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?

getting baby sleep better

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.

Can I Co-sleep and Sleep Train?

If you’ve stumbled upon this blog because you’re wondering if you and your baby can co-sleep and sleep train, it’s probable that something just isn’t working for you. If something’s not working for your baby’s (or your own) sleep habits, my job as a pediatric sleep specialist is to help you find what works. And if you’re not ready to make some major changes, you’re not going to like what I have to say. The short answer is that no, you can not co-sleep with your baby and sleep train.

co sleep and sleep train

Notice that I didn’t say that room sharing was off-limits. I’ll get to that later, but right now, I want to address bed-sharing and sleep training. Co-sleeping is a personal decision, and I work with families with all types of sleeping arrangements — my job is to address concerns and come up with solutions that work for both parents and babies. I find that those co-sleeping families who contact me are looking for one of two solutions; they either want to transition their child from their bed, or they simply want their little one to sleep better while bed sharing.

Personalized transitions

If you’re looking to transition your child from your bed, I can definitely help your little one make a smooth transition. My approach to moving your little one out of your bed, and into their own, is tailored to your family’s needs. I take a look at your baby’s existing sleep habits, their personality and temperament, and come up with a personalized plan to make your baby’s transition, from your bed to their own, work for the entire family.

Co-sleeping and sleep associations

Those of you who came to this article through an internet search, in hopes of finding a way to better streamline your baby’s sleep habits while bed sharing, are not ready for my assistance — and that’s fine! When you are ready to transition your baby out of your bed, give me a call and I’ll be more than happy to help.

But now you’re probably wondering why I can’t help you now. Let me explain.

The majority of my co-sleeping clients bed share because there is an established breastfeeding relationship. Co-sleeping makes mother’s breast accessible throughout the night, and as a result, the breast becomes a sleep prop or a sleep association. This means that each time your baby wakes at the end of a sleep cycle, they head right to the breast — hungry or not — to soothe themself back to sleep. The longer that association remains, the more difficult it is for your baby to be able to transition between sleep cycles on their own.

Think about it. You, perhaps unknowingly, have sleep strategies you employ when you wake in the night. Maybe you shift positions, re-adjust your pillow or blankets, or maybe you take a quick drink of water. Whatever it is that you do to get yourself comfortable enough to go back to sleep can be likened to your baby’s need to nurse themself back to sleep. And in order to break the association between nursing and sleep, your breast needs to be inaccessible to them.

Room sharing as an alternative

Remember when I said I didn’t rule out room sharing? While not ideal, those parents who strongly desire to stay in close proximity to their baby can set up a crib in their room, or attach a sidecar to their bed (but a sidecar may make it even more difficult to break the breast-sleep association). The most important thing is that you’re happy with your sleeping arrangements.

I will leave you with this — the longer a sleep habit persists, the more difficult it is to change. And the longer your child shares your bed, the more difficult it will be to get them to sleep on their own. But when they do make that transition, they’ll acquire the sleep skills they need to have independent, healthier, sounder sleep, which is especially important during the formative years.

If you’re ready to make a change, or are simply wondering if a sleep consultant is right for you, contact me to set up a complimentary 15-minute phone sleep assessment by clicking HERE.

BONUS: Did you catch my interview today with Jim Masters of CUTV.  If not, take a listen HERE.

Eight Tips for Easing Separation Anxiety

Eight Tips For Easing Separation Anxiety

Raising kids is a high-stakes responsibility, and in this age of social media and easy access to information about anything and everything, parents are easily overwhelmed with feelings of guilt and inadequacy. As a sleep consultant, I see this all the time from parents whose babies aren’t sleeping well.  One of the other major contributors to the, “I’m doing something wrong,” sensation is separation anxiety; that oh-so-challenging part of a child’s life when they start to completely flip their lids whenever Mom’s not around.

The thought process, it would appear is one of…

  • Mommy’s not in the
  • Therefore, Mommy is somewhere
  • I would prefer to be there with
  • Make that happen, or mark my words, I shall raise the most unimaginable of And those ruckuses leave us, as parents, to wonder, “Am I doing something wrong?

After all, a well-adjusted child should probably feel reasonably safe when they’re separated from their parents for a little while, shouldn’t they? I mean, Beth from the office says her baby is perfectly content being left with her sitter, even overnight. And that one mom in your Facebook group said that her baby will happily play by herself for hours at a time, and actually takes her toys to her room occasionally in order to get a little ‘me’ time.”

About Separation Anxiety: Two things to keep in mind.

First, never compare yourself, or your child, to the mothers and babies described in the parenting groups on social media. Much like everything else on Facebook and Instagram, these experiences are almost always conveyed through the rosiest of lenses.

And second, separation anxiety is completely normal, expected, and a sign of a healthy attachment between parent and child.

So what is it, exactly?

Separation anxiety typically starts to occur around 6-8 months of age, when your little one starts to realize that things continue to exist, even when they’re not in sight. It’s a cognitive milestone known as “object permanence” which is defined as, “the understanding that objects continue to exist even when they cannot be observed.”

In other words, out of sight no longer means out of mind.

So as your baby begins to grasp this concept, they realize that if you, their favorite person in the whole world, are not there, you’re elsewhere. And, hey, wait a minute. If that’s the case, then you might not be coming back.

It’s kind of fascinating when you think about it, but it’s also a little heartbreaking. This realization, for a baby, is obviously cause for full-blown panic. The thought of a parent leaving and not returning causes anxiety in most grown-ups I know, so you can hardly expect an infant to take it with great decorum.

Anyways, that’s what happens in your little one’s brain when they suddenly start having a fit every time you leave the room. It’s normal, it’s natural, and it’s a sign that your little one is learning, and that they have a secure attachment to their parent. Awesome.

But, as many of us know, it also means that leaving them with a sitter or dropping them off at day care can be an absolute horror show.

But what we really want to know, or at least what I really wanted to know when it happened with my children, isn’t “What’s causing this?” What I wanted to know was, “How do I prevent it?”

Well, the truth is, you probably wouldn’t want to if you could. I mean, really, wouldn’t you be just a little devastated if you left your child with a stranger and they were just completely OK with it? “Bye Mom! See you at dinner!

Don’t worry about me. You guys have fun!”

I’m guessing that would actually be significantly more troubling than some tears and howling.

But we obviously want to keep things at a happy medium, and if you’re struggling with a child who’s pitching an absolute fit every time you try to run an errand or head out for date night, I’ve got some suggestions to take the edge off until this phase runs its course.

1.    Lead by Example

Your little one follows your cues, so if you’re not willing to let her out of your sight, they probably, albeit un- consciously, feel like they’re not safe if you’re not in the room. So designate a room where they can explore a little and play without your direct supervision. It’s a small adjustment, but it has a tremendous effect.

2.    Don’t Avoid It

Learning about separation and reunion is an important milestone, so don’t just take the path of least resistance and stay with your child 24/7 until they’re seven years old. (It happens. Believe me.) Let them know that it’s okay for them to get upset when you leave and reassure them that you’ll always come back when you do. If there are some tears around it, that’s alright. This is an important concept that they need to get on board with.

3.    Start Slow

Once your little one has started to demonstrate the understanding that they’ll be spending some time with someone besides a parent, make it a short outing. Don’t plan on dinner and a movie or an overnighter for the first few attempts.

4.    Start With Someone Familiar

Kids typically do a little better being left with a grandparent or family friend who they’ve already spent some time with, and who they’ve grown to trust a little, so call in a favor, put some wine in the fridge, and plan to spend at least an hour away from the house for the first few attempts.

5.    Stick Around for a While

After your sitter, parent, friend, or whoever is watching your little one arrives, plan to hang around for a half hour or so. Seeing that this is someone you’re familiar with will go a long way in reassuring your child that they’re “good people” and worthy of their trust.

6.    Face the Music

Many of us have, at least once, attempted to distract our toddlers and then sneak out the door without saying goodbye. After all, it’s the goodbye that provokes the reaction, right? But even if it provokes some tears, it’s important for your child to understand that you’re going to leave sometimes, and that you’ll be back when you say you will.

7.    Establish a Routine

Much like bedtime, a solid, predictable goodbye routine helps your little one recognize and accept the situation. A set number of kisses and hugs, a memorable key phrase, and a clear indication of when you’ll be back should be just the right balance of short and reassuring.

8.    Speak in Terms They’ll Understand

Instead of telling them how long you’ll be gone, tell them when you’ll be back in regards to their schedule. After nap time, before bed, after dinner, before bath time, and so on.

Nothing is going to prevent your child from getting a little bit upset when you leave, (And as I said before, thank the stars for that, because if they didn’t, oh your poor heart,) but you can definitely keep the fuss to a minimum.

Now, I should add here that these techniques are suggested for kids who are dealing with ordinary, everyday separation anxiety. There is also a condition called Separation Anxiety Disorder which is obviously more serious and warrants a trip to your pediatrician if you suspect your little one might be afflicted with it.

But for run-of-the-mill fit-pitching when you try to leave the house for an hour or two, these tips should go a long way towards remedying the problem. Be consistent, supportive, assertive, and calm. Before long, your child will understand the concept of you leaving and coming back.

In fact, this concept that will also come in handy when you start to leave them alone in high school.

“I’m leaving for the night, but rest assured, I’m coming back. So you just remember that before you invite your rowdy friends over.”

But until then, if you feel like your little one’s separation anxiety has led to some not so great sleep habits…I’m here to help.  A FREE Sleep Assessment call is just a click away.  SCHEDULE A CALL WITH JENNIFER

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How Screen Time Affects Your Child’s Sleep

While digital tech was invented to be a time saver and tool of efficiency, and it is, research is showing how excessive media access is eating away at quality time and creating health habits that are inefficient for growing children. And while those electronic devices are having a myriad of negative affects on our little ones, I want to focus on some recent findings about screen time and sleep.

Screen time child sleep

Screens and sleep research findings

Now that tablets and smartphones have been around for a decade, studies are beginning to release reports on the very real ways screen time is affecting our children’s sleep habits.

We know how important the role of sleep is for healthy child development — from infants to preschoolers (and beyond) — which is why it surprises me that companies are now developing and marketing apps to babies as young as six months old! The earlier screens and mobile electronic devices are introduced, the greater the effects of screen time on our children’s health and well-being.

Study after study has reiterated how important the role of sleep is to the cognitive development of children, especially in the first two years. Per Scientific Reports:

…reduced sleep duration in the first two years of life may have long-term consequences on later developmental outcomes. These findings are mirrored by several follow-up studies in children and adolescents, showing significant associations between sleep difficulties or irregular bedtime and later problems with mental and physical health and lower cognitive and academic performance.

For example, a study published in Scientific Reports found that extending down the age of screen time exposure, to infants and toddlers, correlated with disrupted sleep in those babies. The study followed babies, ranging in age from six to thirty-six months old, and their interactions with mobile electronic devices, such as tablets or smartphones. The findings are eye-opening, pertaining to those infants and toddlers with daily screen use, finding that the amount of overall sleep lost by babies 6-36 months old, per hour of screen time use (over maximum guidelines), amounted to 15.6 minutes. Wow.

In addition, a review of over five dozen studies, targeting children ages 5 through 17, found that “more screen time is associated with delayed bedtimes, fewer hours of sleep and poorer sleep quality.”

Recommendations

So what exactly are the recommended screen time guidelines? Per the American Academy of Pediatrics (AAP), screen time recommendations are as follows:

  • For children under 18 months old, screen time should be limited to video chatting
  • Children 18-24 months should only be exposed to high-quality media, with parents watching alongside to help them understand and engage with what they’re watching
  • Children 2-5 years old should be limited to 1 hour per day of high-quality programming; again, parents should watch along with them to help them make real world connections
  • Children 6 years and older should have established and consistent limits on the time spent using media, with parents ensuring that digital media doesn’t take the place of sleep, physical activity or real-life personal interactions

Strategies for managing screens and sleep

I think the first step to managing screen time in your home is paying attention to your own habits, in addition to those of other household members. Take a look at what those apps geared towards babies and toddlers are teaching, and replicate those activities with physical play, blocks and flashcards. As tempting as it may seem (we all need a bathroom break), make sure that you’re supervising all screen time activity with your little ones, and engage your child as they interact with media. And most importantly, for both you and your child, shut off devices (this includes the television) at least an hour prior to bedtime, to reduce blue light exposure. Lastly, for those of you with older children, make sure that mobile devices and screen electronics do not go into the bedroom at night.

Maintaining Your Child’s Sleep Schedule Over the Holidays

Child sleeping

With the holidays approaching, many new parents who have recently gotten their babies sleeping on a schedule are worried that they might regress a little over the holidays.

And I can assure you, those fears could not be more well-founded.

Between the travel, the excitement, the constant attention and then travel all over again, the holidays are the single easiest way to throw all of your hard work out with the wrapping paper and turkey bones.

But I’m happy to tell you that it doesn’t have to be that way! With some strategic planning and an iron will, you can keep that carefully orchestrated routine running just the way you did at home.

There are two major impediments to your little one’s sleep over the holidays. One is travel and the other is family and friends, so I just want to tackle both of those topics individually.

First off, travel.

If you’re thinking about starting sleep training your little one, but you’ve got to take a trip in a few weeks, my suggestion is to put off the training until you get back. (Although if you’re looking for an excuse to cancel your trip, not wanting to throw your baby’s sleep schedule out of whack is a pretty good one. Just sayin’!)

If you’ve already started, not to worry. Taking a trip typically won’t help your little one sleep better, but if you can maintain some semblance of normalcy until the end of your trip, you and baby should be ready to get back to business as soon as you get home.

If you’re driving to your destination, a clever trick is to schedule your driving time over baby’s naps. Car naps aren’t ideal, but compared to no naps at all, they’re the lesser of two evils by a mile. So if at all possible, get on the road right around the time that baby would normally be taking their first nap.

If you’re really committed, you might even look for some parks, tourist attractions, or other outdoor activities that are on your route where you can stop when baby gets up. It’s a great chance to get out into the sunshine and fresh air, which will make that next nap that much easier.

If you’re flying, well, my heart goes out to you.

It’s no secret that planes and babies just don’t seem to like each other, so I suggest (and this is the only time you’ll hear me say this) that you do whatever gets you through the flight with a minimum amount of fuss. Hand out snacks, let them play with your phone, and otherwise let them do anything they want to do.

The truth is, if they don’t want to sleep on the plane, they’re just not going to, so don’t try to force it. It will just result in a lot of frustration for both of you. (And, most likely, the passengers around you.)

Alright! So you’ve arrived, and hopefully you’ve managed to maintain some degree of sanity. Now, I’m sorry to say, comes the hard part.

Because in the car or on the plane, everybody is on your side, right? Keeping baby quiet and relaxed, and hopefully asleep, is just what everyone is rooting for.

But now that you’re at Grandma and Grandpa’s place, it’s just the opposite. Everyone wants baby awake so they can see them, play with them, take a thousand pictures, and get them ridiculously overstimulated. And it’s exceptionally difficult to tell all of these friends and family members that you’re putting an end to the fun because baby needs to get to sleep.

So if you need permission to be the bad guy, I’m giving it to you right here and now. Don’t negotiate, don’t make exceptions, and don’t feel bad about it. Firmly explain to anyone who’s giving you the “I’ll just sneak in a take a quick peek,” routine that baby’s in the middle of sleep training and you’re not taking any chances of them waking up. Let them know when baby will be getting up and tell them to hang around, come back, or catch you the next time. Or better yet, tell people in advance when to expect some baby time based on baby’s schedule.

I know it sounds harsh, but the alternative is an almost immediate backslide right back into day one. Baby misses a nap, gets all fired up because of all the new faces and activity, then overtiredness kicks in, cortisol production goes up, and the next nap is ruined, which results in more overtiredness which derails nighttime sleep, and before you know it, you’re headed home and it seems like baby did nothing but cry the entire trip.

I’m not even slightly exaggerating. It happens that quickly.

So OK, you’ve steeled your nerves and let everyone know that you’re not budging on baby’s schedule. She took her naps at the right times, and now it’s time for bed. The only catch is that, with all of the company staying at the house, there’s only one room for you and baby.

No problem, right? Bed sharing for a few nights isn’t the end of the world, after all.

I wish I could make it that easy for you, but again, you want to make this as little of a deviation from the normal routine as possible, and babies can develop a real affinity for co-sleeping in as little as one night.

So this may sound a little unorthodox, but if you’re sharing a room, what I suggest is simple.

Make it into two rooms.

I’m not saying you need to bust out the lumber and drywall, but I do suggest hanging a blanket, setting up a dressing screen, or, yes, I’m going to go ahead and say it, put baby in the closet.

That sounds crazy, I know, but really, a decent sized closet is a great place for baby to sleep. It’s dark, it’s quiet, she won’t be distracted by being able to see you, and people accidentally walking in and out of the room are much less likely to distract her.

And while we’re on the subject of “no exceptions,” that rule extends to all other sleep props. You might be tempted to slip baby a pacifier or rock her to sleep if she’s disturbing the rest of the house, but baby is going to latch on to that really, really quickly, and chances are you’ll be waking up every hour or two, rocking baby back to sleep or putting her pacifier back in, which is going to end up disturbing everyone a lot worse than a half hour of crying at 7:00 at night.

Now, on a serious note, I find the biggest reason that parents give in on these points is, quite simply, because they’re embarrassed. There’s a house full of eyes and they’re all focused on the new baby, and by association, the new parent.

The feeling that everyone is making judgments about how you’re parenting is nearly overwhelming in these family gatherings, but in those moments, remember what’s really important here.

Your baby, your family, and their health and well-being.

There may well be a few people who feel a bit jaded because you put baby to bed just when they got in the door, and your mother might tell you that putting your baby in the closet for the night is ridiculous, but remember you’re doing this for a very noble cause. Perhaps the most noble cause there is.

So stand tall and remember that you’re a superhero, defending sleep for those who are too small to defend it for themselves. If you want to wear a cape and give yourself a cool superhero name, you go right ahead. WonderMom, UberMama, The Somnum Inducere, if you’re feeling really fancy. Just remember that, like any superhero, you may be misunderstood by the masses.

Ignore them. You’re on a mission.

My Favorite Things: A Sleep Gift Guide

‘Tis the season of gift guides, and I don’t want to disappoint, so I’ve rounded-up a few of my favorite things to create a sleep gift guide just for you! If you’re a client of mine, a few of these items won’t be new to you, as I recommend all of these things to my clients and friends with little ones struggling with healthy sleep.

Here are product recommendations I give to clients, to help create a healthy sleep environment for their babies, in one convenient sleep gift guide.

In this sleep gift guide, you’ll find snuggly things, comforting things, and things that promote health and sleep. I work with all of my clients to create the perfect sleep environment for their little ones, so it’s only natural that I would include items that help create the perfect setting for sleep! Without further adieu, here are six of my favorite sleep things!

Homedics-soundspa

1. HoMedics SoundSpa

Whether you have a busy, noisy household or not, a white noise machine can be a godsend, and HoMedics SoundSpa is my pick. Not only does it help mute outside noise with ambient sound, it means you no longer have to run a fan, vacuum cleaner or hair dryer to help your little one sleep (and yes, I’ve had clients use all of these things, and more, to try to create ambient, soothing sound in the nursery).

If you’re familiar with Harvey Karp’s Happiest Baby method for baby sleep and soothing (which you likely are because you’re here), then you know that one of the 5 “S”s is shushing to soothe your baby (and swaddling another – you can read my thoughts on swaddles HERE). Think of the HoMedics SoundSpa as a shushing machine…that never runs out of breath — it really does work!

hushh-228x228

2. Hushh for Baby

On the go? Don’t want to pack your sound machine, or don’t have the space to pack it? Hushh for Baby is a portable white noise machine, compact, and outfitted with a rechargeable lithium ion battery, able to be charged by the included micro-USB cord. Hushh for Baby also comes with a handy clip, so you can clip it to a stroller while out and about!

bitta-kidda

3. Bitta Kidda Sleep Sack

I am a strong proponent of sleep sacks, and the Bitta Kidda Sleep Sack combines two of my favorite sleep items: a sleep sack and a lovey. If you’re not familiar with the term “lovey”, you’ll know it as a comfort object. Remember Linus’ blankie? A lovey is an object babies (and small children) use to self-soothe at night. Bitta Kidda has attached two lovies to their sleep sack, neither of which will cover your baby’s face, making it a safer lovey option.

9805_1-security-blanket-toy-muslin-grey-elephant

4. Lovey

Notice that a ‘lovey’ is the closest I’ll come to recommending crib toys. I know toys are cute, and perhaps you think they’ll engage your baby so that she will spend more time in the crib, but crib toys are dangerous and unnecessary.

Aden + Anais make security blankets I like to recommend: the Silky Soft Musy Mate and the Classic Issie security blanket.

honeywell

5. Honeywell Germ-Free Cool Mist Humidifier

With a built-in UV sanitizing bulb and filter, the Honeywell Germ-Free Cool Mist Humidifier ensures that only the cleanest moist air is being filtered into your room. Humidifiers help ease breathing, and help avoid sickness from the drying effects of the heat during the winter months.

Notice I’ve made no mention of a baby monitor, in recommending items to add to your nursery. That’s because I want parents to be able to sleep, too, and baby monitors are not conducive to sleep, when you’re wakened throughout the night by your baby’s sighs, coos and occasional cries. If you’re already attached to your monitor, take a look at these tips to liberate yourself from baby monitor purgatory.

But what about older children, you ask? Not to worry, I’ve got something for them, too!

ok-to-wake

6. OK to Wake! Alarm Clock and Night Light

The OK to Wake! clock is perfect for toddlers, preschoolers, and early elementary-age children. If your toddler is popping out of bed super early, you can use the OK to Wake! option on the clock. Setting the hour you wish your toddler to wake (or stay in bed until), the clock glows green when it’s okay for him to get out of bed. OK to Wake! also features a digital display, so your child can read the time. Additional options include a night light feature (glowing yellow instead of green, so as not to confuse your little one) and alarm clock. All-in-all, the OK to Wake! clock is the perfect item for teaching sleep responsibility to your little ones.

Now I want to hear from all of the parents out there — what sleep items do YOU recommend for adults?

 

 

How to Keep Your Child Awake

I talk about sleep a lot. Here on my blog, with family, friends, clients and colleagues — sleep is a never ending topic of conversation, as it should be given my career! However, I was just telling a former client that we, as parents, spend so much of our time wishing our children would sleep, and when it’s not an appropriate time to sleep, we bend over backwards to keep our child awake. Am I right? Strange, isn’t it?

I’m going to take a break from talking about children and sleep today. I know, I know, you came here because you’re anxious to have your child develop healthy sleep habits, but did you know that wakefulness, at the right times, can help your little one sleep better?

keep-child-awake

For those of you who have been with me for a while, you know how important routine is in helping children develop and maintain healthy sleep habits. And if your kiddo has healthy sleep habits, he’s not likely to fall asleep at random times or when you’re out running errands. This is because your kiddo has a routine and picks up on the sleep cues of that routine. Driving to the grocery store, in between naptimes, is not an appropriate time to sleep, especially if you want your little one to stay on schedule.

There are, however, times when your kiddo may be so tired out that you look in the rearview mirror to see her head nodding. Or, you leave the room to prepare dinner, only to return and find that your kiddo is rubbing her eyes while watching her favorite show. The alarm bells go off and you begin, like every other parent, to act like a crazy person, knowing that your child will be up until midnight if she naps now.

I’ve been known to tap my daughters’ legs if they try to nod-off, but I wanted to see what other parents do when faced with this dilemma. I asked parents and parenting writers to share how they keep their kiddos awake, and here’s what they said:

Michael Jackson is always a go to when we need to stay awake. WE DANCE! (Not my child, my nephew). Emily K.

We roll down the windows, turn up the radio and sing along at the top of our lungs! And just yesterday we gave the 5-year-old my phone to watch Funniest Home Videos on YouTube so he’d stay awake on the ride to baseball practice. Dana Kamp

I’ve tried tapping my son’s leg, opening his window and turning the radio up in the car — none of which worked — until I had a stroke of genius. My son is a mega-dinosaur fan, and a Jurassic Park fan (even the horrible 2nd and 3rd installments), so I pulled up a YouTube video of Universal Studios’ Jurassic Park ride on my phone; he was absolutely transfixed. Lauren B. Stevens

We listen to an audiobook, talk to the child, or let them throw shoes around in the backseat (I know, I’m a horrid parent). Elizabeth Broadbent

I am a terrible singer, so what I do is make up insane, very loud songs while poking at my kids and trying to engage them to sing along. If I’m able to move around, there is definitely ridiculous dancing involved, too. Their misery at my awfulness usually keeps them conscious long enough to keep them from dozing off! Kim Bongiorno

I may or may not have slammed on the brakes and screamed. Elly Lonon

I will engage in an active conversation with my child (he’s 4) so sometimes that takes imagination. We will look for things out the window to talk about. Sing songs together. Even make things up. C. is a boy that the later he is up past his bedtime the earlier he wakes up in the morning, so if his schedule gets jacked up – everyone’s life gets jacked up!!! Holly K.

I tell fart jokes. NJ Rongner

We play I spy or sing or iPad but not movies. Movies equal sleep. We do thinking games. Sometimes you just need them to stay awake! Sarah B.

“Look! A bear!” Lindsay Gallimore-O’Breham
Now you have plenty of options for the next time your kiddo attempts to take an impromptu nap! So, what do you do to keep your little one awake when s/he’s nodding off at the wrong time?

5 Tips for Traveling with a Baby

When you’re traveling with a baby, be it a vacation or a quick overnight trip to visit family, you need to keep your baby’s sleep routine in mind. Trust me, organizing your trip around your baby’s sleep schedule will make for a more enjoyable time away from home! Just think about how you’ve felt in the past when you ignored your own sleep schedules, booking a red eye and returning to work that day, or forgetting to factor a time change into your travel plans — imagine your fatigue and irritability multiplied by ten, and that’s how your baby will feel.

Traveling with a baby can be a breeze if you follow these 5 tips!
Original photo by Eduardo Merille, adapted with text overlay

To help the entire family enjoy a restful trip away, I’m sharing 5 tips for traveling with a baby:

1. Pack for comfort

Yes, you should be packing comfortable shoes and clothing if you’re planning to do a lot of sightseeing, but you also need to keep your baby’s comfort in mind. When you’re traveling with a baby, make sure you pack her favorite sleep items, whether it be a comfort object, such as a small blanket or stuffed animal, or a favorite pair of pajamas. You want to do as much as you can, without packing the entire nursery, to recreate your baby’s normal sleep experience. Don’t have room for your white noise machine? Download one of the many white noise apps available for phones and tuck your phone away in the room to drown out any unfamiliar noises.

2. Take it easy

Try to fight the urge to schedule lots of fun adventures during your time away, filling almost every moment of your holiday. Yes, you’re excited, you’re finally getting away! However, your baby will be unable to keep a harried and over-scheduled pace, and will likely make you regret it (trust me). By all means, plan fun outings and adventures, but space them appropriately, allowing time for your little one to get the rest she needs.

3. Consistency is key

You’re on vacation to have a break from your everyday routine, but the routine you don’t want to break is that of your baby’s. Try, as much as possible, to honor your child’s nap and bed times. An occasional nap in the car, or later bedtime likely won’t completely derail your little one, but you want to try to keep sleep schedule deviations to a minimum. In addition to trying to keep your baby on the same sleep schedule, you also want to keep your sleep routine the same. If you usually do bath, bottle, book and then bed, don’t forget to pack a book or two to maintain that routine.

4. Maintain usual sleeping arrangements

Again, consistency is key when traveling with a baby. If you’re not a co-sleeping family, don’t start while you’re on vacation. Most hotels offer cribs, and many families find that finding hotels that offer suites help make traveling with a baby much easier. With two rooms, able to be separated by a door, you’ll be able to put your baby down at her usual time, without forcing yourself and your partner to turn in for the night at 7pm. Keeping your sleeping arrangements the same as at home also makes it easier for your little one to transition to and from home while traveling, and less likely to develop a habit of climbing into bed with mom and dad.

5. Be patient

Be aware that even if you follow your baby’s sleep routine and schedule closely, your little one may still be a bit unsettled in the new environment, possibly crying or waking at odd hours. Remember how you felt sleeping in a strange place as a child, and be patient while your baby adjusts. Treat sleep disruptions as you would at home, going in every 5 minutes or so for reassurance, but not bending your normal sleep rules.

The more you take it easy while traveling, and consistently stick to your baby’s usual routines, the better time your entire family will have. Remember, I’m only a phone call away, should you need guidance. Safe travels!

Get Baby to Sleep Longer

“My baby is one year old and he doesn’t sleep! He takes a short nap in the morning and then plays the rest of the day. He doesn’t go to sleep until really late and then is up extremely early. My husband and I are struggling to function without sleep — is there something wrong with our baby?”

Want to get baby to sleep longer? Take a look at your baby's current sleep habits and use some of these tips to get her back on track.

The plea above is a pretty typical one, one that I hear from parents who contact me every week. No matter the age of their baby, she just isn’t sleeping; parents want to get baby to sleep longer, and their baby needs to sleep longer. When I look at the searches that bring parents to my website, the search terms are usually regarding questions about how much sleep their little one should be getting for her age, or how to increase the length of her naps, even questions about consolidating nighttime sleep. The simple answer is that all three of those questions are the answer — if you want to get baby to sleep longer, you need to focus on all areas of her sleep.

While the case above is an extreme one, I do often work with parents of babies who are only sleeping 6-8 hours a day, which is definitely not enough for a growing baby, so let’s take a look at how your baby is falling asleep.

If I had to guess, you’re probably using at least one sleep prop — rocking, feeding to sleep — to get your little one to fall asleep. You’re not going to believe me, but the best way to get your baby to sleep is to put her into her crib or bassinet while she’s still awake. Yes, awake! When you remove the sleep props and place your tired baby in her crib while she’s still awake, you’re allowing your baby to learn how to fall asleep on her own, without outside assistance.

Now, you’re not going to plop your baby into her crib and close the door, so don’t worry. What you do want to do is to a.) learn how to spot your baby’s sleep signs, both throughout the day and in the evening, and b.) establish a nap and bedtime routine and be consistent with it (you must be consistent). When you establish a sleep routine, your baby knows that at the end of the routine, it’s time to sleep — this way there are no surprises.

Sleep begets sleep, so once you learn to spot sleep signs, create a routine and tackle daytime naps, you’ll likely find that your baby sleeps better at night, and vice versa.

If you find yourself struggling to establish a sleep routine, or have tried the above suggestions and are still unable to get baby to sleep longer, I offer a 15-minute phone consultation, at no charge, to talk about how we can get your little one some much needed rest.

 

Have a newborn? Take a look at these tips for helping your newborn baby sleep longer.

 

When Your Baby Won’t Sleep

I receive questions from tired and frazzled parents every week. Sometimes the answers are a simple solution that fatigue caused weary parents to overlook, and other times the issue is a little more involved, taking a bit of investigative work to uncover. This is often the case when your baby won’t sleep, as in your baby catnaps day and night, but never gets a solid block of good sleep. I’m here to help.

You feel that you've tried everything, but your baby won't sleep. Let's take a look at what might be interrupting your baby's sleep.

As I said, most questions I receive revolve around the amount of sleep their baby is getting (how much should she be sleeping?), how to lengthen the duration of naps, or how to stretch nighttime blocks of sleep. I’ll let you in on a little secret — all of those items are typically the cause when your baby won’t sleep.

To master a skill, one often needs a solid foundation as a starting point. When your baby isn’t getting enough sleep for his age, not napping long enough during the day, and not getting solid stretches of sleep through the night, this disrupts the chances of your baby establishing a healthy sleep routine. As I tell all of my clients, sleep begets sleep.

Let’s take a look at how your baby sleeps when she is sleeping. Is she getting the proper cumulative amount of daily sleep for her age? If you’re unsure how much sleep your baby should be getting at her age, the American Academy of Pediatrics suggests babies between 4 months and one year of age get around 14 hours of sleep per day, from there on until preschool age, your child should be getting around 12 hours of sleep per day.

How Is Your Baby Falling Asleep?

How are you putting your little one down to sleep? Are you nursing him to sleep and transferring him to the crib? Are you rocking him to sleep and then transferring? I throw out these ideas because the majority of parents soothe their infants to sleep and then put them in their crib. By soothing your baby to sleep, you’re a.) not allowing him to learn to fall asleep on his own, b.) unknowingly teaching your baby to sleep only when soothed by yourself, and c.) creating a scenario in which he may wake once the rocking or soothing stops (when you go to transfer him) or he may wake and be startled to no longer be in his parent’s arms. Ideally, you want to put your baby in his crib when he’s drowsy, but not completely asleep.

Establish a Routine

I often find that there is a lack of routine or lack of consistency in routine when I encounter a family with sleep concerns. In order for your little one acquire healthy sleep habits, you have to practice over and over and give it at least two weeks to become firmly ingrained. Take a look at these 7 baby sleep tips for help in establishing a healthy sleep environment and routine.

Are YOU the cause?

I understand completely — you’re tired, you’re frazzled, you’re new to parenting and you just want everyone to sleep. Don’t get upset with me, but you may be the cause. I don’t think you’re purposely trying to sabotage your baby’s sleep, but you’re inadvertently creating a stumbling block. Take a look at these 5 ways parents sabotage their baby’s sleep and see if you’re guilty of any.

Call For Backup

If you’ve gone down the checklist, tried establishing a routine (and gave it a couple of consistent weeks) and your baby won’t sleep, it may be time to call for backup. Sometimes you just need an outside [well-rested] eye to take a look at your baby’s sleep practices to determine the culprit. I offer a complimentary 15-minute sleep assessment to struggling families, so now might be the best time to call. I look forward to speaking with you!