Calming Techniques to Promote Better Sleep

I like to recommend a 15-20 minute bedtime routine in your childs bedroom to help them to unwind and relax after a busy day, and get them ready for sleep. Here are some techniques to use in the run up to bedtime and during the bedtime routine to calm your baby and promote sleep:


  • Bath – this decreases baby's core temperature which increases the production of melatonin (sleepy hormone)


  • Sing to your baby


  • Physical contact - rocking, holding, patting


  • Calm environment


  • Bonding time with parent to produce the hormone oxytocin, which reduces stress levels and in turn helps promote sleep.


  • Bedtime music – calming sounds or lullabys


  • Bedtime story


  • Dim lighting to stimulate the production of melatonin (sleepy hormone)


  • Massage – proven to have a positive impact on slee[


  • White noise – can get baby into a deeper sleep


  • Fresh Air by day

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