Expert Sleep Tips for Parents: An Interview with Sleep Specialist Rachel Mitchell

In this blog, we speak with Rachel Mitchell certified maternity and paediatric sleep specialist, former night nanny, parent educator, and mum of seven! Rachel shares her instinct-led, responsive approach to baby and toddler sleep, offers expert advice on sleep regressions, and discusses how quality sleep benefits the entire family. As the founder of My Sweet Sleeper, Rachel is passionate about supporting parents in developing healthy sleep habits for their little ones. Read on for her top tips and reassuring guidance for tired parents.

What inspired you to become a paediatric sleep specialist?

After having my first son 14 years ago, I left the hospital overjoyed but also overwhelmed. I didn’t feel confident in areas like feeding or getting him to sleep. While breastfeeding was discussed in the hospital, sleep support was virtually non-existent.

I began researching baby sleep myself, quickly becoming fascinated by how vital quality sleep is for young children. I was also reconsidering my corporate career and, when I found a certification programme in paediatric sleep, I dived right in and never looked back.

Your method is instinct-based. How is that different from traditional sleep training?

Many conventional methods like "cry-it-out" didn’t sit right with me, and I wouldn't recommend anything I wouldn’t do with my own children. While some families benefit from structured sleep training, I focus on understanding the root causes of sleep struggles, rather than applying blanket fixes.

We look at foundational aspects like sleep environment, daily routine, nutrition, wake windows, and medical concerns. When these are addressed, sleep often improves without the need for strict sleep training.

What’s the biggest misconception about baby sleep?

That babies should sleep through the night from an early age. This pressure can leave parents feeling like they’re doing something wrong for cuddling, rocking, or nursing their baby to sleep, when in fact those are completely natural bonding behaviours.

Research shows most babies don’t consistently sleep through the night until around 12 months. Parents need better education around developmental sleep norms, rather than feeling rushed into sleep training at four or five months.

What’s your view on so-called “bad” sleep habits?

The idea of “bad habits” like rocking or nursing to sleep often worries parents unnecessarily. These actions are instinctive, loving, and entirely normal. What’s more important is whether these habits are working for the family.

If something becomes unsustainable like feeding at every wake, that’s where we step in and support a gentle transition to other methods. But outside of unsafe sleep or complete lack of routine, most “bad habits” are actually quite healthy.

Any tips for handling sleep regressions?

Sleep regressions are often just signs of developmental progress, like learning to crawl or talk. True regressions may be linked to teething, illness, or major changes like a new sibling.

My best advice is to stick to consistent routines, rather than changing things night by night. Revisit those sleep foundations (routine, environment, nutrition), and remember: this phase will pass!

When should parents seek professional support?

If sleep issues persist long-term or you suspect an underlying cause such as reflux, allergies, or a tongue tie, it’s important to seek advice. We also work with families when the usual tweaks aren’t making a difference, providing personalised support or referring to medical professionals if needed.

How can families prioritise sleep overall?

Sleep should be a priority for the whole family, not just the children. That means having bedtime routines for parents too, limiting screen time before bed, ensuring time outdoors, eating well, and setting up a consistent morning routine. When parents sleep better, it positively affects everything.

Your one key piece of advice for new parents?

Try not to compare your child’s sleep to anyone else’s. Every baby is unique, and developmental timelines vary widely. Trust your instincts they’re powerful, and they’re there for a reason.

Rachel Mitchell is the founder of My Sweet Sleeper, offering virtual sleep support to families worldwide. Connect with her at mysweetsleeper.com or on Instagram @mysweetsleeper.

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