The Role of Sleep in Maintaining YOUR Health
As a parent, our own sleep often takes a backseat to….well, everything else. However, prioritizing our sleep is one of the most beneficial actions we can take to support our own health. From enhancing cognitive function, reducing stress, and bolstering your immune system, the benefits of a good night’s sleep are vast. Let’s dive into the positive impact a good night’s sleep could have on YOUR health.
Emotional Well-being - Our emotional health is deeply intertwined with our sleep patterns. Quality sleep helps regulate the brain chemicals that help manage our mood and emotions (ever felt like you just abolsutely CANNOT handle a day, you’ll usually find its when you’ve had a poor sleep the night before). Consistently getting a good night’s rest can reduce the risk of developing mood disorders such as depression and anxiety, and helps reduce irritability.
Physical Health - Sleep is a powerful ally in maintaining physical health. Sleep plays a vital role in the body’s repair processes, aiding in tissue growth and muscle repair. Sleep also supports the immune system , making us less susceptible to infections and illness (what parent has the time to be sick?)
Metabolic Health - Maintaining a healthy weight is often linked to diet and exercise, but sleep also plays a crucial role. Hormones that control hunger are regulated by sleep. When we’re sleep-deprived, these hormones can lead to stimulated appetites, overeating and weight gain.
Cardiovascular Health - Sleep is an essential part of heart health. Sleep helps regular blood pressure and reduces stress on the cardiovascular system. Consistently getting enough sleep can help lower the risk of developing heart disease.
Hormonal Balance - Sleep significantly impacts hormonal balance. Hormones that govern growth, stress, and reproduction are all influence by our sleep patterns. Disrupted sleep can lead to hormonal imbalances, affecting everything from metabolism to reproductive health. For instance, poor sleep can lead to increased levels of cortisol, the stress hormone, which can have a cascade of negative effects on the body.
As a parent who might be wishing they could get more sleep, its easy to know that long nights can make for challenging days, and the effect can take a toll on one’s overall health. Supporting your child’s consistent, health sleep habits, not only helps them get the sleep they need to learn, grow, develop and thrive, but allows parents the opportunity to get the health-boosting power of a good night’s sleep!
Sweet Dreams,
Katie
The Power of Nap Schedules: Nurturing Well-Rested Babies and Happy Toddlers
In the whirlwind of parenthood, amidst the diapers, feedings, and endless cuddles, lies a crucial element often underestimated: nap schedules. For babies and toddlers, sleep isn't just a biological necessity; it's an important par of their development, influencing everything from mood to cognitive growth.
The Importance of Naps
Babies are absorbing experiences and information at an astonishing rate and they need adequate sleep to thrive during this time of incredible development. Sleep is when their bodies and brains consolidate learning, process emotions, and replenish energy stores. For toddlers, who are in the midst of exploring the world with boundless curiosity, naps provide essential downtime for processing newfound knowledge and recharging for their next adventure.
Establishing Routine and Predictability
Consistency is key when it comes to nap schedules. Babies and toddlers thrive on routine and predictability, as it helps regulate their internal clocks and signals when it's time to wind down. By establishing a regular nap schedule, you're not only promoting healthy sleep habits but also providing a sense of security and stability for your little one. Will there be days that your little one can’t nap as you’d planned (or hoped) as other commitments sometimes interfere? Absolutely! But consistency when you’re able will be benefit everyone.
Balancing Wake Windows and Sleep Cycles
Understanding your child's wake windows is key. Babies and toddlers have different wake windows—the periods of wakefulness before they become overtired. Missing these windows can lead to crankiness, resistance to sleep, and nighttime wake-ups. By aligning nap times with these wake windows and meeting their individual sleep needs, you can ensure smoother transitions between wakefulness and sleep.
Tips for Establishing a Successful Nap Schedule
Observe Your Child's Cues: Pay attention to your child's sleepy signals, such as rubbing eyes, yawning, or becoming fussy. These cues can help you anticipate when it's time for a nap.
Create a Relaxing Environment: Set the stage for sleep success by creating a calm and soothing sleep environment. A dark and cool room, white noise to drown out distractions, and establishing a consistent pre-nap routine to signal that it's time to settle.
Be Flexible Yet Consistent: While flexibility is important, especially during periods of growth or developmental milestones, strive for consistency in nap times as much as possible. This helps reinforce the association between certain cues and sleep.
Adjust as Needed: As your child grows and their sleep needs change, be prepared to adjust their nap schedule accordingly.
Daytime Wake Windows
0-3 months: 40 - 90 minutes
3-4 months: 75 minutes - 2 hours
5-6 months: 2 - 3 hours
7-14 months: 2 - 4 hours
14-24 months: 5 - 6 hours
*these numbers are averages and can vary per child
Investing in your child's nap schedule isn't just about ensuring they get enough sleep—it's about building a happy, healthy, and more harmonious household. Well-rested children are more alert, engaged, and emotionally resilient, leading to smoother transitions, fewer tantrums, and more quality time together as a family. Please reach out if you have questions, or would like to talk all things naps!
Sweet Dreams,
Katie
A Lifesaver for Working Moms
Being a working mom is a demanding role that requires balancing career responsibilities with the relentless needs of a young child. One of the most challenging aspects for many mothers is managing their child’s sleep patterns. A lack of sleep for a parent can lead to decreased productivity at work, increased stress levels and feelings of being overwhelmed. Enter sleep training - a solution that can transform chaotic nights into restful ones, and provide significant benefits to both mom and child!
Sleep Training Benefits for Working Moms
Improved Sleep Quality for Mom: Consistent and uninterrupted sleep is crucial for everyone, especially for a mom who needs to be efficient during the day. Sleep training reduces or eliminates night time wake ups.
Increased Productivity at Work: A lack of sleep can impair cognitive function, decision-making, and concentration. By ensuring mom and baby, sleep training helps working moms maintain higher levels of productivity and creativity in their professional lives.
Reduce Stress: Chronic sleep deprivation can lead to increased stress and anxiety. Having a little one with healthy sleep habits can alleviate the constant worry about your baby’s sleep, and the stress that comes with it!
Quality Time with Baby: Well-rested moms are more likely to have the energy (and patience!) needed to enjoy meaningful interactions with their children. Sleep training promotes well-rested mom and baby, making time together even more fulfilling!
Health Benefits: Consistent sleep is essential for physical health. It aids the immune system’s functionality, reduces the risk of chronic illness, and supports overall well-being. For moms who are juggling both work and family life, maintaining your own wellness is key.
Sleep Training can be a life-changer for working moms, helping you reclaim your nights and improving your overall quality of life. By fostering healthy sleep habits with your children, moms can enjoy better rest, reduced stress, and increased daytime productivity. The long-term benefits of sleep training can be a worthwhile investment for mom, baby, and the whole family!
Sweet Dreams,
Katie
Breastfeeding While Sleep Training
The Breastfeeding and Sleep Training Relationship
One of the heated topics of the parenthood journey (and oh boy, are there a lot), is the breastfeeding and sleep training relationship and the many misconceptions around it. I’m telling you now, that both can exist in the same space, they did for me, and I help others through the same journey. Sleep and nutrition are two of the most important building blocks of your baby’s growth, development, and overall well-being, and sleep training can support both these important needs.
First things first - let’s clear the air around sleep training and night weaning – which are sometimes mistakenly assumed to be the same thing.
Sleep training is helping your child learn to fall asleep, and put themselves back to sleep during the night, independently.
Night weaning is decreasing or eliminating feedings whether bottle or breast that occur through the night. If your baby needs to continue feedings through the night, or you just aren’t ready to eliminate the feedings, you absolutely can choose to sleep train without disrupting your nighttime feeds.
Sleep training does not mean that you need to change night feedings or wean them in any way unless baby is developmentally ready for it, and you choose to do so.
Let’s explore some of the positive aspects of breastfeeding while sleep training:
1. It’s Naturally Soothing
The act of nursing not only provides nutrition, but also releases hormones like oxytocin, which promotes relaxation and bonding with your baby. Nursing during the sleep training process can provide comfort and calmness to your little one as part of their bedtime routine, setting the stage for a peaceful transition to sleep.
2. Regulation of Sleep Cycles
Breastmilk contains components that help regulate a baby’s sleep-wake cycle. The hormone melatonin, present in breast milk, plays a role in promoting sleepiness and establishing circadian rhythm. By breastfeeding ahead of bedtime, mothers provide their babies with a natural source of melatonin, which is a natural cue to them that its almost time for sleep.
3. Sustainable Sleep Patterns
Having consistent sleep at night through sleep training, can allow for more predictable breastfeeding patterns for nighttime feeds. Breastfeeding during the night can still occur for mom and baby, in a way that promotes longer stretches of sleep, and fuller feeds.
If you’re breastfeeding and considering sleep training, I hope you can see that the two can be complimentary to one another! By promoting healthy sleep habits while also promoting a strong bond with your baby and meeting nutrition needs, you can be supporting your little one’s well-being through both their sleep and breastfeeding journey.
Sweet dreams,
Katie
5 Myths of Sleep Training
Myth #1 - Sleep Training means “Crying it Out”
I never recommend Crying it Out’ in any of my sleep plans!
Finding a sleep training method that aligns with your sleep goals, unique family needs, and your parenting philosophy, are key when successfully sleep training! I find what method feels best for your family so you can feel confident and comfortable with your customized sleep plan - crying without support just isn’t the way.
Myth #2 Tears (for any reason) Harm your Child.
Is there some tears during Sleep Training? Sometimes! Any tears are usually short-lived. Crying is a natural part of development for children - it’s considered positive stress that leaves no lasting harm through early childhood - like being with a new caregiver, being put into a carseat, or going to the doctor.
Your child’s sleep supports their physical and developmental growth - so you can prioritize supporting their overall health by helping them with healthy sleep habits and restful sleep.
Myth #3 - Sleep Training can Harm your Relationship with your Child
All customized sleep plans have supportive parental involvement! You and your little one will always know that you’re supporting each other through learning new sleep habits.
Well-rested parents are often healthier, happier, and more prepared to handle stress. This can be a game changer in waking up refreshed and ready to be the best parent to your little one!
Myth #4 - Sleep Training Requires Strict Schedules and All Naps at Home
Being home and keeping a consistent schedule during sleep training can help shorten the sleep training process to as little as 3 days!
Its a win-win situation - after sleep training you can have a great sleeper who has a consistent schedule, but this consistency also means they’re more prepared to flex - celebrating holidays, vacationing and staying up past bedtime here or there will be easier than ever when your child returns to their usual and consistent routine.
Myth #5 Sleep Training is a “One-Size-Fits-All”Approach to Sleep
There are numerous personal factors that make each family and their sleep training approach unique. Methods can be mixed and matched to suit the specific needs of a family by taking into consideration their unique child, schedules, parenting philosophies, sleep situations (room-sharing, or maybe preparing for a baby on the way?) and all the other complexities that are specific to each family. Hiring a professional sleep consultant allows a specific approach tailored to your needs that will offer the simplest, quickest and most effective results so you can be sleeping longer, sooner!
The Facts
Sleep Training done the right way - with parental involvement, with a method that’s suited to your family and your child, promotes healthy sleep habits that benefit lifelong sleep health. Have more questions or myths to debunk? Please reach out!
Sweet dreams,
Katie
Short Naps - Solutions to the Parental Frustration of Poor Daytime Sleep
One of the biggest concerns I find with clients regarding their children’s sleep, is the frustration they feel about short naps. Did your child nap for only 40 minutes for their first nap, or take 30 minutes to be rocked to sleep? You thought you had time for a quick shower during nap time, but lo and behold, your little one has woken up after 35 minutes when they slept for 90 minutes yesterday and you thought you’d have more time?
Here are some of the reasons your little one might be sleeping just enough to take the edge off at naptime:
Room Darkness – Any sunlight that comes into a room can make it tough to fall asleep, and stay asleep, just like with adults. Using blackout curtains, a blinds and curtains combo, making the room as dark as you can helps in creating more consistent daytime sleep.
Overtired or Undertired – Overtired babies can fight sleep or can struggle to settle for a good nap because of higher levels of cortisol. This stress hormone can make it difficult for baby to be soothed to sleep. Undertired babies can struggle to fall asleep and then wake after only a short time!
Sleep Associations – If your little one needs to be rocked or nursed to sleep, as they move through different stages of sleep they may wake enough to realize you’re not there anymore to soothe them, causing a short nap.
Response Time – How quickly do you go to tend to baby when they stir or seem to wake during a nap? Babies are noisy sleepers, and sometimes hearing coos or even some crying happens when they’re still asleep and your quick intervention may cause them to wake up. Wait a few minutes to respond to their nap “wake up” and you may be pleasantly surprised to see them fall back asleep!
Hungry? – If you think your little one is waking up hungry after only a short nap, try nursing or giving a bottle or snack before starting your sleep routine.
Sleep Train – One of the best ways to support you little one to longer and ore consistent naps, is to help them fall asleep independently – and if they wake after only a short time, they can put themselves back to sleep!
Having more predictable daytime naps can be life changing. Being confident that your little one is going to get the sleep they need, and that you can plan your day knowing you’ll have some time to yourself during naptime has made a huge impact on my life with my young kids, and I see it making a big impact on my clients’ lives as well. If these quick tips don’t give you the improvement you’re looking for, please reach out for a free call where we can discuss options and support!
Sweet Dreams,
Katie
Daylight Savings Time - Your Solution for Early Morning Waking
What's the right tactic for helping your child in adjusting to Daylight Saving Time?
Option 1 - If your little one is sensitive to their sleep needs, or is less than 12 months old, I'd suggest the more gentle approach to losing an hour when we "spring ahead" on the clock
If your little one has a 7:00am morning wake time, and a 7:30pm bedtime:
On the Tuesday before the time change, start pulling your child's schedule earlier by 10 minutes for each nap, bedtime, and wake up in the morning.
A 7am start to the day, becomes 6:50am, bedtime at 7:30pm becomes 7:20pm, and each day you move daytime naps 10 minutes earlier.
Continue to shift the day 10 minutes earlier each day – by the time you “spring ahead” on Sunday – your little one’s schedule will have slowly adjusted back to a 7am start and 7:30pm bedtime by the clock.
Option 2 - If your child is older, more flexible in their sleep, or tends to adjusts to change more quickly - (use your intuition about your child and trust your gut on their temperament, you know best!) then you can keep their routine exactly the same and just follow your routine by the clock.
On the Sunday of DST
Keep your child distracted and busy
Get outside - natural sunlight helps us all adjust to DST
Maintain your usual schedule by the new time of the clock
Give your child (and yourself!) some grace if there's extra fussiness during the short-lived adjustment.
If your little one already wakes too early and is not getting enough overnight sleep (children under 2 years should be getting an average of 11-12 hours of overnight sleep) - you can use the DST as an opportunity to adjust their morning wake time!
Sneaky Option 3 - You can move bedtime and naptime on the Sunday after the time change later by an hour (this will actually be their usual naptime and bedtime as per their biological clock). Each two days after this, move their bedtime earlier by 10-15 minutes. Stop pulling bedtime earlier when you see it starting to cause morning wake time to shift earlier.
If your child has a bedtime of 7:30pm and wakes in the morning at 5:30am
On the Sunday after the time change put your child down at bedtime at 8:30pm (remember, the day before this was the time 7:30pm, so nothing has changed for their biological clock!)
Push their nap 1 hour later as well (again, this will be their body’s usual naptime)
Let them sleep until their normal morning wake time (this will now be 6:30am by the clock after DST)
The next two days (Monday and Tuesday)
• Bedtime is 8:15pm (15 minutes earlier than the day before)
• Naptime is 15 minutes earlier than Sunday as well
• Let them sleep until their normal morning wake time (hopefully 6:30am)
Continue to pull bedtime and naptime 10-15 minutes earlier every two days – until you see morning wake time start to shift earlier, that’s when you stop pulling bedtime and naps earlier and you have found your new bedtime.
Sweet Dreams,
Katie
Early Morning Wake Ups
You’ve done it. Your little one is asleep for the night. Sometime before you go to bed yourself, you may start wondering – when will my little one wake up in the morning? Will it be an ideal 7am or even later? Or will you be doing 5am sleep math; trying to calculate how many hours your little one has slept and what waking now would mean for your day if you just made a coffee and just started your day now.
I’d love for your to go to bed tonight feeling more confident that you have a plan if your little one wakes before 6am in the morning tomorrow. Here are some tips and considerations to get your one sleeping to a more desirable wake up time if you’re experiencing early riser tendencies.
1. Little one’s sleep environment – Is it dark? Is it quiet? Just like adults, after a longer stretch of overnight sleep, we’re all lighter sleepers closer to wake up time and once we wake, it can be a challenge to fall back asleep with less sleep pressure. Keeping the sun out (I love a blinds + black out curtains combo), and using white noise can help keep your little one sleeping without interruptions from the sun and noises outside their room.
2. Have realistic expectations for nighttime sleep and wake up times – Babies and toddlers will naturally wake up between 6-7:30 am. Their bodies are more ruled by circadian rhythms and if you’re goal is having them sleep until 9 each day, unfortunately you’re probably out of luck! Babies need 10-12 hours of overnight sleep, so if bedtime is 6pm, they could be waking at 5am having had enough sleep for the night.
3. How does your little one fall asleep? If baby has any behaviors or items that they need to fall asleep at bedtime – being rocked, nursed, or having a pacifier – they will most likely need that to fall asleep after any wake up! When the sun comes up or they’ve already had 8-9 hours of sleep, any rousing in which an adult would just turn over an dput themselves back to sleep, your little one might wanted to be comforted back to sleep. Or, they may wake enough looking for their rocking, or pacifier and completely wake themselves up as they’re getting close to their natural wake up time.
4. Keep your little one in their bed or crib until your desired wake time – being consistent in your approach by getting them up for the day at the same time will encourage them to either fall back asleep or sleep longer until it’s an appropriate time to start the day (anything after 6am is considered age appropriate for under 2).
5. Sleep Train your little one – This is the quickest and most effective way to get longer sleep stretches and help curb early morning wake ups.
My hope is that you’re able to find an “ah-ha! I’ll try that!” moment in my post, maybe something you had considered yet, or something that could be the key to getting your little one sleeping until a more reasonable wake up time in the mornings so that you can both be well-rested and ready for the day!
If you need more in-depth and individualized support, I’m always here to help! Bedtime routines, age, development, your sleep goals for your child, your child’s temperament, personality, their daily schedule and sleep needs all play a role in their nighttime sleep and wake up time. If you feel like you need additional help with your child’s early rising, All of my Sleep Packages include customized sleep plans for you and your child.
Wishing you sweet dreams and reasonable morning wake times,
Katie