Many clients that are new to the sleep coaching world wonder how the process works. At Rest Well Baby, once a consultation date has been set, each family is asked to fill out an 8 page history form, which helps give a clear and detailed picture of the sleep issue(s), parenting style, sleep goal(s), child's temperament, etc... which assists in creating the individualized sleep plan. I spend time personally reviewing each history form in depth and preparing the initial sleep plan prior to the consultation. Then each family has a personalized consultation either in person or via phone where I disseminates basic sleep information, asks questions, answers questions, finalize the sleep plan that is unique to each family, go over how best to implement the plan and provide support & reassurance. Following the consultation, I strongly suggest a series of follow-ups via email and/or phone during the active coaching phase of sleep training. During these follow-ups I help clients adjust the plan as necessary, answer questions & make suggestions, and provide emotional support and encouragement. Most clients would agree that these follow-ups are extremely helpful and integral to the success of the coaching process. I work with only a select number of families at a time to ensure that each family is getting the undivided attention they deserve. On average, I spend between 5-8 hours working with each family and each family is benefiting from my degree in counseling, my training and experience as a Certified Gentle Sleep Coach, and my access to top specialists in the field. I am extremely passionate about helping tired families get the sleep they need. If I can help your family, please don't hesitate to contact me at: email@example.com
A lot of parents are concerned about their child's sleep needs, but neglect their own. If you are a tired parent it is important to make your sleep needs a priority. Here are some tips to help you establish a healthy sleep routine:
1. Having a consistent bedtime and wake up time can help your body know when it is time to sleep. Just like children's bodies respond well to routines, adult bodies do too!
2. Allow yourself time to transition from the hectic day before heading to bed. Taking a warm bath, reading a book, listing to some soft music or meditating can all help your body relax and prepare for sleep.
3. Keep your bedroom dark and quiet and try to go to bed without the television on.
4. Try to keep caffeine and alcohol to a minimum as it can interfere with sleep causing you to wake up more during the night.
5. Exercising in the morning or afternoon (just not right before bed) can make it easier for your body settle into sleep.
6. If you have insomnia and you are still wide awake after 15 minutes it can be helpful to do something relaxing (like reading a book) and when you feel tired, head back to bed.
Wishing you all a restful nights sleep!
While it is true that older children do tend to have less sleep disturbances than younger children do, sleep disturbances can still happen for a variety of reasons. Two of the more common sleep disturbances in older children are illness and emotions (upset feelings, fears, stress, etc..). Below are some tips to help older children get the sleep they need:
1. No hyper activity right before bed
2. Taking a warm bath before bed to help relax the body
3. Reading or listening to quiet music can be very soothing
4. Room darkening shades to keep out the light
5. A white noise machine to help drown out outside noise
6. Keeping the bedrooms at a cool, but comfortable temperature
7. Talking with your child about his/her stresses, fears, etc... can potentially help your child to not feel alone. And having his/her feelings validated may in turn help him/her sleep better.
Wishing you all a restful nights sleep!
Tracie Kesatie is a Pediatric Sleep Consultant and an experienced mother of three. Learn more at: www.restwellbaby.com