Tips for adjusting your baby’s sleep routine as the seasons change
by Rachael Wilson
Certified Sleep Consultant & Podcaster
Love it or loathe it, autumn is here, bringing some seasonal changes. Days will get shorter, the temperature will get cooler, and next month the clocks will go back (Sunday, 27th October), so what does this mean for your baby’s sleep routine? We asked paediatric sleep coach, Rachael Wilson to give us her top tips to help you and your baby ease into autumn.
New season, new sleep routine?
It’s that time of year when the leaves start to change into those beautiful rich reds and oranges and yellows, the conkers are going to start falling and as we move from summer into autumn we start to feel the temperatures change. The air has a little bite to it first thing in the morning and we know autumn is here.
But what does this mean for our babies' sleep? Will it disturb their sleep at all, and if so, can we do anything about? Let’s find out.
During the warmer summer weather, you will have opted for lightweight, breathable fabrics to prevent your baby from overheating. Cotton and muslin are excellent choices. But now this will not be enough.
Autumn may bring unpredictable weather. It is not uncommon to experience a few days we know as an “Indian Summer”. The temperature bizarrely peaks again and it feels like summer is back then the next day…back to that chill again. And the evenings will start to get darker.
Routine is still going to be your friend here, just because the days are getting shorter it doesn't mean schedules change. That will change with your baby’s age and development.
But what does this mean for your baby’s sleep?
When it comes to sleep as the seasons change, you will likely need to use a warmer sleep bag. You may also wonder if your baby’s sleep patterns will change because of the darker mornings and of course the earlier, darker evenings, how will that affect them? Should I change my routine? If they don't get as much fresh air during the day, will they still sleep as well? Should they nap less or more?
In answer to this, it is important to remember firstly that your baby's age and stage of development will govern their routine and how much sleep they need day and night.
In the morning, it is really helpful to expose your baby to light within the first half hour of waking (post 6am) as tempting as it is, avoid lazing in bed j because it feels super early and it’s dark outside and probably raining! What happens if you do this is your baby is “resting” and their circadian rhythm is getting confused because they have not been exposed to light therefore nap times and bedtime will be negatively impacted. In short, it will be harder for them to fall asleep.
A brighter morning
As it is likely to be dark outside, switch on the lights, open the curtains and if you can, open the window or walk into the garden, even 5 minutes will help. The fresh air and light help set the circadian rhythm and in turn help with settling to sleep at bedtime.
It will also increase alertness and boost cortisol which gives your baby more energy and they will not have this lethargic, sleepy feeling known as inertia and want to nap before it is nap time.
Your baby’s mood will be lifted and so will yours!
The light exposure will also help regulate other hormones, such as those related to digestion, metabolism, and the immune system. Getting natural or bright light within 30 minutes of waking (post 6am) will help align these systems with the external environment, improving overall health and daily routine.
Just because it starts getting dark at 4.30 pm it does not mean they should go to bed earlier! Do remember though that dark triggers the release of melatonin which is the sleepy hormone that tells the body to go to sleep, so keep as much light on as possible until bedtime or you may find your baby starts to yawn and see sleepy cues that are driven by the dark rather than their actual need for sleep.
Even a short walk around the block before dusk will help regulate sleep patterns and give them a little boost to get through to bedtime.
Book your free sleep assessment call today!
I hope you have found this guide useful. If you would like to talk more about your baby’s sleep whether it is about getting onto the right schedule that works for them and your daily lifestyle or perhaps you are looking for some more guidance and support to stop those multiple night wakings then I can help you there! I transform exhausted mums to reach their sleep goals in a gentle, holistic way that aligns with your child’s temperament and your parenting style.
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By Rachael Wilson
Paediatric Sleep Coach & Podcaster