The truth about sleep training at any age

Sleep is a vital component of our overall health and wellbeing, but what good sleep looks like varies depending on our age and our individual needs. For many people, achieving quality sleep can be a struggle and as such they find themselves searching for solutions. One common method to improve sleep patterns in children is through sleep training. There is a prevailing misconception, however, that sleep training is only effective in infancy; I'm here to tell you that it's never too late to sleep train your child or indeed yourself!

Good habits are learned and children can be taught to sleep independently at any age, after the first few months of their life. It is undoubtedly easier to sleep train when children are younger, as their sleep habits have not yet become as hardwired, but with older children results can still be achieved and they will feel the benefits from this.

Benefits of sleep training at any age

1. Enhanced sleep quality

By dedicating time and effort to sleep training, individuals of all ages can experience improved sleep quality. Establishing a consistent bedtime routine, creating a conducive sleep environment, and practicing relaxation techniques are key aspects of sleep training that can improve the quality and quantity of your sleep.

2. Increased alertness and focus

Quality sleep is essential for cognitive function and mental clarity. Through sleep training, individuals can enhance their alertness and focus during waking hours. This can lead to improved learning, social interactions, health, productivity, and better decision-making.

3. Emotional well-being

Sleep plays a significant role in regulating emotions and mood, not only in young children but at all ages. As adults we can all recall times where a lack of sleep contributed to feelings of irritability, stress, and anxiety. And, we have likely all witnessed the impacts of poor sleep on our children's emotions and behaviour. By utilising sleep training techniques, individuals can improve their emotional stability and well-being, leading to more positive, enjoyable and productive days.

Starting your sleep training journey

If you are considering embarking on a sleep training regime either for yourself or your child, there are several steps you can take to kickstart this process:

• Assess your current sleep patterns: understanding your existing sleep habits is the first step towards making positive changes. Keep a sleep diary to track your sleep duration and quality. This will let you spot patterns and therefore areas to target.

• Create a bedtime routine: never underestimate the value of a consistent bedtime routine regardless of your age. The lead-in to bedtime is crucial for setting the stage for sleep and can make a notable contribution to the quality of sleep you get. Bedtime routines that include relaxing activities such as reading, meditating, or taking a warm bath are ideal. Avoid stimulating activities in the 90 minutes before bed and consider your screen use prior to going to bed too.

• Optimise your sleep environment: ensure that your bedroom is conducive to quality sleep. Keep the room dark, quiet, and at a comfortable temperature (16-20 degrees Celsius) to promote restful sleep. Consider your bedding; is it comfortable and suited to the season? Is there anything in your bedroom environment that is disturbing your sleep and could be relocated elsewhere?

• Practice relaxation techniques: when struggling with sleep, the lead-in to bedtime can leave people feeling tense and anxious, which in turn can make the onset of sleep harder. By engaging in relaxation exercises such as deep breathing, progressive muscle relaxation, or visualisation you can help prepare your body and mind for sleep.

In conclusion, the notion that sleep training is limited to infants is a myth. Regardless of your age, prioritising healthy sleep habits through training can yield numerous benefits for your overall well-being. It is never too late to take charge of your sleep health and embark on a journey towards restful nights and energised days.

By utilising the above suggestions you may find that you discover the answers you need for better sleep, whether for yourself or your child. However, if you believe your child's sleep needs a deeper dive in order to secure the results you wish to see, book a Sleep Discovery Call with The Sleep Nurturer so we can discuss the challenges you are facing and potential ways forward.