If you’ve been following my blog or social media for any amount of time, you may find yourself saying: “Sleep training seems great. But what if there isn’t a toddler sleep consultant near me?” You might be surprised to learn that many of the clients I work with reside outside of the Philadelphia area. Technology has its perks! (more…)
As an adult, you’re probably familiar with the interrelationship between physical activity, lower stress levels, and better sleep. In fact, you may have even begun an exercise regimen for those reasons, as many doctors now advise. So, it stands to reason that when sleep training a toddler, they wouldn’t be much different, right?
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.
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…)
The first five years of a child’s life are explosive in terms of their overall development and will set the stage for the person they will become. By age three, your toddler’s brain is 80% the size of an adult’s and reaches 90% of its potential size at age five. According to First Things First, “The early years are the best opportunity for a child’s brain to develop the connections they need to be healthy, capable, successful adults. The connections needed for many important, higher-level abilities like motivation, self-regulation, problem solving and communication are formed in these early years – or not formed.”
Daylight savings time is coming up this weekend. Most parents don’t mind it so much in the fall when they gain an extra hour, but it sends fear through people’s bones when they hear they are going to have to lose an hour of sleep! Every year I get a TON of questions asking for the best way to handle daylight savings time and children’s sleep. So here it is: (more…)
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.
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.
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.
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.
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.”
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.