Tips For Fall Time Change 2020: How to "Fall Back" with Ease!

Well, it looks like 2020 is bringing us a “triple whammy”… this weekend there is Halloween, a blue-full moon and the “Fall-Back” time change is on Sunday November 1 at 2 a.m.

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. It is true, 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!

https://www.youtube.com/watch?v=2S1GX-B2ieE?rel=0&w=560&h=305

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 1st 2020 at 2 a.m.

• 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.

• This time change can trigger “early rising” between 4-6 am, so be prepared to handle this event when it occurs.

• 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” meal time, naptime and 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 each day keep “bumping it forward” till you hit an hour.

• 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 1st, 2020.

• 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 1, 2020.

• 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. You can also purchase a “happy light” that will offer some light therapy for you or your child.

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!

In this 30 minute. recorded, Zoom Video Conference Sleep Tune-Up Call, you will benefit from me, a 10 year Sleep Expert, becoming your personal "sleep detective" so you recover peaceful nights and joyful days. 

You will complete a Sleep Tune-Up Form in Advance of our session so I come to the conversation prepared to help you solve the sleep struggles once and for all so everyone sleeps again. The fee is $80 for 30 minutes with your own personal Sleep Detective on Zoom Video Conference.

30-minute Sleep Tune-Up Session

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?

If so, please join my Facebook and Instagram tribes. I go on Facebook LIVE each Wednesday at 3pm PST and you can always ask me your sleep questions in advance and I will do some "hot seat" coaching to help you get sleep back on track. https://bit.ly/3dMGL7v

Naps! Naps! Naps! Informative Video Outlining Tips & Tricks to Maximize Naps.

Naps are critical for your child's health, development AND temperament. Learn to maximize blissful naps

Naps Photo by zhenzhong liu on Unsplash

Naps! Naps! Naps!

Proper Daytime sleep is literally critical for your child's health, development AND Temperament.

High quality naps is such an important topic and there are so many details and nuances to know and understand so you can maximize your child's nap life!!

Posted below is a 15 minute video where I outline the full scoop on naps and it is packed with helpful tips and tricks! 

Looking ahead….

Do you want a chance to suggest a sleep related topic for me to discuss? 

Do you have a question you want to ask me about your child's sleep struggles?

Do you want to benefit from some "hot-seat-coaching"? 

Everything is possible during my week day Facebook LIVE on Wednesdays at 3pm PST.

Please submit the questions/topics by 12pm PST on Wednesdays. 

https://bit.ly/3dMGL7v

https://www.youtube.com/watch?v=oCMDZTXC6Tw?rel=0&w=560&h=315

Back to School, Back to Sleep...Sleep & Learning Advice for Pre-schoolers and Elementary Students.

Sleep & Learning: Preschoolers and Elementary Age Children. Photo by Johny Goerend on Unsplash

Sleep & Learning: Preschoolers and Elementary Age Children. Photo by Johny Goerend on Unsplash

I was pleased to be invited by Dr. Alana Kennedy-Nasser of Pure Pediatrics (the premier concierge pediatric practice in Houston, TX) to speak to her patients about the importance of sleep and learning during the preschool and elementary years (ages 2-10 yrs).

We discussed the new studies that are examining the links between sleep and optimal learning with special emphasis on reviewing the best ways to ensure beautiful, blissful sleep while your child is tackling this new on-line learning environment.

Dr. Alana's mission is to change the way children receive medical care through personalized medicine, integrative wellness and a healthy dose of prevention.

To emphasize her passion for prevention, Dr. Alana enjoys interviewing other experts that serve the pediatric population to keep all parents well-informed.

I am honored to be collaborating with Dr. Alana on her mission! Please watch this informative interview.

Stay Tuned for another Interview I will be doing in later September with Dr. Alana on Newborn Sleep.

Oh yes, I almost forgot to mention, please be on the lookout for an email this week about a Labor Day Sale of my Prepping for Sleep Coaching Success Self-Paced Program (normally $200, now $75)

This self-study program is the perfect solution for sleep-deprived and overwhelmed parents that want to improve the chaotic sleep situation in their household. There is no doubt that proper preparation and planning is a prerequisite for easier and successful sleep coaching. This program is bursting with amazing suggestions and resources that will offer clarity and confidence to prepare for and begin your journey toward blissful, beautiful sleep for everyone in your family!

Sleep is Bliss. For You, For Your Child, and Your Family.

https://www.youtube.com/watch?v=utAVioGw-lM?rel=0&w=560&h=315

Why Does Sleep Affect Your Memory?

Do you know why SLEEP is so Important for your MEMORY? Photo by jesse orrico on Unsplash

Do you know why SLEEP is so Important for your MEMORY? Photo by jesse orrico on Unsplash

Fascinating Sleep Fact:

Do you know why SLEEP is so important for your MEMORY?? 

Your daytime experiences are stored in your hippocampus and when you sleep, that information is moved to your cortex. Thus, with proper sleep cycles, you wake in the morning with yesterday's experiences safely filed away and you have also regained your short term memory capacity for new learning and activities.

I am sure you are rolling your eyes and saying "No wonder, I cant remember anything during the day"....Yes, it is true, if your child is waking you up at night this will affect your memory.

Not to worry, there is always a way to solve your child's sleep struggles. One of the ways, is to ask me a question so I can give you a customized response during my Thursday Facebook Lives.

For example, last week, Deanna asked some amazing questions that allowed me the great opportunity to talk about the following:

• How to manage sleep coaching during a 2 nap-to-1-nap transition;

• When to consider switching sleep coaching methodologies;

• Understanding a major pit-fall by getting "stuck in the room" during the sleep coaching process because your child HATES when you leave.

If you would like a custom solution to your sleep questions, than don't delay, submit your questions by 12pm PST on THURSDAYs

SUBMIT HERE by 12pm on Thursdays https://bit.ly/3dMGL7v

https://www.youtube.com/watch?v=JVtHb-9w02Y?rel=0&w=560&h=315

Help! My Baby Having a Sleep Regression!

marco-albuquerque-baby-crying-unsplash.jpg

Most parents tell me that they feel like screaming out of extreme frustration when their child goes through a sleep regression. I get it, there is nothing more disappointing and confusing than when your child’s sleep patterns change and you start experiencing drama at bedtime and sleepless nights.

It is a challenging time in our world right now and it appears that more children than ever are experiencing very difficult sleep regressions.

In this video, I take the time to discuss all the reasons and triggers that cause a sleep regression and the steps to take to unwind the sleep regression.

In fact, I will be on Facebook LIVE on Thursday 7/9 at 2pm PST and I am more than happy to answer an ongoing questions you have about your child’s sleep regression behavior of if you have any new questions about your child’s sleep struggles. Please submit your questions in advance by 12pm PST on 7/9/2020.

https://bit.ly/3dMGL7v

In the end, it is always possible to “turn-around” sleep regression behavior and have your child sleeping blissfully for both nights and naps.

https://www.youtube.com/watch?v=lC1OuJYoJWQ&w=560&h=315

Newborns! Parents You Will Want This Amazing Quick-Start-Guide!! Deadline 6/30/20

Let’s Make Sure You Have a Happy Newborn!

Let’s Make Sure You Have a Happy Newborn!

Do you have a newborn?

Are you wondering why newborn sleep is so unpredictable?

Are you trying to juggle a newborn along with a sibling and trying to align schedules?

I cover A LOT about Newborns in the FB live below. I also mention an AMAZING course for expectant parents or parents who just came home for the hospital.

Ann McKernick is truly a "baby/mommy whisperer" when guiding newborn parents through the first 10 days of their child's life.

She has this quick-start-video-course that will bring you clarity and confidence when getting to know how to care for your baby in the first 10 days of being home from the hospital! 

https://nurturednoggins.com/quick-start-guide-for-newborns/

I highly recommend this course at a $49 bargain that will be available till 6/30/20.Please be sure to forward to any of your pregnant friends or friends just coming home from the hospital. This will help them gain clarity and confidence instantly.

Below is the Facebook Live where I talk all about newborns. The first 15-30 seconds there seems to be a blank screen, but then the video feed kicks in.

I will be on Facebook LIVE this coming Thursday July 2 at 2pm PST. If you want to ask me a question, than please submit by 12pm PST on July 1: Submit here: https://bit.ly/3dMGL7v

<<< Click the image or here to watch the 6/18/20 Facebook Live Recording.

Sleep is bliss, let's get you more!

https://www.youtube.com/watch?v=CLf0veDAlDQ&w=560&h=315

"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!