My best advice for children to help them with the change is to split the difference
with the old time and the new time. 

How does that work?
​
School Age Children-
If you have a child that does not nap and normally goes to bed at 7:00 p.m., you would put him to bed at 6:30 p.m. on Sunday night, the first night of the time change. 

​Do this for 3 nights, putting him to bed 30 minutes earlier than normal, then on the 4th night put him to bed at the normal time, 7:00 p.m. or whatever is normal bedtime for your child.


Toddlers-
If you have a toddler ages one and older, on Sunday the first day of the time change, you would put him down for his first nap 30 minutes earlier than normal.   So if he naps usually at 9:30 a.m. put him down at 9:00 a.m. 

You would do the same with the afternoon nap if he takes an afternoon nap. 
For bedtime, if his normal bedtime is 7:00 p.m., you would put him down at 6:30 p.m.  

Do this for 3 nights after the time change and then on the 4th night, put him to bed at 7:00 p.m. and on 5th day move nap times back to normal time.   So if your child naps at 9:30 a.m. put him down at 9:30 a.m. and so on with the rest of the day. 
 
Infants-
If you have a baby and his bedtime and naps have become predictable (usually over 6 months old) meaning he is always going to bed around the same time each day.  For example if bedtime is normally 7:00 p.m. move bedtime 15 minutes later each night until you reach the normal time again. 

So the first night you would put him down at 6:15 p.m., the second night 6:30 p.m., and so on. 
On the fourth night you should be back to 7:00 p.m. 

Do the same thing for NAPS. 

Start 45 minutes earlier than normal and move them 15 minutes later each day.  So if morning nap is at 9:00 a.m. normally, start with 8:15 a.m. on Sunday,
8:30 a.m. on Monday, 8:45 a.m. on Tuesday and then 9:00 a.m. on Wednesday. 

Do the same for the Afternoon Nap. 

​If their bedtime and nap times are not predictable (0-6 months old) simply jump to the new time Sunday night as if you were traveling to a new time zone and use their wake time window (awake time between sleep periods) as your guide. 

A great thing about this time change is that there are more hours of darkness which helps make this transition a little easier. 
If your child wakes up too early, walk them back to their room and tell them it’s not time to get up yet.

If your child wakes up too early and is in a crib, be sure to help his body understand it isn’t morning time by keeping him in his crib
in the dark room until normal wake time.   

Note for Toddlers/School-aged children:
If you have a toddler or an older child who relies on a clock to know when their “morning time” has arrived, set the clock one half hour ahead of the new time so that it reads 7:00 a.m. at the new time of 6:30 a.m. 

Allow your child to wake a bit earlier than normal (they will think it is 7:00 according to the clock but it will be 6:30 a.m., new time).

This will only be temporary as your child adjusts to wake at their usual 7:00 a.m. time after about one or two weeks.

​It may take children and babies a bit more time to fall asleep, this is normal, since the time is different initially they might seem tired earlier.

It usually takes about a week for children and babies to completely adjust to the new time, some children it can take up to a month. 

Be patient and stay very consistent, it will happen.

Erin Neri

Sleep is one of the most critical aspects of early childhood development, but many parents struggle to establish consistent sleep patterns for their babies and toddlers. While sleep training can seem overwhelming, gradual sleep coaching techniques can lead to long-term success. With the right strategies, parents can help their baby take better naps, eliminate early morning wake-ups, and get their child to sleep better throughout the night. Let's dive into how these techniques can bring harmony to bedtime routines. 

Gradual sleep coaching is a method that involves gently teaching babies to fall asleep on their own without relying on sleep props like pacifiers or rocking. Unlike abrupt methods, such as "cry it out," this approach prioritizes a slower, step-by-step process to help the baby adjust. This minimizes stress for both the child and the parents. Over time, it helps babies learn to soothe themselves and fall asleep independently. This method can help your baby take better naps during the day. 

Consistent nap routines

Establishing consistent nap routines is often one of the biggest challenges for parents. Babies have trouble consolidating daytime sleep, frequently waking up after short naps. Parents can ensure that their child’s sleep environment is dark, free from distractions, and consistent to improve naps. White noise machines or blackout curtains can also help babies stay asleep longer by blocking out sudden noises or daylight. 

One of the most common sleep issues parents face is early morning wake-ups. Waking up too early can affect a child’s mood and energy levels throughout the day, not to mention disrupting the entire family's schedule. Gradual sleep coaching techniques can help move early morning wake-ups to a more reasonable time by adjusting bedtime and managing the child’s sleep environment. 

The first step is assessing the child’s total sleep time. Often, an early wake-up is caused by an overtired or overstimulated child. Making gradual adjustments to the bedtime routine, such as putting your baby to bed earlier or introducing a calming activity before bed, can lead to longer and more consistent sleep. Also, ensure that your child wakes up simultaneously every day. This helps regulate their internal clock, making it easier to eliminate early morning wake-ups altogether. 

Help Your Child Sleep Better

Long-term sleep success hinges on getting your child to sleep through the night. This is where gradual sleep coaching truly shines. When done correctly, this approach can help your child sleep better by addressing underlying habits that disrupt sleep. For example, many babies rely on being rocked, fed, or held to fall asleep, but once they wake up in the middle of the night, they cannot get back to sleep without help. 

Gradually, you can teach your child to self-soothe by slowly reducing your involvement in their sleep routine. Instead of immediately intervening when they wake up, allow a few minutes for them to settle themselves. This might involve reducing the time spent rocking them or slowly transitioning from feeding them to using other calming techniques like gentle back patting or a comforting voice. 

Consistency is the main step during this process. If you maintain the same bedtime and sleep routine every night, children will be more likely to develop the skills they need to sleep independently. 

Gradual sleep coaching is not a quick fix—it requires time, patience, and persistence. However, the long-term benefits are worth the effort. Children who learn to fall asleep on their own sleep better and develop healthier sleep habits that can last a lifetime. 

Sleep Pattern During Moving

Parents often feel overwhelmed by sleep training, especially during a relocation. In most cases, they turn to a company such as Harris Movers, which understands the importance of healthy sleep, especially during stressful times like moving. Maintaining sleep routines during major life changes, such as moving homes, is necessary to provide consistency for your child. They can help parents navigate challenges and develop a sleep coaching plan that fits their family’s needs. 

Regarding sleep coaching, gradual techniques allow parents to nurture healthy sleep habits over time, avoiding the stress of more intense methods. These approaches are designed to support both the baby and the parents through the process, making it easier to implement lasting changes. Sleep coaching offers a more peaceful way to create consistent sleep patterns, improve naps, address early wake-ups, and help children sleep better. 

The Importance of a Pre-Sleep Routine

Creating a calming pre-sleep routine is another essential strategy in gradual sleep coaching. A soothing bedtime routine helps signal the baby that it’s time to sleep. This could include a warm bath, a gentle massage, or reading a short bedtime story. Over time, consistent routines help babies associate certain activities with sleep, making it easier for them to fall asleep. Ensuring the baby’s sleep environment is consistent across naps and nighttime also reinforces the sleep routine, promoting better sleep habits. 

It’s important to note that gradual sleep coaching isn’t just about improving the child’s sleep. It also benefits parents by reducing stress and promoting family well-being. Parents feel empowered as they see progress with minimal tears. The gentle nature of this approach allows families to remain consistent without the emotional toll that harsher methods can cause. Gradual sleep coaching fosters a positive sleep environment that promotes long-term healthy sleep habits for the entire family. 

Gradual Sleep Coaching Techniques Can Lead to Long-Term Success 

So, now you know. Gradual sleep coaching techniques can lead to long-term success. This method builds long-term healthy habits without overwhelming parents or babies. You can create a calm, consistent bedtime routine that makes sleep easier. Adjusting your baby’s environment helps with naps, early wake-ups, and sleeping through the night. As your child learns to self-soothe, they will begin sleeping better, and your stress levels will decrease. 

Consistency and patience are key. Small, steady changes lead to lasting success. This approach benefits the whole family, creating a peaceful and restful environment. Gradual sleep coaching supports both your baby’s sleep needs and your emotional well-being. 


Photos via:
Pexels
Pexels
Pexels

Is your little one waking up in the middle of the night? 


No, no, not like that. I mean, like really waking up. Waking up and staying up. For, like… hours.


If you’re the parent of a baby or toddler who’s dealing with segmented sleep, you know exactly what I’m talking about. This isn’t the middle of the night. “Go in and comfort your little sleeper for ten minutes until he gets back to sleep” wake up. This is a full-blown 3:00 a.m. dance party. 


It’s got a few names. Segmented sleep, bifurcated sleep, split nights, and it describes a situation where your little one sleeps for a long stretch, then wakes up happy and energetic in the middle of the night and stays that way for an hour or more.


Slit Nights aren’t a new or unnatural phenomenon. Back before the widespread use of the electric light bulb, people would regularly sleep for a few hours, wake up for another hour or two, then go back to sleep. 


They’d use the time to read, smoke, pray, and have sex (not necessarily all at once), and then after an hour or two, they’d get back into bed and sleep until morning. (Apparently, it was also a typical time for visiting one’s neighbours. Not to hate on the old days, but if my neighbours came over unannounced at three in the morning, oooohhh, things would get biblical.) 


Nowadays, however, the vast majority of us go to sleep at night and, hopefully, close our eyes and sleep straight through until morning.
But let me guess… your kiddo didn’t get the memo?


Split nights are actually a pretty common issue. Baby goes down at 7:30 at night, wakes up at 3:00 in the morning, parties her ass off for an hour and a half, then goes back to sleep, apparently careless about the groggy, miserable day she’s set her parents up for.


So let’s take a quick look at why this happens, and then we’ll learn how to solve the problem.


Why Do Split Nights Happen?

There are two major drivers when it comes to sleep. First, there’s our circadian rhythm, which is our natural tendency to fall asleep when it’s dark and wake up when it’s light. Then there’s our homeostatic sleep drive, commonly known as sleep pressure, which builds up over the time we’re awake. 


So ideally, over the course of the day, sleep pressure builds up, then at bedtime, when the pressure hits the sweet spot, baby puts her head down and goes to sleep. Then, as that sleep pressure begins to subside, circadian rhythm takes over, and baby stays asleep until morning.


In the case of a split night, we could be looking at one of two reasons why they’re waking up.
● Your baby or toddler is not getting to bed early enough, OR…
● She is going to bed too early.


Now before you pitch your phone out the window at that seemingly paradoxical explanation, check this out. 

How to Fix Split Nights?

If your baby or toddler is getting to bed too late, if too much sleep pressure has built up, the brain has this instinctive response that says, “Hey, you’re tired, but you’re not sleeping. I’m guessing that’s because there’s a carnivorous apex predator around, so we’d better get ready to make a break for it,” and then starts upping the cortisol levels. 


The brain means well, but it’s a little behind the times on our need for lion alerts.


So this can make it tough for baby or toddler to get to sleep at bedtime since that cortisol’s got them a little bit jacked. It can also cause a full wake-up at the end of a sleep cycle, which commonly happens around 2 or 3 in the morning. Ugh. 


If this is the case, you’re one of the lucky ones. Treat this like any other nighttime wake-up, reassure baby that it’s still bedtime, comfort her and let her get back to sleep on her own, and consider moving bedtime up a bit over the course of a few nights.


But then there’s the alternate scenario. What if your baby or toddler gets to bed too early? 


In a situation where your baby or toddler’s getting lots of quality daytime sleep and going to bed early, it’s possible that there’s not enough sleep pressure built up to keep him sleeping until his circadian rhythm takes over and helps him sleep through the rest of the night, so up he gets. 


And now that there isn’t as much sleep pressure, and their circadian rhythm doesn’t have the horsepower to get them to sleep on their own, suddenly they’re up and active for an hour (or three!) while that pressure builds back up. 


Now, I’m all about early bedtimes. Too little sleep is a much bigger problem than too much. But suppose your baby or toddler's experiencing this kind of split-night sleep. In that case, it’s worth looking at their schedule and doing a little fine-tuning to ensure that you’re hitting the optimum sleep pressure right at the same time that baby’s going to bed for the night. 


I know plenty of situations can arise where you’ll want to get baby to bed a little early. For example, if she had a day of lousy naps and is clearly tired half an hour before bedtime, it’s the right move to get her to bed ahead of schedule. 


But try to avoid putting your little sleeper to bed early, more than one or two nights in a row. We want to prevent over-tiredness, but we also don’t want them in the crib at night for more time than they’re actually capable of sleeping. 


So if your baby or toddler's had a tough day and didn’t nap well, it’s fine to get her to bed a little early since that sleep pressure is likely already built up, but try to get her back onto the regular schedule starting the next morning, including her wake-up time. 


I know that this can all start to sound like an immaculately choreographed ballet. In some ways, it can be pretty complicated. Still, the more you understand the nuances and know where to make those minor adjustments, the better your baby or toddler will sleep. The less they’ll run into these regressions, setbacks, and interruptions.


One final thing to consider if you’re getting ready to tackle this situation. This is not likely to be an overnight fix. Once your little one has gotten into this habit, getting them out of it can take some time. 


Like any attachment or dependency, overcoming it is an incremental process, and it’s likely to meet with some pushback, so if and when things get tough, remember your goal. 


You’re giving your little one the skills they need to sleep soundly through the night, and that contributes to their well-being in so many different ways. So stay consistent, be patient, and before too long, you and your little sleeper will both be enjoying full nights of deep, restful sleep. 

If you are having trouble with your child's schedule and are unsure what it should look like get our Free Sleep Needs Chart. It will help you determine wake windows, nap lengths, number of naps, bedtimes, along with wait times for night time interventions. 

I get this question from moms all the time, so I thought I'd touch on it here.  

“My 10-month-old goes to bed with a bottle and wakes for a bottle in the night. How do I break her of this habit?”

Good question! When you put your baby in bed at night, including the bottle in her routine is fine. You could start with a bath, pyjamas, her bottle, and a story or two.

You really want to avoid giving her the bottle until she falls asleep or putting her in her crib with the bottle. You do not want your baby to fall asleep with a bottle in her mouth because if she wakes up in the middle of the night, she thinks she needs that bottle again to sleep. If you come with her bottle and feed her to sleep or put it into the crib, she sucks herself back to sleep with the bottle.

Not only is that hard for her sleep strategies, but it is also very damaging to her teeth, which are coming in, so start the bottle earlier in your routine. You can have a bath, then her bottle, brush her teeth and then come back for some stories, but you should be putting her into the crib awake and without a bottle. If you follow gentle sleep training guidelines, I will give you some strategies to deal with the two weeks it will probably take to get her on track, learning a new strategy for getting herself to sleep.

You don’t have to leave the room; you can stay with her if you like, but she really does need to start connecting the steps that are involved in putting herself to sleep independently so that she is not relying on that bottle! Otherwise, she will most likely keep waking for that bottle. It could go on well into the second year, so you really want to make sure you break this habit now. Then, when she wakes in the night requesting a bottle, you’ll have to decline that request.

You can go in, you can stay with her and “ride it out,” basically, but she will learn a new way to sleep, and she will start sleeping a solid night, which will be better for her. It will be better for her in the sense that she is not falling asleep with the bottle in her mouth and, so, it may take about two weeks, but it is definitely for the best.

If you are having trouble dropping your little sleepers nightly bottle habit and you want a tailored plan and support to help you teach them independent sleep skills and strategies book your Free 20-Minute Sleep Evaluation Call to learn more about how I can help change your life into one where everyone gets the sleep they need.

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.

Daylight savings starts each spring season and this year is shows up on Sunday, March 10, 2024.

When it's time to “spring forward” the clocks it can be a dreaded time for parents of young children because with this, comes an adjustment that does not happen immediately. 

This is because children tend to be more structured in their bedtime and wake up around the same time each morning and that is why people usually
can see a greater effect on children when the time changes. 

However, there are some things you can do to help make the transition to the new
time go a little smoother. 

​My recommendation is to leave your clock alone Saturday night.  Wake up Sunday morning, have breakfast, then go around your house and change your clocks.  Psychologically, it will feel much better for everyone if you wait until Sunday morning to change the time. 

My best advice for children to help them with the change is to split the difference with the old time and the new time. 

                                                            How does that work?

School Age Children (6+YO) -
My best advice for children to help them with the change is to split the difference with the ​old time and the new time.  

If  you have a child that does not nap and normally goes to bed at 7:00 PM.
You would put him to bed at 7:30 PM on Sunday night, the first night of the time change. 
​
Do this for 3 nights, putting him to bed 30 minutes later than normal.
Then on the 4th night put him to bed at the normal time, 7:00 PM or whatever is normal bedtime for your child.


​Preschooler & Kindy kids (2-5YO)- If you have a toddler ages one and older, on Sunday the first day of the time change, you would put him for his first nap 30 minutes later than normal.  
So, if he naps at 9:30 AM usually, you would put him down at 10:00 AM. 
You would do the same with the afternoon nap if he takes an afternoon nap. 
For bedtime, if his normal bedtime is 7:00 PM, you would put him down at 7:30 PM.   Do this for 3 nights after the time change. 
Then on the 4th night, put him to bed at 7:00 PM. 
On 5th day move nap times back to normal time. So, if your child naps at 9:30 AM, put him down at 9:30 AM and so on with the rest of the day. 
 
Note for Preschooler/Kindergarten/School-aged children:
If you have a Preschooler or an older child who relies on a clock to know when their “morning time” has arrived, set the clock one half hour behind of the new time so that it reads 7:00 AM at the new time of 7:30 AM. 
Allow your child to wake a bit later than normal (they will think it is 7:00 according to the clock but it will be 7:30 AM, new time). This will only be temporary as your child adjusts to wake at their usual 7:00 AM time after about one or two weeks.

Newborns, Infants & Toddlers (0-24months): 
If you have a baby and his bedtime has become predictable (usually over 6 months old) meaning he is always going to bed around the same time each night.  For example, if bedtime is normally 7:00 PM move bedtime 15 minutes earlier each night until you reach the normal time. 
​So, the first night you would put him down at 7:45 PM, the second night 7:30 PM, and so on. In four nights, you should be back to 7:00 PM.  

If their bed is not predictable (0-6 months old) simply jump to the
new time Sunday night as if you were traveling to a new time zone (find out more here). 
​
Another tip that is helpful for those of us living in Canada is to darken your child’s room.  Your child may wake up too early with the sun rising so early now in the morning and may struggle to fall asleep while it is still light outside so darkening the room can be very helpful.  Even though there are extra hours of daylight children still need the same amount of sleep. Here is more info about why sleeping in the dark is so important. Want an easy way to blackout your little ones windows?  Check out SleepOut Portable Curtains!

Special Note: It may take children and babies a bit more time to fall asleep, this is normal, since the time is different initially they won’t be as tired.  
It usually takes about a week for children and babies to completely adjust to the new time, some children it can take up to a month. 
​
Be patient and consistent, it will happen.
            
Happy Sleeping!
Erin Neri

If Daylight Savings is the least of your little ones sleep struggles. Please don't hesitate to reach out!  Let's chat about whats happening.

​Let's get your little one and your whole family sleeping better! 

Although it might seem unnatural to create noise when you want your baby to go to sleep,
remember: it wasn’t exactly sound proof in the womb!
Your child is actually quite used to noise by the time he’s born because he’s been listening to you talk, your stomach gurgling, and the sound of the family and the TV and the car radio while in utero.

Believe it or not, complete quiet can actually be more confusing to a newborn than background noise.

One of the biggest benefits of the white noise machine is that it helps babies fall back to sleep if they wake up.
This means their nap times will last longer and they will be less likely to fully wake in the night.

​There are lots of options out there, so here are a few 
things to consider when you are ​choosing your sound machine.

​You want to choose a simple-to-use device that creates sound that blocks out a lot of these day-to-day noises that can startle and wake a child.
You do not need one with a ton of fancy features.
Having different options of sounds and music is a nice feature. BUT not necessary.
You only want to use the white noise, or ocean/water sound options;
nothing with birds chirping, frogs croaking, or thunder, and no lullaby’s.
You also need to choose one that does not time out; the white noise needs to be 
consistent all night long, so make sure you are able to leave it play until morning.

I am often asked how loud the white noise should be in little ones rooms.
​
That is a hard question to answer because there are so many on the market.
In a recent blog post Marpac describes how to choose the Best White sound. They explain that
 "It doesn’t have to be loud enough to actually cover the noises. This is the really cool thing about white noise.  The actual decibel level of the sound machine does not need to exceed the decibel level of the noises you are masking.  Disruptive noises are made less impactful by the presence of a background sound, and because the brain has something constant to focus on, it’s less likely to be bothered by noises which might have been problematic if the room were completely quiet." 

According to the AAP, white noise machines should be placed at least 7 feet (200 centimeters) away from a baby's sleep space and the volume should be lower than the maximum volume setting — generally no louder than 50 decibels, or the volume of an average vacuum cleaner or hair dryer

What do I recommend to my clients? 

Hands down my favorite white noise machine is the YogaSleep (formally Marpac) Dohum for Baby.
I have them in my home and love them!! Here's a little bit of why I love them and the company...
  "Developed in 1962, Dohm is the original, most popular, all natural, white noise sound machine you've probably heard about. Its circular shape is easy to recognize, and its uniquely adjustable fan sound is what makes it the best; in fact, Dohm was chosen to be the Official Sound Conditioner of the National Sleep Foundation. Turn it on, and tune out the rest of the world with soothing, all natural white noise. Whether for sleep, privacy, concentration, relaxation, or tinnitus relief, YogaSleep has your sound-masking needs covered. We are the highly recommended sleep & privacy solution for restless babies, snoring partners, loud roommates, noisy offices, anxious pets, and more. At YogaSleep (formally Marpac), our ultimate promise to you is that we do our best to make serious, high quality, sound machines. With our sound machines, you'll love how you sleep; you'll love how you feel; and you'll love how you live!"  YogaSleep.com

​The main concern parents have about trying this is usually about their child becoming addicted to white noise, and that’s a valid point.
However, my experience is that there’s absolutely no need to worry about this. A white noise machine IS NOT being used as a sleep prop like a soother or being rocked and sung to. It’s there to block out noises that you can’t control that might be waking your child. When you’re ready to wean your child off the machine, simply turn the volume down a little every night until you’re not using the sound at all.​
But we know that even adults can benefit from white noise, so in my opinion why not just leave it,
​ it's not like your house is going to get quieter as your little people grown!!  :)

There are also many scientific reasons to continue or start using White Noise. Scientists have found that the use of White, Pink or Brown Noise can actually help our brains connect sleep cycles and get down into deeper more restorative sleep. That's right there are actual benefits to your brain and sleep when using white noise.  


Erin Neri

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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