Sleep

Find out why sleep is important, how much sleep we need and how to prepare your environment for sleep, from pregnancy to teenagers!


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.