5 Key Steps for Sleep Training at any age (adults too!)

If you are constantly feeling tired and frustrated with the unpredictability of bedtime it might be time to analyze your current situation and make some tweaks. Especially in the summer when we all stay up a bit later and enjoy a more flexible lifestyle sleep hygiene can take a hit. Before the school year starts up again or while you have a few weeks left of summer and want to enjoy some wine on the porch with your partner at night instead of camping out in various bedrooms, check out the steps below.

1. Routine is Key

Establishing a consistent sleep routine is fundamental for quality sleep. Children thrive on structure and routine. A regular schedule helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally. For children, this might involve a calming bedtime ritual around 15-30mins, such as reading or a warm bath. For adults, it might mean setting a fixed bedtime and wake-up time, even on weekends.

2. Environment Sets the Stage

Creating an optimal sleep environment can significantly enhance sleep quality. This involves ensuring the sleep space is dark, quiet, and cool. For children and Adults you might benefit from investing in a comfortable mattress, blackout curtains, and a white noise machine.

3. Schedule Based on Natural Rhythms

Aligning sleep schedules with natural biological rhythms, or circadian rhythms, can improve sleep quality. This means going to bed and waking up at times that match your body’s natural sleep-wake cycle. For children, this might involve adjusting nap times and bedtime routines according to their age-specific sleep needs. From 3months to 12months this is constantly changing as kids grow ad develop. For adults, it’s about recognizing your natural sleep patterns and adjusting your schedule accordingly.

4. Training Method of Best Fit

Choose a sleep training method that suits your family's needs and your child’s temperament. Methods range from gradual approaches, like Camping out, to more immediate techniques, like the infamous Cry It Out method, however most people opt for a very modified version of Cry it Out with great success. For adults, this might involve techniques like cognitive behavioral therapy for insomnia (CBT-I) or sleep restriction therapy. The key is to select a method that feels right for you and your child.

5. Confidence and Consistency

Success in sleep training relies heavily on being confident and consistent. Stick to the routine and methods you've chosen, even if it seems challenging at times. Consistency helps reinforce the new habits and ensures long-term success. It’s also important to stay positive and patient, as changes in sleep patterns can take time. During every sleep regression your child has, riding the wave and maintaining consistent structure and support is crucial. Many people accidentally introduce new sleep props during these regressions making it harder for children to get back into their routines.

By understanding and implementing these 5 Key Steps for Sleep Training at any age, you can create a more restful and restorative sleep experience for yourself and your loved ones.

During our sleep consults we will preform a sleep assessment to see what piece of the sleep puzzle is missing, discuss the different training techniques and what is best for your family as well as work together on establishing the optimal sleep schedule for your kids. Reach out for more support here!

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