Here's what to do in the final hour before bed in order to get the BEST night's sleep!

Sharing a calm, child friendly story is a great way to relax and prepare for sleep

So what, exactly, would an ideal bedtime routine look like for the final hour before bed in order to get the BEST night's sleep? Let me share my secret with you...

1 hour before bed – finish any stimulating/active activities and begin to darken and quieten the environment. This includes:

• Using red or orange lighting around the house/room. This mimics the colour of the sunset which naturally brings on the production of melatonin (the sleepy hormone).

• Put all screens away. Blue light omitted from phones, tablets etc increases our Cortisol levels (the stress/awake hormone) so screens are not conducive to a good night's sleep.

50 minutes before bed – have a lovely warm 10 minute bath followed by a 10 minute massage (see our website for some quick to download routines to follow for relaxation/sleep).

• The rise and fall of body temperature as you strip for bath, enter warm bath, come out of bath into cooler air, get changed into cosy pyjamas also helps to increase melatonin production.

35 minutes before bed – Get changed for bed and have final milk feed before bed. If time, have a quick story.

• Make sure that whatever story you (or your little one) choose is child friendly and won't bring on any worries or create over-stimulation.

**15 minutes before bed – Place your little one into their bed/cot drowsy but awake, give them a kiss goodnight and leave the room.

**Ideally your little one will fall asleep within 15 minutes on their own but if they can’t manage that yet then it can be something to work towards.

If you need any help establishing your evening routine, daytime nap routine or any other aspect of sleep for your infant, get in touch. It’s what we love to help with!