Help! My little one’s sleep has gone wrong!
Written by Claire Burgess, Family Consultant
Very often I am contacted by parents, panicked by a sudden change in their child’s sleep – whether it’s nighttime sleep or naps. It’s usually when things have been going really well: sleep routines are established, bedtimes are smooth, and then suddenly – it all seems to go off track. The worry creeps in because no one wants to go back to broken nights, early starts, or an overtired little one who’s refusing to nap.
If this sounds familiar, take a deep breath. It’s more common than you think – and the good news is, in most cases, it’s just a temporary blip.
What can cause a change in sleep:
There are a number of reasons your child’s sleep might suddenly shift – and more often than not, there’s a perfectly logical explanation behind it:
Illness – A cold, teething pain, or even something as simple as a stuffy nose can disrupt their usual sleep patterns. Sleep can become lighter and more broken when they’re not feeling 100%.
Developmental changes – Milestones like learning to crawl, walk, talk, or even just mastering how to roll over can have a big impact. Their brains and bodies are working overtime, which can make winding down for sleep more difficult.
Weather – Hot sticky nights or chilly winter evenings can affect how easily children settle, and how long they stay asleep. Room temperature and comfort play a bigger role than we sometimes realise.
Big changes – Starting nursery, welcoming a new sibling, going on holiday, or returning from one. Even something like sleeping in a different bed or room can throw things off – especially if they've had extra comfort like sleeping in the same room as you while away on holiday for example.
Emotions – Just like us, children can feel overwhelmed, worried, or excited. These emotions, even if they can’t articulate them, can interrupt their ability to relax at bedtime.
Changing nap needs or bedtime timings – As your child grows, their sleep needs shift. It could be that their day time nap is too long or too short, or that bedtime needs tweaking. Small changes in their daily sleep rhythm can make a big difference to nighttime sleep.
Overstimulation before bed – A busy day, screens close to bedtime, or high-energy play in the evening can make it harder for little ones to wind down. Their brains may still be ‘buzzing’, even if their bodies are tired.
Separation anxiety – This is a very normal stage of development, especially between 8–18 months but it can also be older as their awareness of separation develops. Your child may suddenly become more clingy or upset when you leave the room, and this can extend into bedtime or overnight. See our blog on this here (Separation anxiety and bedtime (including 10 tips to help)!
Growth spurts – These often go hand-in-hand with changes in appetite and sleep. Your child may sleep more… or less! Sometimes they wake more frequently because they’re genuinely hungrier or just feel a bit ‘off’.
Environmental disruptions – Sudden noises, street lights, a room that’s too light in the summer months, or even a change in how their room smells or feels (new bedding, for example) can all affect sleep. Little ones can be surprisingly sensitive to changes in their environment.
Changes in caregiver or routine – If someone new is doing bedtime (a babysitter, grandparent, or new partner), or if the evening routine suddenly changes, it can feel unsettling for a child. Familiarity is key – especially at bedtime when they’re tired.
Nightmares or night terrors – These can begin from toddler age onwards. If your child is waking distressed or suddenly seems scared of bedtime, it could be worth considering whether bad dreams are playing a part. Read our blog on this here (Is my child having a nightmare or a night terror?).
Sensory sensitivities – For some children, especially those who are more sensitive or neurodiverse, small sensory changes like the feel of pyjamas, background noise, or a certain texture can really impact how comfortable they feel at bedtime.
Remember – none of this means anything is 'wrong' with your child or your parenting. Sleep is dynamic, and it’s normal to experience ups and downs as they grow.
What to do if you think sleep is going wrong…
Don’t panic
Easier said than done, I know, especially when you’re exhausted. But try to hold steady. When we panic, we often make snap changes – like bringing them into our bed, starting to rock them to sleep, or staying in the room until they drift off. While these may help short-term, they can create habits that are tricky to unpick later on. Instead, take a moment, breathe, and remind yourself this is likely to just be a phase.Keep consistent and calm
Children need consistency – especially during times of change. Stick to your usual routines as much as possible, even if sleep isn’t going perfectly. Keeping bedtime familiar and calm helps them to feel safe and secure. If they can sense you are anxious or unsettled, they will pick up on that energy and that can make it harder for them to relax too. A confident, calm presence can be incredibly reassuring to a child who’s navigating new things.Look at what might be behind it
Rather than overhauling everything, take a gentle look at what might be contributing to the change. Are they teething? Did they skip a nap? Have they just started crawling? Are they eating enough during the day? Is bedtime too early or too late? Sometimes, it’s the tiniest tweaks – a slightly earlier bedtime or a shorter nap – that help to re-balance things. Trust your instincts and observe their cues. If it is illness related, then give all the comfort that is needed at this time and if you have a good routine with sleep normally, then once your little one is feeling better you can get back to this. They will very quickly fall back into this with consistency and reassurance.Offer extra reassurance
Even if your child is unsettled, they still benefit from firm and loving boundaries. Let them know you're there, with calm words or a soothing touch, without necessarily changing the sleep expectations. Reassurance doesn’t mean doing everything for them, it’s about being emotionally available while still encouraging independence and self-settling when appropriate. A few quiet nights sitting close or checking in can be all they need to get back on track. For older children it might be helpful have little chats (away from bedtime) about anything that might be worrying them or that they want to talk about to try and resolve the issues before bedtime comes around.Adjust the sleep environment
Have a look at the sleep space. Is it dark enough? Comfortable? Quiet? A white noise machine can help soften outside sounds, and blackout blinds are often a game changer during lighter months. Even little things like swapping scratchy pyjamas or removing a distracting nightlight can help your child feel more at ease.Review their daily rhythm
Is your child getting enough movement and fresh air during the day? Are naps at the right time? Sometimes a slight shift in your day time routine can help things click back into place. For example, you might find bringing bedtime forward by 15 minutes or changing a nap time helps settle the evening routine.Limit screen time and overstimulation before bed
Screens, even when used calmly, can stimulate your child’s brain and affect melatonin production, making it harder for them to fall asleep. Try switching off screens at least an hour before bedtime and replace them with gentle, low-energy activities like stories, puzzles, or bathtime play. However, that said there are some children who benefit from get those last bits of energy out before starting their bedtime routine. This might be when you bring in some rough and tumble play (see our blog for more info – ‘Why children need rough and tumble in their day’).Use a calm, predictable bedtime routine
A familiar routine gives your child the message that sleep is coming, and it’s safe to let go. Think: bath, pyjamas, a cuddle and a couple of favourite stories. Keep it simple and consistent – this predictability is incredibly grounding during times of change or unsettled behaviour.Be kind to yourself
This might be the most important tip of all. When sleep gets tricky, it’s so easy to feel defeated or doubt yourself – but please remember: you are doing your best. These bumps in the road are a natural part of parenting, and they don’t last forever. Rest when you can, ask for support, and know that you don’t have to figure it all out alone.
And remember… Sleep isn’t always linear. Just when it seems like everything is going smoothly, a little bump can appear – and that’s OK. With calm, consistency, and support, things usually return to normal faster than you think. If things feel overwhelming or you’re not sure what’s going on, you're not alone. Sometimes a fresh pair of eyes can help – whether that’s a chat with a professional, a friend who’s been there, or someone who can help you step back and see the bigger picture.
For more information about sleep you might be interested in ‘Your Guide to Sleep’ - a step-by-step video guide, our other sleep blogs, or you might feel that you would like further support from a 1:1 sleep consultation - more information on our parenting consultations is here. We also have a podcast - ‘Newborn to Teen and Everything in Between’ - listen here.