Sleep Training Science

When people ask me what I do, I tell them I am a sleep consultant (among other things), I help parents with their baby’s sleep. I sometimes get the response, “Oh so you use Cry It Out?”. And it really surprises them when I respond, “Not often!”

There is so much more to “sleep training”, (and I don’t even like that terminology) than just letting your baby cry in order to sleep. I educate my clients on the science of sleep; when babies get tired, how they get tired, how that changes as they age, and any other curveballs that we may encounter along the way.

So this article really spoke to me. Sleep training does not have to be all or nothing. It doesn’t have to be Cry it out or Co-sleeping Til They Are 20. Every family is different, every baby is different and so parents need help that is tailored to their experience and comfort level. Take a read through it!

And reach out if you need help! Each of my packages are specific to your child and your family.

https://www.npr.org/sections/health-shots/2019/07/15/730339536/sleep-training-truths-what-science-can-and-cant-tell-us-about-crying-it-out

Adults and Sleep

I know I talk about infants and kids sleep here a lot. And yes, it’s super important that your child get the rest they need. But what about you? I am just as guilty of not getting the rest I need as any other parent! I stay up late doing work, researching, snacking, working out, watching shows (where my Game of Thrones fans at?!) and spending time with my husband. It’s a badge of honor we wear as parents. Stay up late for some desperately needed adult and alone time.

What can we do? Do we give up that coveted downtime? Do we let our homes fall to pieces? No. But I ask myself each night to go to bed 15 mins earlier than I did the night before. Sometimes, I have a week long streak of abiding by that rule. And I feel great. More rested and somehow more efficient. So I try to keep that in mind on the nights I think “no, I can’t give up even 15 minutes”. Try it. See how you feel after a week of just going to bed 15 mins earlier than you did the night before.

Here is a link to an awesome article highlighting the issue in adult sleep! I think you’ll find yourself doing what I did as I read, “Yep. Yep. That’s me”. 

Wake up, America: You're fooling yourself about sleep, study says

https://www.cnn.com/2019/04/16/health/sleep-myths-facts-study/index.html

Newborn Sleep

You did it! You survived pregnancy! You had a baby! You’re home from the hospital, NOW WHAT?!

My top tips for parents of newborn babies: 

1. White noise. Remember, this is all new for baby. Baby has been in a safe space up til a few days ago! It was not dead silent! There were heartbeats and the sound of whooshing blood. Get a white noise machine and run it when baby is asleep so that they fully relax and outside noise is blocked out.

2. Pitch black. When baby slept in the womb, there was hardly any light. So let’s replicate that in the fourth trimester. Make sure the room baby is sleeping in is dark when baby is sleeping. It allows for them to get super restorative sleep!

3. Timing is everything. I can’t stress this enough. Newborn babies can’t be awake for hours. They need to be put down to sleep every 45/60 mins in the first few months. I know this sounds unreasonable however, that’s how it was in the womb! They slept on and off all day. Why? Because their circadian rhythms haven’t developed and won’t til about 16 weeks. An over tired newborn will not know why they are tired just that they are and THEY HATE THIS FEELING and will cry themselves until exhausted and fall asleep. An overtired baby is one of the hardest things to deal with as a new parent and one of the easiest things to avoid. Honestly, even today with my two toddlers, when they are cranky it is an early bedtime. Because who doesn’t benefit from a little more sleep? I know I’m my best self with another hour of rest!

4. Take time for yourself. When baby is asleep take a shower, eat something, have a coffee or a nap! I know everyone says this but take the help when you need it. That plus these newborn sleep tips will have you rocking through the newborn phase. If not, come talk to me!

Daylight Savings Time (Spring Forward ...AKA the hangover you didn't even party for)

When and where does the time change happen??

I’ll tell you where it DOESN’T happen: ARIZONA AND HAWAII, lucky bastards.

The Energy Policy Act of 2005 extended Daylight Saving Time in the U.S. beginning in 2007, though Congress retained the right to revert to the 1986 law should the change prove unpopular or if energy savings are not significant. Going from 2007 forward, Daylight Saving Time in the U.S.

• begins at 2:00 a.m. on the second Sunday of March and

• ends at 2:00 a.m. on the first Sunday of November

In most of the countries of Western Europe, including the countries that are members of the EU, Daylight Saving Time:

• begins at 1:00 a.m. GMT on the last Sunday of March and

• ends at 1:00 a.m. GMT on the last Sunday of October

Spring daylight savings means setting the clocks forward 1 hour, which means you’re asking your child to go to sleep 1 hour earlier! For most kids, that is impossible!

How do we do this?!

Ease them into the time change across 4/5 days, I like to start the week before to give myself plenty of time. In fact, I started the bedtime routine tonight at 545pm and had eased the kids asleep by 650pm. We just started everything EARLIER. I added more books to the goodnight pile.

So, start your child’s sleep earlier by 15 minutes a day, for those 4/5 days. If your current schedule is sleeping 7:00 PM – 6:00 AM, start with 6:45 PM – 5:45 AM. You may need to wake the kiddos at their NEW wake time for the day, which is painful as a parent but it will save you a host of problems.  Continue shifting sleep 15 minutes a day for 4/5 days, eventually the new daylight savings time will line up with the pre day light savings time.

Remember: Keep the lights dim, TV off, music calming in the hour (or more) prior to bedtime. Dimming the lights before bedtime will help your child start producing Melatonin, that lovely sleepy hormone!

If you have a toddler very interested in clocks!: Hide the Time

We lie to our children all the time. “No i don’t know where your Halloween candy went, Susan! Gosh, let me help you look!” This is a point in your parental life where you will lie AGAIN, but for everyone’s good.

For toddler age and older children who have digital clocks in their room, put a piece of tape over the minute area on their clock. This way your child will see the hour, but not the minutes (which may confuse them with the time change and earlier/later bedtime to adapt).

If you have an infant waking at  5 am: Wait it Out

If you have a baby, they are going to take a little more coaxing to adjust. If your baby wakes and hour earlier than usual, say 5am instead of 6am, resist rushing into the room when she first cries. Wait until ten after the first day, twenty after the following day, and then 6:30 the third day. By the end of the week, your baby’s schedule should be adjusted to the new time and she’ll be waking up at her usual hour.

Daylight Savings is cruel. Hopefully, these tips help but if not, you know where to find me!

Heidi@eatsleepdream.love