We continue our "Ask the Experts" with Snigdha Nahar, Founder of Dreemer Sleep Coaching to share with us on baby/toddler sleep.
A little about Me
I’m Snigdha Nahar, the founder of Dreemer Sleep, Newborn, Infant & Maternal Sleep Consultant, (Certified Maternal and Child Sleep Consultant, the International Parenting and Health Institute (IPHI), USA)
Growing up in a middle-income household in India, bed-sharing on an adult bed with loose sheets, pillows, and bedding was the acceptable norm. Before safe sleep recommendations (the “Back to Sleep” campaign was only launched in 1994 by the American Academy of Pediatrics) became widely known, traditions and older relatives dictated everything about child-rearing.
Times change, economics change, and so do learned behaviours. Even before I became a mum and later a Certified Maternal and Child Sleep Consultant (certified by the International Parenting and Health Institute (IPHI) in the USA), I practiced basic sleep hygiene—keeping the room cool (20-23°C), using silk pillowcases for reducing hair fall and tangling, and minimizing screen time before bed. But it was only after my child was born that I fully grasped how much the sleep environment affects both the quantity and quality of a child’s sleep.
A need to educate other busy, professional parents and knowing that there are ways to get optimal sleep even as new parents to young babies is what prompted me to get certified and start Dreemer.
1. What are the common causes of poor sleep quality for babies?
- Unsafe sleep environments: Loose bedding, bumpers, and pillows before age one increase the risk of SIDS. Our parents didn’t know this in the ’80s and ’90s, but now that we do, we should not ignore it! When assessing baby sleep environments, this is my number one non-negotiable. If you co-sleep, the same rules apply—no loose blankets or big adult size pillows. If you can’t manage without them, reconsider co-sleeping until your baby is one year old.
- Overheating: Babies and toddlers are more at risk of overheating than being too cold. Safe sleep guidelines emphasize keeping them cold rather than bundling them up.
- Discomfort from allergens: Babies can wake up frequently due to allergic reactions to dust mites, mold, or synthetic fabrics in their bedding.
- Exposure to screens or bright lights before bedtime: Melatonin (the sleepy hormone) production can be disrupted if babies are exposed to screens or artificial lights after 7-8 PM. With the recent Singapore government focus on sleep and reduced screen-time (see the Grow Well SG initiative by MOH and MOE), this should be the top tip for better focus and health.
2. How do we improve baby/toddler’s sleep?
- Establish a consistent bedtime routine: Warm water baths, gentle massages, books, stories and quiet time before bed signal that it’s time to sleep.
- Choose hypoallergenic materials and natural fibers: Silk, cotton and linen are the best choices for hot and humid weather.
- Optimize the sleep environment: Keep the room cool (20-23°C), dark, and quiet, with the help of blackout curtains and white noise machines/whirring fans.
- Have consistent bedtimes and wake-up times: Irrespective of weekday or weekend, keep consistent bedtimes and wake-up times for your little ones to keep the circadian rhythms on a consistent beat.
3. How can we create a restful sleep environment for babies?
- Temperature control: Babies sleep better in cool environments. Use air-conditioning and breathable fabrics like silk and linen to regulate body temperature.
- Darkness: Natural sleep-wake cycles and the body’s natural circadian rhythms depend on darkness to trigger melatonin production.
- White noise: Total silence isn’t always ideal for babies. White noise from a sound machine or fan can be a helpful sleep aid that’s easy to wean off. Just lower the volume gradually over time to wean off.
4. Can Temperature-Regulating Fabrics Like Silk Benefit Baby’s Sleep?
Yes! As mentioned above, babies sleep best when their body temperature is well-regulated. Overheating can cause night wakings, irritability, and discomfort. Silk is a superior fabric because it naturally regulates body temperature—it keeps babies cool in summer and warm in winter, making it an excellent investment for uninterrupted sleep.
5. Can Silk Improve Baby/Toddler Sleep Quality?
Absolutely! In our hot and humid weather, the only natural fibres which make sense are cotton, linen and silk. Silk is the only one amongst these naturally hypoallergenic, temperature regulating, resistant to dust mites, other allergens and hydrating. So it is not just a luxury item for their hair and skin or the soft touch that’s appealing (though those aren’t too bad either!) but a necessity to consider investing in especially if the child has eczema, allergies or any kind of respiratory issues (like mine did for about a year) and can help them sleep through the night without waking up to coughing or scratching fits. The smoothness in silk can play a helpful role in minimizing friction that could cause baby’s bald spots. Silk's smooth, soft texture allows a baby's delicate hair to glide across it, minimizing the friction that leads to hair loss.
Final Thoughts
In summary, traditions and culture play a huge role in shaping us without which we will be without context or a code of ethics but it is not a reason to blindly follow practices which aren’t suiting us or the next generation we have lovingly brought into this world!