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The Better Rest Method

Welcome to the Better Rest Method.

We believe that all parents can find their way through a lack of sleep into joyful, calm days, and loving, restful nights. The Better Rest Method was created to help all parents enjoy their parenting experience to the full. It is a simple step-by-step sleep method for parents of babies and young children. Start it today!

To follow the method (outlined below), you will follow simple practical steps which build on each other day by day. The programme starts with positive changes to your own well-being, and then moves on to your child’s sleep, developing a personalised sleep plan for your baby.

Following this method for twelve days will achieve a better feeling of rest, and a better quality of sleep. You will not need to leave your baby to cry at any point.

Please follow all the steps, in order. Do not skip steps, and do not rush ahead. No cheating! Do it thoroughly, and you will get results and feel better.

Congratulations for choosing the Better Rest Method for you and your baby!

(Audio version coming soon.)
(Printable Braille version coming soon.)


Before you start

During this method, you will need to do some reading, and a tiny bit of writing in a notebook. We recommend you choose a period when you can put aside a little time for this.  Apart from that, you can start any time you like.

Before starting, you need to get a notebook and pen that you can use to make notes during the method. Do not use an electronic device to keep track; it is important to use pen and paper (if you are physically able). This is partly to help reduce your evening screen time, and partly for relaxation. Try it.


Day One

1) Make the decision and write it down: I am getting Better Rest. This is my priority.

2) Read the section on Making your days easier, which has practical suggestions to try. Make sure you are doing as much of this as possible.

3) Write the changes that you will make in your notebook.

Yes, we know it might feel boring and unnecessary to do this reading and to write in your notebook. We know that you may feel it is ‘common sense’, or that you are doing some of this already. But for this method to work, you need to take it seriously. Do this step, and do it thoroughly.

4) Now start to put any changes in place if necessary.  This starts today. If you said you will go to bed at a certain time, whether that’s 10pm or “half an hour after the baby”, start doing this today. Reduce your screen time today. Have a rest today. We got you.


Day Two

5) Continue to make the practical changes that you planned on day one.

6) Read the section on Looking After Yourself. Make sure you are looking after yourself. Write the changes that you will make in your notebook.

7) Now start to put any changes in place if necessary. Drink more water today. Make an arrangement to see a friend. Ask for help. If you like buying things, go and buy some healthy snacks, lavender oil, or chamomile tea. Get a magnesium supplement if you wish to try that.

Yes, you may tell us that you are not a napping person, so you can’t nap with your baby. That’s fine – just lie down and close your eyes anyway. Or read a book (not the internet). You may want to ‘get things done’ while the baby is sleeping. Leave it for now, it’s better to rest. You may have other kids to look after, but even so, you will find a way to do what you can, when you can, including getting more help. You may be at work. If so, can you make your commute more relaxing, or use your breaks to have a proper rest?

Yes, we know that you may be keen to start trying to modify your baby’s sleep, but please do these steps first. Imagine we are a sleep consultant who you have paid £100, £200, or more. You would try to do what we said, wouldn’t you! It’s important to sort out your own daily rhythms and health as much as possible, before moving on to your baby. Put on your own oxygen mask first!  Even if you think you’re already doing these things, read the sections again. Do it more. We’re here for you.


Day Three

8) Continue to make the practical changes that you planned on days one and two.  Are you going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

9) Next, read about the different sleep methods that we have collected and summarised.  Make notes in your notebook about what may work for you. Take the time to read at least three of these methods thoroughly. Do not just skim them. If you can’t read all of them, choose three to read.


Day Four

10) Continue to make the practical changes that you planned on days one and two.  Are you going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

11) Look at the real life stories of what other parents do, and choose some that appeal to you. Write down anything extra that you may want to try.  If you can’t read all of them, choose three to read.

12) The next step is for you to design your personalised sleep programme, using all of these resources together. Decide which parts of the approaches you will try. What will you do, and when will you do it? Write this down in your notebook.

Although you’re planning this now, don’t try to make any major changes to your baby’s sleep habits today. Just continue to look after yourself and make the practical changes to your days.


Day Five

13) Continue to make the practical changes that you planned on days one and two.  Are you going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

14) Start your personalised sleep programme, as you planned yesterday.

15) Each day, write in the notebook something about what happened the night before. How’s it all going? What is working and what isn’t? Do this day by day for seven more days.  The level of detail is up to you.


Day Six (please note Days Six to Eleven have the same instructions)

16) Are you still going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

17) Write in the notebook something about what happened the night before. How’s it all going? What is working and what isn’t? The level of detail is up to you.


Day Seven (please note Days Six to Eleven have the same instructions)

18) Are you still going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

19) Write in the notebook something about what happened the night before. How’s it all going? What is working and what isn’t? The level of detail is up to you.


Day Eight (please note Days Six to Eleven have the same instructions)

20) Are you still going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

21) Write in the notebook something about what happened the night before. How’s it all going? What is working and what isn’t? The level of detail is up to you.


Day Nine (please note Days Six to Eleven have the same instructions)

22) Are you still going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

23) Write in the notebook something about what happened the night before. How’s it all going? What is working and what isn’t? The level of detail is up to you.


Day Ten (please note Days Six to Eleven have the same instructions)

24) Are you still going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

25) Write in the notebook something about what happened the night before. How’s it all going? What is working and what isn’t? The level of detail is up to you.


Day Eleven (please note Days Six to Eleven have the same instructions)

26) Are you still going to bed early? Are you staying hydrated and eating well? Are you reducing your screen time? Are you doing whatever else you planned?

27) Write in the notebook something about what happened the night before. How’s it all going? What is working and what isn’t? The level of detail is up to you.


Day Twelve

28) Well done for your efforts! Review your programme. How are you feeling? Do you want to change anything? Continue if necessary.

29) Write and tell us what you did and the effects it has had.


Finally

30) Enjoy your baby! Share their joy and have fun. Enjoy feeling better rested.