Category: Co Regulation

The Resting Brain: It Works Harder Than You Think.

12/17/2024

The Resting Brain: It Works Harder Than You Think.

While our bodies rest, our brains embark on an intricate journey each night. Far from idle, the brain engages in a variety of crucial activities during sleep that are essential for our well-being and cognitive functions. In this post, we’ll explore in greater depth the five vital processes that occur in the brain during sleep.

1. Memory Consolidation: A Complex Process:
Memory consolidation during sleep is a sophisticated process involving different stages of sleep. During slow-wave sleep (SWS), the hippocampus replays the day’s experiences, transferring information to the neocortex, where long-term memories are formed. REM sleep then integrates these memories with pre-existing knowledge, contributing to creative problem-solving and insight. This intricate dance between different sleep stages underlines the importance of a full night’s sleep for effective learning and memory retention.

2. The Brain’s Detoxification System in Overdrive:
The brain’s waste clearance, via the glymphatic system, is not only more active during sleep but also more necessary than previously understood. The brain’s cells shrink during sleep, increasing the space between them by up to 60%. This expansion allows for more efficient removal of brain waste, including harmful proteins linked to neurodegeneration. This process is crucial for maintaining cognitive health and preventing long-term damage.

3. Synaptic Pruning: The Fine Art of Brain Optimization:
Synaptic pruning is a more nuanced process than the mere elimination of excess connections. It’s a fine-tuning mechanism that enhances neural network efficiency. During sleep, particularly during REM phases, the brain assesses synaptic connections based on their usage and strength. This selective pruning optimizes brain networks for more efficient processing, learning, and memory formation.
Sleep is a key player in brain plasticity—the brain’s ability to change and adapt. During sleep, neural connections are pruned and strengthened, and new synapses are formed. This aspect of sleep is particularly crucial during developmental years but remains essential throughout life, underpinning the brain’s ability to adapt to new learning and experiences.

4. Emotional Regulation and Resilience:
Sleep is integral to how we process and respond to emotions. During sleep, especially in REM sleep, the brain reorganizes emotional experiences, often reducing the emotional intensity of memories. This process, sometimes called emotional regulation, helps mitigate the impact of stressful or traumatic experiences. It is also crucial for building emotional resilience, enabling us to face new challenges with a more balanced emotional perspective.

5. Brainwave Reorganization and Its Implications:
Distinct patterns of brainwaves mark the transition through different stages of sleep, each serving unique functions. Delta waves, characteristic of deep sleep, are crucial for healing and rejuvenation. Theta waves, often associated with REM sleep, play a role in memory consolidation and creativity. This reorganization of brainwave activity is not just a marker of sleep stages; it actively facilitates various cognitive and restorative processes.

The nightly journey of our brain during sleep is a complex and essential process, rich in activities that underpin our cognitive and emotional health. From intricate memory consolidation to the fine-tuning of synaptic networks, the brain’s activities during sleep are as dynamic and essential as those during our waking hours.

Understanding these processes not only highlights the importance of quality sleep but also opens avenues for addressing various neurological and psychological challenges. By prioritizing and understanding our sleep, we can tap into its profound benefits, enhancing our overall mental health, cognitive abilities, and emotional resilience.

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The Truth About Teething and Sleep: What You Need to Know!

12/10/2024

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The Truth About Teething and Sleep: What You Need to Know!

As a Certified Pediatric Sleep Consultant, I often hear, “My baby is teething, and that’s why they’re not sleeping.” It’s easy to see why teething gets blamed for many sleepless nights. After all, the sight of swollen gums and the sound of a fussy baby can make us believe that teething is the culprit. But is it really? Let’s take a closer look at the facts surrounding teething and sleep and why waiting for teething to be over is not the best strategy when it comes to sleep training.

Does Teething Really Hurt?
Yes, teething can cause discomfort. As those little teeth push through the gums, some babies experience swollen, tender gums, which may lead to irritability. However, the pain from teething is often short-lived and comes in spurts rather than lasting for weeks or months at a time. According to the American Academy of Pediatrics, teething typically causes minor discomfort but not enough to disrupt a baby’s life long-term or interfere with their ability to sleep consistently.

Can Teething Keep Babies Awake at Night?
While a baby cutting a tooth may have the occasional rough night, teething is not the reason why babies wake up multiple times a night for weeks or months. Teething might lead to a cranky night or two, but if your baby has been waking frequently over a long period, something else is likely going on, such as sleep associations or a lack of proper sleep routines.

Sleep training and helping your baby establish good sleep habits will ensure that minor disruptions—like teething—won’t lead to months of sleepless nights. The National Sleep Foundation supports this, explaining that babies who have learned to self-soothe will generally go back to sleep, even when dealing with temporary discomfort like teething.

How Long Does Teething Last?
Teething is a gradual process that starts around six months of age and can continue until the age of two or even three. That means if you wait for all teething to be over before committing to a solid sleep training routine, you could be waiting for years! Other factors like developmental milestones or growth spurts may also occur during this time, so it’s important not to let teething be the excuse for delaying sleep training.

Teething is Not a Good Excuse to Avoid Sleep Training
It’s easy to fall into the habit of blaming teething for ongoing sleep issues, but the truth is, teething is not the reason your baby is waking up multiple times every night for weeks or months. The real key to long-term sleep success is consistency. If you wait until your baby’s teething is finished, you’ll likely be waiting for over two years—during which time poor sleep habits can become even more ingrained.

A Few Tips for When Baby Is Cutting a Tooth
Yes, the teething process can lead to a rough night or two, but here’s the good news: if you’ve already established good sleep habits, your baby will get back on track quickly. Here are some tips to help manage teething while staying consistent with sleep routines:

Use Safe Teething Remedies: You can soothe your baby’s gums with a cold teething ring or gently rub their gums with a clean finger. Avoid over-the-counter medications unless advised by your pediatrician.
Stick to the Routine: Even if your baby has a fussy night due to teething, maintain your regular bedtime routine. Babies thrive on consistency, and continuing with your sleep training methods will help them get back on track faster.
Offer Comfort, Not Crutches: If your baby seems uncomfortable during teething, offer comfort in the form of a soothing voice, gentle patting, or holding—but avoid introducing new sleep crutches like feeding or rocking to sleep. These can disrupt their ability to self-soothe.
Keep Perspective: A bad night here, and there might be blamed on teething, but as long as you stay consistent with your routines, your baby will likely return to their normal sleep patterns in just a few nights.

Final Thoughts
In short, teething may cause some temporary disruptions, but it is not the root cause of ongoing sleep issues. By sticking to healthy sleep habits and routines, your baby will be able to navigate teething with only minimal disruption to their sleep. So don’t let teething become the excuse to avoid sleep training—your baby (and you!) deserve the rest.

Sources:

American Academy of Pediatrics
National Sleep Foundation

Author

Erin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016.

Proud mother of 2 young school aged boys who did not come into the world preprogrammed with independent sleep skills. 28+ years of training & experience working with children and families including her BA in Applied Psychology, Infant Mental Health Training, Early Childhood Education & Experience. Completed Integrative Feeding Specialist Certification in Oct. 2022.

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The Do’s and Don’ts of Room Sharing with Your Baby: A Guide for Parents

11/12/2024

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The Do’s and Don’ts of Room Sharing with Your Baby: A Guide for Parents

As a Certified Pediatric Sleep Consultant, I understand that room sharing with your baby can be both a comforting and challenging experience.
While the American Academy of Pediatrics (AAP) recommends room sharing for at least the first six months—up to one year ideally—for the benefits it brings, it’s essential to navigate this time with a balance that promotes restful sleep for everyone involved. Here’s what you need to know about the do’s and don’ts of room sharing.

The Do’s of Room Sharing

Use White Noise: If you find that every little sound wakes your baby—or keeps you awake—consider using white noise. A low-level white noise machine can help mask the noises you or your partner might make during the night, creating a soothing environment for your baby. It’s like bringing a bit of the womb’s calming environment into your home.
Create a Barrier: Sometimes, your baby might wake up simply because they’re too aware of your presence. Especially once your baby reaches the 6-month mark, try setting up a screen, curtain, or some kind of partition between your bed and the baby’s sleep space to minimize this. This can create a small sense of separation that helps everyone sleep more soundly.
Stick to a Routine: Consistency is crucial when room sharing. Establishing a regular bedtime routine will help signal to your baby that it’s time to sleep, no matter where they are. Whether it’s a bath, a story, or a lullaby, sticking to the same routine each night can make bedtime smoother for both of you. It also gives the baby an opportunity to learn to sleep and settle without your presence in the room.
Consider an Earlier Transition: While the AAP advises room sharing for up to a year, many sleep experts find that transitioning your baby to their ownroom around six months can improve sleep quality for both you and your baby. If your baby starts to wake more often due to your proximity, this might be a sign that they’re ready for their own space.

The Don’ts of Room Sharing

Don’t Co-Sleep: It’s important to remember that room sharing means sharing the same room, not the same bed. Co-sleeping can significantly increase the risk of SIDS and other sleep-related dangers. Your baby should always have their own safe sleep space with a firm mattress and no loose bedding or pillows.
Don’t Ignore the Signs: If your baby is waking more frequently because they can see or hear you, it might be time to think about moving them to their own room, even if it’s earlier than you planned. Frequent night wakings can disrupt everyone’s sleep and lead to overtiredness, which is challenging for both baby and parents.
Don’t Forget About Your Own Sleep: Your sleep is just as important as your baby’s. If room sharing is causing significant sleep disturbances for you, it’s worth reconsidering your sleeping arrangement. Remember, well-rested parents are better equipped to care for their baby during the day.
Don’t Rely Solely on Room Sharing for Safety: While room sharing can reduce the risk of SIDS, it’s just one aspect of safe sleep. Always place your baby on their back to sleep, use a firm sleep surface, and avoid any soft bedding or stuffed animals in the crib.

Finding the Balance
Room sharing can be a wonderful way to keep your baby close and safe during those early months, but it’s essential to find a balance that works for your family. While sleep experts agree that everyone would ideally have their own sleep space, that’s not always possible.

By incorporating strategies like using white noise and creating a small barrier between you and your baby, you can improve the quality of sleep for everyone.

Remember, your family’s well-being is the priority. If room sharing is the best option for your situation, know that you can make it work. And when the time comes, transitioning your baby to their own room can be a positive step for everyone’s sleep health. As your Certified Pediatric Sleep Consultant, I’m here to support you every step of the way.

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Putting your foot down this holiday season!

12/15/2022

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The holidays are almost upon us, and I absolutely love this time of year!

Why? More than anything, it’s the opportunity to reconnect with the special people in our lives who we might not have seen in a while. Of course, everything about the holidays is special to me, but the people are what really get me excited.

Friends, family, neighbours, and acquaintances take this occasion to visit one another in person, which I’m sure we can all agree is more valuable to us this time after the pandemic caused so many missed opportunities to reconnect.

For many of you, this may be the first time your friends and family members get to meet your new baby, which is such a magical moment for everyone involved. Babies bring us together in an extraordinary way.

Now, I don’t want to sound like a grinch here, but if you’ve been working hard to teach your baby some independent sleep skills and they’re finally sleeping through the night, I just want to warn you that even though this is a wonderful time to celebrate and spend time with the people you love, it’s also an absolute minefield of potential sleep sabotage.

I’m going to single out grandparents here because they’re the most likely to be staying with you and the most likely to take liberties with your rules around your little one, but the same strategies apply to anyone who might be nudging you to ease up on bedtime and naps so they can visit with your baby.

Common examples of this “nudging” include…

Can’t she stay up a little longer? It’s the holidays!
We just got here! You can’t put her to bed yet!
We haven’t seen the kids all year! They can sleep in tomorrow morning!
We’ll take care of her when she wakes up! You guys sleep in!

All of these things are said with the best intentions, of course. Grandparents are usually more than willing to get up and tend to their grandkids. You can’t really fault people for wanting to spend time with your adorable babies, can you?

Intentions aside, though, sticking to your guns when people ask you to push back your little one’s bedtime can be tough, but I assure you, it’s necessary.

One late night is often enough to leave your baby overtired, making it tough to get them to sleep, causing less restful sleep when they eventually do go down, and often resulting in nighttime and early wakeups, all of which leaves your baby tired and irritable the next day.

And whose problem is it then? Well, yours, obviously. The first thing most people do when a baby starts to cry is hand them back over to their parents, thinking they know how to get them settled. Then the bad night’s sleep leads to a tough day of naps, leading to another rough night, and here we go again, just in time for the holidays.

I’m not trying to be an alarmist, but things can get out of hand pretty quickly, so today, I wanted to give you some tips for politely but firmly putting your foot down when your houseguests ask you to hold off on putting your baby to bed.

Be confident in your decision.
Remind yourself of what you and your baby were going through when they weren’t sleeping well, and ask yourself if you can go through it again, especially during the holidays. Remember that you’re doing the right thing for everyone involved, and that’s never selfish.

Explain the situation.
If people understand the struggle, you’ve undertaken to get your baby sleeping well. They’ll be much more likely to accept it when you insist on strict bedtime and nap schedules. So let your guests know that you’re right about teaching your baby some sleep skills and that they’ll need to go to bed at specific times, with no exceptions.

Highlight the rewards.
This is really the best method I’ve found for appeasing houseguests who don’t know the value of sleep. When they’re pushing for you to let baby, say, skip a nap, ask them, “Would you rather spend three hours with a crying baby or two hours with a happy one?”

After all, it’s tough to bond with a baby when they’re fussing and irritable, so remind Grandma and Grandpa that it’s a choice between forming those cherished memories of their grandchild laughing and cooing in their arms or significantly more forgettable ones of them fussing, screaming, and reaching for their parents because they’re tired and miserable.

Take deep breaths.
I know that sounds facile, but deep breathing really is an effective method of calming your brain and body down in moments when, let’s say, just as an example, your mother-in-law goes to “check” on your baby after they’ve been napping for 15 minutes and then emerges from their room holding a tired, bleary-eyed baby in their arms, claiming that baby was already awake when they walked in. Y’know. Just hypothetically. Not like your mother-in-law would dream of doing such a thing.

Take a few deep breaths, seriously. Before you say anything, just smile, breathe deeply in through your nose and out through your mouth, and remember that they’re just head-over-heels in love with their grandchild and didn’t do it to overrule or defy you. Give it a minute, and once you’ve cooled off a bit, calmly tell her that you’d like to see if baby can get a slightly longer nap and take her back to her crib.

Be the Boss.
Above all, remember, this is your child, and you know what’s best for them, so don’t let other people’s suggestions or experiences influence your judgment. You may hear things like, “We always let our little guy stay up late on Christmas Eve so he’d sleep late on Christmas morning,” or “You’ve got to make exceptions during the holidays.”

None of those people know your baby like you do, so all of their opinions combined don’t hold a candle to your knowledge and proficiency in this arena. You don’t need to be a tyrant, but you should never forget that you’re in charge because you’re the expert! So rock that title and do what you know is right.

The great news is, this is usually a one-time ordeal because once your family and friends see how well your little one sleeps, they quickly learn to appreciate why you take it so seriously.

After experiencing first-hand how delightful it is to be around a well-rested baby, they won’t be asking questions when they come back next year. Instead, they’ll just enjoy the experience and quietly marvel at how awesome you are at raising kids.

So happy holidays, everybody! Have fun, enjoy the season, and sleep well!

Author

Erin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016.

27+ years of training & experience working with children and families including her BA in Applied Psychology, Infant Mental Health Training, Early Childhood Education & Experience. Completed Integrative Feeding Specialist Certification in Oct. 2022.

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