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School Age Sleep Struggles: An 8 Year Old’s Journey to Blissful Sleep
My kid can’t sleep without me…even at ages 5-10 years of age.
What are elementary school sleep needs anyway?
I get these questions all the time.
The good news is that all sleep issues for elementary students are solvable.
Skepticism is normal!
How does this even work?
How is this magical promise even possible?
Is it worth your time?
Is it worth your money?
Try not to let skepticism stop you from getting the help you need.
One of my clients was in a desperate place of exhaustion when they reached out about their 8 year old’s sleep challenges that were spilling over into affecting the entire family's evening.
Mom describes the challenges here.
"Starting at 5pm, like clockwork, a meltdown process began. Fighting. Negotiating. Everything was being impacted. It was unmanageable from everyone's perspective."
A no-nonsense friend recommended Joanna after seeing success with their own school-age child. With the lack of options and this personal recommendation from a trusted friend, my client moved past skepticism and pursued support.
This family experienced a Total Family Sleep Transformation and within a month, we had a celebration call to share their Sleep Success Story!
Collaborating with the child to build their Sleep Plan is so important especially with ages 5-10 years. We work as a team, give options and autonomy in order to build confidence for child even before we even start any formal sleep training. The unity between the parents and the child holds us all accountable to make the incremental steps and achieve small wins along the way. This leads to a child sleeping independently at bedtime and sleeping soundly in their own bed all night long. They waking up well-rested and proud of their sleep independence. Not only sleep but a major confidence boost when your child sees what they are capable of.
Watch this family's Sleep Success Story:
From This:
Desperate & exhausted.
Fighting amongst the family.
Mother and sister being "held hostage" with their daughters lack of sleep skills.
High drama. High anxiety.
Dinner filled with tantrums & anxiety about bedtime.
Tantrums & meltdowns.
To This:
Falling asleep independently.
Sleeping 11 hours.
Sisters enjoy hanging out with each other.
Predictability & calm bedtime
Enjoyable family time at dinner
Confident & emotionally resilient
Improved relationships.
This successful family wants everyone to know about the benefits of sleep coaching with Joanna at Blissful Baby Sleep Coaching:
"Bad sleep is absolutely fixable, it's not something you have to live with. I am so glad we didn't let our own ideas of what was going to work or not work impact our momentum or prevent us from seeing this success. Go all in. Surrender to the process.”
Are you struggling with your child's sleep?
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!
Sleepless Nights: How Anxiety Affects a Child's Sleep
Childhood is often viewed as a carefree period, but the reality is that anxiety can cast its shadow even over the youngest minds. According to the American Academy of Child and Adolescent Psychiatry (AACAP), approximately 7% of children aged 3-17 experience an anxiety disorder.
As a Gentle Sleep Coach, I see anxiety popping up in families and affecting children's sleep. Anxiety can sneak up on a previously good and independent sleeper and start causing chaos at starting dinner all the way through bedtime and into the night.
Anxiety can manifest in various ways that impact a child's sleep:
Effects of Anxiety on Sleep
Trouble Falling Asleep: Anxious thoughts can make it challenging for children to unwind, leading to difficulties in falling asleep at bedtime. Children will demand parental presence and won’t let a parent leave the room.
Nightmares and Night Terrors: Anxiety can trigger distressing dreams or night terrors, causing awakenings during the night and disrupting sleep patterns. Scared children want lots of additional attention in the night.
Frequent Awakenings: Children with anxiety may wake up multiple times during the night, finding it hard to return to sleep due to worries. Children will wander to their parents or siblings room and will always need parental support to go back to sleep.
Early Morning Waking: Anxiety can cause children to wake up earlier than desired, even when they haven't had sufficient sleep. Children wake up and want to start their day sometime between 3-6am.
Causes of Childhood Anxiety
Childhood anxiety can stem from a combination of genetic, environmental, and developmental factors such family history of anxiety, major life changes (new sibling or a move or divorce), and exposure to traumatic events can contribute to the development of anxiety disorders. Additionally, children's limited ability to communicate their feelings effectively can lead to internalized stress.
Signs of Childhood Anxiety
Recognizing the signs of anxiety in young children is essential for early intervention. The AACAP notes that children up to age 10 might exhibit behaviors like excessive clinging to caregivers, avoidance of new situations, frequent nightmares, and physical symptoms such as stomach-aches or headaches
Empowering children with strategies to manage their anxiety lays a foundation for their emotional well-being.
Emotion Identification: Teach children to recognize and label their emotions. This helps them express their feelings and seek support when needed.
Structured Routine: Create a predictable daily routine to provide a sense of stability, which can alleviate anxiety related to uncertainty.
Play Therapy: Utilize play as a therapeutic tool. Play allows children to externalize their feelings and fears, making them easier to address.
Positive Reinforcement: Praise and acknowledge their efforts to face anxiety-provoking situations. This boosts their confidence and self-esteem.
The Anxiety-Sleep Connection
Anxiety and sleep have a bidirectional relationship, where anxiety can disrupt sleep, and insufficient sleep can exacerbate anxiety. Anxiety can lead to racing thoughts, bedtime fears, and heightened arousal, making it difficult for children to fall asleep or stay asleep. On the other hand, insufficient sleep can contribute to irritability and heightened sensitivity to stress, amplifying anxious feelings.
Anxiety can silently impact young children, affecting their emotional growth and overall well-being. By understanding the causes, identifying the signs, and implementing effective coping strategies, parents and caregivers can provide invaluable support to children up to age 10. Early interventions can be so helpful and getting support from a therapist or an occupational therapist can shape how children perceive and manage stress throughout their lives.
Managing Anxiety-Induced Sleep Problems
Addressing anxiety-related sleep disturbances often requires a multi-faceted approach.
Establish a Calming Bedtime Routine: Create a soothing routine before bedtime, incorporating activities like reading, gentle stretches, or deep breathing exercises to help ease anxious feelings.
Create a Comfortable Sleep Environment: Ensure the sleep environment is conducive to relaxation. A dark, quiet room with a comfortable mattress and calming bedtime rituals can promote better sleep.
Open Communication: Encourage your child to talk about their worries during the day to prevent them from accumulating at bedtime
Limit Stimulants: Reduce caffeine and screen time, no more than 2 hrs, before bedtime, as these can contribute to anxiety and disrupt sleep.
Professional Support: If anxiety significantly impacts your child's sleep and daily life, consider consulting a pediatrician or child psychologist for guidance and a trained and certified sleep coach.
When I work with families struggling with this we focus on calming the anxiety and making bedtime a calm, enjoyable process before starting coaching kids to learn their "skills of sleep". We look at the family unit, the history, struggles, goals and values to customize a plan that works for their family and their unique child.
If you are interested in a great book recommendation, What To Do When You Worry To Much: A Kids Guide to Overcoming Anxiety is a great option especially for kids age 6-10. Yes, it is NEVER too late to teach your child the skills of sleep to enjoy calm, easy bedtimes, peaceful nights and a harmonious household.
References:
National Alliance on Mental Health https://namica.org/types-of-illnesses/#:~:text=Anxiety%20disorders%20are%20the%20most,develop%20symptoms%20before%20age%2021.
https://www.momwell.com/blog/how-to-help-a-child-regulate-their-emotions
Are you struggling with your child's sleep?
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!
New Baby On Board = Toddler Sleep Regression
Welcoming a new baby into the family is an exciting time filled with joy and anticipation. However, it can also bring about some unexpected challenges, especially when it comes to your toddler's sleep. If you've noticed changes in your toddler's sleep patterns since the new family member arrived, you're not alone. Toddler sleep regressions are common during this family transition period, but there are strategies to help your child and your family get through it.
Regressions are NORMAL after a major life transition such as bringing home a new baby.
You will want to watch this Podcast Interview I did with Ann McKitrick, of Parenting in the First 3 Years Podcast where I discuss 2 scenarios that are often common with toddlers after baby comes home:
A toddler who was a "beautiful sleeper" and sleep just fell apart after bringing home the baby.
A toddler who always had sleep struggles at bedtime or the middle of the night, or was a bad napper and now the problem is far more difficult and challenging, such that, it’s becoming a major source of contention, overwhelm and sleep deprivation.
Topics Discussed:
The challenge of a new sibling
The toddler factor
Sleep disruptions and regression
Tips for Parents
Understanding sleep coaching
Listen in now for some great strategies and tips to help you navigate these challenges and ensure everyone in your family gets the rest they need.
To learn more about Ann McKitrick, MS, Early Childhood Specialist & Parenting Coach
Are you struggling with your child's sleep?
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!
What's the one thing I want every mom to know?
What's the one thing I want every mom to know?
If you're overwhelmed, exhausted and frazzled because of lack of sleep,it's absolutely possible to teach your child the skills sleep so that you can have easy bedtimes, peaceful nights, reliable naps, and have your baby be happy and joyful during the day for a more harmonious household.
In this podcast interview with Madeline Davis, Parenting Strategist, and author of The Stress Free Family we discuss the following:
Considerations when dealing with sleep struggles
Mastering Milestones
Sleep Regressions… Download the Free Guide: How to spot regressions and how to solve regressions
Medical conditions that inhibit sleep
Previously good sleepers suddenly struggle with sleep
Optimizing sleep windows
Falling asleep and STAYING asleep
Signs a baby is "in the zone" to sleep
Sleep goals- naps and nights Download the Free Guide: How Much Sleep Does My Child Need?
Explore any hidden sleep disruptors such as medical and developmental milestones.
Consult a doctor if your child is exhibiting any sleeping problems.
Understand the hormones melatonin and cortisol which regulate sleep.
Click image or here to watch video.
To learn more about Madeleine Davis:
Are you struggling your child's sleep? Are interested in alternatives to cry it out? 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!
Are you "beyond the book?"
Are you well-rested?
If the answer is no and your exhaustion stems from a child that is keeping you awake at night, then please know you can easily and quickly stop the madness.
Sometimes your child’s sleep struggles are “beyond the book.” In other words, no amount of research is helping solve the problem and now it’s time to talk to a REAL PERSON so you can explore your sleep struggles and get you and your family where you want to be: well rested!
Sometimes families with 2 or more children are stunned when they can’t “figure out sleep” with their 3, 4th or 5th child. However, the one thing I know is EVERY CHILD IS DIFFERENT AND NEEDS CUSTOM SUPPORT. For some families that means reaching out for one-on-one support. This is the story of a client who was actually also a Pediatric Chiropractor, who had exhausted all of his professional expertise trying to help his 5th child learn to sleep. These very tenured parents of 4 other children realized they were “beyond the book” and needed that customized sleep support.
Bounce Baby to Sleep
When his family welcomed their 5th child, no one expected she would present the ultimate sleep challenge. Yet, their 6.5 month old daughter required “around the clock” nursing, holding, bouncing, and rocking.
Parents Sleep Deprivation
Each parent was getting no more than 2–3 hours of sleep in a 24 hour cycle, and their lives were endless “tag teaming” as they managed a household of 5 children, plus a thriving Pediatric Chiropractic business. Life was BUSY and life was HARD. And they needed help.They had “tried all-the-things” but could not get any decent reliability in her sleep. Sometimes parents just need a little bit of help and perspective to get things on track. In which case, I always recommend my guide as it really lays it out very simply on what you need to be doing to make sleep better. Download the Free Guide: Guide for Better Bedtime: 5 Reasons Your Child Was Awake Last Night. However, it was totally evident they were indeed “beyond the book” and needed expert one-on-one coaching where I talked and worked with them daily.
Together, we worked through their sleep struggles and now their daughter is sleeping 12 hours a night and takes 3 naps a day…all HAPPILY in her crib. She is an entirely different baby…thriving and blissful!
You can hear this family’s story of how they went from ‘hot mess’ to blissful sleep.
Are you interested in an alternative to cry it out methods?
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!
The 4 hidden mistakes parents make when sleep training
We're thrilled to share some exciting news with you. Our journey into the world of sleep coaching has reached a new milestone, as we've recently been featured on the prestigious platform, SleepCoaching.com. This incredible opportunity has not only validated our expertise but has also given us a broader platform to reach those seeking better sleep and improved quality of life.
Often parents start sleep training in a very rash, reactionary manner without proper research and planning to create the right circumstances and environment for optional learning. This lack of knowledge and planning often leads to tears on the part of child and parent.
In these circumstances, parents believe they “failed” at sleep training or that their child “will never learn” how to sleep well. However, in reality, these “perceived failures” were actually a culmination of several mistakes that can be easily corrected with the following insight and suggestions.
In this article I explain: The 4 Hidden Sleep Training Mistakes Parents Make and ways to avoid them.
So, stay tuned as we delve deeper into the world of sleep coaching, our collaboration with SleepCoaching.com, and the profound impact quality sleep can have on your overall well-being. Let's embark on this journey together and explore the path to better sleep and a healthier, more rejuvenated life!
Talking To Your Kids About Tragedies
Our hearts are heavy with the recent Israel-Hamas War tragedies. We extend our deepest sympathy to all affected families.
I respect and appreciate Dr. Becky at Good Inside who took the time to create an appropriate conversation starters on how to talk to your kids about the Israel-Hamas War.
Here is her facebook post along with an active link to go directly to the conversation starters and appropriate replies:
As you navigate these tough times, remember that there's no script, no perfect words. What matters most is your love, your support, and your presence. You are doing your best, and that's always enough. Keep showing up for your kids, keep listening, and keep loving them. My intention is to offer resources that can be helpful during complex times.
Fall Time Change 2023
As the leaves start to change color and the air becomes crisper, we welcome the arrival of fall, along with one slightly less welcome change – Daylight Saving Time (DST). This year, on Sunday, November 5th, we'll set our clocks back by one hour, gaining an extra hour of sleep.
While this extra hour of sleep might sound like a dream come true for exhausted parents, it can be a bit more complicated when you have little ones at home. The time change can disrupt your child's sleep routine and leave you facing some early wake-ups or bedtime battles. However, with a little preparation and some gentle sleep coaching techniques, you can help your child adjust to the time change smoothly. As a Gentle Sleep Coach with over 13 years of experience, I'm here to offer you some valuable insights and tips to ensure a restful transition for your family.
When Is Daylight Savings 2023
Sunday, November 5th
Understanding the Impact of Daylight Saving Time on Your Child
Daylight Saving Time affects everyone's internal body clock, including your child's. Young children are especially sensitive to changes in routine and sleep patterns, so it's essential to prepare for the upcoming shift. Here's how DST can impact your child's sleep:
1. Sleep Schedule Disruption: The time change can lead to temporary confusion for your child's internal clock, which may result in changes in their sleep schedule. This could manifest as early wake-ups or difficulty falling asleep at bedtime.
2. Circadian Rhythm Adjustment: Your child's circadian rhythm, the internal clock that regulates sleep and wake cycles, may take a few days to adjust to the new time. During this period, you might notice changes in their behavior, energy levels, and mood.
3. Naptime Challenges: Daylight Saving Time can also affect your child's daytime naps. If your child is used to napping at specific times, you may need to adjust their nap schedule to accommodate the time change.
Watch My Fall Time Change Tips Video
Tips for a Smooth Transition
Now that you understand the potential challenges, let's explore some gentle sleep coaching strategies to help your child adapt to the fall time change:
1. Gradual Adjustments: Begin making minor adjustments to your child's sleep schedule a few days before the time change. Shift bedtime and wake-up times FORWARD by 15 minutes every day until you've reached the new schedule.
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. Maintain a Consistent Routine: Stick to your child's usual bedtime routine to provide a sense of security and predictability. Consistency is key during transitions.
3. Optimize the Sleep Environment: Ensure that your child's sleep environment is conducive to rest. Dim the lights in the evening and keep the bedroom cool, dark, and quiet.
4. Natural Light Exposure: Encourage natural light exposure during the day, especially in the morning before 10AM. Daylight helps regulate your child's internal clock.
5. Darkness: Do not expose them to light or food before 6am to avoid cementing early rising behavior. Click here to read my blog on early rising.
5. Be Patient: Understand that it may take a few days or even a week for your child to fully adjust to the new schedule. Be patient and provide comfort as needed during this transition.
6. Know your child’s daily sleep requirements. Children go through many stages of development and with that their daytime sleep goals change and same with night time sleep goals. The Fall Time change is a good time to re-evaluate your child’s age and stage sleep goals. Download the Free Guide: How Much Sleep Does My Child Need?
7. Offer Comfort and Reassurance: If your child has difficulty falling asleep or wakes up earlier than usual, offer comfort and reassurance. Gentle sleep coaching techniques can help them learn to self-soothe and adjust to the changes.
Daylight Saving Time can pose challenges for families, but with the right approach and a gentle touch, you can ensure a smooth transition for your child. If you'd like personalized guidance or have specific questions about helping your child adapt to the time change, don't hesitate to reach out to me. Here's to a restful and rejuvenating fall as we turn the clocks back and embrace the cozy season ahead.
I AM OFFERING FALL SLEEP TUNE UP SESSIONS IF THIS TIME CHANGE CAUSES HAVOC IN YOUR HOUSEHOLD
DO YOU WANT EXPERT SLEEP ADVICE FOR YOUR UNIQUE SITUATION? Please complete this intake form and I will be in touch within 24 hrs to send you the links to schedule ($150 for 30 min)
Are you struggling with your child's sleep?
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.
Wishing your family peaceful nights and joyful mornings in the midst of this seasonal change.
Why won't they just grow out of it?
As a mom, can you remember a time when you were struggling with sleep and were told to "just ride it out, it will get better"?
But the bottom line is you are wondering...Why won't they just grow out of it?
My client Lisa felt this way when her 2nd child was born and they were struggling with the new baby's sleep demands.
"I thought at 12/14 weeks there would have been some progress regarding my child's sleep or that I would see some signs of him "figuring it out" by that point, but there wasn't any progress."
Mom's maternity leave was ending, life was hectic, sleep was broken and this family was not sure how to solve their sleep struggles. Luckily Mom trusted her intuition and went on the recommendation of a friend to reach out to Blissful Baby Sleep Coaching.
Lisa said: "I was at my wit's end trying to keep my family and professional life together. It's very intimidating when you're a person who has a lot of resources and you feel confused on why you can't solve a certain problem. I can remember watching Joanna's client video testimonials on her website and I was in tears because the testimonials made me feel less alone knowing this is a problem that other people have as well and it can be solved by asking for help."
I call my Gentle Sleep Coaching Process "guilt-free" because you can now say to yourself..."Well, I'm not a bad mom because I didn't figure this out on my own. I'm not a bad mom because I've asked for help. I'm not a bad mom because my child needed some additional support to learn their sleep skills."
Self-doubt and the guilt is often what keeps tired moms from taking action to ask for sleep support.
If we can eliminate those two things, we can solve the problem by getting into action.
This family did just that and now they are enjoying the freedom and flexibility after a Total Family Sleep Transformation!
They are enjoying:
Drinks with friends
Attending a wedding guilt-free
More patience
MORE SLEEP
Now a family vacation with the confidence that their child has the skills of sleep!
Lisa wants people to know:
"By doing this Gentle Sleep Coaching process with Joanna, you are giving your child a gift of restorative sleep that's going to transcend into them being a happier child. It made me a better parent because I now have more patience and more understanding for both my kids and also for myself and my husband."
Are you struggling with your child's sleep? Are you interested in an alternative to cry it out methods?
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!