"I want my dread and anxiety over bed-time and night-time to be over!"

I want my dread and anxiety over bed-time and night-time to be over!" Photo by niklas_hamann on Unsplash

I want my dread and anxiety over bed-time and night-time to be over!"

Photo by niklas_hamann on Unsplash

Can you relate to this.....

"I want to stop questioning myself and stop feeling like I am messing up all the time with my baby's sleep"

"I want my dread and anxiety over bed-time and night-time to be over!"

"I am feeling frustrated, exhausted and completely overwhelmed all the time because nothing I have done to help my baby sleep has worked"

Trust me, I understand. In my Facebook LIVE, I addressed these concerns so that you can stop feeling the crushing mommy-guilt and feel like there is hope and help to solve your child's sleep struggles.

Get some clarity to these difficult situations by listening to this video below.

<<< Click the image or here to watch the 6/4/20 Facebook Live recording

So....if you are feeling this way, than I can offer some relief from the relentless questioning and hoping. I want to support you in finding the right path and right answers for your family and parenting values.

 GET YOUR LIFE BACK...IT STARTS WITH SLEEP

Join me for an informative Facebook LIVE this Thursday June 18 at 2pm PST on my Facebook Page

Please submit questions no later than 10am on Thursday 6/18 so I can be very specific with my sleep solutions for you.

https://bit.ly/3dMGL7v

Don't worry, I do NOT advocate “Cry-it-Out”. I provide Guilt-Free, Gentle Sleep Coaching Solutions to minimize tears so you can enjoy easy bedtimes, peaceful nights, reliable naps and confident parenting.

I have helped over 1000 families solve their child’s sleep struggles and finally sleep through the night. That’s more that 3000 family members now sleeping blissfully. Let me help your family sleep better too!

Sleep is bliss, let's get you more,

Joanna Clark

https://www.youtube.com/watch?v=cGzhODnOFkQ&w=550&h=315

On Behalf Of the 12 Million Infants & Toddlers: I Am Listening and Learning!

zaur-ibrahimov-peace-dove-unsplash.jpg

I am hesitating even sending out this blog because of all the hurting going on in our nation. I am outraged. I am heartbroken. 

Did you know there are 12 million infants and toddlers in the United States?

Did you know the state where they are born and live during their first three years makes a big difference in their chance for a strong start in life?

Did you know that more than half (51%) of America’s babies are children of color?

The cutest and most innocent among us face big challenges. We must embrace the changing portrait of our nation’s babies and commit to end the racism that infects not only them, but us all. We can’t afford to squander the potential of a single child.

In that light, I am seeking out and listening very intently and carefully to voices of People of Color because the reality is we need to listen. After all, People of Color have been leading the fight for liberation for centuries. We need to follow their leadership and hear their voices to take the right next steps.

We all need restorative sleep to stay healthy and grounded. We need sleep so we can be patient and kind to one another during this incredibly emotional and challenging time in our nation. Because getting good sleep helps everyone sink into a more open and compassionate heart, I don't want to stop efforts to help tired parents.

Many parents are emailing me and are relying on the below information to help them solve their sleep struggles and they need the help RIGHT NOW.

So with deep compassion, I am following up on my promise to provide reliable information

In my Facebook Live from 5/28 I stayed for 1.5 hrs to answer every last question from all the exhausted parents that needed the right next steps to get some quality sleep. I have always promised to post the video so you can go back and listen and earn.

I will always send out the recording of the Facebook LIVE so here is the recording from 5/28/20. Some of the important topics I covered were.

• How to handle regressions.

• When do I know if I need to sleep train my child.

• How can I help my child sleep later in the morning.

Some of the resources I shared were:

Sleep Matters: Get your Ages and Stages Day & Night Sleep Guidelines

https://www.blissfulbabysleepcoaching.com/sleep-chart

Get Motivated for a Robust Training: Do’s & Dont’s: Understanding Everything About Sleep with your 6-15 month old.

https://www.blissfulbabysleepcoaching.com/sleep-in-2020

If you are in the mood to join me, I am going to do another session of GET YOUR LIFE BACK...IT STARTS WITH SLEEP on Thursday June 11 at 2pm PST.

Please don't hesitate to ask me about ANYTHING that has you confused about your child's sleep! Please submit this form Now so I can prepare a detailed answer for you.

Most importantly, please all lets take time to really open and hear the voices that matter right now.

In peace, justice, love and solidarity,

Joanna Clark of Blissful Baby Sleep Coaching

https://www.youtube.com/watch?v=jDELx41-nmQ&w=560&h=315

Empathy & Co-Regulation: The Key to Less Tears When Sleep Coaching

Did you know that empathy and the concept of “co-regulation” is critically important to understand during your sleep coaching process?

In fact, one of the best ways to minimize crying during the sleep coaching process is to fully understand the how to effectively drop into empathy and co-regulate with your child.

Also, it is imperative that the parent understands their own stress responses so the parent can stay properly “regulated” during the time they are offering emotional and physical support during the sleep coaching learning process. If you have not done so, you might also want to watch the interview on all the tips and tricks to manage your own stress responses. Mystery Solved: Understanding Your Stress Responses. After all, we all want to be less reactive, less shut-down and enhance our meaningful connection to others.

Below is the engaging interview where we dive deep into these important topics with 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 physical therapist and a certified Resilience Toolkit Facilitator. In other words, Chantal deeply understands the science behind the mind-body connection. Watch our interview below to learn more!

[youtube https://www.youtube.com/watch?v=DBlE39BZpNg?rel=0&w=560&h=315]

In this interview, Chantal also mentions Brene Brown’s work on Empathy and I wanted you to also have this video to reference. This will not only be helpful in your parenting journey, but it most certainly will enhance your marriage!!

Brene Brown Empathy video

https://www.youtube.com/watch?v=1Evwgu369Jw

If you loved what Chantal had to say, please know that Chantal is hosting a
COMPLIMENTARY NERVOUS SYSTEM RESET WORKSHOP.

Saturday May 30th at 11 am (PST) / 2PM EST.  

Here is what you can expect to learn on the May 30th Workshop.

1.   Chantal will discuss why some people are noticing that the stress of the pandemic is flaring up some old, familiar physical pain in their bodies.  Hint: Stress and pain are intimately interrelated. 

2.   Chantal will talk about the myth of “self-care” and how to know if your self-care is helping you or harming you.  

3.   Chantal will review the 6 cranial nerves that activate your calming nervous system. We are going to learn some new tools that directly target those nerves. 

If you would like to attend, please email Chantal and I will send you the Zoom link!

Chantal@bodyinsight.com

Chantal Donnelly, MPT, Certified Resilience Toolkit Facilitator
Body Insight Inc.
chantal@bodyinsight.com
https://www.bodyinsight.com

213.215.6778 

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May you stay healthy in body, mind and spirit!

I had “Lunch with Leah”: A Lively Conversation about Well-being and Sleep

I absolutely LOVE doing Interviews!! I am excited to share that I was LIVE on FACEBOOK with Certified Nutritionist, Leah Hanson Vachani of Lunch with Leah (https://lunchwithleah.com) What I love about Leah, is that her specialty is to find ways to improve the health of busy moms. Thus, just like me, Leah, loves to share loads of "how-tos" for improving family health.

We had a lively conversation about the 5 best ways to get your child to sleep better, so everyone can finally be well-rested! We both share a passion for helping busy mom find accurate and reliable solutions to their questions about well-being and so pursuing blissful sleep is exactly what we focused on in this interview. Take a listen and let me know what you think!

https://www.youtube.com/watch?v=u8yc1LgyTkI?rel=0&w=640&h=360

CELEBRATION TIME: MY NEW BOOK HIT #1 INTERNATIONAL BEST-SELLING SERIES!

The way I see it…the whole month of May should be an on-going celebration honoring all Mothers! This is especially true during this difficult time of the pandemic when mothers are taking on a “gazillion” new rolls and responsibilities such as: zoom expert, home-schooler pro, short-order cook, inventory manager, grounds-keeper, after-school activities coordinator, and the list goes on and on!

Moms need encouragement and good information. It totally lights me up is to support mothers, not only on how to achieve BLISSFUL SLEEP for their whole family, but also to provide insight and resources to support you throughout all elements of your parenting journey. 

Thus, MY GIFT TO HONOR ALL MOTHERS IN MAY is a FREE Kindle version, as well as the Audio of my Chapter, Baby Sleep Strategies, in the book The One Thing Every Mom Needs toKnow - Volume 2. This book launched May 8, 2020 and it went to #1 INTERNATIONAL BESTSELLER IN 24 HOURS!

This book, The One Thing Every Mom Needs to Know - Volume 2, is like 30 little books in just one book, providing fast, accurate, and reliable information from leading experts to help moms become stronger and more confident in the fields of Pediatric Sleep, nutrition, relationships, mindset, and more. I am thrilled to be the featured Pediatric Sleep Expert.

The instant Audio download of my chapter, Baby Sleep Strategies is laser focused expert advice on 5 things you can do TONIGHT to improve your child’s sleep. Enjoy Instant Download Here

If you want the Kindle version of the whole book, it is $.99 from 5/12—5/18 and it is available Here.

Thank you for all you do to make the world go around….every day!!!

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.

chantal@bodyinsight.com

https://www.bodyinsight.com

213.215.6778 

Facebook

Instagram

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

Sleep Tune-Up Call.

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?

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?

• When Should I Start Taking Them?

• Will They Make Me Gain Weight?

• But Why The Sudden Weight Gain?

• Other Side Effects Of Prenatal Vitamins

• To Sum it Up

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

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.

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