After working hard to get your little one sleeping well with a Certified Pediatric Sleep Consultant, it can be daunting to think about going out for an evening. Now that the schedule is in place, you might feel like you’ll need to stay home until your child leaves home, but you still need to live your life.

Here are a few tips to help you make this work without ruining all your hard work:
Navigating Evenings Out Without Sacrificing Your Baby’s Sleep

Embrace the 80/20 Rule
The 80/20 rule is all about balance. If you stick to your baby’s sleep schedule 80% of the time, a little deviation 20% of the time won’t ruin all your progress. This mindset allows for flexibility without stress. It’s okay to bend the rules occasionally for special occasions or much-needed social time.


Plan Ahead
One of our favourite things to do when our first son was a great sleeping baby was to have dinner at friends’ houses. Here’s how you can do it too:

• Set Up a Sleep Space: Bring along a pack-and-play and set it up in a quiet room. Ensure the room is dark and conducive to sleep, just like at home. Using a SlumberPod for these occasions can be a real game changer to making sure that your baby's sleep space is set up for optimal sleep. Discount Code: tothemoonsleep
• Follow the Routine: Do a few steps of the bedtime routine to help your baby wind down. This might include a bedtime story, some quiet cuddling, or playing a lullaby.
• Enjoy Adult Time: Once your baby is asleep, spend time with your friends. Having your baby nearby in a safe sleep environment lets you relax and enjoy the evening without worrying.
• Transfer Gently: When it’s time to go home, gently transfer your baby to the car seat and then to their crib once you’re home. A smooth transition is key to minimizing disruptions. If they wake up, that is fine. Just put them back into their crib once you get home.

Having baby start out the night at a friends house might slightly disrupt the sleep schedule, but it usually won’t derail your progress. Babies are more adaptable than we often give them credit for, and a little bit of flexibility can go a long way.


Slightly Later is Okay
If you can plan your outing to be back within an hour of your baby’s usual bedtime, this slight deviation shouldn’t be too disruptive. Aim for earlier outings and stick as close to the schedule as possible. An hour’s difference is generally manageable and won’t throw off the entire routine. Just be sure to compensate with a slightly earlier nap or a more extended wind-down period the next day if needed.


Get a Sitter
Now that your baby is a champion sleeper take advantage of this by getting a sitter now and then. It’s nice to have a break and enjoy some adult time, and you can be confident that your little one is getting all the sleep they need. When choosing a sitter, find someone who understands and respects your baby’s sleep routine. This ensures consistency and helps your baby feel secure and comfortable even when you’re not there.


Communicate Clearly
Make sure anyone caring for your baby understands their sleep schedule and routine. This includes grandparents, babysitters, and even friends if you’re visiting their house. Clear communication ensures everyone is on the same page and helps maintain your baby’s sleep habits.


Be Flexible and Kind to Yourself
Remember, parenting is all about balance. It’s essential to maintain your baby’s sleep routine, but it’s also crucial to take care of your own social and emotional needs. Don’t be too hard on yourself if things don’t go perfectly. Flexibility and a positive attitude will go a long way in keeping you and your baby happy and well-rested.


By following these tips, you can maintain your baby’s sleep schedule while still enjoying some much-needed social time. Remember, a well-rested parent is just as important as a well-rested baby! So, go ahead and plan that evening out—you deserve it!


When should you reach out for help from a professional?
Now, if your baby or toddler is not sleeping well and, going out with friends or getting a babysitter sounds like an absolute nightmare. It may be time to ask for help getting your little sleeper’s sleep on track. Is it time to teach your baby the skills required for independant sleep so you can do something other than get your baby to sleep? Do you long for a night out with your partner or friends?


Following the tips in this post can seem irrelevant if your baby or toddler isn’t already sleeping well. If you don’t have a good schedule already set up for your baby, it’s taking hours to get them to sleep at bedtime, only to have them wake up a couple of hours later. Then these tips are going to be lost on you.


It’s time for a change; it’s time to give your baby or toddler the gift of sleep. Book your Free 20-minute Sleep Evaluation Call with me to learn more about how I can help transform your family into a well-rested one—a family that can easily go for dinner with friends or get a babysitter for that much-needed night out and not worry about your baby’s sleep because you’re the only one that can put them to sleep.

Throughout the sleep training process, I'm often asked how to keep baby awake through their feeding during the bedtime routine.


When you're working on sleep training, my number one rule is to keep your baby wide awake through any feeds. 


Nine times out of ten, the problem is that the bottle or breast has become a sleep prop. If you don't break the connection your baby has between the feed and sleep, the process will be so much more complicated.

It can cause night wake-ups, and then when they wake up at night, they will still have the idea that they need a bottle or breast to get back to sleep at night. 


I suggest moving the feeding up in the bedtime routine. Most people have a feeding as the last step. That can be tricky, especially if they're not napping great yet. They could be tired by the time bedtime comes. By the time they've had a bath, and you've got jammies on, reading stories, and then you're going into a feed, they might be way too exhausted even to try to stay awake for the feed.

Then you're fighting a battle of tickling and talking to them and trying to keep them awake, and they're so tired they really can't help you out. I suggest you move it up to before the bath.

Have the feed, then the bath, jammies, stories, and then bed. That will help break any connection they have with the bottle related to sleep.

If that feels a bit early in the routine, move it immediately after the bath. Sometimes, the tub stimulates children a little, so the feed can help calm them down. Most children really like their bath, so they'll be a bit more awake when you get to the feed.

Then, you can move on to the next steps. The good news is that the better naps get, the less tired they'll be by bedtime, so that's something to look forward to.

The more the separation between the bottle and sleep develops, the less likely they are to try to fall asleep at the bottle. You'll find that with time, even if they are exhausted, they won't use the feeding as a prop.

There won't be a connection there anymore. Your baby will happily have their feed and then put themselves to sleep just fine when they get to the crib.

Moving to a new house can be an exciting adventure, but it often comes with a fair share of anxiety and uncertainty for children. One of the key challenges parents face during this transition is helping children adjust to a new bedroom, which plays a pivotal role in maintaining healthy sleep habits. In this article, we'll explore how comfort items and sleep aids can be instrumental in creating a soothing and welcoming environment for your child. By doing so, you'll not only ease their transition but also ensure that they maintain healthy sleep habits during a move. Let's delve into making a new bedroom a comforting haven for your little one.

Creating a Cozy Haven

When embarking on helping children adjust to a new bedroom, the first step is to create a cozy haven that feels like home. Preparations should start even before the relocation. Therefore, make sure to organize everything thoughtfully as you pack up their old bedroom for the move. This approach ensures their favorite items and comfort pieces are readily accessible in their new space. Soft, inviting bedding with familiar patterns or colors can make the new room feel like a comforting cocoon. Consider involving your child in the decoration process, allowing them to choose a few decor items or wall art pieces that resonate with their personality.

Additionally, if possible, maintain the layout of their old bedroom as closely as possible. Familiarity in placement can provide a sense of continuity that's incredibly reassuring during this period of change. Remember, the goal is to craft an atmosphere that fosters feelings of safety and security, helping your child transition smoothly to their new bedroom.

The Power of Familiarity

Comfort items are akin to a child's trusted companions. They carry the essence of familiarity, providing security amid change. These cherished items are crucial when helping children adjust to a new bedroom. Whether it's a stuffed animal, a well-loved blanket, or a favorite toy, these treasures can soothe and reassure the child.
 
As you settle into the new space, encourage your child to place their beloved items in appropriate locations. Their old bedtime buddies can serve as anchors, connecting the past with the present. The scent and touch of these items can evoke a strong sense of comfort, helping your child feel more at ease in their unfamiliar surroundings.

Familiarity doesn't just stop at comfort items. Consider replicating the lighting conditions and room temperature from their previous bedroom. If the old room had a cozy reading nook, recreate something similar. These seemingly small elements collectively contribute to creating a reassuring ambiance, reinforcing the idea that this new bedroom is still a safe and welcoming place.

Nightlights and Sleep Aids
Light and darkness significantly affect sleep, especially for children adjusting to a new bedroom. The fear of the dark can be a common challenge during this transition, and nightlights can be a simple yet effective solution. A gentle nightlight can provide a reassuring glow, dispelling shadows and making the room feel less intimidating. Opt for a soft, warm light or dim red light that won't disrupt sleep patterns.

In addition to nightlights, consider incorporating sleep aids into your child's bedtime routine. White noise machines can drown out unfamiliar sounds, creating a peaceful auditory environment. Ocean or rain sounds can be particularly helpful in lulling your child to sleep. Using a Zenimal to help your child drift off to sleep with a peaceful sleep meditation or story. 

It's essential to choose sleep aids that are age-appropriate and safe for your child's use. These aids can offer comfort and security, making adjusting to a new bedroom a smoother experience. The goal is to create an environment where your child feels protected and relaxed, ensuring a good night's sleep even in unfamiliar surroundings.

Bedtime Routine

Establishing a consistent bedtime routine is one of the most effective ways to help children adjust to a new bedroom. This ritual signals your child that it's time to wind down and provides a sense of predictability in their new environment. 

Begin by setting a bedtime and sticking to it as closely as possible, even on weekends. That helps regulate your child's internal clock and ensures they get the recommended amount of sleep for their age. Incorporate calming activities like reading a book, taking a warm bath, or gentle cuddling into the routine. These activities help your child relax and create positive associations with bedtime.

If you have a baby, a well-structured bedtime routine can be instrumental in helping them get better naps throughout the day. Keep the room dimly lit to signal that it's nighttime. As you go through the routine consistently, your child will understand that it's time for sleep, adjusting their new bedroom to be smoother and more restful.

Parental Support and Communication

Your support and open communication are indispensable while helping children adjust to a new bedroom. Children often look to their parents for reassurance, especially in times of change. Here are some key ways to provide the support your child needs:

• Listen to Their Concerns: Encourage your child to express their feelings and concerns about the new bedroom. Listening actively and empathetically can help alleviate their worries.
• Be Patient and Understanding: Adjusting to a new environment can take time. Be patient with any sleep disturbances or anxiety your child may experience. Reassure them that it's normal to feel this way.
• Stay Consistent: Consistency in your approach is crucial. Stick to the established bedtime routine, even when faced with resistance. This consistency provides a sense of security.
• Physical Presence: Spend extra time with your child in their new bedroom, whether reading a story or simply sitting together. Your presence can make the room feel cozier.
• Positive Reinforcement: Celebrate small victories. When your child successfully sleeps through the night or becomes more comfortable in their new space, acknowledge and praise their efforts.
  
  

Maintaining open lines of communication and offering unwavering support will help your child confidently navigate the adjustment period, reinforcing their sense of security in their new bedroom.

In Conclusion
​
In helping children adjust to a new bedroom, we've discovered the incredible impact of comfort items, sleep aids, and a consistent bedtime routine. Parental support, communication, and proactive problem-solving play pivotal roles in this transition. Remember, maintaining healthy sleep habits during a move is essential for your child's well-being. By creating a cozy haven, embracing familiarity, and providing the necessary tools for comfort, you can ensure that your child not only adjusts but thrives in their new bedroom.

Image via Pexels

Almost every sleep book on the market talks about the word “drowsy.” If we’re working with newborns, for example, many books state that the goal is to put your newborn down drowsy but awake. And in most cases, that works just fine, but sometimes it doesn’t.


I’m here today to talk about when it doesn’t.


If we’ve moved beyond the newborn phase, let’s say with a baby aged four months and up, drowsiness can actually become a loose prop association. 


Let’s think about it this way: sleep is a journey, and if you are at point A, which would be wide awake, and are trying to get to point B, which is asleep, how you make the journey becomes essential. 


If you read the Sleep Sense program, you’ll know it’s the journey we must fix for our child to start sleeping well. The goal is to have the child learn to make that journey all on their own — or independently, we like to say — so that when they have a naturally occurring wake-up during the night, they can make the journey back to sleep easily and on their own.


In some cases, if we help our baby into the journey by getting them drowsy with either rocking or feeding, then when they have a naturally occurring wake-up sometime in the night or during a nap, they won’t be able to get back to sleep from point A to point B. So they will want you to return to the room and help them get started on the journey.


This becomes problematic for both baby and parent because for your baby to return to sleep, you will need to assist them at least part of the way, which becomes frustrating on both sides. That’s why the goal is to teach the baby how to fall asleep from point A. Unfortunately, the only way to do this is to be very cautious in your bedtime or nap time routine so your baby is not entering the drowsy phase.


So what does drowsiness look like?


Drowsiness can be tricky to read because, in some cases, what you would consider drowsiness could be the first sleep stage. So here are some things you want to keep an eye on.

1. Zoning out, or what we often call “the seven-mile stare.” If you notice your baby looking off into space, this can signify drowsiness. The best way to avoid it is to talk to your baby, tickle your baby, or remove your baby from the nipple or the bottle before resuming feeding again.
2. Heavy blinking. Make sure your baby’s eyes look alert and are not blinking heavily. This can be a sign of drowsiness. The best way to avoid this is to talk to your baby, sing, or give them a little tickle to keep them alert. 
3. Closing the eyes for several minutes at a time while having the bedtime feed. Again, you want to ensure your baby’s eyes stay alert and open through the entire feed. 

The goal is to make sure the baby remains alert and wide awake through the entire bedtime routine and goes into the crib, ready to start the sleep journey from point A.


You might notice that your baby does a little bit more protesting suddenly. This is a good sign that your baby was actually relying on you to help them to sleep in some way, and they are struggling slightly with the process of going from start to finish all on their own. But don’t worry — the good news is that within a couple of nights, the baby will be able to make the journey independently and start sleeping through the night.


If you’d like to chat more about your baby’s sleep challenges, I’m more than happy to offer a complimentary 20-minute evaluation call to see if we can get to the bottom of your struggles; I can explain how I can help! You can book your Free chat below. ​

There are a lot of us that do not want to admit that early bedtimes are important for our children and adolescents. But study after study proves that not getting enough sleep is impacting our society in ways that we can't even imagine. We cannot live up to our full potential if we aren't getting enough sleep!

It's one thing for an adult to decide that don't need to go to bed when they should; but our babies and children don't know any better. They do not understand that the reason they cannot control their emotions, or concentrate at school is because they are overtired; they can't articulate that their little mind and body is foggy and heavy.

​I want you to think really hard about how you feel when you aren't getting enough sleep! Now think about that feeling being inside a little one that often has little control over their emotions!?

Here is a cross-sectional study: Do parents’ support behaviours predict whether or not their children get sufficient sleep?  
by Evelyn Pyper, Daniel Harrington and Heather Manson 

"Sleep is an essential component of healthy cognitive and physical development. Lack of sleep may put children at risk for a variety of mental and physical health outcomes, including overweight, obesity and related chronic diseases. Given that children’s sleep duration has decreased in recent decades, there is a need to understand the determinants of child sleep, including the role of parental support behaviours. This study aims to determine the relative contribution of different types of parental support behaviours for predicting the likelihood that children meet recently established Canadian sleep guidelines."

Conclusion
"The current study revealed that the contribution of parental support behaviours to predictions of children meeting sleep guidelines varied with the type of support provided, and weekend versus weekday sleep. On weekdays, bedtime rule enforcement—not encouragement—was conducive to children achieving sufficient sleep.
Conversely, on weekends, no parental support behaviours predicted children meeting sleep guidelines, highlighting the need for future research on factors influencing child sleep and/or diminishing parental influence on weekends. Given the increasing pervasiveness of electronic media use by children and adolescents, the presence of screens in the bedroom remains a barrier to children achieving sufficient sleep [7, 26, 27]. If parental rules and encouragement to limit bedroom screen use do not support child sleep, efforts should focus on how the effectiveness of these supports can be maximized, and what other elements of the home and bedroom environment should be modified.
Moreover, consistent parental support throughout the week and for children of all ages may be an important, yet overlooked, component of overall sleep hygiene.
The key recommendation emerging from the present study is for parents to enforce rules about their child’s bedtime on weekdays in order to support them in achieving sufficient sleep. Preventing childhood overweight and obesity necessitates a balance of multiple health behaviours, including physical activity, sedentary behaviour, and sleep. The importance of children getting a good night’s sleep, and the capacity of parents to help them do so, should be emphasized in public health efforts to promote healthy childhoods."

via BMC Public HealthBMC series–https://doi.org/10.1186/s12889-017-4334-4 
©Queen’s Printer for Ontario. 2017 Published: 24 May 2017