Before I get rolling here, let me say that I am not anti-pacifier. 
I mean, what mother could be? We’ve all been saved from a major baby meltdown by the quick introduction of a dummy into a baby’s mouth at the right moment. Maybe they missed their sleep window by a little bit and were getting a bit cranky; perhaps they got an unexpected bump on the head, or you had to swoop in and take the dog treat out of their mouth. Just before they go into a tantrum, in goes the pacifier, and like magic, all is well. 

Pacifiers have benefits beyond preventing tantrums, as well. The AAP found that pacifiers can reduce the risk of SIDS, possibly due to the fact that baby has a more challenging time burying their face into soft bedding if they have a pacifier sticking out of their mouth. So, given that very substantial and necessary consideration, I’m making the following recommendations based on the supposition that your baby is over a year old. 

That doesn’t mean this is irrelevant if your little one’s younger than that, but just make sure you’ve carefully considered the pros and cons of taking away the pacifier before you make a decision.

So here’s the conundrum from a sleep expert’s point of view: pacifiers can become a problem when it comes to sleep. If a baby’s accustomed to falling asleep with a pacifier in, it almost always wakes up in the night after it’s fallen out. It kicks up a fuss until mom gets up, finds it, and pops it back in its mouth.

So, first off, let’s look at why babies can’t just fall asleep with a pacifier in and then peacefully sleep through the night. Then, we can look at some strategies for getting rid of the pacifier if you and your baby are ready to take the plunge.

Sleep, for babies and adults alike, comes in cycles. Many of us are under the assumption that we fall asleep at the start of the night, go into a deeper sleep as the night goes on, and then gradually come out of it as the morning rolls around.

It’s true that we go from light sleep to deep sleep and then back again, but it happens several times a night, depending on how long you sleep. For adults, a full cycle typically takes between 90 and 120 minutes. For a baby, it’s closer to 50. 

Suppose your baby won’t sleep at bedtime without a pacifier in their mouth. In that case, there’s a distinct possibility that they rely on that pacifier to sleep. When they get to the end of a sleep cycle, they get into that very light stage of sleep and might actually wake up, at which point they’re still tired, but they might have trouble getting back to sleep because “Hey! Where’s the pacifier? I can’t get to sleep without my pacifier!” 

Suppose they can’t find it or haven’t figured out how to put it in on their own yet. In that case, they’re going to get upset because they can’t get back to sleep, and they’re going to start crying for someone to come and rectify the situation. 

And that, right there, is the definition of what we in the sleep consulting field call a “sleep prop.” Sometimes, it’s feeding, sometimes it’s rocking, and sometimes it’s some crazy combination of a bunch of things, but essentially, it’s something that babies depend on to get to sleep that they can’t provide on their own when they wake up in the night.

More than anything, that’s the secret to sleeping through the night. Getting rid of sleep props is, hands down, the most critical component to getting your little one sleeping peacefully from the time you put them to bed until they wake up, happy and refreshed, in the morning.

​As a Certified Child Sleep Consultant, one of the most distressing concerns I encounter from parents involves night terrors. Understanding what night terrors are and how to handle them can be a beacon of hope amid nighttime turmoil. This guide aims to shed light on this sleep disorder, providing insights and strategies to help parents and children navigate these dark moments.


What Are Night Terrors?
Night terrors, also known as sleep terrors, occur during the non-REM (Rapid Eye Movement) stage of sleep, typically within the first few hours after a child falls asleep. Unlike nightmares, which happen during REM sleep and can often be recalled, night terrors are characterized by intense fear, screaming, sweating, confusion, and even sleepwalking, with little to no recollection of the event the following morning.


These episodes can last from a few minutes up to 30 minutes and are more common in children aged 3 to 12 years old. It's important to note that night terrors are a part of a child's development and usually aren't a sign of a deeper psychological issue.


Causes of Night Terrors
The exact cause of night terrors is poorly understood, but they're thought to be related to over-arousal of the central nervous system during sleep. Several factors can increase the likelihood of night terrors, including:

• **Sleep deprivation**
• **Stress**
• **Fever**
• **Sleep schedule disruptions**
• **Certain medications**

It's also worth mentioning that there might be a genetic component, as children who have relatives with a history of sleep disorders, including night terrors, are at higher risk.







​What Can Parents Do?
While night terrors can be alarming, there are several strategies parents can employ to help manage and reduce the frequency of these episodes:

1. Maintain a Consistent Bedtime Routine: A calming bedtime routine can help reduce stress and make night terrors less likely. This can include a warm bath, book reading, or gentle music.
2. Ensure Adequate Sleep: Lack of sleep can trigger night terrors, so make sure your child is getting enough sleep according to their age.
3. Minimize Stress: Try to reduce stress in your child's environment. Talk about any worries they might have during the day and provide a comforting and secure atmosphere.
4. Keep the Environment Safe: If your child tends to sleepwalk during these episodes, ensure their sleeping environment is safe. This can mean securing windows and doors and removing any hazardous objects.
5. Scheduled Awakenings: If night terrors occur at a consistent time, gently waking your child 15-30 minutes before the expected time can help prevent the episodes. This technique disrupts the sleep cycle and can prevent the onset of a night terror.

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Night terrors can be a frightening experience for parents. However, with understanding, patience, and the implementation of strategies to promote healthy sleep habits, most children outgrow night terrors with time. Remember, you're not alone; support is available to guide you through these challenging nights.

‌Understanding Co-regulation Between a Child and Caregiver
Co-regulation refers to the process where an adult helps a child manage and understand their emotions and behaviours. This is especially crucial in young children who are still developing self-regulation skills. By providing a calming presence and demonstrating healthy emotional responses, adults can guide children in managing their own emotions.


Importance in Managing Bedtime Anxiety
Bedtime can be a source of heightened anxiety for many young children. Fears of the dark, separation from parents, or simply the transition from day to night can be overwhelming. Co-regulation provides a structured and comforting presence that can alleviate these anxieties.

How to Implement Co-regulation With Your Child

1. Establish a Routine: Consistency is key. Establish a soothing bedtime routine that the child can anticipate. This might include a bath, reading a story, or quiet time together.
2. Stay Calm and Present: Your calm demeanour can be contagious. Use a gentle, reassuring voice and maintain a relaxed body language.
3. Listen and Validate: Allow the child to express their fears or anxieties. Acknowledge their feelings without dismissal or judgment. For example, saying “It sounds like you're really scared of the dark, and that's okay. How can we make it better?
4. Breathing Exercises: Teach simple breathing techniques. For example, instruct the child to breathe in deeply while counting to three, hold for three seconds, and exhale for three seconds. This can be a game or part of a bedtime story.
5. Use of Imagery or Stories: Create a story where the child overcomes their fear, or use guided imagery to transport them to a relaxing place.
6. Gradual Separation: If separation anxiety is an issue, start by staying in the room until the child falls asleep, then gradually reduce the time spent in the room over successive nights.
7. Positive Reinforcement: Praise the child for their efforts in managing their anxiety. Reinforce their progress with small rewards or affirmations.
8. Consistency: Apply these techniques consistently. Co-regulation is most effective when it becomes a predictable part of the child’s routine.

​Conclusion
Co-regulation is not only about managing a child’s immediate anxiety; it's also about teaching them lifelong skills in emotional regulation. By practicing these techniques, parents and caregivers can provide a supportive environment that helps young children navigate their anxieties, especially at bedtime, leading to more peaceful nights and a stronger emotional foundation.

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:

1. Immature Digestive System: Babies are typically not ready for solids until around 6 months of age. Their digestive systems are still developing, and early introduction can lead to discomfort and an increased risk of food allergies.
2. Choking Hazard: Cereal thickens the bottle's contents, posing a choking risk.
3. Nutritional Imbalance: Exclusive breastfeeding or formula feeding is recommended for the first 6 months. Adding cereal can disrupt the balance of essential nutrients.

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.

For many new parents, the quest for the perfect night's sleep for their little ones is a top priority. Enter pink noise – a sound that's rapidly becoming a favourite in the baby sleep toolkit. But what is pink noise, and how can it help in a baby's room?

 **What is Pink Noise?**
Unlike its popular cousin, white noise, which sounds like static or a TV tuned to an unused channel, pink noise is deeper and more balanced. Imagine the rustling of leaves, consistent rainfall, or a steady heartbeat – that’s pink noise. It's often described as more natural-sounding and less harsh than white noise.

**The Science Behind Pink Noise**
Research suggests several potential benefits of pink noise:

1. **Improved Sleep Quality**: A study published in the *Journal of Theoretical Biology* found that pink noise can enhance brain activity related to deep phases of sleep, which is critical for rejuvenation.
2. **Memory Boost**: The same study noted the possibility of increased stability in the brain's processes linked to memory when exposed to pink noise.
3. **Consistency**: Pink noise can mask disruptive sounds, helping babies maintain a consistent sleep environment. This is especially beneficial in urban settings or households with multiple occupants.

**Safety of Using Pink Noise for Babies**
From the available research, pink noise appears safe for babies. However, a few precautions should be observed:

• **Volume Matters**: Ensure the noise machine isn't too loud. The recommended level is a decibel rating lower than 50 dB, which is about as loud as a soft conversation at home.
• **Distance**: Place the sound machine at least a few feet away from the baby's crib to ensure they aren't directly exposed to the sound source.

**Top-Rated Pink Noise Machines**

1. **Marpac Dohm Classic**: This model is known for its natural, fan-based sound which can create a variant of pink noise. It’s durable, easy to use, and has been a favourite for years.
2. **LectroFan**: This machine offers a range of sounds, including various pink noise settings. It's compact and has a precise volume control, making it ideal for nursery settings.
3. **Hatch Baby Rest**: Designed with babies in mind, this machine combines nightlight, sound machine, and time-to-rise alert in one. Its range of sounds includes pink noise options.

For parents looking to create a serene sleep environment for their baby, pink noise can be an effective tool. It masks jarring sounds, maintains a consistent ambiance, and may even enhance deep sleep stages. Please reach out as I am happy to discuss any concerns or questions about your baby's sleep patterns.

Moving to a new home in Alberta can be an exciting yet stressful time for families, especially when kids are involved. Amidst the chaos of packing, unpacking, and adjusting to a new environment, it's crucial not to overlook the significance of maintaining healthy sleep habits during the move. Sleep is pivotal in children's growth, development, and overall well-being. This article will explore practical ways to support your kids in getting the restful sleep they need while navigating the transition.

Establish a Familiar Sleep Environment and a Calming Bedtime Atmosphere
When moving to a new place, children can feel disoriented and uneasy due to the change in surroundings. To mitigate this, create a sleep environment that mirrors their previous setup. Set up their bed, blankets, and favorite stuffed animals in a similar arrangement. Familiarity in their sleeping space can provide a sense of comfort and security, promoting better sleep during the move.

Set the stage for a peaceful sleep environment. Consider using soft lighting, soothing colors, and calming scents in their bedroom. Creating a serene atmosphere can aid relaxation and help them unwind before bedtime.

A Consistent Bedtime Routine as You Adjust to the New Time Zone
Routines offer predictability, which is especially crucial when everything else feels uncertain. Stick to their usual bedtime routine as closely as possible. Whether reading a story, dimming the lights, or practicing relaxation techniques, these activities signal to their bodies that it's time to wind down and prepare for sleep. Consistency in routine can help mitigate the disruptions caused by the move.

If the move involves crossing different time zones, gradual adjustment can help prevent jet lag and ensure smoother sleep transitions. Gradually shift their bedtime and wake-up time in the days leading up to the move so the change isn't abrupt and disruptive.

Prioritize Physical Activity
Engaging in physical activities during the day can help expend excess energy, making it easier for kids to fall asleep at night. Allocate time for outdoor play or indoor games that encourage movement. Physical exertion contributes to a healthier sleep cycle and reduces any stress or anxiety associated with the move.

By incorporating active play into their daily routine, you can promote a more balanced emotional state, allowing them to approach bedtime with a calmer and more relaxed mindset. Additionally, physical exertion can enhance the quality of their sleep by promoting deeper restorative sleep cycles. This means that even amid the changes and uncertainties of moving, their bodies have the opportunity to recover and recharge through the night, supporting their overall health during this transitional period.

Open Communication
Children may have questions or concerns about the move that could affect their sleep. Encourage open communication and create an environment where they feel comfortable sharing their thoughts. Addressing their worries and providing reassurance can alleviate any bedtime anxiety they might be experiencing.

Involving them in the moving process, such as allowing them to pack a special box of their belongings or choose the color of their new room, can give them a sense of control and involvement. This empowerment can boost their confidence and reduce feelings of uncertainty, contributing positively to their overall sleep quality. If you have hired movers for your long distance move in Alberta, Canada, long distance movers can make it easy on the kids too. They can suggest safe ways for kids to get involved, which can help calm their anxieties. Remember, their emotional well-being and sleep patterns are closely intertwined, making it crucial to tend to their feelings during this significant life transition. 

Unpack Comfort Items First
During the moving process, certain items may take longer to unpack than others. However, they prioritize unpacking comfort items like their favorite pajamas, blankets, and bedtime books. Having these items readily available can offer a sense of normalcy and help them feel more at ease in their new surroundings.

Remember that small gestures can make a big difference. Before their first night in the new home, consider engaging in a soothing bedtime routine together. Reading a beloved storybook, sharing a quiet conversation, or practicing deep breathing exercises can help them relax and ease into sleep. These moments of connection can be reassuring during a time when everything else seems uncertain.

Limit Screen Time Before Bed
Screens emit blue light that can interfere with the production of melatonin, the hormone responsible for regulating sleep. Especially during the move, when sleep might already be disrupted, limiting screen time in the hour leading up to bedtime is essential. Encourage quieter activities like reading or drawing instead.

Be Patient and Understanding
It's normal for sleep disruptions to occur during a move. Children might take some time to acclimate to the new environment and routines. Patience and understanding are key during this period of adjustment. Recognize that occasional sleep challenges are part of the process and focus on consistently reinforcing those healthy sleep habits during the move.

Each child is unique, and their reactions to the move can vary. Some may adapt quickly, while others might require more time to feel comfortable in their new surroundings. As a parent, being attuned to your child's emotions and behaviors can guide you in providing the necessary support. Remember that maintaining healthy sleep habits during the move is not just about the immediate adjustment period but about setting the stage for their ongoing well-being. By approaching sleep disruptions with a proactive and patient attitude, you can help your children build resilience and adaptability, skills that will serve them well beyond the move. So, as you navigate this transition, remember that while challenges may arise, your dedication to their sleep routine is a valuable investment in their overall health and happiness.

Seek Routine Amidst Change
Change can be unsettling for children, but establishing a routine can provide a sense of stability. Even amidst the move, incorporating elements of their regular routine can help anchor them and promote better sleep. These familiar practices can make a significant difference, whether it's a special pre-sleep ritual or a favorite lullaby.

Help Kids Maintain Healthy Sleep Habits During the Move
​Moving to a new home with kids requires careful consideration of their sleep needs. While the transition can be demanding, prioritizing healthy sleep habits during the move is essential for their well-being. By creating a consistent sleep environment, maintaining routines, and fostering open communication, you can help your children navigate the move while ensuring they continue to get the restful sleep they need. Remember, patience and understanding go a long way in making this transitional period smoother for the entire family.

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