Massage techniques for Sleep & your Bedtime Routine

For sleep there are two main things I would love you to think about.

The first is consistency. Building up sleep cues, clear consistent ways of communicating to your baby that now is the time for sleep, will have a huge impact.

As you start to think about building that consistency, I would encourage you to think about sensory cues. Things you say (or even better sing) at bedtime, what does it smell like, is the lighting different, do you look at something together, maybe saying goodnight to a favourite teddy, maybe reading the same few stories, are there some massage techniques or acupressure points that you revisit each evening? 

The second, and most important. Is how you are feeling. My experience from work, close friends and family is that sleep can become really stressful. There is lots of polarised information out there and lots of pressure to do things a certain way. 

However, my wish for you is that bedtime is a joyful experience and a lovely way to finish your day with your baby. So as you start to think about building that routine, please consider what would make it really joyful for you. What do you love? Is there some calm relaxing music that you would like to listen to at bed time? If a bath is part of your routine do you take some time while your baby is playing in the bath for some little acts of self care, a quick facial (I have my Gua Sha stone next to the bath - a Traditional Chinese Medicine healing method), file your nails, massage your feet? Do you get into your comfy clothes before you start the bedtime routine so you feel cosy and comfortable? Do you light a candle while you do the bedtime routine? (My elder daughter loves to blow it out as a little ritual that bedtime is drawing to a close). Do you make yourself a nice drink and/or snack that you have to hand for the last feed of the day. There is a lovely recipe for a nourishing hot chocolate that I’ve included in the opt in for my mailing list. 

Please know that the calmer and more peaceful you feel, the nicer the experience will be for both/all of you. You really can’t be too kind to yourself here so give yourself everything you need to feel relaxed. I’d love to hear about anything you find that works really well for you. 

Massage Techniques

At the end of the day, the most calming, grounding massage for your baby will be one that works from head to toe. 

Stroking down the body is a gentle reminder to release any tension and prepare for sleep.

Specific techniques you may wish to try to prepare for sleep. 

Tummy 

If your baby is lying on their back, they may enjoy a gentle tummy massage. Place your hand, palm downward, on their tummy. Move your hand in circles in a clockwise direction, stroking them with your fingers and the entire surface of your palm. Keep the pressure light, reducing it gently as they become more relaxed and sleepy, until you are hardly touching them. 

Head and Face 

If you are holding and cuddling your baby while they fall asleep, massage her head and face gently. Using the back of one of your fingers, stoke her cheek slowly and rhythmically. Look at her and talk or sing to her quietly. To stroke her head, cup it in one of your hands, with your index finger on her hairline. Now stroke backward to the base of her neck. Do this gently, and for as long as they find it soothing. 

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