There is so much talk, and noise around sleep cycles, but truly it is good to have an understanding of them, as it will help you to navigate your baby's sleep, when to resettle, and when to get them down and start to wind them down for naps and bedtime.
Babies, like adults, go through sleep cycles that include periods of light sleep, deep sleep, and REM (rapid eye movement) sleep. Understanding these cycles can help to anticipate when they might naturally wake and be more receptive to soothing techniques, and being resettled.
Newborn sleep cycles are much longer than after the 4 months of sleep regression, this is when your baby's sleep cycles permanently change to adult-like sleep cycles, and this is when parents contact us wondering WTF has happened to their baby who is now waking every 30 mins during the day and 1.5-2 hourly overnight – it is just their new (shorter) sleep cycles!
At the end of each sleep cycle, there is a brief period of wakefulness or semi-wakefulness. This is a natural part of the sleep cycle, and most adults do not remember waking up briefly between cycles unless something disturbs them however, a baby is likely to wake at the end of sleep cycles if there has been a change to the way they fell asleep, as in if they cannot self-settle and you are fully assisting to sleep, baby will wake at the end of their sleep cycle, cry and want the same thing replicated. It is like us falling asleep on the couch, then waking up on the beach, we would wake completely and be thinking WTAF how did I get here?
Consolidating sleep cycles in babies involves helping them transition smoothly between sleep cycles if they wake, as helping them to go back to sleep, and encouraging another cycle to link, ensures they are getting restorative sleep, and it sets up their circadian rhythm / natural body clock to sleep at that time for that length, and will start to then happen naturally for them
Here are some strategies to promote sleep cycle consolidation:
Establish a wind-down routine before naps and bedtime:
A consistent wind down before naps and bedtime signals to your baby that it's time to calm down and prepare for sleep. This routine might include activities like bathing, reading a book, and dimming the lights. Consistency helps establish cues that promote relaxation and readiness for sleep.
Create a Comfortable Sleep Environment:
Ensure the sleep environment is conducive to restful sleep. This includes keeping the room dark, maintaining a comfortable temperature (20-22°C), and using white noise or other soothing sounds to mask disruptive noises.
Encourage Daytime Naps:
Adequate daytime naps can help prevent overtiredness and support better night time sleep. Establish a nap routine that aligns with your baby's natural sleep patterns and age-appropriate sleep needs. If you need a routine check always reach out to my team, as if the day is off it will affect overnight sleep/baby will become overtired
Promote Self-Soothing Skills:
Help your baby learn to self-soothe by allowing them opportunities to fall asleep independently. This can involve placing them in the cot while awake, rather than fully asleep, so they learn to settle themselves back to sleep between sleep cycles.
Keep an eye on Awake Times:
Pay attention to your baby's awake times between naps and before bedtime. Overtiredness can make it harder for babies to settle into sleep and maintain sleep cycles. Adjusting nap and bedtime schedules to match your baby's natural sleep rhythms can prevent overtiredness. It is best to go off awake windows and tired signs rather than set routines/times.
Respond Consistently to Night Waking’s:
When your baby wakes up during the night, respond calmly and consistently. Offer comfort and reassurance without engaging in stimulating activities that might prolong wakefulness. Encourage your baby to self-soothe and return to sleep independently when appropriate and not due for a feed.
Be Patient and Persistent:
Consolidating sleep cycles takes time and patience. Be consistent with your routines and strategies, even if progress seems slow at first. Babies gradually learn to adjust and consolidate sleep cycles as they develop.
Consider Developmental Milestones and Growth Spurts:
Understand that sleep patterns may temporarily regress during periods of developmental milestones, teething, illness, or growth spurts. During these times, provide extra comfort and support as needed, and be patient with any sleep disruptions.
By implementing these strategies consistently and adapting them to your baby's individual needs, you can help encourage the consolidation of sleep cycles and support healthier, more restful sleep patterns.
