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. Happy Sleeping Erin AuthorErin Neri - 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. Let me just throw a little disclaimer out in front of this post by saying that I’m neither a doctor nor a professional research scientist. I’m a sleep specialist with a fascination for all things sleep-related, and I follow the latest research and studies in the field. Typically when I write these posts, I like to rely on peer-reviewed studies that have been evaluated, replicated, and borne out conclusive evidence to support them, but today I’m focusing on something that’s a little on the speculative side, since it’s a relatively new theory, and it’s a super interesting one for anyone with a seemingly “restless” baby. Now, when a parent tells me they have a restless baby, I have a series of questions I tend to ask in order to determine whether it’s due to a “sleep prop.” That’s industry terminology for something that Baby’s grown dependent on in order to get to sleep. Breastfeeding to sleep, rocking to sleep, sucking on a pacifier, stroller rides, are all examples of these “sleep props.” And most of the time I find that, yes, that’s absolutely the problem, and we address it and things get significantly better in a few nights. I first heard mention of an interesting theory during the 2019 World Sleep Conference and was really interested to hear more about it, but didn’t want to write about it until a little more string had been played out in the research department. And even though it’s still too early to state anything unequivocally, I thought the time might be right to at least share what I’ve learned so far, so here goes... So we’re all familiar with iron, right? Everybody knows about iron, the essential mineral that helps red blood cells carry oxygen around the body. That function right there makes iron a downright essential component of our circulatory system and therefore our overall health. Iron deficiency, commonly known as anemia, also happens to be the single most common nutritional deficiency worldwide. The vast majority of those cases are in developing countries, but the numbers in North America and Europe are still alarmingly high. In the US alone, there are around 2.8 million visits to physicians annually where anemia is the primary diagnosis. So, in short, a LOT of people aren’t getting enough iron. Now, if you follow health news at all, you’ve also probably heard a lot about something called Restless Leg Syndrome (RLS) lately. If you’re not familiar, RLS, also known as Willis-Ekbom Disease, is exactly what it sounds like; a condition that makes your legs feel restless. People with RLS describe the sensation as an irresistible urge to move accompanied by uncomfortable sensations in their lower limbs. Standing up and moving their legs typically remedies the feeling almost instantly, but only temporarily. Symptoms occur more frequently when individuals are sleeping or lying down. RLS is also a bit of a mystery when it comes to its cause. According to the National Institute of Health, “In most cases, the cause of RLS is unknown. However, RLS has a genetic component and can be found in families where the onset of symptoms is before age 40. Specific gene variants have been associated with RLS. Evidence indicates that low levels of iron in the brain also may be responsible for RLS.” So now comes the big question… could those restless babies that I was talking about earlier possibly be suffering from some variety of Restless Leg Syndrome due to an iron deficiency? In a 2008 joint study from the Southern Illinois University and Carle Clinic Association, 1.9% and 2% of children and adolescents respectively were shown to have Restless Leg Syndrome. A 2020 study from the BC Children's Hospital Research Institute entitled Iron deficiency and sleep - A scoping review, found that iron supplementation was tremendously effective in treating a number of sleep disorders, including RLS. Sample sizes were small and the data collection process leaves a little to be desired, but it’s still a good indication that iron plays a big role in the quality of sleep. Unfortunately, diagnosing RLS isn’t an exact science. There are no markers or proteins to test for. It’s done by a doctor’s evaluation of the patient’s description of their symptoms, and for that reason, the only people who have been diagnosed are individuals who are capable of explaining what they’re experiencing. And guess who that leaves out… You guessed it; Babies, toddlers, and as theorized in a 2005 study, a significant number of children.
So back we go to the 2019 World Sleep Conference where one of the speakers put forth the theory that either RLS, or a variant of it, might be responsible for some babies being overly restless. Restless Sleep Disorder, as researchers have described it, hasn’t been thoroughly researched yet, but evidence suggests that it could be an early variant of restless leg syndrome which in some cases could be caused by insufficient iron levels. Or, as they more eloquently put it in their conclusion, “We have characterized clinically and polysomnographically children with RSD and attempted a new diagnostic category. We also have identified an association between RDS and iron deficiency. Future larger studies are needed to confirm these findings and evaluate the natural progression of restless sleepers.” So again, I’m not trying to offer medical advice here. I just thought this whole line of research and discovery was fascinating and wanted to share it with all of you. If your little one is one of those overly animated sleepers, it might be worth asking your pediatrician to check their iron levels. Even if it’s not the cause of their sleepless nights, anemia is something you’ll want to remedy. And remember, if your baby fits into the other category, the much more prominent category who have trouble falling asleep because of their dependency on a “prop,” I’m here to help you solve that problem. It may not be as simple as taking an iron supplement, but I can say unreservedly that it’s worth the effort to get your baby sleeping through the night. AuthorErin Neri - Pediatric Sleep Consultant and Owner of To The Moon and Back Sleep Consulting since 2016. As a mother myself, and a sleep consultant, I've come to the inescapable conclusion that babies, as a rule, are complicated creatures. Matthew McConaughey’s quote on newborns always gives me a chuckle, "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." In a way, he's right. A baby's vital needs essentially break down into sleeping, eating, and pooping. Their only real form of communicating any issue is through crying. Identifying the fact that there is a problem with our babies is far easier than solving the problem, and as parents, isn't that all we want?
As a pediatric sleep consultant, there are a few questions I’ve grown accustomed to hearing. People are understandably curious about whether or not their child is going to cry, and if so, for how long. They want to know how long it’s going to take before baby starts sleeping through the night, and when they’ll be able to do the same.
And even though they never come right out and say it in so many words, they want to know if there’s some kind of magical solution that will solve the problem instantaneously without any effort, crying, or protest. There are two things I can pretty much guarantee you when it comes to teaching your baby to sleep through the night.
I’ve also never worked with a family who didn’t feel like they had made a tremendous decision once their baby had learned to sleep through the night. The benefits to the whole family are almost indescribable. Like many big decisions though, there are times that are ideal and times that are less so. Today, I’d like to offer some tips for deciding whether or not it’s the right time to take this challenging, but oh-so-rewarding journey. I usually recommend that at least one parent is home for two weeks while you’re sleep training, so this might be a great opportunity to take the plunge.
I don’t advise parents to start sleep training within two weeks of traveling, but I’m guessing that’s not a concern for most of us at the moment since we’re all sticking pretty close to our home base. Is the time right for baby? The best chance for a quick and effective solution to your baby’s sleep issues is to implement the changes when they’re healthy and thriving. If baby’s dealing with reflux or colic, you’ll want to get that remedied before you start sleep training. There’s going to be some fussing and protest in the first few nights, and we want to make sure it’s only due to the change in their routine, not because of actual discomfort, and if they’re healthy, it’s much easier to pinpoint the reasons for their fussing. With the holidays quickly approaching, parents who have recently gotten their babies, of any age, sleeping on a schedule are often worried that their little ones' sleep will regress over the Holidays.
I can assure you that those fears could not be more real. Many families struggle with severe sleep deprivation for a very long time due to the "blessing" of having a child (or two like I was) that lacks healthy independent sleep strategies. So, finally getting your whole family into a routine that works. Finally moving from being severely sleep deprived into a family that is becoming well rested. Trust me everyone inside that little family unit wants to protect their new found sleep including the little one who is finally able to sleep. When little ones finally FEEL what it feels like to have the sleep that is needed for healthy growth and development they don't want their schedule messed with either. Between the travel, excitement, and constant attention of family and friends, holidays are the easiest way to throw all of your hard work out with the wrapping paper. But fortunately, it doesn't have to be that way! With some strategic planning and an iron will, you can keep that carefully orchestrated routine running right on schedule. There are two major impediments to maintaining your kiddos routine over the holidays. One is travel, and the other is family and friends, so I want to tackle both of those topics individually. First, we will cover the travel portion... Bringing a new baby into the house is an incredible, exciting but also terrifying occasion, even more so when you have one or two children already. It can bring up a whole lot of questions.
How are the older children going to react to this new baby? Are they going to embrace the role of being an older sibling? Will they turn into jealous clingers who need constant attention? Will their schedule fit with your newborn's naps and feeding times? Most importantly, how is this going to affect the older child's bedtime? Trying to juggle two or three different bedtime routines can be overwhelming if you're not ready for it. Trying to find fifteen minutes to feed your newborn while at the same time trying to get your toddler out of the bath can make you lose your mind. Toddlers just know that you're in a position where you're unable to chase them down and enforce the rules, so they are more likely to take advantage of that weakness. So here are some strategies for those of you who have two or three little people, and are struggling to find a bedtime groove. A whole year, really? How did your wee newborn, curled up on your chest, turn into a babbling, active toddler? Somehow, those long days became a short year. Happy birthday, baby! As you move into toddlerhood from 12 to 18 months, get ready for some roller coasters when it comes to food and sleep, including new schedules and routines. The non-stop eating tends to slow down, and toddlers typically only gain a few pounds between the ages of one and two. Continue to offer a variety of healthy foods for meals and snacks, but don’t get too concerned if they’re not that hungry.
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