Expert Opinion

10 Child Sleep FAQs

29 Apr
As a sleep consultant, I’m frequently asked common questions about child sleep. Let’s dive into the answers to help you better understand your little one’s sleep needs.

1. Why is my child waking at 5am?

Early rising can be frustrating for parents, but there are several common causes. Often, it’s due to your child being overtired from insufficient day sleep or going to bed too late. Conversely, if they are going to bed too early, they may have simply maxed out their sleep totals by 5am.
Room temperature also plays a role — children are typically coldest around 4-5am due to a natural drop in body temperature. Ensure the room is cosy (19-22°C), they’re wearing appropriate sleepwear, the room remains completely dark, and white noise continues through the early morning to block out birds or passing rubbish trucks.
Another factor could be how we as parents respond. Food, light, and social interaction all signal to the brain that it’s time to wake. If your child is hopping out of the cot, having breakfast, or watching cartoons at 5am, it reinforces the early wake-up. To help shift this, delay getting them up closer to 7am (think of it like managing jetlag).

2. How dark should my child’s room be?

For optimal sleep, your child’s room should be very dark — think cave-like darkness. A simple test: stand in the room during the day with the door closed and sleep setup ready. If you can see your hand in front of you, it’s not dark enough.
Light can significantly disrupt sleep, especially during naps and early mornings, so blackout curtains or window covers are highly recommended.

3. What is a TOG rating?

A TOG (Thermal Overall Grade) rating measures the warmth of sleepwear and sleeping bags:

  • 0.5 TOG: Ideal for warm weather (24-27°C)

  • 1.0 TOG: Perfect for moderate temperatures (21-23°C)

  • 2.5 TOG: Suitable for cooler temperatures (17-20°C)

Personally, I dress my children in a sleeper onesie and a 2.5 TOG sleeping bag in a room kept around 21-22°C.

4. Should I wake my child in the morning?

Yes! Waking your child at a consistent time helps establish a healthy circadian rhythm. It’s like setting their internal clock, without involving any sleep training techniques. I recommend a wake-up time between 6:30–7:00am, even after a rough night, to maintain a predictable schedule and protect nap and bedtime routines.

5. What is my favourite swaddle for children?

My top recommendation is the Miracle Blanket. It acts as a swaddle wrap, sleep sack, and wearable blanket all in one. It’s particularly helpful for unsettled or easily overstimulated children with a strong startle reflex.

6. When do children drop to 1 nap?

Most children transition from two naps to one between 15-18 months. However, I’ve worked with some who transitioned as early as 14 months and others as late as 21 months.
Watch your child’s cues: signs include consistently refusing the second nap or struggling to fall asleep at bedtime.

7. What is a dream feed?

A dream feed involves feeding your child while they are still asleep, typically around 10-11pm.
While some families find it beneficial, I generally don’t recommend introducing one unless you are already doing it successfully. Dream feeds can disrupt natural sleep patterns and may become hard to phase out later.

8. Should I sleep train naps or nights first?

Always start with nights!
Night sleep is easier to work on because your child has strong natural sleep pressure and melatonin levels working in their favour. Once night sleep is established, naps often improve naturally. Tackling nights first also prevents feeling overwhelmed by too many changes at once.

9. Can I contact nap and sleep train bedtime?

Absolutely!
This is actually my preferred approach, especially for younger children. Focus on encouraging independent sleep at bedtime while continuing safe contact/assisted naps during the day.
This keeps your child’s total sleep needs met, prevents overtiredness, and — bonus — you still get to enjoy those cuddly naps. Once nights are stable, you can start nap training if desired.

10. Do I have to sleep train my child?

No, you do not have to sleep train if your current situation is working for your family.
Some children naturally develop strong sleep habits with consistent routines and good sleep hygiene. Others may struggle with multiple night wakings and irregular naps, which can become unsustainable.
Sleep training simply means doing less of the “helping” so your child can learn to fall asleep more independently — it’s not mandatory, and every family should do what feels right.

 

Remember: Every child is unique. Trust your instincts, move at your own pace, and choose the sleep approach that fits your family best.

About the author

Sally Woods is a registered paediatric nurse and certified sleep consultant with over 10 years of childcare experience. Sally is also a mother of two, with a passion for sleep which is supported by evidence around the importance of sleep and wellbeing for babies, children and families. 

Sally provides advice on the development of good sleep habits and healthy sleep foundations, her approach to sleep is holistic and nurturing with an emphasis on consistency and support.