oral ties, sleep apneas / open mouth breathing, food allergies or intolerances, and/or iron deficiencies will often cause your little one to wake excessively (every single hour or more) and require medical attention in order for their health and sleep patterns to improve.
PRACTICE GOOD SLEEP HYGIENE: comfortable/calming/safe sleep environment. Calming bedtime routine (short or long-whatever works for your family and is enjoyable for you and babe) aiming to go to sleep *around* the same time each day (forcing a specific bedtime won’t work - look for sleepy cues and aim for a predictable bedtime within 30 minutes)
PAY ATTENTION TO WAKE WINDOWS AND TOTAL AMOUNT OF SLEEP OVER 24 HOURS: not all babies will need the same amount.
GET OUTSIDE AND LET YOUR LITTLE ONE BE ACTIVE DURING THE DAY: just like adults, babies and toddlers sleep better when they’ve had plenty of opportunities to move and be active during the day.
LIMIT SCREEN TIME: (blue light kills melatonin production!) during the day, especially the two hours leading up to bedtime.
EAT REAL FOODS & eliminate any food sensitivities you or your baby may have. For babies & toddlers - no caffeine, limited sugar and processed foods, healthy- whole foods.
SEEK SUPPORT: for truly gentle strategies on how to shift patterns overnight without ever leaving your baby to cry unsupported, contact a Baby-Led Sleep Specialist. Book an hourly call or email consultation with me to get a thorough analysis of your sleep concerns and techniques for shifting sleep patterns. While I never make guarantees (because all babies are different!) and there will likely be tears (babies / toddlers will understandably get upset when we’re trying to make changes - don’t worry! You will always be with them (touching them/holding them/looking at them/talking and/or shushing and/or singing, etc) to support them through the transitions and are ENCOURAGED to follow your gut. Support is individualized because no two babies and no two families are the same.
