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Mystery Solved: Understanding your stress responses: be less reactive, less shut down and enhance your connection to others.
Do you Sometimes Feel like this? Totally “MAXED-OUT” ? Photo by Finn Hackshaw on Unsplash
Do you Sometimes Feel like this? Totally “MAXED-OUT” ? Photo by Finn Hackshaw on Unsplash
During this quarantine time, I think the one thing we can all agree upon is that we are all dealing with stressful thoughts and big, bizarre emotional responses.
I am normally very even-keeled and adaptable, but this "shelter-in-place lifestyle has started to take its toll. I have noticed I am definitely riggered by the "small stuff" or I lose motivation doing things that normally delight me...I hated the way I felt, so I knew I needed to find some answers.
Thank goodness I attended an amazing workshop by Chantal Donnelly of Body Insight. Chantal has a unique combination of expertise. She is a stress management and nervous system expert, as well as a certified Resilience Toolkit Facilitator and a physical therapist. In other words, Chantal deeply understands the science behind the mind-body connection.
Learning form her, helped me "feel normal again" and thus, I just knew I had to interview her to share her knowledge by explaining the nature of stress responses, especially what happens during a pandemic. In this interview, she shares critical insights and offers some EASY and FAST tools that you can use to calm down and regulate yourself so you feel "like-yourself" again!
[youtube https://www.youtube.com/watch?v=tA3gsJ2eA7Y&w=560&h=315]
I hope this interview helped you "normalize" your feelings and reactions to life during Covid-19. If you join her email list ,you can participate in one of her upcoming STRESS INSIGHTS workshops that will help you to be less reactive, less shut down and enhance your creativity and connection to others.
Also, in the interview, Chantal mentions that sometimes heightened stress responses can cause "floating pain" so if this sounds familiar, please know Chantal created two rehabilitation videos; “Pain Free at Work” and “Strong Knees” which are both available online at Udemy.com.
Chantal can also work with you one-on-one to address your specific situation. You can reach her at:
Chantal Donnelly, MPT, Certified Resilience Toolkit Facilitator
Body Insight Inc.
213.215.6778
May you stay healthy in body, mind and spirit!
Sleep is Bliss, Let's get you more!
If you feel totally “maxed out” because your baby is not sleeping well or taking “crap naps” than please don’t hesitate to reach out for support and gain insight on how to solve the sleep struggles once and for all. I offer guilt-free, gentle sleep coaching for newborns all the way to 6 year old children. I help you solve all your baby sleep issues! You can schedule a 45 minute Sleep Strategy Session so we can talk LIVE about your sleep struggles and determine the right next steps to help you and your family be well rested!
Tips & Tricks for The Spring Time Change 2020
Tips & Tricks for Spring Time Change 2020 Photo by Danny De los Reyes on Unsplash
Tips & Tricks for Spring Time Change 2020 Photo by Danny De los Reyes on Unsplash
It’s that time again: the “Spring Forward” 2020 Time change. In the US, we will turn our clocks ahead one hour this weekend at 2:00 a.m. on Sunday, March 8th, 2020. If you are in Europe, the time change will begin on March 29th, 2020.
I am looking forward to the extra daylight and a dose of Vitamin D from the sunshine. As with all time changes, the family should be prepared and expect some sleep disruptions and have tips and strategies on how to tackle it all.
If you employ these tips, it will be easier for your to support your little ones through their own transition.
This time change can often be very difficult for children. After all, imagine being used to a 7pm bedtime and now it’s been moved to what your body feels is 6pm!.
Be patient as it does take the body 5-10 days for the natural circadian rhythm to get back on track.
To make the transition easier, I have outlined some tips to help your baby or toddler make a gentle change. Don’t worry. There are a couple of ways to tackle this transition and you can choose the one that suits your style and your child’s needs the best.
Before the time change…be diligent that your child is getting adequate naps so that they aren’t overtired.
Be prepared for your baby’s bedtime to feel earlier, since it actually is earlier. Remember, we’re jumping ahead a full hour, so what used to be 6:00 p.m. is now 7:00 p.m. (but it will still feel like 6:00 p.m. to your baby).
Exposure to morning light can help the body “reset” the circadian rhythm. If it’s too cold, open the windows and let in some natural light. Try to get at least thirty minutes of sunlight first thing in the morning for that initial week to help your body tune into the time change.
I recommend that you choose between two transition methods
Transition Method 1: Pretend that Nothing Has Changed.
Best Method for Families with children with “early rising” tendencies (up before 6am)
Best Method for busy Parents who already feel “rushed” at bedtime.
If you have a child that actually wakes up before 6am, then this may be the right method for you. This method is probably the easiest for most families, as you will follow your daily routine according to the clock, but everything will be pushed ahead one hour.
If you choose this method do the following:
Move your clock ahead an hour on Saturday night, and proceed with your normal day Sunday.
Note: be aware that following this “do nothing approach” means your child will lose an hour, which has the potential to create a struggle at bedtime, because bedtime will be a full hour earlier than it was last night.
Because your baby or toddler is not aware that the time has changed, they will wake up at their normal time (hopefully), but instead of 6:00 a.m., it will be 7:00 a.m. (see what I mean about solving that pesky early rising issue?).
However, don't let your child sleep past 7:30 or 8am or else bedtime will be harder.
Proceed with your normal day, and be sure that your meals and naps, and bedtime are at the appropriate time (you may have to watch the clock).
Remember that your baby will be going to bed at their “regular time”. For example, if your baby is used to a 7:00 p.m. bedtime, put them to bed at the NEW 7:00 p.m. (which was previously 6:00 p.m.). It is very possible that meals and naps will fall into place naturally with this method, but be prepared that your child may not actually be tired at bedtime yet. Remember, they don’t understand why they’ve lost an hour, and it’s suddenly still light out at bedtime, so you may have to be a bit flexible or now might be the time to install those room darkening shades.
This method of adjustment seldom takes more than a week!
Transition Method 2: Make DAILY adjustments
Best for families that know the time change will be hard on their kiddo
Best for families who feel more secure when they “plan in advance”
About 5 days before the time change, begin putting your child to bed 10-20 minutes earlier, moving the time back every day or few days until you reach a full hour. So, if your child has a 7:00 p.m. bedtime, you want to begin with bedtime at 6:40 p.m. ,then 6:20 p.m., then 6:00 p.m.
Be consistent as possible with your baby’s food and sleep schedule. This means that you need to shift all meals, snacks, and naps a half hour earlier as well.
Watch the clock to stay on the new schedule of 30 minutes earlier.
Don’t forget to wake your child a bit earlier to help with this transition schedule.
After about a week, your child should be back at their 7:00 p.m. bedtime.
Adjust all meals, snacks, and naps to fit the “new” schedule on the same day that you shift to your child’s new, fully-adjusted bedtime.
Here is an example: If your baby or toddler’s bedtime is 7 pm, it will look like this:
Wednesday 3/4/20 : 6:40 pm bedtime
Thursday 3/5/20: 6:30 pm bedtime
Friday: 3/6/20 6:20 pm bedtime
Saturday 3/7/20: 6:10 pm bedtime
Sunday 3/8/20: 7 pm bedtime (new time—old time will be 6 pm)
Keep in mind that the goal is to be back to your baby’s normal bedtime (and routine) in just a few days (some children may take a bit longer, so don’t fret if your child takes a week or so).
Whichever method you choose, it’s important to remember that your baby’s internal clock is used to Standard Time. You may need to revert to some sleep training methods for a few days to help ease the time change. “Springing forward” also means that nights are shorter, which may be an issue for some children who are used to dark winter nights. Remember, every child is different, and your little one will adjust, but don’t fret if it’s not overnight (some toddlers can take a few weeks to adjust!). Prepare for the transition to take a few days, and watch for those sleep cues that will tell you when your child is tired and ready to sleep!
Tips for Parents:
Eliminate all caffeine after 1:30 p.m. this week in order to make it easier to go to bed earlier.
If possible, also avoid alcohol this weekend, which negatively affects sleep.
Go to bed 15 minutes earlier than usual on the Thursday 3/5/20
On Friday 3/6/20 go to bed 30 minutes earlier than usual.
On Saturday try to go to bed 45 minutes earlier than your usual bedtime (notice a pattern?).
Overview On How To Handle Daylight Saving Time:
Decide which Daylight Savings sleep transition method you want to use to help your child adjust.
Take your baby’s internal clock into account and watch for sleepy cues.
Check to see if light is an issue, and consider purchasing room-darkening shades for bedtime, but also expose them to morning light in that first week to “reset” their internal clock.
Most importantly, be flexible and patient. A time change is often hard on kids and adults alike. Readjustment can take about 5-10 days. Just be mindful of the clock and your schedule.
Keep evening plans calm and watch for sleepy cues. Dim the lights in house and avoid screen-time that can be too stimulating.
If needed, use your preferred sleep training method to help encourage sleep and help your baby get the rest he/she needs.
I hope this information helps you feel informed and confident on how to enjoy Blissful Sleep!
If you happen to run into “glitches” with this time change, you may want to talk to a sleep expert to get sleep back on track. Please don’t hesitate to contact me for a
Please join my Facebook and Instagram Sleep is Bliss tribes.
Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.
I help sleep-deprived families get where they need to be: well-rested.
There Is No Need To "Cry-It-Out"
I Offer Guilt-Free, Gentle Sleep Coaching
Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.
With proven, evidence-based methods, an expert, signature process, and full-service support,
I help you tenderly teach the “skills of sleep” to your child.
I’ve Helped Over 1000 Families Sleep Through The Night.
That’s More Than 3000 Family Members Now Sleeping Better.
Let Me Help Your Whole Family Sleep Better, Too.
Can Prenatal Vitamins Cause Weight Gain?
Moms want to feel health and vibrant during pregnancy. Taking a prenatal vitamin is part of taking care of you and the baby, but with so many options, how do you know what vitamin is best for you? How do you know if the prenatal vitamin might cause unexpected weigh gain? To learn all the details on this important topic, read this informative blog.
I work with mothers every day and often we dive into other topics besides sleep. In fact, once we get their child sleeping through the night, it opens the door for moms to actually consider having another baby since they finally feel well-rested and there is harmony in their household. Thus, our conversations turn to all things pregnancy and how to prepare and make the next pregnancy healthy and vibrant. I have a relationship with a great blog called Moms Love Best and Caitlin Goodwin MSN, RN, CNM, who is a Certified Nurse-Midwife, clinical instructor and educator, had some amazing information to share on prenatal vitamins and weight gain. https://momlovesbest.com/pregnancy/maternity-health/prenatal-vitamin-weight-gain
Are you currently expecting and worried you’re gaining too much weight too quickly? Do you wonder if your prenatal vitamins could be contributing to your weight gain?
It’s never too early to start taking care of your baby, and a prenatal vitamin will get you both off to a healthy start. But are there any risks associated with prenatal vitamins? Could they possibly cause weight gain or any other side effects?
We will discuss why it’s important to take a prenatal vitamin and when you should start taking one. We’ll also consider whether they cause weight gain, and what to do if you’re experiencing sudden weight gain or other possible side effects from your prenatal vitamins.
Table of Contents
Why Take A Prenatal Vitamin?
Proper nutrition is important for you and your baby’s health. Your baby depends on you for all of their nutrition needs, and it’s likely your diet could be lacking in vitamins and minerals needed to support a healthy pregnancy.
Taking a prenatal vitamin will fill those nutritional gaps essential for healthy fetal development. It’s even more important to take a prenatal vitamin if you have any dietary restrictions, health issues, or pregnancy complications (1).
Other benefits of prenatal vitamins include:
Reduced nausea: Vitamin B6 has been shown to reduce nausea associated with morning sickness. Women who use prenatal vitamins before conception tend to have less nausea in the first trimester than those who don’t.
Fertility boost: Research proves that taking a prenatal vitamin boosts your chances of conceiving a healthy baby faster.
Reduced risk of congenital disabilities: The biggest reason to take a prenatal vitamin is to ensure you get enough folic acid. Folic acid drastically reduces the risk of neural tube defects in your growing baby (2).
While it’s true that supplementing with Vitamin B6 reduces nausea, prenatal vitamins do not have the same effect. Many women experience nausea after taking their vitamin due to the iron (3).
Some mothers cut down on nausea by splitting their vitamin in half and taking it twice a day. Others prefer to take the vitamin after dinner.
If you are absolutely unable to take typical prenatal vitamins, consider a gummy prenatal vitamin until your nausea subsides.
However, switch to a conventional prenatal vitamin after the first trimester because gummy vitamins don’t have the iron your body and baby need.
Can’t I Just Take A Multivitamin?
Prenatal vitamins are specifically formulated to meet you and your growing baby’s nutritional needs, whereas a multivitamin will only meet the needs of your body.
Pregnancy increases your daily intake requirement for vitamins and minerals to support proper fetal development. Prenatal vitamins typically provide higher doses of folic acid (folate or folate supplements) which help prevent neural tube defects. They also supply iron which prevents anemia and supports baby’s development, and calcium to support bone development.
Most prenatal vitamins also contain DHA (docosahexaenoic acid) to support the development of the baby’s brain, eyes, and nervous system.
When Should I Start Taking Them?
Healthcare professionals recommend starting a prenatal vitamin three months before you conceive to prepare your body to grow a baby. However, we all know pregnancies aren’t always planned. So if you were just surprised with a positive pregnancy test, start taking a prenatal vitamin right away.
Will They Make Me Gain Weight?
There is no evidence that prenatal vitamins make you gain weight. Most pregnant women gain about 25-35 pounds throughout their pregnancy whether they use a prenatal vitamin or not. And since vitamins contain zero calories, the weight gain is likely just due to the pregnancy itself.
The Iron in prenatal vitamins can cause constipation and bloating, making your clothes feel tighter. But no one can definitively proclaim them as causing you to gain weight.
When experiencing constipation and bloating, I recommend that moms increase fiber and fluids, but if that’s not enough they can take docusate sodium.
But Why The Sudden Weight Gain?
If you experience sudden weight gain at any point throughout your pregnancy, visit your doctor as soon as possible. If combined with a severe persistent headache, visual changes, or right upper abdominal pain, this could be a sign of preeclampsia (4).
Preeclampsia is nothing to mess with. It can have severe effects for both you and your baby, such as low birth weight, miscarriage, stillbirth, seizures, and even maternal death.
Other Side Effects Of Prenatal Vitamins
There is no way to tell if prenatal vitamins can make you gain weight, but they can cause other minor side effects for some women, such as:
Nausea and vomiting.
Constipation or diarrhea.
Dark stools.
Metallic taste.
Sleeplessness.
Loss of appetite.
Bright yellow or green coloration in urine.
However, most of these side effects are symptoms common with pregnancy, so it can be difficult to determine if it is truly the prenatal vitamin causing them. Talk with your healthcare provider about any side effects you may have from taking prenatal vitamins (5).
To Sum it Up
Taking a prenatal vitamin will support you and your baby’s health. They’ve even been shown to boost fertility, increase iron levels, and reduce the chances of birth defects. By taking a prenatal vitamin three months before planning to conceive, you will receive enough folic acid, calcium, and iron to support a growing baby.
Although prenatal vitamins can cause constipation, bloating, and other minor side effects for some women, there is no proof they can cause weight gain. Because they contain zero calories, your weight gain is most likely just from the pregnancy itself.
Take Note
If you are experiencing sudden weight, contact your physician as soon as possible, as this can be a sign of serious pregnancy complications.
Did you experience any side effects while taking prenatal vitamins or experience any abnormal weight gain during pregnancy? Share your experiences with us in the comments and be sure to share this post with your expecting mama friends.
To see the original post by Caitlin Goodwin, MSN, RN, CNM go to https://momlovesbest.com/pregnancy/maternity-health/prenatal-vitamin-weight-gain
Caitlin Goodwin MSN, RN, CNM is a Certified Nurse-Midwife, clinical instructor and educator. She has ten years of nursing experience and enjoys blogging about family travel and autism in her free time.
GOT KIDS? NEED SLEEP?
Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.
I help sleep-deprived families get where they need to be: well-rested.
There Is No Need To "Cry-It-Out"
I Offer Guilt-Free, Gentle Sleep Coaching
Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.
With proven, evidence-based methods, an expert, signature process, and full-service support,
I help you tenderly teach the “skills of sleep” to your child.
I’ve Helped Over 800 Families Sleep Through The Night.
That’s More Than 2,400 Family Members Now Sleeping Better.
Let Me Help Your Whole Family Sleep Better, Too.
Click HERE to schedule a live 45 minute Sleep Strategy Session where you can gain expert insights into how to tackle the sleep struggles once and for all!
Sleep Tips to Tackle The Fall Time Change On November 3, 2019
Tips to Tackle the Fall 2019 Time Change. Watch the video tutorial and read the blog to get step-by-step directions to help you and your child manage the Fall Time Change to maximize blissful sleep.
Sleep Tips to Tackle the Fall 2019 Time Change.
Sleep Tips to Tackle the Fall 2019 Time Change.
Every time there is a seasonal time change, parents call me with great trepidation about how this time change will affect their child’s sleep patterns. This fear really hits the parents that have finally succeeded in getting their child sleeping through the night or the parents that have finally “found harmony” in the household routine after the hustle of “back to school/daycare” transitions. Right when you think you have it all figured out, the seasonal fall time change looms as a possible sleep disrupter. No worries, I am going to help you manage the change to minimize stress and confusion!
Click for a short video to learn about the time change sleep strategies
I recommend reading the whole blog to get the “full picture” on the steps you will want to take to maximize blissful sleep.
So here are some facts to consider:
Daylight Savings in the US is on Sunday November 3rd 2019.
You will “fall back” by setting your clocks back by one hour.
This fall time change is often EASIER than the spring time change. You will enjoy a “bonus hour” of overall sleep and a “bonus hour” of light in the morning. Thus, waking up in the morning will definitely be easier.
In the evening, it will be darker one hour earlier. You may find that both you and the kiddos will likely become drowsy earlier.
Seasonal time change is all about working with the biological rhythms which are primarily driven by natural light and the onset of darkness and adapting the schedule and routine of your day (i.e.: wake times, meal times, nap times, etc.)
Please know it can take up to 2 weeks for a child to make the transition to the new time change, so be patient and mindful of your child’s needs.
There are two strategies to consider in tackling the fall time change for children 6 months-6 years of age.
Proactive Approach: Make changes to your routine 3-7 days prior to the time change.
This strategy of incremental change is best for children that tend to be early risers (waking before 6am) or children that tend to be sensitive to schedule changes.
How To Make Incremental Changes:
Start putting your child to bed 10-15 minutes later than his or her normal naptime or bedtime and of course, make similar changes to the nap schedule and meal schedule.
Every other day/night, try to “bump up” naptime/bedtime by 10-15 minutes. Do this until the night of the time change.
The goal is to complete shifting your child’s bedtime schedule up by an hour by the time the clock changes. For example: your child’s normal nap time is 8:45am, bump it to 9am and do this for 2 days and then, bump to 9:15am for 2 days and so on. If you would rather “work” the bedtime angle than if bedtime is normally 7pm. During the days leading up to the time change, push bedtime to 7:15, 7:30, 7:45, 8pm…then when the time change happens, the 8pm bedtime will “FALL BACK” to 7pm and your child will already be in the mode for the new bedtime.
If you try this method and your child starts waking before 6am, then STOP and go back to your old schedule. You will need to adjust to new time change in the “Just in time” method.
The “Just In Time” Strategy: Move all your meals, nap times and bedtimes to the new time on November 3rd, 2019.
This strategy is best for those that don’t have the time or inclination to plan ahead.
This might also mean your child may wake earlier in the morning for the first week or so, but soon things will normalize.
How to do the “Just in Time” option: Sync with new clock times on November 3, 2019.
If your child starts to wake before 6am, (which is considered early rising) than it is imperative that you attend to this early rising or else it will persist. I highly recommend reading my post on early rising.
If you experience early rising, go to your child’s room, remind him or her it is still time for sleeping and try to soothe him or her back to sleep. (can use a tot clock for children 2.5 yrs of age and older)
If the child does not go back to sleep, then use this strategy to make it “morning:” keep the room dark until 6am, then exit the room for 10-20 seconds, then re-enter the room and turn on the lights and open shades and then get your child out of bed.
In this way, you will not be reinforcing early rising and eventually your child’s circadian rhythm will get back on track. If you have ongoing issues with early rising after 10-14 days after the time change than it may be time for a sleep-tune up call.
In either case, it is important for children to get their daily dose of Vitamin D with morning light exposure. Turn on the lights, open your shades and, most importantly, try to give your child morning sunlight for at least 20-30 minutes a day during that first 7-10 days of the time change. This will help to reset your child’s circadian rhythm.
It’s also important to protect your sleep! Here are my time change tips for adults:
Since you are gaining an hour of sleep, it is often easier just to go to sleep at your normal time on Saturday night and then allow yourself to sleep in on Sunday morning. Then for the first couple of days, please know that your body will be busy regulating to the new time change, so light exposure in the morning will really help your body adjust.
Like jet lag, time changes take about a week to resolve and so it is wise to be patient and try to adhere to a flexible schedule and you will begin to see it all normalize. Happy Fall!!
If after the time change you are still having challenging sleep struggles, then don't hesitate to schedule a Sleep Tune-Up Session.
THERE IS NO NEED TO LIVE LIFE IN A SLEEP-DEPRIVED HAZE!
SCHEDULE YOUR SLEEP TUNE-UP SESSION HERE
I look forward to helping you restore easy and calm bedtimes, quiet, peaceful nights, reliable naps and harmonious, confident parenting!
As pediatric sleep expert and a trained and certified Gentle Sleep Coach. I offer an alternative to the “cry it out” methodology. I am on a mission to help parents tenderly teach the “skills of sleep” to their children through a guilt-free, gentle approach and a full-service, proven system to promote a gentle, reassuring, gradual change that results in drama-free bedtimes, peaceful nights, reliable naps, and marital harmony. Want to find out more? Click to know about my methodology . Click to find out how I can help you and your family members achieve Blissful Sleep.
Do you want to stay up-to-date on all the incredible information and interviews I have to share?
The Unexpected Solution to the Agony and Pain of Clogged Milk Ducts and Mastitis Infections
Are you a nursing mom?
Have you ever experienced the pain and agony of clogged ducts….or worse, a mastitis infection?
Do you want to learn an unexpected solution to help you overcome these difficult challenges?
Listen to this incredibly informative interview about a new wonderful therapeutic solution to help solve this important concern for all nursing moms! Dr. Elise Hamilton from Hamilton Chiropractic is passionate about helping nursing moms stay healthy and vibrant during their nursing years!
The Unexpected Solution to the Agony and Pain of Clogged Milk Ducts and Mastitis Infections
The Unexpected Solution to the Agony and Pain of Clogged Milk Ducts and Mastitis Infections
Are you a nursing mom?
Have you ever experienced the pain and agony of clogged ducts….or worse, a mastitis infection?
Do you want to learn an unexpected solution to help you overcome these difficult challenges?
Listen to this incredibly informative interview about a new wonderful therapeutic solution to help solve this important concern for all nursing moms! Dr. Elise Hamilton from Hamilton Chiropractic is passionate about helping nursing moms stay healthy and vibrant during their nursing years! (click the image below to listen).
Pediatric Chiropractic Care is so important for post-partum moms and babies. To find a trained and certified Pediatric Chiropractor for you and your baby you can go to ICPA4kids.com
If you are in the San Francisco Bay Area, you can find Dr. Elise Hamilton at
Hamilton Chiropractic
248A Harbor Blvd
Belmont, CA 90042
650-394-6045
Informative blogs on the benefits of pediatric chiropractic care for moms and babies can also be found through her website: Click Here to learn more about Clogged Milk Ducts and Mastitis infections.
Sleep Matters...For Everyone
Do you want to stay up-to-date on all the incredible information and interviews I have to share?
If so, please join my Facebook and Instagram tribes.
Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.
I help sleep-deprived families get where they need to be: well-rested.
There Is No Need To "Cry-It-Out"
I Offer Guilt-Free and Gentle Baby Sleep Coaching
Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.
With proven, evidence-based methods, an expert, signature process, and full-service support,
I help you tenderly teach the “skills of sleep” to your child.
I am a tenured Sleep Coach and I make sleep training easy with minimal tears.
I have Helped Over 800 Families Sleep Through The Night.
That’s More Than 2,400 Family Members Now Sleeping Better.
Let Me Help Your Whole Family Sleep Better, Too.
Click below to schedule a live 45 minute Sleep Strategy Session where you can gain expert insights from a tenured sleep consultant into how to tackle your baby sleep struggles once and for all!
3 Simple Ways New Parents Can Save on Pregnancy and Baby Needs
Did you know that pregnancy can cost anywhere from $9,000 - $250,000, depending on whether the mother has health insurance?
But that amount doesn’t even take into account other pregnancy necessities, such as maternity clothes, pregnancy books, prenatal vitamins, morning sickness meds, body pillows, noise machines, stretch mark prevention cream, and more--that are essential for getting through any pregnancy comfortably (or as comfortably as possible!)
Emily Graham of MightyMoms.Net has some advice on budget-friendly pregnancy preparation. My hope is that these tips and resources provided will help alleviate at least some of the money worries new moms face.
Do you have a new baby on the way soon? If so, you may feel overwhelmed by the pressure to prep for the months ahead. That pressure can be even more intense when you are prepping for a new baby on a tight budget, but it doesn’t have to be when you use these simple savings tips.
Stock Up on Baby Supplies Without Spending a Cent
If you’re like most expectant moms, you’ve likely got a lot of items on left to buy on your shopping list. Little things, like nursing bras and bottles, can really add up, but you want to at least make sure you have a few items that will make life as a new mom easier. One such thing is a nursing bra made for hands-free pumping from a company such as Kindred Bravely. Stocking up on a couple of these can be a lifesaver for busy new moms, especially when they are back at work and still need to pump. You may need to cover the costs of your nursing bras, or you could luck out and have your insurance help out with this expense. One thing that’s for sure is that a breast pump must be covered by your health insurance, per insurance laws. Being able to cross this must-have maternity item off your budget can be so helpful. You can put the savings toward more nursing bras or other items on your nesting checklist. Want even more free baby gear? Look online for new mom freebies that can cut down your new baby budget even more.
Check Out Online Coupons to Trim Your Pregnancy Prep Costs
As a new parent on a budget, online coupons and promo codes are a simple way to save. Many corporations, like Procter and Gamble, offer coupons on their website, but you can also browse dedicated coupon and discount sites. You should be able to find plenty of coupons and promo codes to help out with pregnancy and baby costs, but you should also make the most of your effort to find those great deals. Most grocery stores and retailers allow customers to stack coupons on eligible products, and you could end up paying little to nothing for the items in your shopping cart. Of course, the big savings do not have to stop with stacking. Once you checkout, be sure to save your receipts, and remember to use a rebate app to put even more money back into your budget. You can save up for cash back or choose from gift cards to help you snag more baby and pregnancy products for less cost.
Talk to Friends and Family Members About Throwing a Baby Shower
If you have a network of friends and family nearby, chances are they have offered to help during your pregnancy. So, take them up on that offer and ask them to help organize a baby shower. You can even provide your host or hostess with some budget baby shower tips, so you can have a baby shower without feeling guilty about the costs. Help your friends out by providing some inexpensive parting gifts for attendees (hint: you likely already have a few around your home) or see if someone has some leftover decor that can be used for your shower. You can help your hosts and guests out even more by registering for budget-friendly gifts. Be sure to include some pregnancy and baby basics on your registry, but look for easy ways to save on those essentials, such as opting for previous models or sale items. Once the shower is over, also be sure to thank your friends and family for their generosity by sending timely thank yous. Most people are happy to help you welcome your new bundle of joy with a few shower gifts, and it’s a good way to get the gear you need without going over your own budget.
Being ready for a new baby takes some planning, especially when it comes to sticking to a budget. So, use the tips above to add more savings to your pregnancy prep budget plan, and make sure you, your home, and your bank account are all prepared for the new arrival.
Sleep Matters...For Everyone
Do you want to stay up-to-date on all the incredible information and interviews I have to share?
If so, please join my Facebook and Instagram tribes.
Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.
I help sleep-deprived families get where they need to be: well-rested.
There Is No Need To "Cry-It-Out"
I Offer Guilt-Free, Gentle Sleep Coaching
Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.
With proven, evidence-based methods, an expert, signature process, and full-service support,
I help you tenderly teach the “skills of sleep” to your child.
I’ve Helped Over 800 Families Sleep Through The Night.
That’s More Than 2,400 Family Members Now Sleeping Better.
Let Me Help Your Whole Family Sleep Better, Too.
Click here to schedule a live 45 minute Sleep Strategy Session where you can gain expert insights into how to tackle the sleep struggles once and for all! (small fee applies)
Photo Credit: Unsplash
What You Might NOT KNOW About Your Pelvic Floor
After extensively interviewing Lori Yu, a Pelvic Floor Physical Therapist, I have to admit, I had been woefully uneducated in this area of women’s health and I had completely misunderstood and misjudged this important area of my anatomy. My hope in sharing this information is that you too will tune into this critical area of women's health that is often overlooked and NOT discussed. Trust me, YOU WANT TO KNOW THIS IMPORTANT INFORMATION ABOUT YOUR PELVIC FLOOR!
Do you know the REAL basis to Women's Health & Vitality.
It is not what you expect!
As you probably know by now by now, I am always out "in the field" gathering information and resources on important topics that will help you navigate all the elements of motherhood.
After extensively interviewing Lori Yu, a Pelvic Floor Physical Therapist, I have to admit, I had been woefully uneducated in this area and I had completely misunderstood and misjudged this important area of my anatomy.
I am proud to bring you critical information about women's health and vitality regarding the importance of maintaining the Pelvic Floor.
My hope in sharing this information is that you too will tune into this critical area of women's health that is often overlooked and NOT discussed. Trust me, THIS IS IMPORTANT INFORMATION!
Please take 20 minutes to listen to this truly important and valuable information from Lori You of Yu Physical Therapy.
Watch the interview, click on image below:
[youtube https://www.youtube.com/watch?v=MvDaBPV7d9w?rel=0&w=560&h=315]
Amazing information, right??
If you have questions that you want to ask Lori, she is ready and available to do a Pelvic Floor Triage Session: Book a phone or zoom/skype session with Lori to learn more about pelvic health or ask questions about your current situation.Cost: $40.00/ 15 minutes
Lori Yu, Pelvic Floor Physical Therapist at Yu Physical Therapy
Website: https://www.yuphysicaltherapy.com/
Phone: 1-650-224-6886
Instagram: https://www.instagram.com/yuphysicaltherapy/?hl=en
Facebook: https://www.facebook.com/Yuphysicaltherapy
Be on the look out for another interview with Lori where we will continue the conversation and learn how an un-engaged pelvic floor is one of the main reasons moms experience the dreaded "mommy pooch"....Yes, this surprised me too! All along,I thought mastering the perfect "plank pose" was going to help me overcome my "mommy pooch", I have been wrong on this fact for 15 years post birth!
Are you struggling with your child's disruptive sleep patterns? Please know there is NO NEED to live in a sleep-deprived haze, there is hope and help available. Talk to a Sleep Expert to learn the right next steps to get where you want your family to be: well-rested!
Sleep Matters...For Everyone
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If so, please join my Facebook and Instagram tribes.
Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.
I help sleep-deprived families get where they need to be: well-rested.
There Is No Need To "Cry-It-Out"
I Offer Guilt-Free, Gentle Sleep Coaching
Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.
With proven, evidence-based methods, an expert, signature process, and full-service support,
I help you tenderly teach the “skills of sleep” to your child.
I’ve Helped Over 800 Families Sleep Through The Night.
That’s More Than 2,400 Family Members Now Sleeping Better.
Let Me Help Your Whole Family Sleep Better, Too.
Click the button below to schedule a live 45 minute Sleep Strategy Session where you can gain expert insights into how to tackle the sleep struggles once and for all! (small fee applies)
3 Ways to Improve a Parent’s Sleep
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It can be surprising for mothers and fathers just how exhausting it can be to adjust to a newborn’s sleeping habits. You may not realize how severely your new sleeping schedules can affect you, but losing sleep regularly with a newborn can lead to serious sleep deprivation.
According to the National Sleep Foundation, 76% of parents have sleep problems. For parents who need to be able to think and cope, especially if you have infants and small children, this degree of sleep deprivation is particularly detrimental to your personal and family life.
In order for you to best take care of your baby and your family, you must take care of yourself as well. Here’s what you can do to make sure you and your partner keep your sleep and your sanity under control with a newborn:
1. Communicate With Your Partner and/or Support System
Even before you bring your baby home from the hospital, you should communicate with your partner or support network about how much sleep your body needs, including how you handle sleep deprivation.
Some people are more sensitive than others to sleep disturbances, based on individual conditions like susceptibility to depression, mood disorders, or other diseases. Knowing this information in advance helps with your spousal relationship and expectations for each other prior to the baby coming home.
2. Avoid Taking On New Roles or Responsibilities
It is important that you avoid adding anything else to your plate when you have a newborn. It can even be tempting if you have an older child to plan a special day outing with him or her to make up for less attention at home, but even that can be a mistake.
In addition to not making additional commitments and not taking on new responsibilities, it is even time to delegate chores and other tasks you took on pre-baby. This can mean giving visitors to your home tasks or chores to do while they are there. Don’t try to be the perfect hostess or fret about what your house looks like to others.
It can be easy to say you can do things yourself, but when having a newborn, just say ‘yes’ to any help you can get from guests, spouse, or any other family member.
3. Sleep When Your Baby Sleeps
When it comes down to sleeping or doing chores when your baby is asleep, choose sleep every time. When the baby is asleep, lie down and rest, even if you don’t think you can actually fall asleep.
Just like with not taking on new responsibilities, this means turning off your phone while you rest and forgetting about your to-do list. Pick a quiet, relaxing environment in which to rest, and dim the lights.
Sleeping as much as possible is essential to combat postpartum symptoms of depression and mood-related disorders. Remember, the longer more time you can carve in for napping, the better!
It can feel all alone when you are up at night with a crying baby, where you may only get a cumulative three hours of sleep per night, but you are not alone as this is common. Keep your eye on the horizon, as your baby will sleep at night in a matter of time.
Author’s bio: Ashley Little is a writer for Mattress Advisor, a site dedicated to helping others get their best sleep each night.
Do you want to stay up-to-date on all the incredible information and interviews I have to share?
If so, please join my Facebook and Instagram tribes.
Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.
I help sleep-deprived families get where they need to be: well-rested.
There Is No Need To "Cry-It-Out"
I Offer Guilt-Free, Gentle Sleep Coaching
Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.
With proven, evidence-based methods, an expert, signature process, and full-service support,
I help you tenderly teach the “skills of sleep” to your child.
I’ve Helped Over 800 Families Sleep Through The Night.
That’s More Than 2,400 Family Members Now Sleeping Better.
Let Me Help Your Whole Family Sleep Better, Too.
Click the button below to schedule a live 45 minute Sleep Strategy Session where you can gain expert insights into how to tackle the sleep struggles once and for all! (small fee applies)
Baby Sleep Tips For The Spring Time Change 2019
It is time to Spring Foward 1 hour on March 10, 2019. Here are some baby sleep tips on how to manage this time change with your child.
Spring Forward on 3/10/19
Spring Forward on 3/10/19
It’s Daylight Savings time again: It is time to “Spring Forward”! In the US, we will turn our clocks ahead one hour this weekend at 2:00 a.m. on Sunday, March 10th, 2019 and in Europe, it is Sunday March 31.
I am looking forward to the extra daylight and a dose of Vitamin D from the sunshine. As with all time changes, the family should be prepared and expect some sleep disruptions. Below are some baby sleep tips and strategies on how to tackle it all.
Be patient as it does take the body 7-9 days for the natural circadian rhythm to get back on track.
If you employ these tips, it will be easier for you to support yourself and your little ones through this time-change transition.
This time change can often be very difficult for children. After all, imagine being used to a 7pm bedtime and now it’s been moved to what your body feels is 6pm!
To make the transition easier, I have outlined some baby sleep tips to help your baby or toddler make a gentle change. Don’t worry. There are a couple of ways to tackle this transition and you can choose the one that suits your style and your child’s needs the best.
Before the time change…be diligent that your child is getting adequate naps so that they aren’t overtired.
Be prepared for your baby’s bedtime to feel earlier, since it actually is earlier. Remember, we’re jumping ahead a full hour, so what used to be 6:00 p.m. is now 7:00 p.m. (but it will still feel like 6:00 p.m. to your baby).
Exposure to morning light can help the body “reset” the circadian rhythm. If it’s too cold, open the windows and let in some natural light.
Try to get at least thirty minutes of sunlight first thing in the morning for that initial week to help your body tune into the time change.
I recommend that you choose between two transition methods for Daylight Savings Time.
Transition Method 1: Pretend that Nothing Has Changed on March 10.
Best method for families with children with “early rising” tendencies (up before 6am)
Best method for busy parents who already feel “rushed” at bedtime.
If you have a child that actually wakes up before 6am, than this may be the right method for you. This method is probably the easiest for most families, as you will follow your daily routine according to the clock, but everything will be pushed ahead one hour.
If you choose this method do the following:
Move your clock ahead an hour on Saturday night 3/9/19, and proceed with your normal day Sunday.
Note: be aware that following this “do nothing approach” means your child will lose an hour, which has the potential to create a struggle at bedtime, because bedtime will be a full hour earlier than it was last night.
Because your baby or toddler is not aware that the time has changed, they will wake up at their normal time (hopefully), but instead of 6:00 a.m., it will be 7:00 a.m. (see what I mean about solving that pesky early rising issue?).
However, don't let your child sleep past 7:30 or 8am or else bedtime will be harder.
Proceed with your normal day, and be sure that your meals and naps, and bedtime are at the appropriate time (you may have to watch the clock).
Remember that your baby will be going to bed at their “regular time”. For example, if your baby is used to a 7:00 p.m. bedtime, put them to bed at the NEW 7:00 p.m. (which was previously 6:00 p.m.). It is very possible that meals and naps will fall into place naturally with this method, but be prepared that your child may not actually be tired at bedtime yet. Remember, they don’t understand why they’ve lost an hour, and it’s suddenly still light out at bedtime, so you may have to be a bit flexible or now might be the time to install those room darkening shades.
Transition Method 2: Make DAILY adjustments
Best for families that know the time change will be hard on their kiddo
Best for families who feel more secure when they “plan in advance”
About 5-7 days before the time change, begin putting your child to bed 10-20 minutes earlier, moving the time back every day or few days until you reach a full hour. So, if your child has a 7:00 p.m. bedtime, you want to begin with bedtime at 6:40 p.m. then 6:20 p.m., then 6:00 p.m.
Be consistent as possible with your baby’s food and sleep schedule. This means that you need to shift all meals, snacks, and naps earlier as well.
Watch the clock to stay on the new schedule of 30 minutes earlier.
Don’t forget to wake your child a bit earlier to help with this transition schedule.
After about a week, your child should be back at their 7:00 p.m. bedtime.
Adjust all meals, snacks, and naps to fit the “new” schedule on the same day that you shift to your child’s new, fully-adjusted bedtime.
Here is an example: If your baby or toddler’s bedtime is 7 pm, it will look like this:
Tuesday 3/5/19 : 6:50 pm bedtime
Wednesday 3/6/19 : 6:40 pm bedtime
Thursday 3/7/19: 6:30 pm bedtime
Friday: 3/8/19 6:20 pm bedtime
Saturday 3/9/1: 6:10 pm bedtime
Sunday 3/10/19: 7 pm bedtime (new time—old time will be 6 pm)
Keep in mind that the goal is to be back to your baby’s normal bedtime (and routine) in just a few days (some children may take a bit longer, so don’t fret if your child takes a week or so).
Tips for Parents:
Eliminate all caffeine after 1:30 p.m. this week in order to make it easier to go to bed earlier.
If possible, also avoid alcohol this weekend, which negatively affects sleep.
Go to bed 15 minutes earlier than usual on the Thursday 3/7/19
On Friday 3/7/19 go to bed 30 minutes earlier than usual.
On Saturday try to go to bed 45 minutes earlier than your usual bedtime (notice a pattern?).
Whichever method you choose, it’s important to remember that your baby’s internal clock is used to Standard Time. You may need to revert to some sleep training methods for a few days to help ease the time change. “Springing forward” also means that nights are shorter, which may be an issue for some children who are used to dark winter nights. Remember, every child is different, and your little one will adjust, but don’t fret if it’s not overnight (some toddlers can take a few weeks to adjust!). Prepare for the transition to take a few days, and watch for those sleep cues that will tell you when your child is tired and ready to sleep!
Overview On How To Handle Daylight Saving Time:
Decide which Daylight Savings sleep transition method you want to use to help your child adjust.
Take your baby’s internal clock into account and watch for sleepy cues.
Check to see if light is an issue, and consider purchasing room-darkening shades for bedtime, but also expose them to morning light in that first week to “reset” their internal clock.
Most importantly, be flexible and patient. A time change is often hard on kids and adults alike. Readjustment can take about 5-9 days. Just be mindful of the clock and your schedule.
Keep evening plans calm and watch for sleepy cues. Dim the lights in house and avoid screen-time that can be too stimulating.
If needed, use your preferred sleep training method to help encourage sleep and help your baby get the rest he/she needs.
If after the time change you are still having challenging sleep struggles, than don't hesitate to schedule a Time-Change Tune-Up.
THERE IS NO NEED TO LIVE LIFE IN A SLEEP-DEPRIVED HAZE!
SCHEDULE YOUR SLEEP TUNE-UP SESSION HERE
I look forward to helping you restore easy and calm bedtimes, quiet, peaceful nights, reliable naps and harmonious, confident parenting!
P.S. As pediatric sleep expert and a trained and certified Gentle Sleep Coach. I offer an alternative to the “cry it out” methodology. I am on a mission to help parents tenderly teach the “skills of sleep” to their children through a guilt-free, gentle approach and a full-service, proven system to promote a gentle, reassuring, gradual change that results in drama-free bedtimes, peaceful nights, reliable naps, and marital harmony. Want to find out more? Click to know about my methodology . Click to find out how I can help you and your family members achieve Blissful Sleep.
Do you want to stay up-to-date on all the incredible information and interviews I have to share?
If so, please join my Facebook and Instagram tribes.
Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.
I help sleep-deprived families get where they need to be: well-rested.
There Is No Need To "Cry-It-Out"
I Offer Guilt-Free, Gentle Sleep Coaching
Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.
With proven, evidence-based methods, an expert, signature process, and full-service support,
I help you tenderly teach the “skills of sleep” to your child.
I’ve Helped Over 800 Families Sleep Through The Night.
That’s More Than 2,400 Family Members Now Sleeping Better.
Let Me Help Your Whole Family Sleep Better, Too.
Click the button below to schedule a live 45 minute Sleep Strategy Session where you can gain expert insights into how to tackle the sleep struggles once and for all! (small fee applies)