When we think about healthy sleep for children, we often focus on bedtime routines, sleep environments, and consistent schedules. However, one critical factor frequently overlooked is the role of nutrition—specifically, iron levels. Emerging research highlights a fascinating and important connection between iron deficiency anemia (IDA) and sleep disruptions in infants and young children.
What is Iron Deficiency Anemia (IDA)? Iron deficiency anemia is the most common single nutrient deficiency worldwide, affecting an estimated 20–25% of infants. This occurs during a crucial time of brain growth and development when the body’s demand for iron is exceptionally high. Infants with IDA not only face physical health challenges but also experience disruptions in sleep patterns, which can have long-lasting effects on their cognitive and behavioural development. How Does Iron Impact Sleep? Research conducted by the University of Chile and the University of Michigan sheds light on the complex relationship between iron and sleep. Key findings include:
Long-Term Effects of Iron Deficiency on Sleep Even after iron levels are corrected, former IDA children may continue to exhibit altered sleep organization:
Why This Matters The connection between iron deficiency and sleep highlights how nutrition can influence physical health, the quality of sleep, and brain development. Poor sleep in early childhood has been linked to issues such as:
How to Support Healthy Iron Levels To ensure your child is getting enough iron to support both their physical health and sleep:
The Bottom Line Iron plays a critical role in your child’s growth, development, and even their ability to get a good night’s sleep. If your little one is experiencing sleep disturbances, it’s worth considering whether iron levels might be a contributing factor. By addressing this essential nutrient, you can help your child build a foundation for better sleep and a healthier, happier future. When I partner with a family, this link between iron and sleep is something that I am actively looking out for in their child. There have been several times that I have been able to pinpoint low iron as a reason for continued sleep disturbances in infants and children. Sometimes, the last step in the sleep plan is having the child assessed by their Pediatrician and then put on iron supplements when it’s warranted. These supplements make a huge difference for these children, and along with their newfound independent sleep skills, they are now getting the sleep that they need to be happy and healthy. Reference Peirano, P. D., Algarín, C. R., Chamorro, R. A., Reyes, S. C., Durán, S. A., Garrido, M. I., & Lozoff, B. (2010). Sleep alterations and iron deficiency anemia in infancy. Sleep Medicine, 11(7), 622–629. https://doi.org/10.1016/j.sleep.2010.03.014 Cortisol, often called the “stress hormone,” plays a crucial role in our daily functioning. It helps regulate sleep-wake cycles, metabolism, and immune responses. Cortisol levels naturally fluctuate throughout the day, peaking in the morning to promote wakefulness and declining in the evening to facilitate sleep.
When babies experience stress, such as during crying episodes, their cortisol levels can temporarily rise. This is a normal physiological response designed to help the body manage challenges. Some parents worry that increased cortisol during sleep training might lead to long-term harm. Let’s explore what research says about this concern. Cortisol and Crying: Insights from Research Crying is a baby’s primary means of communication. During sleep training, some crying is expected as the child adapts to falling asleep independently. Temporary increases in cortisol during this period are typical and not indicative of chronic stress. A study published in Pediatrics examined the long-term effects of behavioural sleep interventions on infants. The researchers found no significant differences in cortisol levels between infants who underwent sleep training and those who did not, both in the short term and up to five years later. This suggests that sleep training does not lead to elevated stress levels in the long run. Read more here. Another study reported by the BBC highlighted that while sleep training methods like controlled crying can lead to temporary increases in cortisol, these levels normalize as infants adjust to new sleep routines. Importantly, the study found no evidence of long-term emotional or behavioural harm resulting from sleep training. Read more here. The Long-Term Benefits of Healthy Sleep Establishing healthy sleep patterns is beneficial for both infants and their parents. Chronic sleep deprivation can disrupt cortisol regulation, negatively impacting mood and overall health. By learning to fall asleep independently, babies often experience more restful sleep, which contributes to better stress regulation and development. Research indicates that infants who participate in sleep training interventions tend to have improved sleep quality without adverse effects on their emotional well-being. A study in the Journal of Pediatrics found that behavioural sleep interventions did not negatively impact the parent-infant relationship or child development up to five years post-intervention. Read more here. Finding Balance: Support and Consistency For parents concerned about sleep training, choosing an approach that combines compassion with consistency is essential. Methods such as “camping out,” where a parent stays in the room during sleep training, can provide reassurance to both parent and child. This gradual approach allows the child to develop independent sleep skills while maintaining a sense of security. Read more here. Remember, brief periods of increased cortisol during sleep training are a normal part of the adjustment process. The long-term benefits of establishing healthy sleep habits far outweigh the temporary challenges, leading to improved well-being for both your child and your family. Additional Resources If you’re interested in learning more about creating a healthy sleep plan, consider booking a call with me. I have helped more than 500 families teach their children to sleep well. Sleep is a vital component of health, and helping your child develop good sleep habits is a valuable investment in their future well-being. 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. 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:
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:
AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. 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
The Don’ts of Room Sharing
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. AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. Navigating Evenings Out Without Sacrificing Your Baby’s SleepAfter 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:
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. AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. ![]() Once your baby reaches six months old, nighttime feedings often become less about nutritional necessity and more about comfort and habit. This is an ideal time to begin transitioning your baby’s calorie intake from night to day. Meaning that it's time for Night Weaning. Understanding the biology of how a baby’s body regulates calorie needs can help make this transition smoother and ensure that your baby continues to thrive. The Role of Caloric Intake in Baby’s Growth Biological Basis of Caloric Regulation Babies are excellent at self-regulating their calorie intake. Research shows that, much like adults, if they consume fewer calories at one point in the day, they tend to compensate by eating more at another time to meet their energy requirements. This innate ability is crucial as it helps maintain their growth and development trajectory. Caloric Needs and Development As infants grow, their energy needs per pound of body weight decrease, but the total amount of calories they need increases as they get larger and more active. By the time a baby is six months old, they are typically ready to start solid foods, which helps them meet their increasing nutritional demands. Transitioning Nighttime Calories to Daytime: Night Weaning Step 1: Calories Missed at Night equal Calories Made Up During the Day When we begin to sleep train, it is often recommended that we reduce or eliminate all nighttime feedings. This will help ensure that the baby is not confused by the new expectations in the night and learns to sleep through without consuming calories. Eliminating nighttime feeds often concerns parents, but the reality is that the baby’s body will demand this calorie deficit to be made up the next day. Usually through more oz in a bottle, a more extended nursing session or more solid food at each meal. It’s not about pulling nighttime feed but more about reorganizing calorie intake. Step 2: Increase Daytime Feeding Opportunities Offer more frequent daily feedings to compensate for the reduced calorie intake at night. This can include more opportunities to breastfeed or bottle-feed and introducing nutrient-dense solid foods if your baby is ready for them. Step 3: Observe and Adapt Monitor your baby’s response to these changes. Look for signs of hunger and fullness, and be flexible in your feeding schedule. Babies may need time to adjust their hunger cues, so pay close attention to their needs. Step 4: Establish a Consistent Routine As your baby begins to adapt, establish a consistent daytime feeding routine. This helps set their internal clock to expect nourishment during the day rather than at night, aiding in better sleep patterns for both babies and parents. The Science Behind Calorie Shifting The concept of shifting calorie intake is backed by understanding that a baby’s metabolic rate is adaptable. During the first year of life, an infant’s metabolic rate is highly responsive. This adaptability ensures they can meet their energy needs through varying feeding patterns. As nighttime calories decrease, their body adjusts to absorb and utilize more nutrients during the day. This is why consistent daytime feeding becomes crucial in maintaining adequate growth and nutritional status. Ensuring Adequate Nutrition As you work on transitioning your baby’s feeding schedule, it’s essential to ensure they receive a balanced intake of nutrients. If you’re introducing solids, include a variety of foods to cover the nutritional spectrum, such as iron-rich foods, which are important at this stage of development. Conclusion Transitioning your baby from night to day feedings is not just about reducing nighttime interruptions — it’s about aligning their eating patterns with their natural developmental changes. By understanding the biological science behind calorie regulation and providing appropriate nutrition during the day, you can help facilitate this transition smoothly, ensuring your baby continues to receive the energy they need to grow healthy and strong. References:
AuthorErin Neri - Certified Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. Let’s be real here. When we get right down to the heart of the matter, this is the question you really need an answer to, am I right? Your baby is regularly waking up sometime during the night, and when they do, they start to fuss, they need you to soothe them back to sleep somehow, and the disruptions to everyone’s sleep are leaving the entire family exhausted, baby included. Now, I’m not going to tell you there’s a simple “one-size-fits-all” solution to this problem because, after all, I’d have to find a new line of work if there were. But I am going to tell you that there’s almost always a single cause for a baby or toddler not being able to sleep through the night, and it’s the same reason in about 90% of the cases I deal with. Before we get to that, though, let’s rule a couple of things out.
And that, I’m happy to tell you, pretty much sums it up. If your baby’s comfortable and fed, there’s really only one major reason why they can’t sleep through the night. Are you ready for it? It’s because they don’t know how. Now I know we’ve all heard the sound bites and talking points on social media. “Babies will sleep when they’re ready!” “Sleep is developmental!” “Just ride it out. It won’t last forever.” and so on. I have to admit to a little low-key rage whenever I read comments like that because… a) It doesn’t help and b) It tells people to avoid fixing an issue that absolutely can and should be fixed! If someone asked how to get a sliver out of their little one’s foot, would anyone respond with, “Just be patient. It’ll work its way out eventually. Hang in there mama! You’re doing great!” I certainly hope not, although given some of the comments I’ve seen on social media, I wouldn’t say it’s out of the realm of possibility. (OK, that’s the end of my rant. Back to the good stuff!) So what do I mean when I say that babies wake up because they don’t know how to sleep through the night? All of us, babies and adults alike, sleep in cycles. When we get to the end of a cycle, we’re no longer in a “deep” sleep. We’re hovering right around the point of waking up, and a lot of the time, we do wake up. Us adults have so much experience falling asleep, we can usually just look at the clock, realize we’ve still got a few more delicious hours before our alarm goes off, and we close our eyes, maybe roll over onto our other side, and go right back to sleep. Babies haven’t had nearly as much practice, and very often, I mean VERY often, they get a bunch of help when it’s time for a snooze. They get bounced, shushed, cuddled, rocked, serenaded, taken for car rides, rolled around in their stroller, or fed to sleep. So when they wake up after a sleep cycle, which again, is going to happen regularly for their entire lives, they can’t get back to sleep again without that extra help, so mom or dad needs to get up and repeat whatever process baby’s accustomed to. That’s the issue, and like I say, it’s the issue with about 90% of the babies I work with. How do you address that issue? Well, that’s where things get tricky because the solution varies tremendously depending on the baby and their parent’s compatibility with various approaches to resolving the problem, but the cause is almost always a dependency on some form of sleep assistance from a caregiver. So when you hear someone saying that babies don’t sleep through the night, or that it’s natural for them to wake up several times, that’s absolutely correct. When they tell you that all you can do is wait it out, that’s absurd. You can absolutely teach your little one the skills they need to sleep through the night, and I’d be delighted to show you how. AuthorErin Neri - Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. Debunking Myths: The Truth About Cereal in a Baby's Bedtime Bottle
As an infant sleep expert, I want to clarify a common belief among parents: adding cereal to a baby's bedtime bottle to help them sleep longer. This practice is not only ineffective but can also be harmful to your baby's health and sleep patterns. Understanding Sleep and Nutrition The idea that cereal in a bottle will make a child feel fuller and sleep longer at night is a misunderstanding. A baby's ability to sleep through the night is more about their developmental stage and their ability to self-soothe, rather than the amount of food consumed before bedtime. The Risks of Early Introduction of Solids Introducing solids, including cereal, too early can be risky for your baby:
The Role of Sleep Props Often, the issue with a baby's sleep is their reliance on sleep props, such as feeding or rocking, to fall asleep. Teaching babies to fall asleep independently is key to helping them sleep through the night. Caloric Considerations Adding a tablespoon of baby cereal to a bottle adds about 57.2 calories. This slight increase in calories is unlikely to significantly affect a baby's sleep duration. Sleep quality and duration are influenced more by sleep habits and developmental stages than by a small increase in caloric intake. In Conclusion In essence, adding cereal to a baby's bedtime bottle is not advisable. It doesn't contribute to longer sleep and can pose health risks. Fostering good sleep habits and allowing your baby to self-soothe are far more effective for healthy sleep patterns. Always consult with a pediatrician before changing your baby's diet or sleep routine. Remember, each baby is unique and may have different needs. |
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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