Help! I want to know how to night wean safely and easily.

Right now I have 5 new clients that all have 6 month old babies. Their sleep struggles and concerns are all similar in that they are utterly exhausted from multiple night wakings after relentless hard days "living the life of covid".

There is no doubt there is extra PRESSURE and DEMANDS on mothers who have been pregnant and given birth during this pandemic.

The normal support structures of friends and family, mothers groups and caregivers is non-existent. It is a lonely experience. The uncertainty when life will be "normal again" is stressful and depleting.

So when you child is not sleeping well on top of all the other stressors, it all becomes just "too much".

I am so glad moms are reaching out for support and getting the help they need. Today Melanie had some GREAT questions about how to wean down and to eliminate the non-nursing arousals.

Please take a listen

As I mentioned, I am always available for individualized sleep support. You can talk to a 10 year tenured Sleep Expert for a Sleep Strategy Session.

You can also be "hot seat" coached on my FB lives on Wednesday at 3pm. Fill out this form and I will give you advice on my next FB Live: https://bit.ly/3dMGL7v

Everything You Need to Know about Family Holiday Travel During Covid

It’s extremely common for parents of young children to feel stressed and overwhelmed at the thought of traveling during the holidays, but the 2020 global pandemic has taken things up a notch. Focus is required on the typical packing and trip planning, but there is an entirely new health component that has lots of parents feeling a bit confused. But with much of the country having been quarantined for most of 2020, many families are yearning to gather together to celebrate the holidays. So, they are turning to the CDC and other health authorities for guidance on safe travel during these busy times. 

Thankfully, there have been plenty of considerations and recommendations released to the public surrounding the safety of travel during the Covid-19 pandemic. This article will explore the risks associated with traveling during 2020, tips for hosting or attending a celebration this year, and ways to keep you and your family as safe as possible. With the proper precautions, visiting your loved ones is entirely possible, and we’re going to show you how.  

Is it Safe to Travel in 2020?

Fewer fliers are expected this holiday season, with searches for Thanksgiving flights down approximately 60% this year.1 However, many airlines will not be blocking middle seats during the holiday season, opening the potential for fuller planes. Taking precautions, like practicing social distancing and wearing a mask, testing prior to travel, and self-quarantining afterward can all significantly decrease the risks associated with flying. There are still risks though and, unless flying is absolutely necessary, driving offers a much more controlled opportunity to travel.

Tips for Hosting or Attending a Celebration

Holiday gatherings this year aren’t expected to look anything like they did in celebrations past, and will mostly contain small groups and virtual get-togethers. And, the CDC says that proper behavior from family members before and during the celebration is vital to curbing the spread of Coronavirus.2

Before the gathering of people outside of your household, you should consistently adhere to social distancing guidelines, mask-wearing, hand washing, and other prevention behaviors. Even if you feel healthy, you should consider getting tested for Covid-19 a few days before the gathering as an added layer of protection. 

During the gathering, there should be strict safety measures in place to protect attendees and their families. Everyone should be wearing a mask, social distancing, and practicing proper hand washing procedures. All attendees two years and older should wear a face covering.

Keeping Food and Drinks Safe During a Pandemic

Some encouraging news about the upcoming holidays is that, according to the CDC, activities associated with eating and handling shared food are not classified as behavior that puts you at-risk for being exposed to Covid-19. Guests are still encouraged to practice safe guidelines to help prevent transmission of the virus. These guidelines include:

• Encouraging guests to bring food and drink for themselves and their household only

• Encouraging the use of a mask while serving food for people outside your household

• Advising people to store their masks properly when not in use

• Offering no-touch trashcans and opting for single use options where applicable

• Limiting crowding in areas and designating a space for guests to wash hands

Traveling and Staying Overnight During Covid-19

While staying home overnight is the best way to protect yourself from the global pandemic, sleeping somewhere outside your own home is absolutely necessary in some traveling situations. For these cases, the CDC has provided some suggestions in order to help you stay safe.3

• Check that the hotel takes prevention practices seriously before you go

• Ensure that all staff are always wearing face coverings

• Take the stairs whenever possible

• Consider options for contactless payment, check-in, and room service 

• Minimize use of common areas and always wear a face covering when in them

Keeping Kids Safe During Holiday Travel

While kids don’t seem as susceptible to the more serious symptoms associated with Covid-19, it’s still important to do all we can to prevent them from contracting the virus. One of the best ways is to teach kids to protect themselves. Before heading out with your family travel plans this holiday season, take time to educate your kids on ways they can prevent spreading the virus and keep themselves healthy. Some of the best ways for kids to play an active role in keeping themselves healthy include:

Spend Time Outdoors

During a global pandemic, the great outdoors is sure to be your, and your child’s, best friend. Not only does it make social distancing incredibly easy, but a little Vitamin D is always beneficial. Teach your children about social distancing by using a hula hoop or yard stick, and remind them of the importance of always maintaining their space. This is most easily done outside, so if the weather permits, take the celebration out there!

Wash Their Hands Properly

Proper hand washing is so important to preventing the transmission of Coronavirus, and keeping kids healthy overall. In order to teach kids about the value behind washing your hands, try making it fun with techniques, like singing the “Happy Birthday” song twice, turning it into a game, and leading by example. Make sure the sink is easily accessible to your younger kids, and remind them to wash their hands often, especially before eating and after using the bathroom.

Signs Your Child is Having Night Terrors and What to Do About It

Though sometimes used interchangeably, nightmares and night terrors are two very different sleep disturbances commonly seen in children. A nightmare, which is a disturbing or frightening dream that can wake a child from sleep occurs during the REM phase, which is when dreaming happens. A night terror, however, happens in the transition between non-REM to REM sleep and is actually not a dream at all. When examined side-by-side, a nightmare and night terror truly look nothing alike. 

While almost every child will have at least one nightmare, night terrors are much less common and could signify a problem. Night terrors occur in around 5% of children, and can even happen in babies as young as 18-months-old. This article seeks to compare the differences between nightmares and night terrors, dissecting the symptoms associated with each, and offer parents guidance on ways to navigate these sleep disturbances with their children. 

Dealing with Nightmares

Put simply, a nightmare is a vividly realistic, often scary dream that happens during REM sleep, when dreaming is supposed to occur. Both children and adults can be affected by nightmares, but they are much more common in childhood. Though they are a normal and natural part of child development, nightmares that wake children up at night can be difficult to navigate. They cause emotional distress, a sense of fear, and interrupt very important sleeping time. Up to 50% of children between 3 and 6 years old will experience nightmares, though the vast majority will overcome them without the need for medical intervention (1). Most children outgrow their nightmares by about 12-years-old.

Symptoms of Nightmares

Though a nightmare might have some similar symptoms to a night terror, like screaming and kicking, they are not the same. After a nightmare, the child can typically tell you what they were dreaming and why they felt scared. They have a recollection of the event, and older children are usually able to put themselves back to sleep without an issue after a nightmare. 

Occasional bad dreams are typical of childhood, but persistent and recurrent nightmares should be investigated. While the cause of nightmares may never fully be understood, taking steps like reducing stress, encouraging a regular bedtime, and avoiding scary movies can help prevent them (2). 

Working Through Nightmares with Your Child

Most often, the best thing a parent can do for a child who is suffering from nightmares is to talk through the experience with them and remind them that they are safe. Reassure your child that you are always there and ready to respond, and label the experience so that they can learn to identify it. Consider implementing a nightlight, and offer a comfort object like a blanket or stuffed animal. Gently encourage your child to go back to sleep, and ensure that they are calm to help prevent repeat future nightmares. 

Recognizing Night Terrors

They might share similar names, but night terrors are nothing like traditional nightmares. These episodes can be extremely disturbing for parents and caregivers to witness, but children often have no memory of the event at all. Also called “sleep terrors”, night terrors result in children that are frantic, inconsolable, and downright terrified. Night terrors are almost immediately picked out as something different from nightmares, simply because of the ferocity of their presentation. Each episode will look different for each individual, but some of the most recognizable characteristics include:

1. They Have No Memory of the Event

As mentioned above, children during night terrors are often completely inconsolable. They might be wide-eyed and staring directly at you, talking and seeming coherent, but not communicating at all. This is because, during a night terror, your child is still asleep and will likely have little to no memory of the event at all. After the night terror ends, your child will likely go to bed, lay down, and fall back into a deep sleep (3). Unlike a nightmare, there is nothing very little you can do during a night terror because your child is not fully awake or able to rationally talk about the event. 

2. They Thrash Around

Because children suffering from a night terror are likely to feel a persistent fear during the episode, they run, jump, and thrash around during the episode. They will also have a very fast heart rate, rapid breathing, and a glassy stare. Children are often sweaty and look very scared throughout the duration of the night terror. Most last anywhere from 5-10 minutes, but some children take 30-40 minutes to fully come out of a night terror. 

What You Can Do to Help

During a night terror, parents and caregivers feel helpless because there is really nothing that can be done. The most important thing during these episodes is to monitor the child and ensure that they don’t do anything to hurt themselves because no real comfort can be offered until they wake up again. Parents are discouraged from trying to wake their child, as attempts are typically in vain anyway, but should just sit patiently and wait for them to wake up again (4).

The exact cause of night terrors is not known, but there is believed to be a genetic link to the sleep disorder. There are no guaranteed ways to prevent night terrors, but some steps to reduce their frequency can be taken. 

Steps to Prevent Night Terrors:

1. Help Your Child Avoid Becoming Overtired: Sleep deprivation and sleep disturbances are believed to be the number one cause for night terrors. Encourage a healthy bedtime routine, and make sure your child is getting enough sleep each night. 

2. Cool Your Child’s Bedroom: A warm environment and hot body temperature could cause night terrors and other sleep disturbances in some children. Avoid giving warm baths before bed to children with night terrors, and use a fan to help keep their room cool. 

3. Encourage Bathroom Use Before Bedtime: A full bladder could be another cause for the rocky transition between NREM and REM sleep. Make sure your child empties their bladder before bedtime. 

References

1. Clinic, C. (2020, Sep 09). Nightmares In Children. Cleveland Clinic.

2. Ben-Joseph, E. (2018, May 01). Nightmares. Kids Health.

3. B, U. (2004, Jan 01). Sleep Problems. Children's of Alabama.

4. Health, K. (2020, January 01). Night Terrors. Johns Hopkins Medicine.

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