Bedtime tricks from a baby sleep expert (that really work!)

A good night’s sleep can feel like a distant memory when you have a baby. But there ARE ways to help your little one settle into a good night-time routine.

Feeling tired? We hear you. Parents face up to 6 years of sleep deprivation according to one study. Ugh. And if your child has dry, itchy and eczema-prone skin, they might wake more often.  But there IS help at hand … and it starts with your baby’s bedtime routine.

‘I find it helps to think about your child’s bedtime routine as a funnel which essentially includes a number of pre-bed activities that all help to pave the way to sleep’, says Emma Gawne, a baby sleep consultant for Oilatum. ‘The more you use your sleep cues and activities at bedtime, the stronger the connection between them and sleep will become.’

Here are Emma’s expert bedtime tricks to help your baby – and you – sleep better tonight.

1. Run a bath

Bath time is the start of your baby’s bedtime routine, says Emma, and helps your baby understand they’re on the road to sleep. ‘The wider part of the bedtime routine ‘funnel’ includes the more active pre-bed activities such as a bath, getting dressed for bed and so on.’

To boost their sleepy signals, a night time wash or bath product can help. Oilatum Junior Sweet Dreamz Head to Toe Wash or Oilatum Junior Sweet Dreamz Bath Bubbles are vegan- and have been blended with naturally derived cleansers and moisturising ingredients. They have been developed to gently soothe, cleanse, and protect even the most sensitive, dry and itchy eczema prone young skin.

But what makes it even more perfect is they contain scientifically proven sleep technology to help your baby's bedtime routine. And that means as they splash about in the bath, they’re also being helped on the way to a dreamy sleep.

2. Keep skin moisturised

Dry, itchy skin can wake your baby up at night. You can prepare for this in advance by making moisturising part of your baby’s bedtime routine. And if they wake up in the night, soothing them with a moisturiser can help them nod off again.

‘Dry skin can exacerbate itching, so keeping the skin hydrated might help alleviate discomfort’, says Emma. ‘Apply a moisturiser specifically suited to your child’s skin type. My favourite tip is to try keeping your moisturiser in the fridge so it helps to provide additional cooling relief.’

3. Pick calming activities

The next phase of your baby’s bedtime routine is just as important, says Emma. ‘The narrower part of the routine ‘funnel’ represents calmer bedtime activities such as stories, cuddles and lullabies before parents settle their child for the night.’

It’s up to you which activities you pick. But whatever you opt for, just keep doing it advises Emma.

‘Ensuring your child has a predictable bedtime time routine – where the same activities take place in the same order – is important in helping them to transition from the activities of the day to being able to fall asleep at sleep times.’

4. Check their bedding

Another way to keep itchy skin at bay (and preventing night time waking) is checking where your baby sleeps.

‘Ensure that your child's bedding, pyjamas, and sleeping environment are free from potential allergens like dust mites or pet dander’, says Emma. ‘Consider using hypoallergenic bedding and washing bed sheets regularly.’

She also recommends making sure the room is the right temperature and humidity. ‘It is really important you maintain a comfortable room temperature and humidity level. Dry air can contribute to skin dryness and itching. Using a humidifier can really help.’

5. Think about timing

You’ve got your baby’s bedtime routine sorted, but keep an eye on the time, says Emma. Too long and it could backfire!

‘I suggest that you aim for a succinct bedtime routine that is appropriate to your child’s age and attention span. For example, 20-30 minutes for a baby under 6 months and around 45-60 minutes max once a baby reaches 9 months.’

As well as keeping an eye on how long your baby’s routine is, try and start (and finish) it around the same time each day. This will help set their body clock. And that means sticking to your routine every day of the week.

‘Ideally, to support your child's natural biological and circadian rhythms, I recommend that you try and keep bedtime stable’, adds Emma. ‘This means keeping it within the same 30-minute window both during the week and at weekends in order to help regulate their internal body clock.’

6. Banish itchiness

If your baby is still waking in the night with itchy skin, Emma has these extra tips.

Use a Cool Compress: If the itching is really bad, you could try applying a cool, damp cloth to the itchy area for a short period of time to provide some relief. 

Consider giving them antihistamines: If your child's itching is due to allergies, you could speak to a doctor about using age-appropriate antihistamines. However, it's crucial to get medical advice before giving any medication to a child.

Identify Triggers: Try to identify if there's a specific trigger causing the itching, such as certain foods, fabrics, or skincare products. This can help you avoid future episodes.’