Debunking the Upside Down Sleep Hack: What Sensory Play Really Means for Your Child's Sleep

You may have seen it on social media, a child being flipped upside down before bed as part of their "bedtime routine." It’s fun, it’s chaotic, and it certainly grabs attention. Some claim it’s a secret to better sleep, citing things like "vestibular input" and "nervous system regulation." But is there any science behind it? Or are we just hanging onto another viral parenting trend?

As a holistic sleep consultant and mother of three, I get asked about this more than you'd expect. Our own 3 year old currently insists on being taken to bed upside down every night. While it makes for a hilarious moment in our bedtime circus, it’s not a magic sleep trick and I think it’s time we talk about why.

What’s Really Going On Here?

Let’s break down some of the key terms being thrown around:

• 🙃 Vestibular input refers to movement that stimulates the inner ear, helping with balance and spatial orientation. Activities like swinging, spinning, or yes — even being hung upside down — can activate this system.

• 🫶🏻 Proprioception is the body’s sense of where it is in space. It involves deep pressure and muscle feedback, like pushing, pulling, or hanging.

• 🗣️ Nervous system regulation is the idea that certain sensory inputs can help a child move from a dysregulated state (hyper or unsettled) to a more calm, grounded one.

These concepts are actually well established in the fields of occupational therapy and developmental movement theory. For instance, research published in the American Journal of Occupational Therapy has shown that sensory integration therapy, including vestibular and proprioceptive activities, can help children with sensory processing challenges improve self regulation and behavior.

However, there’s no clinical evidence suggesting that hanging a child upside down specifically improves sleep.

Why It Might Help Some Children Settle (But Not Sleep)

Children who are sensory seekers often crave movement and pressure. These kinds of activities may help them feel calmer in their bodies, making it easier to transition into the bedtime routine. That said, sensory input isn’t a substitute for a consistent, holistic sleep foundation.

Sleep is complex. It’s influenced by circadian rhythm, attachment, environment, nutrition, developmental stages, and emotional regulation. Roughhousing before bed might meet a sensory need, but it won’t override the core pillars of healthy sleep.

What Actually Supports Better Sleep? (From my holistic Perspective)

If you want to support your child’s sleep in a grounded and holistic way, here are a few of my tried and tested pillars:

1. Rhythm Over Routine: Children thrive on predictability, but rigid schedules often backfire. A flexible rhythm anchored around mealtimes, outdoor play, and rest times helps regulate their internal clock.

2. Attachment-Based Bedtimes: Connection before separation is key. Calm one on one time, cuddles, breastfeeding to sleep, storytelling, or a song builds security and helps your child feel safe enough to sleep.

3. Environment Matters: A sleep conducive environment includes a simple decluttered bedroom, a cool temperature, minimal stimulation, and comfort. Bonus points for natural fibers and safe co sleeping arrangements if that works for your family.

4. Body Wisdom: Movement is important! Throughout the whole day. Let your child climb, run, spin, balance, and yes, even hang upside down if they enjoy it! Just don’t count on it as your bedtime miracle.

The Bottom Line

While the “upside-down bedtime trick” may look cute on TikTok and provide sensory input for some children, it’s not a scientifically supported sleep solution. For us, it’s a light-hearted moment, a ritual driven by our son’s sensory needs and our family’s playful dynamic.

But real sleep support? That comes from rhythm, attachment, and tuning into your child’s cues, not from trendy hacks.

So no, hanging your kid upside down won’t "hack" their sleep… But it might buy you three minutes of giggles.

And sometimes, that’s all we really need.

— Tammy Peacock, The Sleep Goddess

Do CIO methods align with your values as a parent?

Taking a holistic sleep perspective, I want to examine the idea of letting your baby cry it out (CIO) and whether it aligns with your values as a parent?

Imagine stepping back and viewing your parenting choices from a third-person perspective. You begin to see where the collective innertia exists, particularly when it comes to sleep training methods like CIO. Society often promotes CIO as a solution for sleep struggles, but is it truly aligned with your values and beliefs as a parent?

If you detach from the societal momentum surrounding CIO and ask yourself if this idea would be accepted if introduced today, you may find a different perspective. Imagine presenting the concept of leaving a baby to cry alone in their crib to sleep train them, without any historical precedent. How would people react? Would it be immediately accepted, or would there be concerns about the emotional well-being and attachment of the child?

Considering the long-term effects and implications of CIO, it's essential to question whether it truly aligns with your values as a parent. Are you choosing this method simply because it's a widely accepted practice, or because it genuinely resonates with your beliefs about nurturing and caring for your child?

Just as removing momentum from legacy ideas reveals their true quality, so too does examining sleep training methods like CIO in the context of your parenting values. Are you allowing momentum to drive your decision-making process, or are you actively choosing what aligns with your beliefs and principles as a parent?

Ultimately, the decision to use CIO or any other sleep training method should be made with careful consideration and reflection, taking into account not only the immediate results but also the long-term impact on your child's well-being and your relationship with them.

As a parent, your agency should guide your choices, rather than allowing societal momentum to dictate your parenting journey.

Baby sleep approaches in the Med, where we live!

In Mediterranean cultures, including those in Cyprus (where we live), Greece, Italy, and Spain, there tends to be a strong emphasis on family and community support when it comes to baby sleep.

Co-sleeping. Many Mediterranean families practice co-sleeping, where babies sleep in close proximity to their parents.

Flexible schedules. Mediterranean cultures often have a more relaxed approach to schedules and routines, including baby sleep. While families may have bedtime routines, they are generally flexible and adaptable to the needs of the family and the baby.

Babywearing is a common practice in Mediterranean cultures, allowing parents to keep their babies close while going about their daily activities. This closeness can help babies feel secure and may promote better sleep.

Extended family involvement In Mediterranean cultures, extended family members, such as grandparents, aunts, and uncles, often play a significant role in caring for babies. This can provide additional support for parents and may help ease the transition to parenthood.

Outdoor time, many Mediterranean families prioritize spending time outdoors, even with young babies. Fresh air and natural light can help regulate babies' sleep-wake cycles and promote better sleep.

Overall, the approach to baby sleep in Mediterranean cultures is centered around warmth, closeness, and a strong sense of family support.

There is a deep understanding of the importance of meeting babies' needs and creating a sense of security and connection from an early age.

I love it, and I feel that we fit in well here.

I would love to know where you guys are from and what your country of residence sleep philosophies are?

Hold your babies close,

Love,

Tammy

My Presence Based Method…

Today, I want to share a little bit about a topic that’s close to my heart: the journey of transitioning your baby/toddler from co-sleeping to their own sleep space. It's a milestone that many of us face along the parenting journey, and let me tell you, it's filled with challenges and triumphs, I know. I have done it x3 mummies.

For those of you who haven’t followed me from the start, I have come up and practiced what I like to call the "presence-based method" when it comes to helping my little ones make this transition. 

What exactly does that mean? Well, it's all about being there for them every step of the way, offering support, reassurance, and, most importantly, our unwavering presence at bed and nap time. 

The presence-based method is rooted in attachment theory and the belief that our children thrive at night and during naps when they feel safe, secure, and connected to us. Instead of leaving them to navigate this big change on their own, we stay by their side, offering comfort and guidance as they adjust to their new sleeping environment.

So how do we put this into practice? It starts with creating a loving and nurturing bedtime routine that helps our children feel calm and relaxed.

When it's time to transition to the cot, we continue to stay present, offering gentle reassurance and comfort as needed. We may sit beside the cot, hold their hand, or offer soothing words of encouragement to help them feel safe and secure in their new sleeping space.

The results have been truly heartwarming for us x3 

By approaching this transition with love, patience, and a whole lot of presence, we've watched our 3 blossom and thrive in their own cot. Remember they also share a room. A topic for another day.

So to all the parents out there facing the transition from co-sleeping to cot, I want to offer you this gentle reminder: you're not alone. Embrace the journey with love, presence, and patience and, hold your babies close. 

Love,

Tammy

Is it ok to let baby cry it out?

In short, no it is not. Leaving your baby to cry it out can prevent your baby from experiencing trust and attachment.

The “cry it out” method can undermine both by sending a message that when your baby cries, they will go unanswered. Leading to feelings of insecurity and mistrust.

Allowing your baby to cry themselves to sleep may create negative associations with sleep and bedtime routines.

Instead of associating bedtime with feelings of comfort and security, they may associate it with feelings of distress and abandonment.

This can have an impact on emotional development.

Prolonged periods of crying without comfort or response can have long-lasting effects on emotional development.

It could lead to difficulties in regulating emotions, increased risk of anxiety or attachment disorders, and challenges in forming healthy relationships later in life.

If you don’t believe me, read a book called The Boy Who Was Raised as a Dog” written by Dr. Bruce D. Perry and journalist Maia Szalavitz.

It explores the experiences of Dr. Perry, a child psychiatrist, working with children who have experienced trauma and abuse.

I read it while in university, studying for my Social Work degree. And ever since then, even before I had my own children, I was against letting babies cry themselves to sleep.

In the book, through a series of case studies and personal anecdotes, Dr. Perry writes about the profound impact of early childhood experiences on brain development, emotional regulation, and behavior.

#cryitout #emotionalregulation #attachment #babysleep #babysleeptips #society #conditioning

Baby Sleep: Unveiling the Secrets for Peaceful Nights

Introduction

Did you know that newborns can sleep up to 17 hours a day, but not all at once? Understanding baby sleep is crucial for new parents struggling to find a rhythm in their new roles. This article dives into the fascinating world of baby sleep, debunking common myths and providing essential tips to ensure your little one gets the rest they need. By exploring the science and strategies behind baby sleep, we aim to bring tranquility to your nights.

Understanding Baby Sleep: A Foundation for Healthy Growth

Baby sleep is more than just a break for parents; it's a fundamental component of an infant's development. During these critical rest periods, babies process the day's learning, grow physically, and strengthen their immune systems. Originally, sleep patterns are influenced by the circadian rhythm, which babies gradually adapt to after the first few months.

The Structure of Baby Sleep: Navigating Through the Night

Baby sleep cycles are shorter than adults, lasting about 50 minutes. These cycles include active (REM) sleep, where dreaming occurs, and quiet (non-REM) sleep, crucial for growth and restoration. Understanding these cycles can help parents recognize that waking up during the night is a normal part of baby sleep development.

The Significance of Sleep: More Than Just Rest

Recent studies show that establishing a regular sleep pattern early on can benefit cognitive development and emotional regulation. By the age of two, children who had consistent bedtime routines tend to perform better in cognitive tests, highlighting the long-term importance of healthy sleep habits.

Cultivating Healthy Sleep Habits: Expert Tips for Weary Parents

To encourage better sleep, establish a consistent bedtime routine that might include a warm bath, storytelling, or soft music. Ensuring the sleeping environment is quiet, dark, and at a comfortable temperature can also make a significant difference. Remember, patience and consistency are key.

Conclusion

The journey through understanding and adapting to your baby's sleep patterns can be challenging but rewarding. By embracing the science behind sleep, addressing common misconceptions, and applying practical tips, you can lay the foundation for your baby's healthy development and enjoy more peaceful nights.

Introduction to baby sleep: embracing wake windows and nap times

Mastering baby sleep: wake windows and nap times for restful nights

Navigating the complex world of baby sleep can often feel like trying to solve a puzzle with missing pieces. However, one key piece that can dramatically improve your baby's sleep quality and duration is understanding and utilizing wake windows effectively. This comprehensive guide delves deep into the concept of wake windows, their importance, and how they can be the cornerstone of establishing healthy nap times for your baby.

What exactly are wake windows?

Wake windows refer to the period a baby or toddler is awake between sleeps. This time frame begins the moment you lift your little one from their crib and ends when they're settled back for their next sleep. A wake window encompasses all activities outside the crib or bassinet, including feeding, playtime, outdoor adventures, and even the routines leading up to nap or bedtime.

The importance of optimizing wake windows

Why do wake windows matter so much? The answer lies in the balance they help maintain. Too short wake windows may leave your baby under-stimulated and not ready for sleep, resulting in brief naps or difficulty falling asleep. Conversely, overly long wake windows can lead to an overtired child, making settling down a challenge. Striking the right balance with wake windows sets your baby up for easier sleep transitions and longer, more restful periods of sleep.

Calculating your baby's ideal wake window

Determining the perfect wake window involves observing your baby's natural rhythms and responses. Start when they wake up and note the time until they're ready for sleep again. This does not include the minutes they spend settling down to sleep, as this is considered rest time. The goal is to adjust wake windows based on your baby's age, signs of tiredness, and overall sleep needs, ensuring they're neither over nor under-tired at naptime.

Incorporating feedings Into wake windows

Yes, feeding times count towards wake windows! For newborns and young babies, it's crucial to include feeding times in wake windows to ensure they're adequately tired for their next sleep. If your baby tends to doze off while feeding, you might need to gently extend awake times to help them settle better for naps or bedtime.

Activities to optimize wake windows

Filling wake windows with beneficial activities can significantly enhance your baby's sleep quality. Consider the "5 Fs" for wake window activities:

1. Feeding: Regular, focused feedings during awake times support your baby's caloric needs and sleep patterns.

2. Fresh Air: Exposure to natural light helps regulate your baby's sleep-wake cycle.

3. Floor Time: Encourage physical movement to use up energy and promote better sleep.

4. Free Play: Allow your baby to explore and play independently to boost cognitive development and sleep readiness.

5. Face-to-Face Interaction: Engage in direct, screen-free interaction to strengthen your bond and support your baby's emotional and cognitive growth.

Stretching wake windows: a gradual approach

As babies grow, their capacity for longer wake windows increases. Observing and adjusting to your baby's cues and behaviors is essential for extending wake windows appropriately. This involves a delicate balance of ensuring they're tired enough for sleep without becoming overtired.

Finding your baby's perfect wake window

Identifying the ideal wake window for your baby is a dynamic process that evolves with their development. Utilize sleepy cues for younger babies and more structured wake window ranges as they grow. Remember, wake windows vary throughout the day, generally increasing as it progresses.

Wake windows by age: a handy reference

Understanding age-appropriate wake windows can guide you in setting a routine that aligns with your baby's natural sleep needs. These windows are just a starting point, as individual differences mean adjustments are often necessary.

Adapting wake windows for toddlers

For toddlers, wake windows adjust as naps decrease. Typically, a toddler's day includes a longer wake window before their nap and a shorter one afterward. Observing your toddler's behavior and adjusting their schedule accordingly can help maintain balanced sleep patterns.

Recognizing successful wake window adjustments

You'll know you've found the right wake window balance when naps and bedtime become smoother, and your baby enjoys longer stretches of restful sleep. It's a process of observation, adjustment, and patience, but finding the right wake windows can significantly improve sleep for the whole family.

Conclusion: the path to better baby sleep

Understanding and applying the concept of wake windows can transform your baby's sleep patterns. By observing your baby's cues, adjusting wake windows based on their age and individual needs, and incorporating beneficial activities into their awake times, you can foster a sleep environment that promotes longer, more restful naps and nighttime sleep. Remember, every baby is unique, and what works for one may not work for another. Embrace the journey, and soon, better sleep will follow for both your baby and you.

Tackling Toddler Sleep Challenges: Proven Strategies for Restful Nights

44% of my insta followers voted in a poll and the results were alarming!

44% of the votes, the vast majority, voted that their toddlers are still waking multiple times a night & need help getting back to sleep. Most are coming into their parent’s bed at night time. 

I am all for co-sleeping in the early days. However, co-sleeping with a toddler is not my jam. They move around a lot! I am not a fan of rib kicks. Read on if you feel the same as me. 

A few of The Sleep Goddess’s tips on how to combat Toddler’s nighttime waking; 

A Stringent Bedtime Routine

If you buy my two-week package I can write a specific bedtime routine that suits your family, that you can follow, religiously. The bedtime routine needs to be done in the same order, every night. For example; Bath, PJ’s, Read a book, Bed. 

NO Screen time 2 hours before bed

Non-negotiable. Research shows that screen time before bed impacts sleep. Full Stop. It is not ‘wind down’ time, if anything, it does the opposite to your toddler's brain. So if TV or screen time is part of the bedtime routine, CUT IT OUT!

BALANCED Dinner

NO FORMULA after the age of 1, please. This hampers sleep big time. It DOES NOT replace a healthy diet. A cup of cow's milk 30 minutes before bed is fine. ( Just make sure you brush their teeth afterward). A balanced dinner is important. Children need a variety of foods to thrive. Protein, carbs, and veg is ideal. Try small portions first, and let your kid ask for more. They need to feel like they are in control of their eating. 

If not wearing nappies at night wake your toddler up to use the toilet before you go to bed

If your toddler is no longer in nappies at night, needing to wee can lead to night wake-ups. My advice is to wake your toddler to use the toilet before you go to bed. This has helped us. We wake our two-year-old son before we sleep, to use the toilet. Else he wakes at 5 am needing to wee. 

Rough and tumble play before bed

Studies show that rough and tumble play, (we call it SB’s.. Silly Buggers) before bedtime, fills up your toddler’s love cup, the contact with their parents, the undivided attention, and the silliness, all help your toddler settle at night. 

BOUNDARIES outside of sleep time

‘One more story please mummy’ … the answer is no darling. It is bedtime. If your toddler can push boundaries outside of bedtime, they will push the boundaries AT bedtime and will not take no for an answer when they wake in the night and want to come into bed with you. One of my favorite sayings when it comes to boundaries is “Make your word as good as gold.” Trust me, it will help with your child’s sleep. Remember children LIKE and feel SAFE when their parents confidently tell them NO. 

Love,

Tammy