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Pregnancy
Why is sleep important?
Getting quality sleep during pregnancy is important for both mother and baby. Sleep also plays a major role in:
🤔 memory
🎓 learning
🍛appetite
😊 mood
🤷♀️ decision-making
These are all important when preparing to welcome a newborn baby into your home.
Sleeping in the heat
It’s normal for you to feel warmer than usual during pregnancy. This is due to hormonal changes and an increase in blood supply to the skin. You're also likely to sweat more. Check out some of our tips for keeping cool.
If exercising in the heat, please take a look at our ‘get active’ campaign to find tips on exercising safely in the heat.
Sleep position
Research has shown that in the third trimester (after 28 weeks of pregnancy) going to sleep on your back increases your risk of stillbirth. Our advice is to sleep on your side in the third trimester because it is safer for your baby.
It's common to feel tired, or even exhausted, during pregnancy, especially in the first 12 weeks. Hormonal changes at this time can make you feel tired, nauseous and emotional. The only answer is to rest as much as possible. Later in pregnancy, you may feel tired because of the extra weight you're carrying. Make sure you get plenty of rest.
Useful websites:
Sleep position in pregnancy Q&A | Tommy's (tommys.org)
Pregnancy & Sleep: Common Issues & Tips for Sleeping (sleepfoundation.org)
Babies
Why is sleep important?
Sleep is one of the most important contributors to your child’s physical and mental health.
Routine
Although establishing routines for babies is important, during the early weeks, especially the first 6-8 weeks, feeding and sleeping will be very erratic and unpredictable. It is therefore, important not to worry if your baby is not in a routine by a certain age, or to compare your baby to others.
Routines change frequently due to:
🧠 developmental leaps
🦷 teething
🤒 illness
📈 growth spurts
😴 change in nap time
It’s normal for babies to cry but it can be stressful and sometimes it’s hard to cope. Most babies start to cry from 2 weeks, with a peak at 6-8 weeks. Make sure you know how to cope if it all gets too much.
Help is available, speak to your SSAFA Community Health Team or Medical Centre. You can also check out the link below: https://iconcope.org/advice-for/parents/
You’ve got this!
“A baby is getting enough sleep if it is alert and happy when awake. Ditch the chart and watch the baby!”
Source: The Baby Sleep Info Source at Durham University (BASIS)
Useful websites:
For more information about infant sleep visit: BASIS – Baby Sleep Information Source (basisonline.org.uk)
To check your baby is sleeping safely visit our website: Safer Sleep | Public Health Campaign | SSAFA or visit the Lullaby Trust
Children
Why?
Sleep is important for a child’s physical and mental health.
Sleep patterns
If you are worried about your child’s sleep pattern, why not try using a Sleep Diary?
If you are concerned by what you record ask your SSAFA Community Children’s Nurse or GP for guidance, show them the diary and make sure that you tell them about any unusual nighttime behaviours such as snoring, teeth grinding or night terrors too.
Useful websites:
For further information you can visit: Children - The Sleep Charity
Sleep diary: The-Sleep-Charity-Childrens-Sleep-Diary.pdf (thesleepcharity.org.uk)
Teenagers
Why is sleep so important?
Why not share this guide with your teenagers, so they understand how to have better sleep and why it’s so important:
Sleep patterns
If you are worried about your child’s sleep pattern, why not try using a Sleep Diary?
If you are concerned by what you record ask your SSAFA Community Children’s Nurse or GP for guidance, show them the diary and make sure that you tell them about any unusual nighttime behaviours such as snoring, teeth grinding or night terrors too.
Useful websites:
Teen sleep hub: Home - Teen Sleep Hub
Sleep diary: The-Sleep-Charity-Teens-Sleep-Diary.pdf (thesleepcharity.org.uk)
Healthy sleep for all
Doing the same relaxing things in the same order and at the same time each night helps promote good sleep.
Preparing your child’s bedroom to create the best sleeping environment
Additional needs
If you have a child with additional needs and sleep issues, bedtime can be tricky.
If your child regularly has difficulty falling asleep or staying asleep, it may be a sign of a sleep issue.
If your child has additional needs, lack of sleep can impact them in the following ways:
😡 Aggression
😔 Depression
🤪 Hyperactivity
😈 Increased behavioural problems
😤 Irritability
🤯 Poor learning and cognitive performance
You should also keep a sleep diary:
In addition to all of the above, here are some specific tips for children with additional needs:
Useful websites:
https://thesleepcharity.org.uk/information-support/children/children-with-send/
You can find an example visual timetable here: Visual Timetable Getting Ready For Bed Template - EYLF (twinkl.co.uk) You could try using interests such as dinosaurs, rockets or unicorns to decorate visual timetables and engage your child's interest.