Yours in sleep,
Tracie / Rest Well Baby
(@restwellbabysleep on Instagram)
(@restwellbaby on FB)
A bedtime routine, which is a series of soothing activities that you do in the same order each night before bed, is an important step in developing healthy sleep habits. These repetitive, calming activities help your little one prepare for sleep by helping him/her relax, slow down and transition from awake time/play time to nighttime/sleep time. A predictable bedtime routine can also give your little one a sense of security and may lead to an easier time falling asleep and staying asleep.
Yours in sleep, Tracie / Rest Well Baby (@restwellbabysleep on Instagram) (@restwellbaby on FB) To many parents it may sound like a strange question to ask since getting their little ones to sleep can sometimes be a challenge, but to other parents whose little ones who seem to sleep more than their peers it may be helpful to know what The National Sleep Foundation recommends in terms of upper limits of sleep at different ages...
*For newborns (0-3 months of age) generally no more than 19 hours total (naps & night) in a 24 hour period. *For infants (4-11 months) no more than 18 hours total (naps & night) in a 24 hour period. *For toddlers (1-2 years) no more than 16 hours total (naps & night) in a 24 hour period. *For pre-school aged children (3-5years) no more than 14 hours total (naps & night) in a 24 hour period. If your little one is routinely sleeping longer than these upper limits you may want to speak to your child's pediatrician to make sure that the sleep your child is getting is restorative and/or that there is nothing underlying going on. Yours in sleep, Tracie / Rest Well Baby www.restwellbaby.com Separation anxiety ebbs and flows over the first couple of years of life. Here are a few tips on how to handle it when it comes to sleep:
*Practice separating during the day. Play games like peek-a-boo, hide-and-seek, etc. *Make sure you're following an age-appropriate sleep schedule. *Make sure your little one is comfortable and familiar with his/her sleep space and their sleep space is conducive to sleep. *Implement a consistent, soothing bedtime routine. *Create a simple goodbye/goodnight ritual. *Comfort your child as needed, but stay calm and confident. *Be careful about creating any new habits (or re-introducing any old habits) that you ultimately don't want to have. *If your baby/toddler is old enough, consider giving them a safe transitional object (small teddy bear of lovie) to sleep with. If your little one is not sleeping well, please do not hesitate to reach out to me directly at: [email protected] Yours in sleep, Tracie / Rest Well Baby (@restwellbabysleep on Instagram) (@restwellbaby on FB) One of the best things we can do as parents is take good care of ourselves and model healthy sleep habits to our children. If you are wondering what you can to do improve your sleep, here are a few tips:
*Make sure your bed is comfortable (good mattress, no clutter) *Keep your room dark and the temperature on the cool side (68-72 degrees) at night. *If your feet are cold, wear socks to bed. *Take a warm bath before bedtime. *Limit your caffeine and alcohol consumption. Both can interfere with your sleep. *Try using lavender scented products (such as bath salts and lotions) for their relaxing properties. *Go to bed and wake up at the same time every day (weekends included). *Keep electronics (TV, phone, laptop) out of the bedroom or at least turn them off 1-2 hours before bedtime. *Consider implementing a soothing bedtime routine (i.e.: read a book, listen to quiet music, have a cup of caffeine free herbal tea). *When possible, enlist the help of family or friends so you can find some time to recharge. *And if you have a baby, toddler or young child who is not sleeping well, please reach out to me directly at: [email protected] to learn how I can help your family get the gift of sleep! Yours in sleep, Tracie / Rest Well Baby I like to call vacations with young children, relocation. Those who have traveled with little ones probably know what I mean :)
While even the best of sleepers can have a difficult time sleeping away from home here are a few things you can do to help sleep go more smoothly while on vacation... *Try to follow your child's regular schedule (eating, naps & bedtime) as much as possible. *When you arrive at your destination, spend time with your little one in the room where he/she will be sleeping to help him/her become more acclimated and comfortable. *Bringing along familiar things from home can be comforting. Consider packing your own crib sheet, night light, your child's lovey, books that are a part of your child's bedtime routine, etc. *If you are traveling across time zones it is best to switch your child to his/her usual wake/sleep times according to the new clock. Exposure to sunlight (particularly in the morning) can help the body adjust. *Enjoy your vacation! If your child's sleep gets off course a little bit you can always work on readjusting when you're back home. Do you have a baby, toddler or young child that doesn't sleep well? If so, please email me directly at: [email protected] to learn how I can help your family get the gift of sleep. Yours in sleep, Tracie / Rest Well Baby Here are some tips to try to help your little one sleep better:
*Establish a bedtime routine - a series of soothing activities that you do in the same order every night before bed. Babies thrive with repetition. This routine can help improve sleep. You can start implementing this routine as early as 8 weeks of age. *Help support your baby's natural body clock (circadian rhythm). When it's time to sleep during the day and at night you want to keep your baby's sleep environment dark by closing the blinds and turning off the lights. When it's time to be awake open the blinds and keep the lights on. *Have a sleep environment that is sleep friendly. Like adults, babies sleep best in a quiet, cool environment that is free from stimulation (mobiles, musical aquariums, etc.) *Follow an age-appropriate schedule. Sleep begets sleep and the better a baby sleeps during the day at age-appropriate times and for age-appropriate durations, typically the easier the night. Do you want some individualized assistance in helping your baby or toddler sleep better? If so, reach out to me directly: [email protected] to learn how I can help your family get the gift of sleep. Yours in sleep, Tracie / Rest Well Baby (@restwellbabysleep - Instagram) (@restwellbaby - FB) Who doesn’t want that quick fix? To wave the magic. We all do! But the truth is, in order to improve your child’s sleep you have to be willing to make changes and to stay consistent with new, healthy routines. And these changes are usually met with resistance (at least initially). It can take time and effort. But if you commit to the process and follow the plan your child’s sleep should improve. And if you want help along the way, I’m here for you! You don’t have to do it alone.
If you’d like to schedule a free 15 minute introductory phone call to learn how I can help, please feel free to email me directly at: [email protected] Yours in sleep, Tracie / Rest Well Baby (@restwellbabysleep on Instagram) (@restwellbaby on FB) Most children experience nighttime fears at some point. It's not uncommon for toddlers and preschool aged children to express fears of the dark, not wanting to be alone, fears of certain objects, etc. Experiencing these types of fears is normal (unless it's excessive and interfering with your child's quality of life) and frequently age-related. Here are a few tips on how to handle nighttime fears in young children:
*If your little one is interested, talk to him/her during the day about what is causing them to be afraid at night. Just be careful not to lead the witness, dismiss the fear or build the fear up. *Limit potentially scary tv shows, movies, books, etc. *Have your child play in his/her room during the day so they are comfortable and don't just associate their room with sleep. *A night light can be a helpful tool for toddlers and preschool aged children. You just want to make sure that it's not too bright (if you can read book with the night light on, it's too bright). *Having a transitional/security object (such as a lovie, stuffed animal or small blanket) may help your little one to feel more relaxed at bedtime and in the middle of the night. *Maintain a soothing, consistent, pre-bed routine. Children thrive and feel safe with structure. *Build self confidence during the day. If you believe your child is okay and can sleep independently at night, they will hopefully believe it too. *Provide reassurance, but don't let it delay bedtime. If your toddler or preschooler is experiencing sleep challenges, please do not hesitate to reach out ([email protected]) to learn how I can help. Yours in sleep, Tracie / Rest Well Baby (@restwellbabysleep on Instagram) (@restwellbaby on FB) Did you know that on average new parents get less than 5 hours of sleep per night for the first year of their baby's life?
Yep, it’s true! However, it doesn’t have to be like this. There is a light at the end of the tunnel, if what’s going on sleep wise in your house isn’t working. Imagine getting to a place where your little one is able to fall asleep and stay asleep without your assistance. It’s possible! Please feel free to reach out to me directly [email protected] to learn how I can help your family get the gift of sleep. Yours in sleep, Tracie / Rest Well Baby (@restwellbabysleep on Instagram) (@restwellbaby on FB) Babies and toddlers that have earlier bedtimes tend to sleep better, have an easier time falling asleep & wake less often at night. The reason being is that babies & toddlers have body clocks that are programed to sleep best when bedtime is between 6:00-8:00pm. The exact bedtime depends on the age of the child, their nap schedule, etc. When little ones go to bed past their ideal bedtime they tend to become overtired and when little ones go to bed overtired their body's natural production of melatonin (the hormone that makes us sleepy) decreases due to an increase in adrenaline. This can then lead to a more difficult bedtime, more wakeups at night and/or waking up earlier in the morning. Not only does sleep beget sleep, but the timing of sleep is incredibly important as well.
If you have a little one struggling to fall asleep at bedtime, please reach out to me directly at: [email protected] to learn how I can help give your family the gift of sleep! Yours in sleep, Tracie / Rest Well Baby (@restwellbabysleep on Instagram) (@restwellbaby on FB) |
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