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Navigating Life After Sleep Training
As parents, we often breathe a sigh of relief once sleep training is successfully behind us. But the journey doesn't end there. Maintaining those hard-won sleep habits and ensuring our children continue to benefit from restful nights requires vigilance, understanding, and sometimes, a return to the basics we thought we had moved past.
Celebrating Milestones and Setting New Goals
The journey of sleep training is often marked by significant milestones:
The first night your child falls asleep independently,
The first full night they sleep through
The moment you realize bedtime is no longer a battle but a peaceful routine.
Celebrating these milestones is crucial, not just for parents but for our children too. Recognizing their hard work in achieving these sleep skills is essential for reinforcing positive behaviors and maintaining momentum.
Once your child is sleeping through the night, its time to look at new goals and routines Such as:
Moving on to nap training
Introducing another caregiver
Date nights
Overnights with grandma,
Enrolling them in childcare
A family vacation?
Goals are specific to each family but once your child sleeps through the night all these “I wish” thoughts are easier to see as attainable. With the right plan in place, all of these are possible.
What is your next goal? What does a well-rested child allow you to do now?
Anticipating and Addressing Regressions
Even after successful sleep training, regressions can occur. Changes in routine, illness, travel, and developmental leaps can all trigger setbacks. Being aware of these potential challenges and preparing to address them calmly and consistently helps maintain the progress your child has made. It's crucial to review what led to successful sleep training in the first place and apply those principles again, adjusting as needed for your child's current age and needs. The most common regressions I see are
Illness
Travel
Time change
Too many days “off schedule” within a week
Not to worry, all is not lost. With Gentle Sleep coaching, you have taught your child the skills of sleep so navigating these temporary setbacks is just reinforcing what your child already knows how to do. As always, I am here to help and give advice if you feel overwhelmed with these regressions.
The Importance of Routine and Sleep Hygiene
A consistent bedtime routine and sleep hygiene practices are very important. Even after a child has learned to fall asleep independently, the structure around bedtime—such as winding down activities, a quiet and dark sleep environment, and a consistent bedtime—remains critical. These routines signal to your child that it's time to sleep, helping their body and mind prepare for rest.
Please know this does not mean NEVER going off scheduling. You did the work. Your child has their sleep skills so it’s important to enjoy your life but keep in mind the importance of routine.
Navigating Changes and Growth
As children grow, their sleep needs and challenges evolve. School-aged children might face anxieties about bedtime, deal with extra curricular activities over-scheduling, or struggle with the desire for more autonomy versus the comfort of parental presence at bedtime. Parents must adapt strategies to address these changing needs while reinforcing the fundamental sleep skills their child has developed. This might include discussions about bedtime fears, negotiating acceptable bedtime routines that offer autonomy while ensuring sleep hygiene, and adjusting bedtime as needed to accommodate their growing bodies' needs.
The Role of Health and Nutrition
An often-overlooked aspect of maintaining sleep quality post-training is a child's overall health and nutrition, including ensuring they receive adequate vitamins and minerals. For instance, deficiencies in vitamin D and iron can affect sleep quality and energy levels during the day. Regular health check-ups and a balanced diet can support not only your child's sleep but their overall well-being.
Continued Support and Adaptation
Parents can find comfort in knowing that the skills and strategies they've instilled in their children form a solid foundation, one that can support adjustments and address challenges as they arise.
Are you struggling with your child’s sleep? Could you use some support?
The first step to see if I can help you achieve beautiful, blissful sleep is to schedule a 60 minute ZOOM sleep strategy session. Go to this link and complete the contact me form and I will be in touch within 24 hours with directions on how to schedule your Sleep Strategy Session.
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
The Blissful Baby Stairway to Sleep
Please join my Sleep is Bliss Tribe in Facebook, Instagram and LinkedIn so we can stay connected and you can continue to get amazing resources on sleep and family wellness.
Sleep is Bliss, Let's Get you more!
Why Every Parent of a "Little Livewire" Needs to Read Why Won’t You Sleep? by Macall Gordon
I have spent over 13 years helping parents navigate the challenges of their children’s sleep. I always seek resources and support from thought leaders in the field of sleep science. Along the way, I’ve met incredible colleagues who share the same passion for empowering families to achieve beautiful, blissful sleep. One such person is Macall Gordon, also a Certified Gentle Sleep Coach® and an expert on the unique challenges faced by parents of alert babies whom she affectionately calls "little livewires."
Macall and I have known each other for over a decade and I often turn to her for support on cases with highly alert children. She has now taken all her research and knowledge and produced a groundbreaking book, Why Won’t You Sleep? Co-authored with my mentor, Kim West (the Sleep Lady herself).
This book is a game-changer for parents of intense, sensitive, and persistent children who seem to come into the world with just a little extra "spice" in their personality.
What types of kiddos are "Little Livewires"?
Macall describes “little livewires” as children who are:
Alert: They seem to have a built-in radar for everything going on around them and resist shutting down for sleep.
Intense: They make their needs known loudly and clearly, with a passion that's hard to ignore.
Sensitive: These kiddos feel the world deeply and are easily overstimulated by their environment.
Persistent: Once they set their mind to something, they stick with it—sometimes to the point of exhaustion (theirs and yours!).
Perceptive: They notice the smallest details, making them highly observant but also easily distracted.
Wondering if you have a “little livewire”?
These traits can make traditional sleep training approaches ineffective or even counterproductive. That’s why so many families of livewires often need one-on-one sleep coaching with me because I have loads of experience in working with this unique temperament.
Pediatric Sleep Research is finally “catching up” to link temperament and sleep and Macall is spearheading the discussion for parents.
About 20% of children are wired this way, yet the majority of sleep advice out there assumes a one-size-fits-all approach, often centered on the Ferber method (or variations of it). For many livewire children, being left alone to cry simply doesn’t work—it can even escalate their distress, leaving parents feeling defeated and unsure of where to turn.
Often parents of alert child need one-on-one coaching to customize the sleep plan around the temperament of an alert child. But Macall wanted to create with step-by-step guide to sleep training success for this unique population of “little livewires”.
The book offers a compassionate, science-backed approach that aligns beautifully with the gradual, parent-present methods I advocate for. Her strategies are tailored to the unique needs of livewire kids, emphasizing the importance of calming and supporting them as they learn to self-soothe.
What to Expect in Why Won’t You Sleep?
When I am doing one-on-one coaching to parents of alert children, one of the most powerful sentiments I hear is “finally someone understands me and my child and can finally help me”.
Macall Gordon’s Why Won’t You Sleep? does exactly that—it sees you, your child, and your unique journey with a level of empathy and insight that’s incredibly rare.
Macall’s book is the first book to help families who prefer a DIY approach to sleep train their child who has a “livewire” temperament.
Here’s what you’ll find inside this transformative book:
What is a Livewire Temperament, and How Does it Affect Sleep?
Understand the unique wiring of livewire children and why their sleep struggles differ so dramatically from their peers.
The Astonishing Gifts Underlying Challenging Traits
Learn to reframe your child’s intense and persistent traits as strengths that can be nurtured and celebrated.
Why Your Journey as a Parent Differs from Other Parents You Know
Discover why raising a livewire child is an entirely different experience—and why you’re not “just making it up.”
Why Sleep is So Hard for Livewires
Gain insight into how livewire traits like sensitivity, alertness, and persistence can create unique barriers to restful sleep.
A Step-by-Step, Research-Backed Approach to Improving Sleep
Follow a gradual, parent-present sleep coaching method that allows you to support your child through the process—without leaving the room or letting them cry it out.
How to Craft a Plan That’s Customizable and Tolerable
Build a sleep strategy tailored to your child’s temperament and your family’s needs.
What to Do if You Veer Off Course—and How to Get Back on Track
Learn how to pivot with grace when life happens (because it will) and still stay on the path to better sleep.
How to Take Care of YOU in All of This
Find practical advice for managing your own well-being amidst the demands of parenting a livewire child.
Bonus Resources
A downloadable workbook with worksheets and templates to help you craft, track, and refine your sleep plan. These tools make it easier to stay organized and focused, even during the most exhausting moments.
As a parent navigating the unique challenges of raising a spirited "livewire" child, you deserve resources that truly understand your journey. Why Won’t You Sleep? by Macall Gordon is more than just a book; it’s a guiding light for families who feel unseen by conventional sleep advice. With compassion, science-backed strategies, and an approach that celebrates your child’s individuality, this book offers the tools to turn sleepless nights into peaceful rest for the whole family.
Remember, your child’s traits are their superpowers, and with the right support, their strengths will shine brightly. If you’ve been searching for a DIY resource and approach that truly “gets it,” look no further. This is your invitation to approach sleep—and parenting—with renewed hope, confidence, and understanding. Grab your copy today and discover how you can embrace the magic of your little livewire while nurturing the peaceful sleep they (and you) deserve.
Additional support for Parents of little livewires:
The Fussy Baby Site Support Facebook Group
The Fussy Baby Site Support Facebook Group is a lifeline for parents navigating the challenges of raising high-need, colicky, or spirited babies and toddlers. This compassionate and understanding community offers a safe space to share your struggles, ask questions, and receive advice from parents who’ve been there. From sleepless nights to tricky transitions, you’ll find practical tips and emotional support to help you through the ups and downs of parenting a fussy baby. Join the group today and connect with others who understand what you’re going through—you’re not alone!
The Spirited Child Support Facebook Group
The Spirited Child Support Facebook Group is a supportive space for parents of alert, intense, and energetic children aged preschool through 8 years. Connect with other parents who truly understand the joys and challenges of raising spirited kids. Share experiences, get practical advice, and find encouragement in a community that celebrates the unique qualities of spirited children. Whether you’re seeking guidance or just need to vent, this group is here to support you every step of the way. Join now and be part of a tribe that gets it!
The Livewire Club (A new membership community)
Joining the Livewire Club Membership is your gateway to an exclusive community of educators, therapists, and parents, all passionate about helping children develop essential fine motor skills. This membership provides access to a growing library of hands-on resources, creative activities, and expert guidance designed to make learning engaging and effective. Whether you're looking to enhance your professional practice or support your child's development, the Livewire Club offers the tools, inspiration, and support you need to succeed. Don’t miss the chance to be part of a collaborative and innovative network that empowers you to spark a love for learning—sign up today!
To learn more about McCall:
At Little Livewires, McCall is all about research-backed solutions to support child development. Her comprehensive Resources Hub is filled with evidence-based articles, guides, and tools designed to empower educators, therapists, and parents alike. McCall’s commitment to staying at the forefront of developmental research ensures that every resource provided is rooted in science and tailored to real-world application. Whether you’re exploring fine motor skills, sensory play, or behavioral strategies, you can trust McCall to deliver the knowledge and insights you need to make a meaningful impact. Dive in today and discover the power of informed support!
https://www.instagram.com/littlelivewires
https://www.facebook.com/littlelivewires
If you’ve been exploring Macall Gordon’s fantastic book but feel that a more personalized approach might suit your family’s needs better, I’d love to help. Sleep challenges can feel overwhelming, especially with a little livewire, but you don’t have to tackle them alone.
As a Certified Gentle Sleep Coach®, I specialize in creating customized, step-by-step plans tailored to your child’s unique temperament and your family’s dynamics. Together, we’ll navigate the challenges, implement effective strategies, and bring calm to your nights.
If one-on-one support is what you’re looking for, don’t hesitate to reach out to me. I’m here to guide you every step of the way toward blissful sleep for you and your little livewire.
Please know that I do NOT advocate the "cry-it-out" method. As a certified Gentle Sleep Coach, I emphasize a guilt-free and gentle sleep coaching process that respects your child's developmental needs.
Let’s work together to restore peaceful nights for your family. Contact me today and I’ll be in touch within 24 hours with information on how to schedule your Sleep Strategy Session.
Join the "Sleep is Bliss Tribe"
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
The Blissful Baby Stairway to Sleep
Please join my Sleep is Bliss Tribe in Facebook, Instagram and LinkedIn so we can stay connected and you can continue to get amazing resources on sleep and family wellness.
#consciousparenting #gentleparenting #highlysensitivechild #littlelivewires #spiritedbaby #spiritedchild #highneedsbaby #tiredmommy #realmomlife #parentfail #parentsupport #positiveparenting #parentingtips #babysleepcoach #parenting #babysleephelp #gentlesleeptraining #sleeptraining #babysleeping #parenthood #motherhood #Sleepsupport #ineedsleep #exhaustedmommy #tiredmama
Big News! I’m Featured on the High Vibes and a Mic Podcast! 🎙️
I’m thrilled to share some exciting news with you! On November 11, 2024, I had the privilege of being a guest on the High Vibes and a Mic podcast, where I joined the incredible Veronique, the creator and host of this inspiring podcast, to dive deep into a topic that is near and dear to my heart: ending sleep struggles and empowering families with healthy sleep routines.
Veronique is a passionate storyteller and advocate for moms everywhere, using her platform to bring thoughtful, uplifting conversations to parents juggling life, family, and personal growth. Her warmth and curiosity made this episode such a joy!
In Episode 128, we discuss:
The emotional toll of sleepless nights and why it’s not your fault.
How to approach sleep coaching in a gentle, compassionate way.
Key strategies to support your little one in learning to sleep soundly and independently.
And so much more!
Whether you’re currently navigating sleepless nights or just looking for inspiration and practical tips to support your baby’s sleep, this episode is packed with insights that can make a meaningful difference in your family’s daily life.
Here’s where you can listen:
🎧 Apple Podcasts
🎧 Spotify
🎧 High Vibes and a Mic Blog Episode
I had so much fun recording this episode and am so grateful to Veronique and the High Vibes and a Mic team for inviting me to talk all things SLEEP. Their audience is already loving it, and I’m so excited to share it with all of you too!
After you listen, I’d love to hear your thoughts—what resonated most with you? If you have questions or are ready to take the next step toward peaceful nights, reach out anytime.
Here’s to restful nights and thriving families! 💕
Are you struggling with your child’s sleep? Wondering if I can help?
Please know that I do NOT advocate the "cry-it-out" method. As a certified Gentle Sleep Coach, I emphasize a guilt-free and gentle sleep coaching process that respects your child's developmental needs.
Let’s work together to restore peaceful nights for your family. Contact me today and I’ll be in touch within 24 hours with information on how to schedule your Sleep Strategy Session.
Join the "Sleep is Bliss Tribe"
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
The Blissful Baby Stairway to Sleep
Please join my Sleep is Bliss Tribe in Facebook, Instagram and LinkedIn so we can stay connected and you can continue to get amazing resources on sleep and family wellness.
Raising a Toast to Kim West, The Sleep Lady, This Thanksgiving
Today, I want to take a moment to express my deep gratitude for Kim West, The Sleep Lady. Thanksgiving is the perfect time to reflect on the impact she's had on my life and countless others.
Kim West is not just a sleep expert; she's a lifeline for tired parents everywhere. Her book, Good Night Sleep Tight, became my saving grace when my own daughter was struggling with sleep at 10 months old. I devoured every page, soaked in her wisdom, and dialed into her bridgeline conference calls every "Talk Tuesday" seeking guidance until we found success.
But Kim didn't stop there. She had a vision beyond just writing a book when she was booked out and unable to keep up with the demand for her expertise. She created the Gentle Sleep Coaching Certification program, which allowed me to be a part of something bigger – a movement to help families find peace through sleep.
In 2004, I joined the first cohort of trained and certified gentle sleep coaches, inspired by Kim's dedication to changing lives. Through her program, I gained the tools and knowledge to support families in my community, as a Trained and Certified Gentle Sleep Coach, just like she had supported my family..
Talking with my Mentor, Kim West, aka: The Sleep Lady
I had the honor of sitting down with Kim for an interview, where we delved into her journey from being a mom navigating her own children's sleep to becoming The Sleep Lady. She pioneered the gentle sleep coaching method, long before Zoom made virtual consultations the norm.
Kim's commitment to helping families is unparalleled. She started with handwritten booklets and phone calls, and now her impact is felt worldwide through Zoom conferences and online resources. Her evolution is nothing short of remarkable.
So, as we celebrate Thanksgiving, let's raise a toast to Kim West, The Sleep Lady, for her tireless dedication to transforming lives one sleep-deprived family at a time. Cheers to you, Kim, and thank you for everything you do!
Watch this incredible interview to hear how Kim started, pivoted and expanded
To learn more about Kim West:
Women Owned Business Shout Outs
Kim gave shoutouts in this interview to a few women owned businesses that she admires in honor of WO3, a grassroots movement to partner, promote and support women owned businesses.
Melanie Perkins CEO of CANVA
Shout out to Melanie Perkins, the brilliant mind behind Canva! As the co-founder and CEO, Melanie has revolutionized the design industry by making professional-quality design accessible to everyone, regardless of skill level. Her innovative vision and relentless determination have transformed Canva into a global powerhouse, empowering millions of users to create stunning visuals with ease. Melanie's inspiring journey from a startup in Australia to leading one of the world's most valuable tech companies is a testament to her exceptional leadership and entrepreneurial spirit. Here's to Melanie Perkins for making the world a more beautifully designed place!
Vivian Glyck of Just Like My Child
Shout out to Vivian Glyck, the inspiring founder of Just Like My Child Foundation and Girl Power Project! Vivian's unwavering dedication to empowering women and children in underserved communities has transformed countless lives. Through her visionary leadership, the foundation provides essential education, healthcare, and mentorship programs, fostering self-sufficiency and hope. Vivian's passion for creating lasting change and her tireless advocacy for the rights and well-being of the vulnerable are truly commendable. Her work not only uplifts individuals but also strengthens entire communities. Here's to Vivian Glyck for her remarkable contributions and for being a beacon of compassion and positive impact!
Just Like My Child- Girl Power Project
JLMC has developed a replicable curriculum—and system of delivery—to empower girls with the tools they need to stay in school and avoid child marriage, disease, early pregnancy, and violence. Our girls—aged 12-15 years—receive 60+ hours of Workshops, Camp, and Club Sessions taught by local mentors over the course of two years in central Uganda.
To learn more about Vivian:
https://www.justlikemychild.org/meet-our-founder/
https://www.justlikemychild.org/girl-power-project/
Ingrid Macher
Shout out to Ingrid Macher, a powerhouse in the health and wellness community! As a renowned fitness expert and motivational coach, Ingrid has inspired millions to lead healthier, happier lives. Her dynamic approach to fitness, coupled with her empowering message of self-love and perseverance, has transformed the lives of many who struggle with weight loss and body image. Ingrid's commitment to spreading positivity and her personal journey of overcoming obstacles resonate deeply with her followers. Here's to Ingrid Macher for her dedication, resilience, and unwavering passion for helping others achieve their best selves!
#wo3connect #wo3day #isupporther #instagramlive #womensupportingwomen #womenempowerment #womeninbusiness
Is Low Ferritin the Missing Piece of Your Child’s Sleep Puzzle?
Is Low Ferritin the Missing Piece of Your Child’s Sleep Puzzle?
How Addressing Low Iron Levels Could Be Key to Improving Sleep
As a Gentle Sleep Coach, I’ve worked with countless families who are exhausted, hopeless, and feeling like they’ve tried everything to help their little ones sleep. We often look at bedtime routines, environmental factors, and behavioral patterns, but sometimes the issue runs deeper. One overlooked yet crucial aspect of sleep challenges in children is ferritin—a protein that stores iron in the body. Low ferritin levels can significantly impact sleep, and this could be the missing piece of the puzzle for your child.
What is Ferritin?
Ferritin acts as the body’s iron reserve, ensuring there’s enough iron available when dietary intake falls short. Your child might have normal iron levels, but if ferritin is low, their body could struggle to access the iron it needs. This isn't just an issue for physical health—adequate ferritin levels are essential for the brain’s ability to regulate sleep effectively.
Ferritin and Sleep
Low ferritin levels can impact sleep by altering the brain's sleep architecture and causing symptoms similar to Restless Legs Syndrome (RLS). For younger children, this can present as discomfort at bedtime and difficulty settling down. I’ve seen toddlers who toss and turn, can’t stay still, and seem fussy for no apparent reason. What looks like bedtime resistance could actually be a child’s attempt to relieve discomfort caused by low ferritin.
Research shows that Restless Leg syndrome (RLS) can appear in infants, and while it's traditionally not diagnosed until the child can verbalize their discomfort, the onset of symptoms can occur much earlier (Tilma et al., 2013; Picchietti & Stevens, 2008). Children with low ferritin may wake up after only a few hours of sleep, crying, kicking, or with restlessness that makes falling back asleep impossible. This is not just frustrating for parents—it’s exhausting for the entire family.
Common Symptoms of Low Ferritin in Children
Low ferritin can be difficult to identify, especially in infants and toddlers who can’t articulate their discomfort. Here are some key signs that low ferritin might be affecting your child’s sleep:
Difficulty falling asleep: Constantly moving around in bed, seeming unable to get comfortable.
Frequent night wakings: Awake for hours during the night despite trying various soothing methods.
Extreme clinginess during sleep: Babies unable to sleep without being held or constantly nursed.
Unexplainable discomfort: Older children might describe their legs as "jumpy" or "prickly," while younger ones appear fussy without relief.
Testing for Ferritin Levels
Testing ferritin levels requires a blood draw, which can feel daunting for parents, but the process is simple and provides valuable insights. Pediatricians may often check hemoglobin levels, but it’s essential to understand that ferritin can be low even if hemoglobin appears normal. Sleep specialists generally recommend ferritin levels to be above 50 ng/mL for optimal sleep, even though the standard medical range considers lower levels as "normal."
Risk factors for low ferritin in children include:
Maternal prenatal low iron levels
Early cord clamping
Exclusive breastfeeding without iron supplementation
Family history of RLS (Tilma et al., 2013).
Child has a history of reflux, food intolerance, ADHD, or autism, they may also be at a higher risk (Kanofal et al., 2007).
Treatment and What to Expect
If your child's ferritin levels are confirmed to be low, the typical treatment involves iron supplementation under medical supervision. It's important not to attempt supplementation without guidance, as incorrect dosing can be dangerous. Most families see improvements in sleep within a few weeks of starting treatment, though it may take several months for ferritin levels to fully normalize. Additionally, gentle leg massages, warm compresses, or stretching exercises can provide temporary relief for discomfort at bedtime.
How Sleep Coaching Can Support Your Family During Ferritin Treatment
If you suspect ferritin may be affecting your child's sleep, I recommend speaking with your pediatrician about testing. Once ferritin levels are on track, we can work together to fine-tune your child's sleep routine, ensuring everyone in your home gets the rest they need.
At Blissful Baby Sleep Coaching, I believe in a child-led, compassionate approach that respects your family’s individual needs. If your child’s sleep issues seem more complicated than typical bedtime resistance, it might be time for a different perspective. Schedule a 60-minute Sleep Strategy Session today, and let’s explore how we can transform your family’s sleep.
A Helpful Tool for Your Pediatrician Visit
My Gentle Sleep Coaching colleague and researcher, Macall Gordon has studied and researched Ferritin levels and sleep. She has prepared this checklist and the accompanying PDF that you can bring to your pediatrician. Maccall is also releasing a new book on 11/19 Why Won’t You Sleep: A game changing approach for exhausted parents of non, stop, super alert big feeling kids.
This letter includes detailed information about ferritin, the connection to sleep disturbances, and a checklist of symptoms that your child may be struggling with. You can download the letter, check the symptoms that apply to your child, and bring it to your pediatrician appointment. This will help ensure a thorough evaluation and make the conversation about testing for ferritin levels smoother and more effective.
For more information on ferritin and other sleep disruptors, check out these resources:
5 Hidden Health Challenges That Disrupt Your Child’s Sleep: How a Sleep Coach Can Help
The Hidden Impact of Low Ferritin Levels in Children: What Every Parent Should Know
Still Wondering if I Can Help?
Please know that I do NOT advocate the "cry-it-out" method. As a certified Gentle Sleep Coach, I emphasize a guilt-free and gentle sleep coaching process that respects your child's developmental needs.
Let’s work together to restore peaceful nights for your family. Contact me today and I’ll be in touch within 24 hours with information on how to schedule your Sleep Strategy Session.
Join the "Sleep is Bliss Tribe"
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
The Blissful Baby Stairway to Sleep
Please join my Sleep is Bliss Tribe in Facebook, Instagram and LinkedIn so we can stay connected and you can continue to get amazing resources on sleep and family wellness.
References
Gordon M.A, MacCall. Sleep and low ferritin in young children: FACT SHEET Copyright 2024 • Macall Gordon, M.A • mgordon@antioch.edu.
The Importance of Room Darkening for Baby Sleep: Introducing Sleepout's Blackout Curtains
Whether it's natural sunlight streaming in during daytime naps or streetlights filtering through at night, light can disrupt sleep patterns. I always recommend my clients make their child’s room dark for nights and naps to help signal to them it’s time for sleep.
Myth:
Teaching a child to sleep in darkness will make them dependent on it, preventing them from napping or sleeping in other lighting conditions.
MYTH DEBUNKED:
Healthy Association: A dark environment helps children associate darkness with sleep, promoting the production of melatonin, the sleep hormone, which is crucial for restful sleep.
Adaptability: By establishing a consistent sleep routine in a dark room, children can actually become more adaptable to different lighting conditions as they grow, rather than becoming dependent on darkness.
Flexible Sleep Habits: At Blissful Baby Sleep Coaching, we believe that healthy sleep habits, including the use of a dark environment, provide a foundation that helps children sleep well in various settings.
The Importance of Room Darkening for Baby Sleep
Babies are highly sensitive to light, and their developing circadian rhythms rely on environmental cues to regulate sleep-wake cycles. Exposure to light during sleep can interfere with these rhythms, leading to difficulties falling asleep, frequent night awakenings, and shorter sleep durations. Research shows that maintaining a dark sleep environment significantly improves sleep quality and duration for babies, helping them settle into a more restful sleep.
Room darkening is particularly crucial for daytime naps when natural light is abundant. Blackout curtains create a cocoon-like environment that promotes deeper, uninterrupted sleep for babies. Additionally, during the night, blackout curtains prevent external light sources from disturbing sleep, fostering a more peaceful and restorative rest.
Client’s always ask me for product recommendations and tips that actually work so I’m excited to share with you a great room darkening curtain by Sleepout!
Introducing Sleepout's Blackout Curtains
Mark and Hannah, the co-founders of Sleepout, understand firsthand the struggles of sleep deprivation. Mark's former insomnia journey led them to develop an innovative solution: blackout curtains designed to provide optimal room darkening for better sleep.
With a mission to create premium and affordable sleep products that stand the test of time, Sleepout remains committed to sharing their journey with their community every step of the way. Their blackout curtains not only provide the darkness needed for optimal baby sleep but also reflect the company’s dedication to quality, innovation, and customer satisfaction.
Room darkening plays a crucial role in promoting better sleep for babies, and blackout curtains offer an effective solution to create an ideal sleep environment. By prioritizing a dark sleep environment, parents can help their babies achieve the best sleep possible, setting the foundation for healthy growth and lifelong sleep habits.
The Sweet Dream Stealers: How Sugar Affects Your Child's Sleep and Behavior
Sugar rush in kids
Myth or Reality?
It's a common belief among parents that sugar can cause hyperactivity in children. However, numerous studies have debunked the myth of the "sugar rush" and instead think people just get happy and energetic from sugar treats.
Sugar and Sleep Disruption
While sugar might not be the direct culprit of hyperactivity, it can certainly play a role in sleep disturbances. Consuming sugary foods and beverages close to bedtime can cause spikes in blood sugar levels, followed by a rapid drop, leading to disturbed sleep patterns.
According to a study in the Journal of Clinical Sleep Medicine, diets high in sugar and carbohydrates can significantly reduce both sleep quality and duration.
Behavior and Mood Swings
Sugar's impact extends beyond just sleep. Fluctuations in blood sugar levels can lead to mood swings and irritability in children. A study in the Journal of Pediatrics observed that high sugar diets might enhance aggressive behavior and decrease attention spans. This behavioral change is often a result of the energy peaks and troughs caused by high sugar intake.
Power struggles and tantrums during the day caused by sugar spikes and dip can lead to more power struggles and tantrums at bedtime. These constant battles can leave caregivers exhausted and impatient.
If you are interested in some new options for good snacks for kids, here is a great article by Yummy Toddler Food. Bonus they also have a great list of snacks you can offer after dinner to avoid the “i’m hungry” delay tactic.
Understanding the effects of sugar can help you make better dietary choices for your child’s sleep and overall behavior. While it’s okay to enjoy treats in moderation, maintaining a balanced diet is key to a good night's sleep and stable mood for your little ones.
For more tips on improving your child’s sleep, keep following Blissful Baby Sleep Coaching. Here's to healthier habits and peaceful nights!
Are you struggling with your child’s sleep? Could you use some support?
The first step to see if I can help you achieve beautiful, blissful sleep is to schedule a 60 minute ZOOM sleep strategy session. Go to this link and complete the contact me form and I will be in touch within 24 hours with directions on how to schedule your Sleep Strategy Session.
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
The Blissful Baby Stairway to Sleep
Please join my Sleep is Bliss Tribe in Facebook, Instagram and LinkedIn so we can stay connected and you can continue to get amazing resources on sleep and family wellness.
Sleep is Bliss, Let's Get you more!
Navigating the Fall 2024 Time Change with Blissful Baby Sleep Coaching
The Fall Time Change 2024 is this coming Sunday, November 3rd at 2 a.m.
With each seasonal time change, many parents reach out to me with concerns about how this shift will impact their child's sleep schedule. It's true—the "fall back" time change can disrupt sleep patterns. But don't worry! I'm here to guide you through this transition with minimal stress and confusion.
Watch My Expert Tips on Adjusting to the Fall 2024 Time Change
Key Facts About the Fall Time Change:
Date and Time: The "Fall Back" time change in the U.S. is on Sunday, November 3rd, 2024, at 2 a.m.
Clock Adjustment: Set your clocks back by one hour.
Easier Adjustment: This time change is often easier than the spring time change. You get a "bonus hour" of sleep and morning light, making waking up easier.
Early Evenings: It will be darker an hour earlier, which might make both you and your child feel drowsy earlier.
Potential for Early Rising: Be prepared for early rising between 4-6 a.m.
Adapting to the New Schedule
Seasonal time changes are all about aligning with biological rhythms driven by natural light and darkness. It can take up to two weeks for a child to fully adjust, so patience and mindfulness are essential.
Strategies for Children 6 Months to 6 Years
1. Proactive Approach
For early risers or children sensitive to schedule changes, start adjusting routines 3-7 days before the time change.
Incremental Changes: Shift bedtime, nap times, and meal times 10-15 minutes later every other day until the night of the time change.
Example: If your child’s normal bedtime is 7 p.m., gradually move it to 8 p.m. by the time the clocks change. When the time falls back, the new bedtime will be 7 p.m.
For example, let's pretend your child's normal bedtime is 7:00pm. Shift their bedtime 15 minutes LATER each day. Here is what the change would look like over a 4 day period. It is important to shifts naps and meals by the same 15 minute increments.
Wednesday 7:15pm
Thursday 7:30 pm
Friday 7:45 pm
Saturday 8:00pm
Sunday is FALL BACK DAY TO 7:00 pm (This will be the time after the time change)
2. Just In Time Strategy
For those who prefer a simpler approach, move all schedules to the new time on November 3rd.
Sync with New Clock Times: Adjust meal times, nap times, and bedtimes to the new time immediately.
Handling Early Rising: If your child wakes before 6 a.m., use the "dramatic wake-up" strategy to reinforce the morning wake-up routine.
The Dramatic Wake-Up Routine
Keep the room dark until 6 a.m.
Do not expose child to food or light before 6am. It is OK if you are in the room with them if you are not using sleep crutches.
If child is still awake at 6am then come into room, turn on the lights, open shades, and greet your child with "good morning."
Start the day with exposure to natural light and know that nap will come earlier due to earlier wake up.
Important Tips for Morning Light Exposure
Ensure your child gets 20-30 minutes of morning sunlight before 10am and do this daily during the first 7-10 days post-time change. This helps reset the circadian rhythm. A "happy light" that you can purchase, can also provide beneficial light therapy.
Protecting Parental Sleep
Adults can benefit from this time change too. Go to bed at your usual time on Saturday night and enjoy the extra hour of sleep on Sunday. Morning light exposure will help regulate your body to the new time.
Be Patient and Flexible
Adjusting to a new time change can be similar to dealing with jet lag. It takes about a week to resolve, so maintain a flexible schedule.
Need More Help?
If sleep struggles persist after the time change, don’t hesitate to reach out. There’s no need to endure life in a sleep-deprived haze!
Download My Free Sleep Regression Guide: Packed with helpful insights and actions.
Schedule a Sleep Tune-Up Call: In a 30-minute Zoom session, I’ll act as your personal "sleep detective" to help solve sleep struggles and restore peaceful nights and joyful days. ($150 for 30 minutes). If you need to talk live for a sleep-tune up please CONTACT ME and indicate in the form you need a sleep-tune up.
Remember, I’m here to support you every step of the way. Happy Fall!
Winning the Sniffle Wars: Sleep the Immunity Booster for Kids
It’s October. School is in session and so begins the season of illnesses.
Today, I want to delve into an often-overlooked benefit of quality sleep — its profound impact on your child's immune system. Sleep is not just a pillar of health; it's the foundation.
The Science of Sleep and Immunity
Sleep and the immune system share a bidirectional relationship, each influencing the other in significant ways. During sleep, the body enters a state of repair and regeneration, releasing cytokines, a type of protein that fights off infection and inflammation. This process is crucial for children, whose immune systems are still developing.
Studies have shown that children who consistently get adequate sleep have fewer colds, flu, and infections compared to their sleep-deprived counterparts.
Why Every Hour Counts
Missing even 30 minutes of this essential rest can disrupt your child's immune function, leaving them more susceptible to viruses and bacteria. It’s not just about fighting off the common cold; adequate sleep also contributes to a robust response to vaccinations, offering better protection against diseases.
Favorite Products
Here are a few of my favorite products to recommend ordering in preparation for cold and flu season. I always found it better to have certain staples on hand than to be frantically looking for them when home with a sick little one.
As we embrace the upcoming cold and flu season, ensuring our children get the restorative sleep they need to maintain a strong immune system is more important than ever. To support their health and well-being, I highly recommend having a few key products on hand. These tools, combined with the sleep practices we’ve discussed, will arm you with the best defense against the seasonal sniffles, ensuring your little ones stay healthy, happy, and well-rested.
Wishing you and your family a peaceful, illness-free season.
Are you struggling with your child’s sleep? Could you use some support?
The first step to see if I can help you achieve beautiful, blissful sleep is to schedule a 60 minute ZOOM sleep strategy session. Go to this link and complete the contact me form and I will be in touch within 24 hours with directions on how to schedule your Sleep Strategy Session.
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
The Blissful Baby Stairway to Sleep
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