Switching From a Crib to a Bed

Determining when to switch from a crib to a bed is a common toddler-parent question I receive, so today I’m going to address it. In addition to being asked when the right time is, I’m also asked how to go about the process of switching from a crib to a toddler bed. It’s easy, so let’s take a look.

 

 

If you stumbled across my website because you’re looking for ways to teach your toddler the skills to sleep through the night, put this blog to the side because now is not the right time to make a switch. Right now, you need to focus on getting your little one into a healthy sleep routine, rather than making further changes to their sleeping environment.

Thankfully, many manufacturers make convertible cribs that transition between crib and toddler bed, so the leap is not such a big one for many little ones. But I’ve noticed a trend of people putting their little ones into beds earlier and earlier, some as young as a year-and-a-half! Let me reassure you unless they’ve outgrown the length of their crib, there is no reason to rush your toddler out of their crib and into a bed.

Identify your concerns

Take a moment to think about what it is about the transition that makes you apprehensive or worried that the switch from crib to bed won’t be a smooth one? If you’re concerned about your little one slipping out of bed in the night, the reality is that is less likely to happen if they’re well-rested and sleeping through the night. So, the moral is, make sure that your toddler is sleeping well before considering the switch from crib to bed.

If your little one is sleeping independently through the night, and you’ve deemed it’s time to transition, let them know. Explain that they’re going to be getting a new bed and let them know when the switch is going to happen. Keep the conversation positive and upbeat, and allow them to utilize some of their newfound independence by helping choose new bed linens to create a space that’s comfortable for them.

Once you’ve chosen a bed, let your little one help assemble it if they’re interested — anything you can do to make them a part of the process will help smooth the transition. Make sure that the bed occupies the same space as your toddler’s crib; this is not the time to make significant changes with furniture arrangement.

Treat the first night in the new bed like any other. Try not to make a production out of the new bed, and make sure you keep the bedtime routine the same. Toddlers are at a time of uncertainty in their lives, not knowing whether or not they want to do the whole “growing up” thing, so keep things low-key.

What to expect

You’ve gone through your little one’s bedtime routine, turned off the lights and cracked the door. Here are some scenarios that may play out:

  1. Your little one adapts to their new bed and sleeps through the night. In this case, celebrate because you are among the minority.
  2. Your toddler adapts immediately, but after a week or two begins leaving their room, playing with their toys, or calling you back in several times during the night.
  3. Your toddler doesn’t adapt immediately, is up from the bed and leaves their room, plays with toys and calls you in throughout the night.

With the latter two scenarios, offer a warning when your toddler demonstrates unwanted behavior and give them a consequence if they do it again. Make sure you follow through with the consequence if your toddler follows through with the action. Don’t attempt to manage your toddler’s behavior differently, as the focus here is getting them to adjust to the change in bed, not a change in discipline.

It’s highly likely that your little one will have some hiccups with the transition from crib to bed, so remember that you are in control. Remain calm and don’t go back to the crib — remember, with any transition, it can take a week or two for your little one to adjust. Trust me, you’ll get through it!

If you feel you need a little more guidance, give me a call! I offer a free 15-minute phone consultation with new clients to see if your family can benefit from working with me.

Back to School Sleep Tips

Ah, summer vacation, the time when we let our hair down and enjoy the sun ‘n fun. It’s also a time when we tend to relax the rigidity of the school year schedule and make some room to breathe. Bedtime routines are often collateral damage, are they not?

Although I’m a sleep consultant, you’ll find no finger pointing here. I get it, I really do! I’m a mom, too, and summer evenings are the time for firefly catching, lawn concerts, and fireworks shows. In the summer, if the choice is between experiencing one of the many fun evening activities or a consistent bedtime, bedtime is going to lose out. No judgment here, my friends.

 

 

However, with the start of school looming, it’s time to ease back into those regular bedtime routines, and the sooner you begin, the better.

Set a bedtime and stick to it

The first thing you need to do is determine what time your kids need to go to bed. Many of my parents are taken aback when I recommend a bedtime between 7:00 and 8:00 p.m. Yep, it’s tough, with homework, after-school activities and squeezing in family dinners, but school days are long, and your children need at least 10 hours of sleep a night. If you’re able to squeeze in an hour or two more, that’s even better.

Backtrack and take a look at the time your kids need to be out the door to head to school or daycare in the morning. For example, if your little one needs to be up at 7:00 a.m to get ready for school, they should be asleep by 9:00 p.m. at the very latest. Don’t forget to factor in the time it takes your kids to get ready for bed and perform their nightly bedtime routine, or the inevitable request for a glass of water 30 minutes after lights out. All things considered, 8:00 p.m. is really the latest they should be going to bed to ensure a healthy night of sleep.

Don’t procrastinate

Even if you’re someone who works well under pressure, re-establishing a school year bedtime routine is not something you want to leave until the last minute. Try starting the routine somewhere around two weeks out from the start of school to allow you to make the changes to bedtime gradually.

If your kids have been going to bed around 9:00 p.m. for the majority of their summer vacation, move bedtime up by 15 minutes every four days until they’re back to their usual bedtime. And if you have to “trick” your kids into their routine by changing the clocks in their rooms, go for it!

Establish a bedtime routine

The best way to jump into the new school year is to have your family routine nailed down. If you had an effective bedtime routine before summer vacation, go ahead and re-implement it. The familiarity of routine will help your children settle back into their school bedtime schedule more smoothly than introducing something new.

If this is the first time you’re implementing a bedtime routine, know that we’re looking at the end goal here. Not only will a consistent bedtime routine make your days — and nights — much easier, but your child will reap the benefits of healthy sleep. When your child’s brain and body begin to associate things like baths, brushing teeth, putting on pajamas, and reading books — done in the same order, at the same time, each night — it cues their melatonin production, making sleep come more naturally. Honestly, I can’t recommend bedtime routines enough.

Use a timer

If lollygagging is an issue, consider implementing a timer into your child’s nightly routine. With a timer, your kiddo can see where they’re at in the routine, and you can get out of being the “bad guy” with time enforcement — it’s the timer’s fault! Kids can’t manipulate a timer, but they sure can weasel another ten or fifteen minutes out of mom or dad!

Power down screens

In addition to going lax on bedtimes over the summer, many of us also let screen time rules fly out the window. I get it. During the school year, time for favorite television shows, favorite tablet apps and video games is scarce, what with homework and extracurricular activities. As a result, many parents ease up on screen time and find their kids spending increasing amounts of time lost in the glow.

What many parents don’t realize is that screen time negatively affects sleep quality. Use the school year routine to get back into good habits and set healthy limits on daily doses of screen time. Most of all, make sure to cut off screen time at least two hours before bedtime to allow your children’s brains to rid the effects of blue light and ready themselves for slumber.

Blackout

No, not that kind of blackout, I’m talking about shades! Many schools now start their year in July or August, and it is often still light out around 8:00 p.m. Make sure your child’s room is dark, creating an inviting, cave-like place to sleep. If you don’t already, invest in some blackout shades or curtains to staunch any errant beams of sunlight that might be finding their way into your kid’s room.

 

I hope you and your families have had wonderful, fun-filled summers! If you follow my back to school sleep tips, your children should be in great shape to take on the year and reap the rewards of healthy sleep habits. And, if you find yourself struggling, remember that I’m just a phone call away!

5-Year Check-In with a Former Client

Today I’m changing things up and sharing a guest post from a former client of mine. Five years ago, Lauren called for help with her 8-month-old son, Declan. Declan wasn’t napping and was sleeping in clips of two to three hours at night, max. As a result, Lauren was deliriously tired and extremely emotional when she called for help. Now, five years later, Lauren shares how Declan is sleeping as he prepares to enter first grade.

 

Having some bedtime fun!

 

Years ago I wrote a one-year follow-up for Jennifer, and now I’m here to check-in at the five-year mark. The short answer is that all’s quiet on the home front and, having just turned six, Declan sleeps between ten and eleven hours a night. However, we still have to follow a bedtime routine to keep him on a schedule, and he’s unable to participate in some activities because of his early bedtime (he’s asleep by 7 p.m.). We’re used to this now, and I don’t think Declan’s life is suffering as a result (there are many more years of opportunity ahead).

Some things have become more evident with time, especially regarding the high level of alertness and difficulty we had with Declan sleeping as an infant. At the end of his kindergarten school year, Declan was evaluated and deemed to be highly gifted as a result of testing. Sleep issues are a commonality among gifted children — and adults — which explains some of the trouble we had early on. This study gives a brief overview of the incidence of sleep issues in the gifted population if you’re interested in reading more about the topic. We joked early on that Declan’s sleep issues were due to FOMO and his desire to take in every detail of the world around him — we weren’t far off. Once Declan got older, we integrated what I call a “brain dump” as part of his regular bedtime routine. After reading a book, we’d take a few minutes to talk about the day — or anything pressing on his mind — so that he wouldn’t lay awake processing instead of going to sleep.

The positive side of this is that while it’s common for gifted children to have issues sleeping, it’s not impossible for them to develop routines that help them get the sleep they so desperately need. In all, it took about a week of following Jennifer’s instructions to get Declan sleeping through the night and napping like a champ throughout the day — it is possible (and Declan never “cried it out” in the process). I’ve checked back with Jennifer throughout the years to consult with her about stumbling blocks, and each time it was because we needed to change what we were doing, whether it was removing all naps, transitioning Declan to a bed, or pushing bedtime back to a later time.

Declan and myself sharing some downtime.

 

I won’t say that Declan’s sleep is without issues today — that would be a lie. He’ll still try to weasel his way out of going to bed at least once or twice a week, and he’s out of sorts if vacation or other activities push his bedtime back. And then you have those times when Declan falls asleep on the bus ride home, making it a struggle to get him down that night, or those nights when he’s sick and materializes at our bedside in the middle of the night (so scary!). If we’re traveling late at night, we can usually tell when Declan’s fighting sleep because he starts talking a mile-a-minute. If we don’t engage him, we’ll be met with silence and then snores within minutes. Some days, especially those marked with a lot of physical activity or summertime swimming, Declan will admit to being tired (!) and express a desire to go to bed earlier. However, this rarely happens, but when it does, we know he must be exhausted, and we jump into action to get him ready for bed.

My only regret about contacting Jennifer those 5+ years ago is that I didn’t do it sooner. If you’re on the fence about hiring Jennifer to work with your family, let me reassure you that she’ll be with you along the way and will provide suggestions based upon your family’s needs and comfort level. Don’t go as long as we did; healthy sleep is so important for early childhood development, so get your little one on track as soon as possible!

 

THANKS LAUREN!

Attachment Parenting & Sleep Training

I’m going to let you in on a little secret: attachment parenting and sleep training are not mutually exclusive. Nope. And this may surprise some of you, but sleep training does not require you to leave your babies to cry themselves to sleep. Shocking, isn’t it? Sleep training is all about giving your baby the tools to sleep independently — which sounds at odds with attachment parenting, I know — in the sense that babies learn to go to sleep without a sleep crutch. You might even consider sleep your child’s first step towards independence.

If you’re reading this, you’re likely practicing attachment parenting in some form or another. Many parents I encounter don’t subscribe to all tenets of attachment parenting, but pick and choose the elements that work best for their family and beliefs.

Dr. Sears and attachment parenting

Popularized by William and Martha Sears, attachment parenting at its most basic involves being as close and as responsive as one can to their baby and its needs; and by having its needs met consistently a baby will grow into a well-adjusted, happy, healthy member of society. Attachment parenting materializes in the form of wearing your baby, breastfeeding on-demand, bed-sharing and responding to your baby’s cries immediately.

I’m not going to enter into a debate about parenting philosophies, except to say that I’m a neutral party here. The reality is that there is no evidence showing that attachment parenting is any better than other parenting philosophies — it merely aligns better with what some parents desire for their children.

Therefore, this blog is aimed at those parents who are in need of help with their baby’s sleeping habits, but feel conflicted; many of my attachment parenting clients share that they think that they’re “cheating” by utilizing sleep training. Look, who cares what it is as long as everyone in the family is sleeping healthily? No one needs to be a martyr here.

The Seven B’s

Dr. Sears was helpful enough to provide a bulleted list of main principles of attachment parenting that he termed, “The Seven B’s.” The Seven B’s include: Birth Bonding, Breastfeeding, Babywearing, Bedding close to baby, Belief in the language value of your baby’s cry, Beware of baby trainers, and Balance.

Original attachment parenting concepts

I would, however, like to point out that the original tenets of attachment parenting were not so rigid. In fact, an Atlantic article points out that the originators of attachment parenting theory — psychologists Mary Ainsworth and John Bowlby– glossed over breastfeeding and never mentioned co-sleeping. What Ainsworth and Bowlby emphasized was the importance of a mother being engaged with her baby while feeding it, not whether the baby was fed by breast or by a bottle, and that “a mother’s attention does make a difference.” The Atlantic article also points out that sleep and babywearing were never mentioned in the original attachment parenting discussion.

Where the uncertainty stems from

So, we know that babywearing, co-sleeping, and breastfeeding weren’t explicitly mentioned by the originators of attachment parenting theory, which makes the following quote from the Ask Dr. Sears site a bit outrageous:

Attachment parenting teaches you how to be discerning of advice, especially those rigid and extreme parenting styles that teach you to watch a clock or a schedule instead of your baby; you know, the cry-it-out crowd. This “convenience” parenting is a short-term gain, but a long-term loss, and is not a wise investment. These more restrained styles of parenting create a distance between you and your baby and keep you from becoming an expert in your child.

The above quote is in response to the Beware of baby trainers ‘B’ and is a little out there; anytime a philosophy doesn’t allow for anything to stray into the gray area, I question it. Just as every baby is different, every baby’s needs are different, and a baby that isn’t sleeping well needs a little assistance to get there. Helping your baby develop healthy sleep skills and habits does not “create a distance between you and your baby and keep you from becoming an expert in your child.” In fact, you noticing that your baby is having issues sleeping, and teaching your baby sleep skills, means that you are an expert in your child.

If it ain’t broke…

Look, if your family is bedsharing and everyone is sleeping well, then keep doing what you’re doing. If you’re co-sleeping and your partner is now taking up residence on the couch in the other room, while you struggle to stay awake during the day from frequent night feedings and wake-ups, I’d say that bedsharing isn’t working for you and it may be time to consider other options. And one of those options is teaching your baby healthy sleep habits, which includes learning how to fall asleep independently.

The reality is that you cannot bedshare and teach your baby healthy sleep skills. Think about it, teaching babies to fall asleep independently isn’t feasible when mom is in arms’ reach at all times. And if you’re not ready to sleep in separate rooms, room sharing is a viable option for sleep training.

But the crying…

Again, sleep training does NOT require you to leave your baby to cry until they fall asleep. I do suggest giving your baby a few minutes to see if they can fall back to sleep on their own. But, the idea that sleep training requires parents to close the door at bedtime and leave their little ones until the next morning, regardless of the intensity or duration of their crying, is preposterous and, frankly, not at all accurate.

I hope I’ve alleviated any concerns you may have about sleep training and practicing attachment parenting. If you have further questions, or would like to talk about how I can help your family achieve healthy sleep, give me a call!

 

5 Common Myths About Sleep Training

Parenting can be a sensitive topic, and the advice is not in short supply. From the time you celebrate your baby shower to your first visitors in the hospital, you’re bombarded with “advice” on how to parent your baby. And likely, from the moment your baby is born, you’ll be asked how your baby is sleeping, even before your baby has had an opportunity to find their rhythm. So, as an ode to all of the awful and unsolicited advice new parents receive, I’m going to discuss five common myths about sleep training.

Your first week or two of being a parent inevitably blessed you with the most beautiful, peaceful baby who slept most of the hours in the day. You likely didn’t heed the advice of well-meaning friends and family who told you to sleep when your baby slept and took in every moment of your adorable sleeping beauty. And then your baby flipped days and nights and began to be awake more. Now you panicked and began scouring the internet for suggestions on how to get your baby to a.) sleep at night (like the rest of the human world), and b.) sleep longer. And in the process surfing the web for information, and checking out books on baby sleep, and getting well-meaning advice from friends, family, and strangers, you discovered that the wealth of information you were being given was conflicting, making you more confused than when you first began your research. Take a deep breath, put the bad advice, books, notes, printouts, and bookmarks aside and read on while I debunk common myths about sleep training.

1. If you let your baby sleep too much during the day, it will keep them up at night.

Unlikely, but it does occur on a rare occasion. Now, if your little one is sleeping through the day and not getting a wink of sleep at night, you may need to take a look at daytime napping, but again, “sleeping too much” is rarely the case. In fact, newborns need a lot of sleep, and I don’t recommend that your baby be awake for more than 2-2 1/2 hours at a time if they’re under six months of age. For newborns, that number is closer to 45 minutes to an hour.

You might be surprised to hear that overtiredness often keeps babies awake at night because it goes against what we think we know about sleep. The reality is that an overtired baby has missed falling asleep when they were tired, and their bodies are cycling back into wakefulness.

 

2. Sleeping is a natural development and can’t be taught.

Yes-ish. Everyone cycles through sleep stages through the night, waking and falling back asleep each night. You likely don’t remember waking because you already know how to slip right back into your next sleep cycle. However, babies can take some time to learn how to smoothly transition between sleep cycles.

If you’re in the habit of nursing or rocking your baby to sleep, your little one can become dependent on that motion or routine to fall asleep — we’ll call it a sleep crutch. As your baby cycles through sleep stages during the night, they wake and don’t know how to get themselves back to sleep without being nursed or rocked, so they cry out for you. Part of sleep training is teaching your baby how to fall asleep independently.

3. Babies will naturally dictate their sleep schedule.

In a perfect world, babies would regulate their own sleep needs and always be well-rested; unfortunately, this is not the case. Much like the constant care babies need with diapers and feeding, they rely on their caregivers to help them develop healthy sleep habits. Left unregulated, babies’ sleep cycles would become erratic; missing a sleep cycle by just 30 minutes can cause cortisol levels to elevate which is when we experience cranky babies who are overtired.

Read more about identifying baby sleep signals

4. Sleep training is stressful for the baby and can affect the parent-child attachment.

This is just not true. In fact, you may have consulted the American Academy of Pediatrics (AAP) for information about safe sleep practices, a source I’m sure you trust. Well, a 2016 study conducted by the AAP found that “Both graduated extinction and bedtime fading provide significant sleep benefits above control, yet convey no adverse stress responses or long-term effects on parent-child attachment or child emotions and behavior.” And, both parents and babies slept better through the night — win-win!

5. Babies are not “designed” to sleep through the night.

Babies don’t come with manuals, so I’m not sure who dictated what babies are or are not “designed” for — sheesh! What I can tell you is that trusting your child’s physiology to dictate their sleep schedule, their eating habits or their behavior is a recipe for disaster.

Look, you’re obviously reading this for a reason — most likely because you’d like your baby to sleep better. I’m here to tell you that I can help you and your baby develop healthy, independent sleep habits that will have the entire family getting restful nights of sleep. When you’re ready to get started, give me a call to see how I can work with your family to guide you to healthy sleep.

 

Why Does My Baby Wake Up At 3 A.M.?

The witching hour. Sleep regression. Whatever you call it, early morning wakings can be the bane of any parent’s existence, especially when the alarm is set to sound just an hour or two after your baby begins crying. To better understand why your baby is waking at the literal crack of dawn, you need to understand a little more about humans and sleep.

 

It’s a chemical thing

You’ve likely heard about melatonin and its involvement in the sleep process, helping to balance circadian rhythms. When it comes to sleep, melatonin is like a warm bath, relaxing us and getting our brains ready to rest. On the flip side, our bodies release the hormone cortisol about three hours before our natural wake time. Cortisol acts as a stimulant and is released during times of stress, but also acts as our body’s way of waking itself up.

What happens in babies

Even with your baby’s cycle of melatonin and cortisol release — which can be working perfectly –, there can be some mishaps. Once your baby’s body begins releasing melatonin in preparation for sleep, there is only a small window of time for your baby to fall asleep. If your baby misses their melatonin window, their tiny body responds by releasing cortisol, which is why you’ll sometimes notice a surge of energy and wakefulness when it’s supposed to be bedtime.

The cycle

Now that you know how this cycle works, you can better understand the 3 a.m. wake up. Remember that your body begins releasing cortisol three hours before your natural wake time. If your baby’s circadian rhythm puts their natural wake time at 6 a.m., 3 a.m. would be the approximate time that their body stops releasing melatonin and begins to release cortisol. When the release of cortisol corresponds with the end of a sleep cycle, your baby will more than likely wake. However, babies who possess the skills to self-soothe and go back to sleep will wake but eventually drift back to sleep without a fuss — much like we adults do every night. Those babies who haven’t yet developed independent sleep skills, or who rely on a sleep prop, will wake fully and begin crying when they can’t fall back to sleep.

How to fix it

I’m often called by panicked parents who are desperate to “fix” their baby’s sleep problem. If your baby hasn’t developed the skills to sleep independently, and are thus waking early, then nothing is broken, it’s simply not yet learned. This is where the work comes in.

Know that your baby’s sleep isn’t going to be solved overnight, but know that you can take steps each day to help your baby learn how to sleep independently — and soundly.

I can’t say this enough — create an environment conducive to sleep. If you’ve not already, start by making necessary changes to your baby’s nursery. Add blackout curtains or shades to ensure that your baby’s room is nice and dark — perfect for encouraging continual melatonin release through the night. Remove the ceiling projectors and any other bright or shiny items that may stimulate your baby — you want your baby’s nursery to be boring so that they’ll want to sleep. 

Finally, make sure that you’re committed to a consistent and predictable sleep schedule. Keeping a consistent sleep routine can better train your baby’s body to work in tandem with their natural circadian rhythm. And most importantly, make sure you’re teaching your baby the skills they need to sleep independently.

If you’re unsure how to teach your baby to sleep independently, give me a call. I offer a free 15-minute evaluation so I can get to know the specifics about your situation, so book a call now.

The Four-Month Sleep Regression

Google the phrase “sleep regression.” C’mon, I dare you. What do you see? A lot of articles with words like dreaded, survive, beat in the titles. Like anything, something simple can quickly become alarming when put into a negative context — much like sleep regression in babies. The reality is that the four-month sleep regression isn’t a regression at all. How about that?

 

The word itself is alarming as it typically denotes taking a step back or as the dictionary says, “a return to a former or less developed state.” Nothing could be further from the truth. Let’s take a look.

What sleep regression isn’t

There’s a tendency to label any rough nights (or days) a baby has as a sleep regression, which just isn’t the case. The reality is that babies undergo a tremendous amount of physical, mental and emotional growth and development in their first year of life, which often affects sleep and understandably so. Teething is often the culprit, as are growth spurts and other developmental milestones. It’s happening because your baby is developing and moving forward not backward.

Sleep stages

To better understand what is going on with your 4-month old, it helps to have an understanding of sleep, in general. Sleep is comprised of four stages which, when combined, make up the human sleep cycle and is repeated throughout our slumber.

Stage 1

This is the stage when you’re just drifting off, maybe you’re losing your place in your book or your eyes are closing to the sound of the television — stage one is a snoozing stage.

Stage 2

This is the stage that is considered entering into an actual sleep state. If you wake from this second stage, you definitely realize that you’d been sleeping just moments before.

Stage 3

If sleep was a competitive sport, stage three would be just beneath the level of greatness — you want to reach this place, it’s great for your body, but you still have more work to do.

Stage 4

Nirvana. In stage four of the sleep cycle, you hit REM sleep and your brain begins to recoup from the day — this is the state of dreams.

Newborn sleep stages

Your newborn only cycles through two sleep stages for the first few months of their life — stage three and stage four or REM sleep, the two deepest cycles. New parents should take in this time as it’s when their baby will be sleeping the soundest with no outside help.

What happens around month 4

Around month three or four — as your baby is developing — your baby begins to expand their sleep cycles into the four stages. When this happens, your baby transitions from spending half of their sleep time in REM to only a quarter. And with more time spent in lighter sleep stages, there’s more opportunity for your baby to wake.

Where problems arise is when parents see this as a regression in sleep — the reality is that this is the time that your baby is developing and learning how to transition throughout the stages of sleep they’ll be cycling for the remainder of their lives and it’s a big change! There will be a disruption of sorts in the sleep cycle as your baby learns how to smoothly transition between sleep stages. As adults, we typically slide through the sleep stages effortlessly, without even remembering waking between — your baby hasn’t developed that skill yet, which is why they’re waking more at this time.

Remove the props

Up until this time, you may have been swaddling your baby for sleep or using a pacifier to calm them at bedtimes and nap-times. Now that they’re spending more time in a lighter sleep, they’re going to notice that the pacifier has dropped from their mouth when they cycle between stages, or they’ll notice that their little body isn’t wrapped snuggly and their startle reflex may wake them. This is the time when you want to remove sleep props so that your little one doesn’t begin to form sleep associations (that can easily become sleep disruptors).

Create the perfect environment

This is the time you want to perfect your baby’s sleep environment, if you haven’t already. Make sure that the room is cool and dark without any distractions — you want to create a space that allows your baby to focus on transitioning through sleep stages and resting, not becoming alert and wanting to play.

 

If you reframe how you view what is commonly known as the four-month sleep regression and instead view it as yet another opportunity for your baby to grow, you’ll be in great shape to get through this phase. And if you feel you need support, don’t hesitate to contact me! I offer a free 15-minute evaluation so I can get to know the specifics about your little one’s situation, so book a call now and we can move forward as soon as you’re ready to get your little one sleeping through the night!

 

How to Drop to One Nap

Just when it seems you’ve gotten into a comfortable rhythm of morning and afternoon naps, your baby’s sleep behavior begins to change, and you start to wonder what’s causing the disruption. Are you sitting down? The culprit may be that your baby…needs less sleep. There, I said it. It’s entirely possible that the changes you’re witnessing are signs that your baby is ready to transition to one nap a day.

Signs your baby is ready

Before you begin panicking — and I get it, those naptime hours were the times you got to relax a little and focus on things you needed to accomplish — make sure your baby really is ready to transition from two naps to one.

You may find that your baby is completely rocking their morning nap, and then struggling to go down in the afternoon. Or maybe your little one struggles to go down for their afternoon nap two or three days in a row, and then completely conks out for their afternoon nap on the fourth day. The rule of thumb here is that if your baby is struggling to go down for their afternoon nap the majority of the days in a week, it’s a good sign that they’re ready to transition to one nap.

Another sign that your baby is ready to transition to one nap is if they’re rocking both their morning and afternoon naps, and then wide awake when bedtime rolls around. If your baby is taking an hour or more past their usual bedtime to settle into sleep, it’s a good sign that they’re ready to drop a nap.

Because developmental milestones happen often, and can typically cause changes in sleep, you want to make sure that your child’s disrupted sleep pattern lasts at least two weeks before deciding to transition to a single nap per day. While the two week period may be difficult, it’s worth knowing whether or not it’s time to make a change (rather than having to backtrack later). And on that note, once you’re sure your baby’s sleep issues aren’t due to a growth spurt, make sure that you’re committed to transitioning to one nap, because you definitely do not want to waver here — it’s confusing for baby and more work for you — so stick to it.

How to transition to one nap

While the steps to transitioning your baby from two naps to one may look incredibly easy, realize that the transition will happen over time — as much as you may want to, do not rush the process.

Begin by pushing your baby’s morning nap a half hour later every three days, until naptime is at 12:30pm. Know that this transition can take anywhere between 4-6 weeks, so be patient and trust the process. If you don’t rush, you’re more likely to commit to this schedule change, and everyone will be happy.

I know, I know, pushing your baby’s naptime back is no easy feat, now that they’re firmly into a sleep schedule. To make things a little easier, try to avoid going for car rides or walks with the stroller during your baby’s usual naptime, to prevent them from falling asleep (and derailing their transition’s progress). Try engaging your little one in a physical activity during their typical naptime, to try to distract them from their fatigue. If need be, give your baby a piece of fruit to give them just enough pep to make it until their newer, later naptime.

You may also find it helpful to temporarily move up your baby’s bedtime, just until they adjust to their new schedule. Don’t worry if you encounter inconsistencies on your baby’s part along the way, it’s important that you remain consistent, and their little body will follow along shortly.

If you hit a rough spot in your baby’s nap transition, just think of how much freer you’ll be once your baby is down to one, middle-of-the-day nap — it’s so worth it!

If you’re having difficulty transitioning your little one down to one nap a day, feel free to reach out to me to see if you can benefit from my help.

 

Does Teething Affect My Baby’s Sleep?

Teething symptoms in babies is much debated — just ask your pediatrician…and then poll your friends. Some pediatricians will say that an elevated temperature is not a sign or symptom of teething, but ask parents of multiple children and they’ll tell you otherwise. A quick internet search will yield results listing a handful of baby teething symptoms, but what you rarely see listed is disturbed sleep patterns.

Timing of teething

Many of my clients often feel that their baby has just gotten the hang of a healthy sleep routine when it’s suddenly derailed. And if this sleep regression happens between the ages of 4 and 7 or 8 months, teething typically gets the blame.

Teething symptoms

The American Academy of Pediatrics (AAP) — a good source of answers to all of your baby questions — does concede that teething in babies may be accompanied by some not-so-fun side effects; it’s interesting to note that their listing of signs and symptoms of teething is preceded by the following statement:  “Teething occasionally may cause….” Notice the word in italics. The reality of many parents with teething babies is much different than an occasional symptom or associated discomfort, and you’ve likely experienced anecdotes from both sides — not a single symptom or side-effect, or a completely miserable, drooling baby.

The AAP’s official stance is that teething may — occasionally — cause and/ or be accompanied by mild irritability and crying in your baby (no surprise there because, ouch.). Your baby may also exhibit a low grade temperature — not exceeding 101 degrees Fahrenheit — excessive drooling, a desire to chew on something hard, and have swollen, tender gums.

Teething and sleep

What the AAP doesn’t mention is that your baby’s sleep may be disrupted during this uncomfortable period. It stands to reason that, if your baby is experiencing the uncomfortable symptoms associated with teething, those symptoms won’t simply disappear during naptime and nighttime. And, as any good parent does, you want to do whatever you can to take away any of your baby’s pain or discomfort, by any means possible. Am I right?

The truth is that teething can disrupt your baby’s sleep, but it can also derail any progress you’ve made with sleep training, if you suddenly decide to run in at the sound of the first wimper. Now, I’m not saying you should leave your baby to cry when they’re in pain, but you shouldn’t use teething as an excuse to fall back into bad sleep habits, either.

According to a Parents.com article, parents may give their baby Tylenol to help reduce teething pain. However, the article warns that, while teething can cause sleep disruptions, a change in behavior — a disinterest in playing or inability to be distracted — can be a sign of something other than teething. In essence, teething isn’t so painful that your baby should be crying incessantly; if this is the case, you need to call your pediatrician.

As you would at any other time, give your baby some time to calm themself when they awake from sleep crying. I’m not saying to completely ignore a baby in distress, but don’t disregard the pause just because your baby is teething. Allowing your baby to work through the discomfort and self-soothe will ensure that they’re getting the sleep they need for their growing body, tooth buds and all!

Is your little one having trouble falling asleep and staying asleep and you are sure it’s more than teething?  Let’s chat! Please reach out to me!  Visit me HERE and get in touch for a complimentary sleep assessment.

4 Tips for Getting Baby to Sleep Better

Stop putting it off. I mean this in the nicest of ways, but if you keep saying you’ll get around to getting baby to sleep better, the reality is that you’re putting off the inevitable. And if your baby isn’t sleeping well, the longer you wait to make changes to their sleep routine, the harder those changes will be to make. In an effort to make things super easy for you, I’m throwing out four easy tips for getting baby to sleep better, that you can implement today. I mean, why do it tomorrow if you can do it today, right?

 

Tips for getting baby to sleep better

 

Keep it dark

Have you ever tried sleeping in the middle of the day? Unless you’ve outfitted your room, or are sneaking down to the basement for a quick nap, you’re going to be met with sunlight streaming in through the windows. Darkness is where it’s at, and as soon as you create a dark environment, the sooner your baby will understand that bedtime or naptime is coming.

Blackout shades or blinds are the easiest, and most inexpensive, fixes for a bright room; if you’re installing blinds, it’s imperative that you have them cut exact, or else you’ll have tiny beams of light cutting through the room like little lasers.

One thing many parents don’t think of is the light of the television or other electronics. Electronic screens emit blue light, which serves to keep baby (and you) alert and awake, opposite of your desired effect. The body needs darkness to trigger the release of melatonin, which aids in sleep, so turn off the electronics, or move to another room, at least an hour before baby’s bedtime.

Keep it cool

If you’re anything like me, your sinuses get dry and you become stuffy in the winter, when household heat is running constantly. And when I can’t breathe well, I don’t sleep well — it’s no different for babies. That feeling of snuggling into the warmth of your covers, body covered from the cool air of the room? So cozy! And babies love it, too.

Not only do babies sleep best in a cooler room — ideally between 65 and 70 degrees — it’s also safer for them. A hot room can increase your baby’s risk of SIDS, so keep the heat down and use a sleep sack or layered onesie to keep your baby core temperature up, making them comfortable while they sleep.

Keep it boring

Take a look around your nursery. Do you have bright prints on the walls? Maybe a mobile above the crib or hanging from the ceiling. How about one of those super cool, light-up faux aquariums that attach to the side of the crib? The reality is that all of these things are wonderful for stimulating your little one’s mind, but terrible for a quiet, comfortable sleep environment.

Instead, use your playroom, or a nook in your living room to create an area of stimulation for your baby, and try to keep all of the bright colors, lights and toys out of your nursery. Without much to look at, or play with, your baby will do what they’re meant to do in the nursery — sleep.

If you don’t already have one, consider adding a white noise machine to your nursery, to filter out the background noise of household activity or environmental noise. If you have other children, a white noise machine can be your baby’s sleep savior!

Keep it predictable

Think about how you perform when you have a set routine — you may even already practice a nightly bedtime routine. The truth is, babies respond extremely well with a consistent bedtime routine because they’re able to pick up on the cues.

Once you’ve taken them into the quiet of their nursery, perhaps reading them a book by a soft light, or giving them a warm bath, your baby starts to produce melatonin. Your baby’s body begins to relax, knowing that slumber is imminent, and they’re ready to welcome sleep.

While these tips for getting baby to sleep better are simple, and easy enough to begin implementing today, know that it will take some time for your baby to adjust to the changes. If you stay consistent, both you and your baby will reap the rewards of a healthy, restful night of sleep.