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. Saying Bye to Bottles: Transition Tips for Toddlers A Parents GuideWhen to Ditch the Bottle: A Guide for Parents. As a Certified Pediatric Sleep Consultant, one of the most common questions I receive from parents is about when to transition their child from a bottle to a cup. This milestone can be both exciting and challenging. Understanding the right age and reasons for making this change can help ensure a smooth transition for your child and support their overall health and development. The Recommended Age The American Academy of Pediatrics (AAP) recommends that parents start the transition from bottle to cup at around 12 months of age. By 16 months, most children should be fully weaned off the bottle. This timeframe is not only ideal for encouraging developmental milestones but also for preventing potential health issues associated with prolonged bottle use. Why Make the Switch? Dental Health Prolonged bottle use, especially with milk or sugary drinks, can lead to tooth decay. According to a study published in the Journal of Pediatrics, toddlers who use a bottle beyond 12 months are at a higher risk for developing cavities. The sugar in milk and juice can pool around the teeth, creating an environment for bacteria to thrive. Oral Development Extended bottle use can affect the development of a child’s oral muscles and palate. The sucking motion required for bottle feeding is different from that used for drinking from a cup. A study from the American Dental Association highlights that long-term bottle use can contribute to issues such as misaligned teeth and improper jaw development. Encouraging Independence Transitioning to a cup is a significant step towards independence for your child. It encourages the development of fine motor skills and hand-eye coordination. Using a cup requires different muscle movements, which are crucial for speech development and overall motor skills. Nutritional Balance Children who rely heavily on bottle feeding might consume excessive amounts of milk, which can lead to iron deficiency anemia. A Journal of Pediatric Gastroenterology and Nutrition study found that toddlers drinking more than 24 ounces of milk daily are at a higher risk of iron deficiency anemia. By transitioning to a cup, you can help ensure your child is receiving a balanced diet with a variety of nutrients. Bottle as a Sleep Prop Many parents use bottles as part of the bedtime routine, which can turn the bottle into a sleep prop. This dependency can interfere with the development of independent sleep skills. Eliminating the bedtime bottle encourages healthier sleep habits and self-soothing techniques. How to Transition Start Gradually Begin by introducing a sippy cup with water during meals. Allow your child to explore and play with the cup to become familiar with it. Reduce Bottle Use Gradually decrease the number of bottles offered, starting with daytime bottles. Replace them with cups during meals and snacks. Offer Positive Reinforcement Praise and encourage your child when they use the cup. Positive reinforcement can make the transition smoother and more enjoyable. Consistency is Key Be consistent with the transition. If you decide to eliminate the bedtime bottle, stick to it. Offer comfort in other ways, such as through bedtime stories or cuddles. Lead by Example Children often mimic their parents. Drink from a cup in front of your child to show them it’s the normal way to consume beverages. References
AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. Why Babies and Toddlers Sometimes Vomit During Sleep Training: Understanding and Managing the Issue7/31/2024 Why Babies and Toddlers Sometimes Vomit During Sleep Training: Understanding and Managing the IssueAs a Certified Pediatric Sleep Consultant, I understand that sleep training can be challenging for parents and their little ones. One concern that often arises is why babies or toddlers sometimes vomit during sleep training. Let’s delve into the reasons behind this, why it’s usually not a big deal, and what you can do to manage it. Common Reasons for Vomiting During Sleep Training
Why It’s Often Not a Big Deal While seeing your child vomit can be distressing, it’s often not a serious issue. Here’s why:
What to Do When Your Baby or Toddler Vomits During Sleep Training
Understanding why vomiting might occur during sleep training can help you manage it calmly and effectively. Most of the time, it’s a minor issue that can be handled with simple measures and a bit of patience. Remember, consistency and reassurance are key. With time, your child will adjust to the new sleep routine, and these episodes will become a thing of the past. Stay positive and confident in your approach; soon enough, you and your little one will enjoy peaceful nights of sleep. If you are struggling along your sleep training journey with your child and are ready to receive expert guidance and support to get through the difficult process reach out for help. Book your Free 20-minute Sleep Evaluation Call to learn more about how I can help your family transform into one that sleeps well. AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. Surviving the Extinction BurstParenting a toddler can be a whirlwind of joy, laughter, and, sometimes, sleepless nights. If you’ve embarked on the journey of sleep training, you might be familiar with the term "extinction burst." It sounds daunting, but understanding and addressing it can be the key to a peaceful night’s sleep for both you and your little one. Let's dive into what an extinction burst is, why it happens, and how you can navigate through it successfully. What is an Extinction Burst? An extinction burst occurs when you first start to withdraw reinforcement from a behaviour—in this case, your toddler’s nighttime awakenings. Picture this: your toddler has gotten used to certain responses when they wake up at night, such as being picked up, rocked, or given a bottle. When you begin sleep training and stop these responses, your toddler might initially escalate their behaviour. This escalation is the extinction burst. Essentially, things get worse before they get better as your child tests the boundaries to see if their previous behaviour will eventually yield the desired response. Steps to Work Through the Extinction Burst
When to Seek Professional Help If you find that the extinction burst is lasting longer than expected, or if you're struggling to stay consistent and need additional support, don’t hesitate to seek help from a professional. A certified pediatric sleep consultant can offer personalized advice and strategies tailored to your child’s needs. They can also provide the emotional support you need during this challenging time. Final Thoughts Navigating through an extinction burst during sleep training can be exhausting, but it’s a vital step toward helping your toddler learn to self-soothe and sleep independently. By staying consistent, creating a comforting bedtime routine, and seeking help when necessary, you can guide your child through this phase and onto restful nights for the entire family. Remember, you’re not alone in this journey. Many parents have faced the same challenges and come out the other side with happier, well-rested children. Hold on to that thought, keep pushing through, and soon, peaceful nights will become the norm rather than the exception. If you need help through this stage of your sleep training journey I'd be more than happy to help. Book your Free 20-minute Sleep Evaluation Call today. I'll learn more about what's happening with your child's sleep, explain why and how I can help your family become a well rested one. AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. Discover essential steps to support transitioning from co-sleeping to independent sleep and help them foster healthy sleep habits. Transitioning from co-sleeping to independent sleep represents a major developmental milestone for children and a significant adjustment for parents. Co-sleeping, while providing closeness and comfort in the early stages, can potentially impede a child’s ability to develop independent sleep habits. This comprehensive guide explores nine essential steps to navigate this transition effectively, fostering healthy sleep patterns and promoting independence for your child.
Understanding the Need for Change The first step in transitioning from co-sleeping to independent sleep involves recognizing the reasons for making this shift. Co-sleeping initially fosters a deep sense of security and closeness between parent and child. However, as children grow older, this arrangement can inadvertently create a dependence on parental presence for falling asleep. This dependency may hinder the development of crucial self-soothing skills, making it challenging for children to settle themselves back to sleep independently when they wake during the night. Breaking the nightly bottle habit is another important aspect of this transition, as it helps children learn to fall asleep without relying on external aids. Acknowledging these dynamics underscores the importance of encouraging children to gradually learn to sleep on their own, ultimately fostering greater self-confidence and independence. However, sometimes, life can take on unexpected changes, such as a sudden relocation due to a job or a changed living condition. In this case, transitioning from co-sleeping to independent sleep can be challenging for both parents and children. Yet, this transition can also present a unique opportunity to establish new routines and sleep patterns. When you move to a new home, creating a comfortable and inviting sleep environment for your child is essential, helping them feel secure in their new space. Furthermore, engaging in professional moving services, such as with professionalmoverottawa.com, can alleviate much of the stress associated with moving, allowing you to focus on setting up your child's new bedroom. Known for their attention to detail and reliability, they can ensure a seamless and stress-free moving experience, so you can concentrate on making the room familiar with your child's favorite toys, bedding, and a consistent bedtime routine, helping them adjust to independent sleep more smoothly. Establishing a Consistent Bedtime Routine Consistency is key in establishing healthy sleep patterns for children transitioning from co-sleeping to independent sleep. A structured bedtime routine signals to your child that it is time to unwind and prepare for sleep. This routine may include soothing activities such as a warm bath, reading bedtime stories, or engaging in calming conversations. By consistently following the same sequence of bedtime rituals each night, you help create a predictable environment that prepares your child mentally and physically for sleep. Over time, these routines become powerful cues that signal to your child’s body and mind that it is time to transition into restful sleep, facilitating a smoother transition away from co-sleeping. Creating a Comfortable Sleep Environment The sleep environment plays a crucial role in supporting a child’s transition to independent sleep. Several considerations are involved in designing a bedroom conducive to restful sleep. Ensure the room is comfortably cool, quiet, and dark, as these conditions promote optimal sleep quality. Choose a mattress and bedding that provide adequate support and comfort for your child. If your baby looks uncomfortable, adjust the sleep setup to meet their needs better. Personalizing the sleep space with familiar objects such as favorite blankets, stuffed animals, or soothing nightlights can further enhance feelings of security and relaxation. Creating a comfortable and inviting sleep environment helps your child associate their bedroom with feelings of safety and calmness, facilitating a more positive transition to independent sleep. Gradual Transition with Co-Sleeping Reduction Transitioning from co-sleeping to independent sleep is a gradual process that requires patience and persistence. Begin by gradually reducing the amount of time spent co-sleeping each night. This can be initiated by sitting next to your child’s bed until they fall asleep, moving progressively further away over time. This gradual withdrawal of parental presence allows your child to adjust to sleeping independently while feeling reassured by your gradual presence. Be prepared for some initial resistance or uncertainty from your child as they adapt to this new routine. Consistency and gentle encouragement are key during this phase, as they help build your child’s confidence in their ability to fall asleep and stay asleep on their own. Encouraging Self-Soothing Techniques Teaching your child self-soothing techniques is fundamental in supporting their transition to independent sleep. Self-soothing skills empower children to calm themselves when they wake during the night, promoting uninterrupted sleep and reducing dependency on parental intervention. Encourage practices such as deep breathing exercises, gentle rocking, or holding a comforting object like a favorite stuffed animal or blanket. By teaching these techniques, you equip your child with valuable tools to manage any anxieties or restlessness that may arise during the night, fostering a greater sense of independence and self-reliance in their sleep habits. Setting Clear Sleep Expectations Establishing clear sleep expectations is essential for a successful transition from co-sleeping to independent sleep. Communicate bedtime rules and routines to your child, emphasizing the importance of staying in bed until morning and engaging in quiet activities if they wake up before it is time to get up. Consistency in enforcing these expectations helps your child understand the boundaries and responsibilities associated with independent sleep. Additionally, discussing how these new routines will also apply during special occasions, such as sleepovers at the grandparents, can help reinforce these habits. By setting clear guidelines, you provide your child with a sense of structure and security, strengthening their understanding of what is expected of them during the transition process. Offering Positive Reinforcement and Rewards Positive reinforcement plays a pivotal role in motivating and reinforcing independent sleep habits in children. Acknowledge and praise your child for their efforts and progress toward sleeping independently. Consider introducing a reward system, like a sticker chart or creative badges, to celebrate milestones and achievements in their journey to independent sleep. These positive reinforcements encourage your child to embrace their newfound independence and foster a sense of accomplishment and self-esteem. Acknowledging their achievements instills confidence in your child's ability to manage and thrive in their evolving sleep routines. Addressing Setbacks and Challenges Anticipate and prepare for potential setbacks or challenges that may arise during the transition from co-sleeping to independent sleep. It is natural for your child to experience moments of resistance or difficulty adjusting to new sleep patterns. Be patient and empathetic when addressing these challenges, offering comfort and reassurance while gently encouraging your child to persist in practicing their newfound sleep skills. Maintain consistency in your approach and routines, as this consistency provides your child with a sense of stability and predictability during adjustment periods. By addressing setbacks with patience and understanding, you help your child navigate through obstacles and gradually build confidence in their ability to sleep. Embracing Independence: Transitioning from Co-Sleeping to Independent Sleep Transitioning from co-sleeping to independent sleep is a significant milestone in your child’s development. By implementing these nine essential steps—understanding the need for change, establishing a consistent bedtime routine, creating a comfortable sleep environment, gradually reducing co-sleeping, encouraging self-soothing techniques, setting clear sleep expectations, offering positive reinforcement, addressing setbacks, and seeking support—you can effectively support your child in developing healthy sleep habits and fostering independence. Through patience, consistency, and empathy, you can empower your child to embrace their journey toward independent sleep, laying the foundation for lifelong sleep skills and well-being. When to Seek Professional Help for Transitioning from Co-Sleeping to Independent Sleep? Transitioning from co-sleeping to independent sleep can cause a fair amount of anxiety for some older children. They have a lot of fears about sleeping without their parents present. It's best to address these fears and anxieties before working on independent sleep skills. If you are having trouble getting to the bottom of your preschooler or older child's "stuff" around sleeping alone and you don't have their "buy-in" to make these significant changes it can be a lot harder to make progress. To The Moon and Back Sleep Consulting has an entire program dedicated to helping these children, 2 to 9 years old, gain confidence in themselves and their sleep space before we make the necessary changes to develop independent sleep skills. Book your Free Sleep Evaluation Call to learn more about our specialized program. Photo via Pexels How to get your partner involved in sleep training your baby or toddler?One of the most interesting aspects of my job is that I get to work so closely with such a wide variety of people and personalities. Coming into people’s lives, especially at a time when they’re vulnerable and emotional, lets you get to know them in a hurry. I can honestly say that I’ve never really had two families that reminded me of one another. The difference between every family I’ve worked with is simply astonishing. And obviously, as the demographics that define the traditional “nuclear family” have shifted over time, those differences have become much more varied and fascinating. One thing that seems to remain somewhat constant is that there’s usually one parent I would define as the primary caregiver. I’ve seen families where parents split the childcare duties 51-49. I’ve seen others where one parent tackles the feeding, bathing, supervision, education, and doctor visits, and the other reads their bedtime stories. Both of these scenarios and everything in between is absolutely fine by me, of course. Any two people who can reach an agreement on what works for them in terms of raising their family deserve a medal, as far as I’m concerned. But let’s not kid each other; sleep training is a tough slog. You’re obviously sleep deprived by the time you decide to take action. You have a few nights ahead of you that will probably test your patience and determination. If only one person’s involved, it will be that much more of a challenge. So I am writing this post to you today, dear secondary caregiver. If you’re feeling left out of the child-rearing process and wishing you had more of an opportunity to bond with your baby and take some of the parenting stress off your partner’s shoulders, this is your moment. Right here. And let me tell you something... no dinner at a five-star restaurant, no front-row concert tickets, no trip to a tropical paradise, is going to solidify your place as your partner’s hero quite like taking a leading role in getting your baby sleeping through the night. I am not even slightly exaggerating here. If you’re reading this, I would guess there’s a decent chance you’re already feeling the effects of at least a few nights of sleep deprivation, so you don’t need to be told how serious the effects really are. The thought of months or even years of this seems like an impossible situation, and your partner undoubtedly feels the same way. So when you jump out in front of the problem and tell your partner, “I’m here, and I’m ready to tackle this situation alongside you,” it may well result in one of the most passionate, heartfelt smooching sessions of your life. Nothing is sexier than waking up exhausted in the middle of the night and seeing your partner already getting out of bed, telling you to lie down and go back to sleep with those three magic words... “I got this.” Is it easy? No, not particularly. Sleep training can be challenging. There’s likely to be some crying, some moments of doubt, and a few trying nights, but everyone I’ve guided through the process has told me unreservedly that they would do it all over again in a heartbeat now that they’ve got their child sleeping through the night. So now that you’re ready to take the reins on this horse, I’d like to speak to the primary caregiver again. Call them into the room, hand them your tablet, pass them your phone, whatever the situation warrants. Are you there? OK, good. So check this out, you lucky duck. Your partner is awesome. They recognize your efforts in raising your baby and want to pull a little extra weight to make up for all your hard work. In addition, they want to take an active role in helping you get your baby sleeping through the night. So congratulations on your excellent choice of a partner. So what’s the catch? Well, you have one very simple but difficult task here. You have to let them do it. As the chair of the parenting department, that might not be easy. You’re probably used to having veto power when it comes to baby-centred decisions. Still, I want you to relinquish that for a while. Sleep training requires consistency, and you and your partner should have a well-established plan you’re both comfortable with. Still, there’s room for each of you to have a different style within that framework. So please resist the urge to hover over your partner as they figure out their own approach. It’s vital that they know you’re confident in their parenting abilities. Micromanaging someone else’s parenting will likely result in them just throwing their hands up and saying, “Fine, you do it.” Then you’re on your own again, and your partner probably ends up harbouring a hint of resentment. Don’t undervalue what you’ve got here. This is someone with a deep and genuine love for your child who’s available and eager to help you with one of the most daunting challenges of early parenting. Moreover, they’re willing to do it for nothing! There are a lot of single parents out there who would literally step over their own mothers for that kind of an offer. So be cool. Let your partner do their thing. You might be pleasantly surprised at their results, and you enjoy the rather sublime experience of watching them build their own little set of inside jokes, routines, and nuances. It’s like the sweetest thing in the world. So now, bring your partner back into the room, would you? I want to talk to both of you together here. So go ahead; I’ll wait. Are both of you there? Alright, good. Listen, what you’re about to do is really going to do amazing things for your little family unit. You’re going to get your baby sleeping through the night, which means you’ll both be sleeping through the night again. But you’re also committing to doing it together, making this endeavour even sweeter. You’re going to learn how supportive you can both be in some challenging moments, how much stronger the two of you make each other, and how unstoppable you are when you parent as a team. You’re taking a problem that could seriously deteriorate your relationship and agreeing to tackle it together. I think you should both be very proud of that. I hope it goes smoothly from the jump, but remember, if it doesn’t, I’m always here to help. Two parents presenting a united front is a mighty force. Still, those same parents armed with an expert to help them through this process, well, that’s practically unstoppable. AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. 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.
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. AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. I hope that title didn't scare you off because I don't mean to say that naps inherently suck. Naps are fantastic! Even as adults, a nap can be absolutely therapeutic, both mentally and physically. And babies and toddlers need naps in order to keep themselves happy and thriving. But when you first start teaching your little one the glorious skill of falling asleep independently, you're likely to notice that they manage to get the hang of nighttime sleep pretty quickly. However, when it comes time for daytime sleep, things can get a whole lot more difficult. Out of all the babies I've worked with, around 90% of them have had trouble with naptime. They have a harder time actually getting to sleep, or they tend to wake up after their first sleep cycle (usually around 45 minutes) and struggle to get back to sleep again afterwards. And as any parent knows, when your baby doesn't get a good daytime nap, that sucks. They wake up grouchy and fussy until they go down for another nap. So you end up having to soothe and settle them instead of attending to all of the other vital parenting tasks that you could have focused on if they had managed to get a full 2-3 hour daytime snooze. So yeah, it's not like the actual naps suck, but I'm sure you'll agree that putting your baby down for a nap, tiptoeing out of the room, closing the door oh-so-gently, and then getting two steps into the other room, then hearing them start to stir and cry, that right there, that really sucks. So let's look at some of the reasons why naptime tends to suck. First of all... Daylight sucks - Our bodies are naturally tuned into a 24-hour rhythm, and there's an actual physiological reason for that. Sunlight, or any "blue" or short wavelength light, like that from a phone or TV screen, stimulates cortisol production. Cortisol, being a stimulant, is a real detriment to getting settled and getting to sleep, so getting your baby away from any blue light sources at least an hour before naptime can help alleviate the problem. That's not always feasible, obviously. If your little one is under 6 weeks old, their ideal awake time is only 45 minutes to an hour. You can't keep them indoors and away from screens all the time, but try to keep their daylight and screen exposure closer to the time after they wake up and keep it down as much as possible when they're getting ready for their next nap. And invest in some quality blackout curtains for their bedroom. I can't tell you how great of an investment good blackout curtains are. Keeping your baby's bedroom dark is a massive help in ensuring long, high-quality naps. Lack of melatonin sucks - The yin to cortisol's yang; melatonin is the hormone that helps our bodies wind down and get ready for sleep. Unfortunately, melatonin production doesn't fully kick in until nighttime for most people, including babies. That means that the body's natural "sleep pressure" isn't nearly as strong during the day as it is at night, which can hinder your little one's ability to fall asleep quickly at naptime and to stay asleep for long stretches. So we need to find other ways to build up that sleep pressure. Getting your baby outdoors shortly after they wake up is a great way to do that. True, sunlight stimulates cortisol production, but it also pumps up melatonin production in the evening, which will help baby get a good night's sleep. The better your baby sleeps at night, the easier it will be for them to sleep during the day. And whenever possible, physical activity is a great way to promote better naps. However, your little one likes to move around; get them moving as much as possible. Try to schedule physical activities in the earlier parts of awake time rather than just before naptime. If your toddler's just finished tearing around the yard for half an hour and they try to go straight down for a nap, they're likely still going to be too fired up to get right to sleep. FOMO sucks - Nobody likes to stop doing something they love just so they can go to sleep, and babies are no different. If your child's in the middle of a killer game of hide and seek or riveted to the latest episode of Superhero Kindergarten, being told it's time for a nap is likely to trigger a protest. And just in case you haven't noticed, when kids protest, they tend to do it with some… enthusiasm... Again, timing is everything here, so try to keep the exciting activities to the earlier end of awake time. Once nap time starts approaching, stick to more soothing activities like singing, stories, cuddles, or whatever they enjoy doing that's low-energy. 15-minutes of wind-down time before a nap can help immensely, but the crucial thing to avoid is sparking a tantrum by taking away something they're super engaged in. Noise sucks - This may come as a shock, but loud noises and sleep don't go well together. Garbage trucks, sirens, birds, dogs, and the Amazon delivery driver who can't read a "Do NOT Ring Doorbell!!!!" sign, can all disturb your baby's nap. What's worse, when they get woken up after a short nap, they've relieved some of that sleep pressure we worked so hard to build while they were awake, and that's going to make it even harder for them to get back to sleep. It may seem counterintuitive, but one of my favourite solutions to environmental noise is… well, more environmental noise. White noise machines, which I'm assuming every parent on earth is familiar with. But they do provide cover for sudden, unexpected noises, which are the ones that tend to wake your baby up. Just remember to keep an eye on the volume level. White noise machines can get ridiculously loud, and babies are not recommended to be exposed to noise over 60 dB for extended periods. Hearing loss sucks too. Make no mistake, all of these recommendations can help, but they're nothing compared to the improvement you'll see in your baby's naps if they learn to fall asleep independently. More than anything else, that's the key to getting your baby sleeping through the night and taking long, restful naps during the day, so if your little one's still relying on things like feeding to sleep, rocking to sleep, or sleeping on top of you in order to take a daytime nap, that sucks more than anything. It's the single most important issue to tackle before worrying about anything else. Unsure how to help your baby learn these elusive, independent sleep skills I speak of? I can help with that! How? Book a free chat with me, and I can help you get to the bottom of your child's sleep difficulties and explain how I can change your family into a well-rested one. AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. Will red light help my baby sleep? Will blue light mess with my baby's sleep?I can’t remember where I saw it, but I distinctly recall Matthew McConaughey talking about the simplicity of raising a baby, saying, “They eat, they crap, they sleep, and if they're crying, they need to do one of the three, and they're having trouble doing it. Real simple” While I agree with him to an extent on the first part, I vehemently disagree with the second one. Any of those three elements can be caused by many factors, either on their own or in combination with others. Identifying the problem may be simple, but determining the cause is a much trickier ordeal. When it comes to sleep, so many factors might impede your little one’s ability just to lay their head down and go to sleep when they’re tired. Hormone levels may be out of balance, they may be in some kind of physical discomfort, too hot or too cold, they may be overtired or not tired enough; the possibilities can seem endless. However, as a child sleep expert, I can tell you that light is one of the most prominent causes of fractured sleep in our little ones. Exposure to blue light has been shown to decrease baby’s feelings of drowsiness, increase the time it takes them to fall asleep, reduce deep sleep, and affect their ability to stay asleep.
Over time, our bodies began secreting hormones to help us sleep when it started to get dark (melatonin) and to provide stimulation when it got light (cortisol). This all worked pretty beautifully right up until a technological breakthrough that, quite literally, changed everything. In 1879, the world was introduced to the electric lightbulb, and before long, we had access to light at all hours and in every room of the house. “Wait,” you may be thinking, “What about candles? People didn’t live in the dark until the lightbulb was invented!" And you’re absolutely right, but the big difference between fire light and the light from electric lightbulbs is the wavelength.
So, as the lightbulb became more accessible, and as the filaments evolved, we started swapping out the long wavelength red or yellow light from candles for the short wavelength blue light from electric bulbs. Why does that matter? Well, to take it back to our ancestors again, the light we get from the sun during the day comes directly down through the atmosphere, which means it’s not being refracted, which results in short-wavelength or “blue” light. So when your little one asks you why the sky is blue, that’s a big part of the answer. When the sun starts to set, it refracts off the atmosphere, which stretches out the wavelength, creating red light. So, again, a big part of the reason the sky turns red during sunset. So our bodies and brains evolved to recognize these cues from the sun and started secreting those hormones at the appropriate time of day to either help us wake up and get going or to settle down and go to sleep. But once we brought blue light into the house, you can see how our brains started to get confused. Our eyes started picking up “daytime” light well into the night, our brains kept secreting cortisol to keep us alert, started blocking the release of melatonin, and sleep suddenly found itself fighting an uphill battle. Fast forward about a hundred years, and we see the invention of the television, which emits a ton of blue light. Not long afterwards, computer monitors, LEDs, smartphones, and tablets became a favourite pastime for our little ones, which can have a massive impact on their sleep.
Still, others have shown that exposure to red light, while much less inhibitive to sleep than blue light, resulted in similar or slightly less melatonin production than if baby just slept in the dark. A red light in the nursery isn’t likely to help improve your little one’s sleep, assuming they’re already sleeping in a dark room. However, suppose you need a light in the nursery for diaper changes or nighttime feedings. In that case, the red light is absolutely, positively the way to go. Some other light management tips that will help your baby sleep better at night include:
Let me just say, in closing, I love technology! I love the convenience that my phone provides, I watch what I consider a reasonable amount of TV, and I think that adequately managed tablets offer a great source of free entertainment and educational opportunities for children. I’m not trying to suggest that you should throw every blue light-emitting device in the trash and go back to candlelight in the house. However, as long as you know the facts about how the light from these devices can affect your baby’s sleep. Then, it should prove relatively easy to make a few modifications and create rules around their usage so they have almost zero impact on a long night of sweet, restorative sleep for your whole family. Want more tips for getting your little one to sleep through the night? Then, head over to the home page and grab your Free Download to my 7-Tips To Get Your Little One to Sleep Through The Night, along with other free resources available for download. Happy Sleeping Erin AuthorErin Neri - Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. |
To The Moon and Back Sleep ConsultingProviding families the tools & support they need to get their little ones sleeping through the night and napping like champs! Everyone has more fun when they are well rested! Visit Woolino - Use the LINK to get 10% off.
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