How Can I Help?

Life looks very different today than it did even a few weeks ago.  We are bombarded by information and statistics hourly.  It’s difficult to shut off, and emotions are running high.  Some of us continue to work outside the home doing essential jobs, and some of us are doing our part by staying home.  Some days are easier than others, but every day has its tough moments. We’ve all had to make adjustments in every part of our lives.

I’ve been thinking a lot about this quote from H. Jackson Brown, Jr:

“Life is slippery.  Here, take my hand.” 

As we navigate these uncertain times together, I’ve been thinking about how I can reach out and help you.  And since my expertise is around young children and sleep, I wanted to share a few things with you in the hope that you’ll find them helpful.

Since we’re all focused on our health right now, it’s important to remember that one of the very best ways to maintain a strong immune system is to get an appropriate amount of sleep each night.  Our immune system’s ability to fight viruses can be compromised if we are stressed, and stress hormones are at their lowest when we sleep.   If you’ve got a little one in the house who isn’t sleeping well, getting a good night’s sleep is tricky.

I have some tips to share with you that can make a big difference.  And the best part is that you can try them tonight!

Sleep Tip #1: Watch Wake Windows

One of the biggest enemies of sleep – especially for babies and toddlers – is overtiredness.  Many parents are surprised to learn just how quickly their children get overtired.  Here’s a quick guide to how long your child should be awake between naps during the day:

Newborns (0-12 Weeks): 45 minutes

3-5 Months: 1.5–2 hours

6–8 months: 2–3 hours

9–12 months: 3-4 hours

13 months to 2.5 years: 5–6 hours

If you get your little one down for a nap before they get overtired, you’ll find that they fall asleep more easily and that they are more relaxed at bedtime, too!

Sleep Tip #2: Keep it Dark

We all sleep better in the dark (babies and toddlers included). 

In short, being in the dark means the secretion of melatonin, a natural hormone that helps us sleep. Try making your child’s room as dark as possible. (I recommend using blackout blinds, taping garbage bags over the windows, or whatever it takes!) In many cases, even the glow from a nightlight or a digital alarm clock can be enough to disrupt your child’s sleep. This will make a big difference, especially for naps during the day.

Sleep Tip #3: Stay Predictable

Babies and toddlers love predictable routines.  Routines foster feelings of safety and security for our little ones.  And a predictable bedtime routine (lasting no longer than 30 minutes) is a great way to let your child know that sleep is coming.

Once you’ve completed your bedtime routine, keep things calm and quiet. Many kiddos will try to “drag out” bedtime by playing games, throwing toys out of the crib, standing up, etc. Don’t participate.  If your little one has thrown their blanket or favorite stuffed toy out of the crib, calmly return the item without saying a word. If you are calm and don’t engage, this shouldn’t last too long.

Your bedtime routine might include a bath, massage, breastfeeding or bottle, and a story or song.  The most important thing is to stick to your routine every night so that it’s predictable for your babe.

Sleep Tip #4: Feed After Naps, Not Before

For a lot of little ones, the single biggest reason they don’t sleep well has to do with a feeding-sleep association.  Essentially, your baby or toddler has “linked” the ideas of feeding and sleeping. They think they need a bottle or nursing session before they can fall asleep. By offering a feeding right after naptime – instead of before – you can help your child break this feeding- sleep association.

Sleep Tip #5: Same Place, Same Time

Remembering that our children love predictability, it’s a good idea to have your child sleep in the same place at the same time – every day.  Aiming for naptime and nighttime sleep to happen in their crib/bassinet/bed, rather on the go can make a big difference.  For many parents, simply changing where their child naps during the day means a big improvement in the length and quality of nighttime sleep.

Sleep Tip #6: Take Five

When you put your little one to bed for naps or at night, make sure the five-minute period before they go to bed is calm and relaxing.  Save the tickle fights, TV, and tossing in the air for when they wake up.  This will help your babe be ready to settle into sleep.

You can implement any or all of these tips today, and I hope you’ll find them helpful.  Every child and every family is unique, and if your little one has a sleep issue that’s been going on for a long time, there’s a good chance that no single tip will get them sleeping through the night, but I encourage you to give some of these a try and let me know how it goes. 

We’re in This Together

Know that you’re not alone right now.  We are all experiencing long days, disrupted routines, changes in childcare and school, and worry about loved ones.  We are also all experiencing the power of human kindness and incredible gratitude for those who continue to put others first and keep our essential services running.  Stay home if possible, stay safe, and be kind. 

And if you’d like some help with sleep, you know where to find me.