Sleep Consultant Tips: Summer Sleep Schedules

How’s your sleep schedule going? It’s easy to fall into the relaxed pace of summer, especially now that pandemic restrictions are easing up and more places are open to explore. However, you don’t want to ease out of routines and consistency because it can be the fast track to a miserable summer…or fall when back-to-school rolls around. So today, I’m talking about staying on track with summer sleep schedules.

Extended daylight hours

One of the greatest things about the summer months is the number of daylight hours we enjoy. Extended daylight hours mean we’re able to enjoy outdoor time later in the evening on work nights. This may be great for us adults, who relish long summer evenings, but these extended hours can wreak havoc on your little one’s sleep.

To avoid sleep disruptions, try to keep to your baby’s regular sleep schedule throughout the summer months. The reality is that you’ll be able to enjoy the long summer nights even more, knowing that your baby is sound asleep. On the flip side, the farther your stray from baby’s bedtime routine, the less time you’ll have to relax in the evening – you’ll find that extra time spent trying to get your little one to sleep (and that’s stressful). 

If you’ve already followed my advice for creating the perfect sleep environment, your little one should be set for summer sleep. If you’ve not, I’ve got two hints for you: cool and dark. Naturally, you want to keep your little one’s room cool, and if you add a fan to help, you have the bonus of white noise. To keep the room dark, add room darkening shades or blackout blinds; while black trashbags help in a pinch, you can find blackout shades for under $10 at home improvement stores.

Summer travel

Lazy, late beach mornings and late-night boardwalk outings are some of what vacation is all about. Vacation’s a time when we can relax and enjoy our time from the everyday hustle and bustle, and summer road trips are the perfect opportunity to reconnect with your family. However, relaxed schedules can often derail ironclad sleep routines, so be careful.

Plan for daytime naps. Once your little one loses their nap schedule, all bets are off. Instead of pushing through or past naptimes, try to plan your vacation activities around the snooze times. If you’re away from your hotel or house rental, make sure you create an area conducive to napping. In a pinch, you can do a stroller nap, steering away from a lot of noise and activity. A shaded stroller, a clip fan, and a white noise app can help create an on-the-go napping environment. Ideally, however, you’ll plan to be at your home-away-from-home base for naptimes.

If you’re planning something more than a road trip, you’ll want to factor in time zone changes, jet lag, and plane cabin pressure (especially with your littles). But, more than anything, you want to have a plan before you travel. When you have a strategy in place, it makes it easier to stay on track and enjoy your vacation.

Enjoy the sunlight

If the outdoors is your happy place, it’s not a coincidence. Sunlight, or vitamin D, exposure triggers the release of serotonin, which brings us to our calm and happy place. The same is true for kids. So, while temperatures may soar in the summer months, get your little ones outside. Not only will they benefit from the fresh air and sunlight, but their sleep will fare better as well.

Start back to school preparation early

If you’ve got school-aged children, then you know how lax summer sleep schedules can create a hurdle when it comes time to go back to school. So if you’ve shifted bedtime a little later, begin moving it earlier weeks before school starts, so it’s not such a shock to the system.


As always, consistency is vital. However, if you need help finding a sleep schedule that works for your little one or your toddler’s sleep got off-track this summer, I’m here to help! Schedule your complimentary sleep assessment today.

Sleep Coach’s Corner: Is There an Iron and Sleep Connection?

Today we’re taking a dive into research. More specifically, the correlation between iron levels and restless baby sleep. So, if you have a restless sleeper and nothing you’ve tried seems to work, read on.

Disclaimer: I am not a medical professional, nor do I claim to be one. The content in this blog is from a trusted authority but is speculative in nature.

Restless baby

In my decade as a sleep consultant, I’ve fielded hundreds of questions from tired parents. However, when parents come to me with a restless baby, I’m the one asking lots of questions. The reason why I ask so many questions is to help determine whether baby sleep or toddler sleep issues are because of dependency on a sleep prop or if there’s something else at work. (If you’re unfamiliar with the term sleep prop, it’s used to describe something a baby or toddler depends on to fall asleep, such as a pacifier, rocking, or breastfeeding.)

Sleep prop dependency is relatively easy to overcome and can usually be solved within a week or two of consistent bedtime routines. In fact, the majority of restless sleepers are traced back to sleep props causing disruption. However, every once in a while, I come across a restless baby sleep case without props to blame. Some babies and toddlers are just restless sleepers, just like children and adults who flail, toss, and turn in their sleep. This is where speculation comes in, so bear with me.

Sleep research

Yes, there’s such a thing as the World Sleep Congress. The World Sleep Congress is an annual gathering organized by the World Sleep Society, where researchers and scientists across the globe come to share research and studies on everything relating to sleep. And in 2019, I heard musings about a theory – scientists posit that there is a correlation between iron deficiency and restless sleep.

In fact, there are studies showing a correlation between iron deficiency and restless sleep in children dating back to 1969. You may already be familiar with Restless Leg Syndrome (RLS); perhaps you or someone in your family has RLS. If you’re reading this because your little one is a restless sleeper, they may suffer from periodic limb movements and involuntary movements during sleep.

Mayo Clinic linked RLS in children to a family history of the syndrome and iron deficiency in a 2005 study. And circling back to the 1969 study, researchers found that periodic limb movement lessened in 19 of 28 patients after receiving a serum containing iron. 

So, back to those restless sleepers. If you’ve got a restless baby, and nothing has worked to help them get a solid night of sleep, the research indicates that it may be worth asking your pediatrician to test iron levels. 

And, if you’re one of the many parents out there with a baby who is reliant on a sleep prop, or you simply need help coming up with a nap and bedtime schedule that works for your family, I’m here to help! Schedule your complimentary sleep assessment today!

Sleep Coach’s Corner: Let’s Huddl!

I’m taking a moment today to talk about something other than baby sleep training tips. But trust me, it’s related! While I’m a sleep coach, I’m also a human, and the pandemic isolation was something I struggled with as a very social person. I’m an extrovert, and I really enjoy meeting new people – this is part of why my career centers around people! So, I took to the internet to explore new ways of socializing, and I stumbled across a fantastic platform that allows me to connect with different people across the globe and help struggling families – win-win! Let’s talk about huddls.

What is huddls?

At its most basic, huddls is a safe virtual meeting space designed to connect people; it was developed during the initial pandemic quarantine. If you’re already familiar with Cameo, a platform for people to purchase recorded messages from their favorite celebrities and personalities, you have an idea of what huddls is. But, instead of getting a prerecorded message, you’re able to interact with people in real-time. This is perfect for quelling pandemic-induced stress and anxiety and provides a great – socially distanced – social outlet.

You’re probably wondering where I come in. Well, huddls is branching out into connecting people with experts to receive advice and consultations, in addition to socializing.

How I use huddls

Huddls allows me to offer quick consultations or ask the expert services for those clients who don’t need an entire sleep training package but need quick, topical assistance. It also allows me to offer seminars I used to conduct in-person through a safe, secure platform. 

How you can use huddls

Huddls experiences are perfect for those who’ve already gone through sleep training with their little one or those whose rockstar sleepers are experiencing consistent sleep disruptions. Maybe you’ve tried transitioning your little one from two naps down to one, and it’s just not working out. Or, your toddler is suddenly waking at 3 a.m. each morning, ready for the day. You can book an experience to get advice from me about overcoming some of the most common sleep hurdles. 

Sometimes, sleep training issues are more complex than a 30-minute chat warrants, and I’ll suggest hiring my services to tackle it together. If you end up hiring me, I’ll credit the cost of our huddl experience from your sleep training package.

Connecting through huddls is easy. Visit my huddls profile to view the live experiences I currently offer. Not seeing what you need? You can also click on “Suggest An Experience” to request a personalized chat. Perhaps the best part is that you can team up with your fellow mom friends or mom group to book a live experience with me together. Huddls uses Zoom as its video conferencing platform, so it’s a platform you’re likely already familiar with.

Why I like huddls

Professionally, huddls allow me to connect with my clients more closely than a phone call. I feel like it’s sometimes difficult to feel a genuine person-to-person connection on a phone call, but video calls allow for facial expressions and other nuances lost over the phone.

While I highly recommend trying out the huddls platform to connect with me – I offer free experiences there – I also recommend huddls for anyone struggling with limited socialization outlets while this pandemic continues its course.

My Baby Wakes At 3 am: Is It Time To Start Sleep Training?

baby wake 3am

“My baby wakes at 3 am—is it time to start sleep training?” If you’re asking yourself this question, the answer is likely yes. But you’re not going to start at 3 am. Here’s the thing. If your baby—and your family—is suffering from middle-of-the-night awakenings, no one is getting a healthy night of sleep. In this instance, I’d say it’s time to make changes to ensure that everyone in the family gets healthy nights of sleep. Let’s take a look (more…)

How To Sleep Train A Baby: Potty Training Edition

toddler-potty-training

Ah, yes. You’ve come to the point where your little one is sleeping well, but it’s time to potty train at night. No more diapers, no more training pants, we’re talking about how to sleep train a baby to get through the nighttime potty training phase. Don’t panic, we’ll get through this together.

Day training

If you’re just at the beginning of the potty training journey, look away, focus on the days, and come back and read this in six months or so. Both you and your little one have enough to handle with the daytime milestone, so you want your baby to become a daytime potty pro before even thinking about tackling nights. For now, nights are business as usual. Carry on. (more…)

Sleep Training Your Toddler with a Trusted Sleep Coach for Baby in Philadelphia: 18 to 24-Month Sleep Regression

two year old sleep regression

You’ve been blessed with a good sleeper from the start, but suddenly your little one is fighting daytime naps and waking in the night. What is going on? You’re likely experiencing the dreaded 18 to 24-month sleep regression. Don’t worry, you’re in good company. As your trusted sleep coach for baby in Philadelphia, I will help you get everyone back on track in no time. Let’s talk about sleep training your toddler during a sleep regression.

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When Should You Hire a Sleep Coach for Your Baby?

baby sleeping

Ahh, the early days of parenting. Perhaps you’re in that period when your newborn is adjusting to day and night, or you have a hungry baby who wakes every hour or so. No matter the cause, you are desperate for sleep and looking for help. If you’re wondering when the right time is to hire a sleep coach for your baby, this is the blog for you.

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