I Support HER: Lisa Duerre Shares Her Mission to Help Women Avoid Burnout.

Talking Sleep is not my only passion. In the month of March, you are going to hear me talking A LOT about how important it is to cheer, partner, promote and support female-owned businesses and that is why I joined the Executive Committee of the WO3 movement.

What's WO3? In honor of Women's History Month, WO3 is an annual grassroots movement inspiring women on Saturday, March 27, 2021 to support ANY female-owned business (local or global). 

So today I am highlighting a brilliant Woman-Owned business. Lisa Duerre is an Executive Coach, Podcast Host, & Author and today we are talking about women and burnout!

Lisa Duerre spent over 20 years as a Silicon Valley executive and is now on a mission to transform the 'always-on', never 'good enough', 'we will replace you' culture in tech.

Lisa successfully blended an executive career in tech with motherhood, bounced back from burnout herself, and knows what it takes to align work with life.

Here is the thing...BURNOUT IS SNEAKY and Lisa and I "talk truth" to this "burnout epidemic" happening to moms, just like you.

In this Facebook Live, Lisa shares some thought provoking statistics... Did you know that Burnout of employees with health issues costs employers $125-$190 billion dollars EACH YEAR!!

YIKES! Watch below to learn more.

[youtube https://www.youtube.com/watch?v=qJiVuXS1T2c?rel=0&w=560&h=315]

Feel free to contact Lisa to help you or your organization to achieve awesome work-flow WITHOUT burning out!

https://lisaduerre.com/rebootwithlisa/

GO HERE! https://linktr.ee/lisaduerre

To join WO3 Movement please sign up: https://linktr.ee/wo3connect

There are many ways to show your support that fits into YOUR lifestyle and budget. Promote & brag about a women-owned business, purchase one of their creations, support her by spreading her important work through professional, personal and social media channels. Get Creative & Have Fun! 

One day we hope this movement will as popular as “Small Business Saturday”.

I hope you sign up! It'll take 30 seconds.

Sign up via email https://linktr.ee/wo3connect

Join the WO3 Instagram and like, share, and comment to help spread the word. #isupporther, #wo3connect, #wo3day

Help us Grow the movement in March with being intentional about promoting, partnering and supporting a Woman-Owned Business. Big or Small!!

I Support HER...Will You??

You know what lights me up?? Cheering on other female-owned businesses and that is why I joined the Executive Committee of the WO3 movement.

What's WO3? In honor of Women's History Month, WO3 is an annual grassroots movement inspiring women on Saturday, March 27, 2021 to support ANY female-owned business (local or global). 

There are many ways to show your support that fits into YOUR lifestyle and budget. 

For example, promote & brag about a women-owned business, purchase one of their creations, support her by spreading the word about her important work through professional, personal and social media channels. Get Creative & Have Fun! 

Will you join me? Being part of this movement is a "win-win!" You'll feel good and the intentional acts of kindness will make a positive impact on the female-owned businesses you support. Last year, women across the United States and as far as Australia participated!

One day we hope this movement will be well known like “Giving Tuesday” or “Small Business Saturday”.

I hope you sign up! It will only take 30 seconds.

Sign up via email  https://linktr.ee/wo3connect

Join the WO3 Instagram and like, share, and comment to help spread the word. #isupporther, #wo3connect, #wo3day

Help us Grow the movement in March with being intentional about promoting, partnering and supporting a Women-Owned Business. Big or Small!!

In my efforts to promote women, in the month of March, I am interviewing several female-owned businesses on my Blissful Baby Sleep Coaching Facebook Community. Please Join my Facebook and Instagram so you can be part of the action.

Thank you for keeping women-owned businesses & all their hard-work and creativity Top-of-Mind in March!!!

What Do You Do To Help Your Child In The Middle Of The Night?

Have you ever woken in the night with your child screaming and you go to them and you can’t figure out how to calm them down?   

Well, I talked to Author Stef Tousignant, to find out how her beautiful book, The Middle of The Night Book, can help with this all too familiar situation. Please watch below video:

This wonderful book was inspired by Stef’s own struggles as a parent and her 20 years experience as a professional nanny that results in her deep knowledge about children and the power behind touch and a body scan. Using this book when your child is 18 months and older will not only solidify a bedtime routine that includes focused, loving touch, but, in the middle of the night, it becomes a perfect “co-regulation tool” as well as a “reset” button after an unusual awakening.  

To find out more about Stef and her delightful book, The Middle of The Night Book, please go to 
https://www.parentingwithgratitude.com/mid-pm-book

To purchase the book go to : https://www.amazon.com/dp/0578744279

It is $.99 through 3/2 on Kindle and $9.99 in hardback. 

Also, take note! March 2021 is going to be an exciting month. 

It is Women’s History Month and it is a perfect time to celebrate women.

I am on the Executive Committee of WO3 which is a GRASS-ROOTS MOVEMENT dedicated to supporting women-owned businesses in three ways: Partner, Promote, and Support. 

We are asking women (and men too) to unite for just ONE DAY to support ANY female-owned business - local or global. Our 2nd Annual WO3 Day is scheduled on Saturday, March 27, 2021. 

In my efforts to promote women, in the month of March I am featuring female-owned businesses that serve the parenting community or who are making bold impact in this world.

To learn more or to sign up to be part of the moment, please go to https://linktr.ee/wo3connect

Get Your Life Back: Bedtime Routine Tips For Easy Bedtime

Bedtime chaos is the worst!! Tantrums, negotiations, power struggle. Let’s end all of that with these recommendations that start in the morning and ease into a calm and easy bedtime and a peaceful night!

I explain all my science-backed recommendations for a smooth bedtime in this video

Bedtime Routine Tips:

• Expose to natural light and outdoor exercise sometime before 12pm

• Engage in daytime activities that use the senses, such as music, singing, water play, bubbles

• Fill the love tank during the day such as 10 min on a time for child led play

• Turn off screen 2 hrs before bedtime because you want melatonin to work in your favor

• After dinner, have fun time followed by quiet play using a timer to set easy boundaries on time

• Prepare room before bathtime

• Whoever is doing the bedtime routine needs to take a “time out” and ground themselves before moving into bedtime…less stressed parent works better

• Everything from bathtime needs to follow a routine with same sequence such as Teeth, Bath, Jammies, Books, Bed

• Routine should be 30-40 min and should be calm and connected.

• Use a mantra to limit bedtime requesting and stalling.

• Nailing your child's correct sleep window.

I am hoping my video is helpful to see what is required to establish a positive bedtime experience.

I will be interviewing Stef Tousignant, author of The Middle of the Night Book on my FB LIVE on 2/24. I hope you can join us at 3pm PST. Submit questions in advance https://bit.ly/3dMGL7v

Get Your Life Back!! Vicki D. & her Child's 2 year old Regression

Vicki D. had the “good life”! All three kids were champion sleepers and then something happened.

Her daughter had a sleep regression and wanted her mom to hold her to sleep at bedtime and the middle of the night. Her daughter also started nap skipping and nap resisting.

It has been so hard. Here is what Vicki explains:

“We are so sad about it, because we used to have our evenings free and got to enjoy some quiet time. My husband and I want to go back to our night time routine of resting and relaxing” How do I get her back to sleep without ‘the cry it out method’. We have done that before, but it was brutal”  

So in this Facebook Live video I tell Vicki about the causes of 2 year old regressions and offer some solutions to Vicki to get sleep back on track.

Some facts:

• 2 year olds need 12 hrs of sleep in 24 hr cycle

• Naps can be 1-2 hrs and night time sleep can be 10-12 hrs.

The definition of a regression is that the child begins to need/want/ask for a "sleep crutch/sleep support". In other words, the child wants a parent to “do something to and for them” to sleep at bedtime and to go back to sleep in the middle of the night, (rocking, holding, co-sleeping, holding hands, etc). The demand for the sleep crutch increases and it becomes hard for the parent to be successful. The child starts to sleep worse and nothing the parent does seems to work.

It is normal for their to be regression around 2 years of age and these are the typical causes. I go into this in detail on my FB live video.

Causes of 2 year old regression

• Separation Anxiety

• Nap skipping and resisting

• Big imagination and dreams

• Transition to big girl bed

• New Sibling

• New Home

• Potty Training

The key is that once a regression starts, it is important to recognize it and begin to build an action plan around re-establishing healthy sleep behaviors.

Thank you Vicki for your sharing your story so I could help you and other parents that are battling this common issue.

If you would like to be Hot Seat Coached: Please submit questions in advance: https://bit.ly/3dMGL7v

4 Self-Care Tips for Moms During Covid-19

For nearly a year now, the Coronavirus pandemic has had the world scrambling in confusion and chaos. Many parents are still navigating the complicated waters of working from home while also parenting, and assisting their children with distance learning classes. These are truly unprecedented times with unforetold effects. 

When it comes to moms with young children, their mental health is at risk. Levels of anxiety and depression in this population have skyrocketed, with upwards of 70% of moms being affected to some degree.1 Self-care is more important than ever before.

Self-Care is Critical for Parents During the Pandemic

We have to take care of ourselves. This is true now, as everyone is shutting themselves away and prioritizing health. It’s like the age-old advice handed out by flight attendants: you have to put your oxygen mask on first before you can help someone else with theirs. 

The difference between self-care and oxygen masks is that self-care varies from person to person. It can even fluctuate day-by-day. In this article, we’re talking about four awesome self-care tips all moms should consider implementing into their lives - especially now. 

Simple Self-Care Tips for Moms in Quarantine

In the age of quarantine and social distancing, self-care activities look a little different. They are no less relaxing or beneficial, however. For moms with young kids at home, taking time for themselves can be so beneficial for fighting feelings of depression, anxiety, and low self-esteem. 

Finding time to implement these practices is the difficult part though. That’s why we’ve put together a list of easy, relatable ways that you can fit self-care into your routine, instead of having to find the time for one more thing to do. 

1. Set Your Boundaries and Stick to Them

When it feels like there are no boundaries, that’s an invitation for you to create them. Everything feels chaotic and out of control in many of our lives, so the least we can do is make peace at home. Talk with your family about boundaries and their importance. Discuss the value of health with your kids, and make sure to set those hard limits with friends who may not be on the same page as you. 

When dealing with school at home and navigating life in quarantine, include prompts and visual cues to make things easier. Hang your family schedule on the wall, stick a calendar to the fridge, and introduce a chore chart if you have to. There is a reason why schools and child care centers include posters with messages like “Be Nice” and “Use Your Inside Voice” on them, and it’s not only for decoration. 

2. Take Time for Mindfulness

It may sound counter-intuitive, but one of the best ways to traverse a difficult path is to actually be there. Get out of your head. Sometimes, it can be a much scarier place than the actual world. Practicing mindfulness as an everyday part of your life is so simple, but incredibly effective for reducing stress, lowering emotional reactivity, and improving happiness.2

Practicing mindfulness as part of your everyday life is easy: simply forget about time and pay attention to where you are. This can be done during dinner by taking time to taste the flavors you’re eating and then talking about them at the dinner table. You could also include mantras into your routine, encouraging yourself and focusing on gratitude. Some of the best mantras for moms are:

• Just breathe. 

• Everything will be okay. 

• Do what you can, and let the rest go. 

• I am enough. 

• A bad day does not make me a bad mom. 

3. Get Outside

Getting out of the house and into the sunlight has never been more critical. Months of isolation can have detrimental consequences, and simply going outside into nature can help prevent these. In fact, time spent in natural spaces can be surprisingly efficient in fighting off feelings of anxiety, depression, and stress.3

Taking a hike on a local trail is one of the best ways to immerse yourself with the trees and wildlife, but simple activities like bringing your kids to a soccer field, planning your garden, and watching your backyard birds can provide great opportunities for self-care. If the weather just isn’t permitting where you live, work to bring some of the outside in. This can be done by adding various plants to your home, opening your curtains and letting the sun in, or using herbs and fruits to freshen the scent indoors.

4. Start Journaling

Believe it or not, it’s tough on the body to hold onto all your thoughts and feelings. This is why journaling is so beneficial. Documenting the happenings of your day, and the way you felt throughout it, can improve your mood, reduce stress levels, and lower the likelihood of depression. This simple practice even has impressive health benefits like boosting your immune system and decreasing the risk of cancer. Journaling truly is the ultimate form of self-care.4

It doesn’t have to be complicated either! Research shows that the benefits are the same, whether journaling on paper or a computer screen. This means you can take advantage of some of the best free journaling apps, like Grid Diary, Daylio, and Penzu. Make sure to have fun with the activity. Get your kids involved in starting the habit early, and allow yourself to be creative. The more you enjoy it, the better. 

Final Thoughts

Self-care doesn’t have to be some long, drawn-out ritual involving lit candles and bubble baths. Though it sounds nice, it places unrealistic expectations on the very necessary habit. And the opposite is true. Moms in quarantine can sneak self-care activities throughout their day without much fuss at all!

Nikki Wants to Know! The Scoop on 2-3 Month Olds!

On my Facebook LIVE on Wed 1/27/21, Nikki from Ohio, one of the moms in my Sleep is Bliss Community, reached out for some "sleep scoop" as she has a 2.5 month old son and really wanted guidance to know "what is normal" and how to establish the right routines and habits at this 2-3 month old age and stage.

Before you dive into the Facebook Live recording, I want you to know what is NORMAL to expect from a 2-3 month old baby. Understanding the nature of newborn sleep and being knowledgeable on "what is possible" at each age and stage will help you plan appropriately and feel more confident in your parenting choices and goals.

2-3 month old babies do the following:

• 14-17 hrs of sleep in 24 hr shift

• 4-6 naps a day totally 4-7 hrs of daytime sleep

• 60-90 minute wakefulness windows between naps (some wakeful windows can be as short at 45 minutes)

• Each nap is as short as 20-30 min and as long as 2 hrs (don't let any nap go longer than 3 hrs)

• Play and expose to natural light during the wakefulness times

• Establish a bedtime routine and start 30 minutes before your child's best bedtime sleep window.

• Bedtime is usually on the "later side" sometime after 8pm to allow for the 4-6 naps per day

• Transition from bassinet to crib sometime before 6 months of age, preferably before they start the rolling milestone (which can start around 4-5 months of age)

• You can do "crib acclimation" in the crib and nursery so your child can more easily make the transition from bassinet to crib. Multiple times a day, put baby in crib when awake and not hungry or tired. Interact with baby for 3-5 min intervals and make sure baby is happy when taking him out. This will establish a positive association to the crib.

• Watch out for reflux or silent reflux that could be breaking the sleep cycles. If you suspect this, please talk to your pediatrician.

• It is perfectly appropriate, normal and helpful to help you baby go to sleep and go back to sleep with sleep crutches, they often NEED the extra help with holding, rocking, etc. in this delicate newborn phase. You are being responsive to their needs. As they become more mobile and master rolling their ability to self-settle and self-soothe come "online" and it starts to become easier for the baby to sleep independently. Often before this time, they genuinely need the help.

• Longer naps and more predictable schedule happens AFTER the rolling milestone (4-5 months). Then your child will switch to 3 naps a day with last nap ending at 5 or 5:30pm and bedtime happening within 3 hrs of waking from last nap.

Here is the video that offers more insight. 

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

I hope if you are newborn mom, you feel more "at peace" and do not feel pressured to push your baby to do things before they are ready.

If you would like to talk to me LIVE about your baby and how to improve sleep, Please go to Talk to a Sleep Expert: Sleep Strategy Session

If you want me to hot-seat coach you on my next Facebook LIVE (Wednesdays at 3pm PST), please submit questions in advance here: https://bit.ly/3dMGL7v

If you are seeking accurate and reliable information about all things sleep and family wellness, than please join my Sleep is Bliss Community on Facebook and Instagram.

Everything You Want to Know About Nap Transitions

Nap transitions can be so difficult. In this Facebook Live, I explain how to avoid the the chaos around nap transitions so you can plan in advance and have a strategic approach to guide your child.

Here are some baseline guidelines and concept, but please watch the video for more information.

Dropping from 3 naps to 2 naps happens between 9-10 months

Dropping form 2 naps to 1 nap happens between 15-18 months

Children keep 1 nap a day schedule from 15/18 months all the way until 3-5 years of age. Even if they start to drop the nap some days of the week, children in this age group will ALWAYS have a 45min-1hr rest period in the middle of the day.

When you can tell they are starting to make the nap transition, you will start noticing "nap skipping" or "disaster naps" that are short and leave your child still cranky.

This behavior signals you are about to move into about a 2-3 week period when you will have to be both patient and deliberate on how to properly "time" the new nap schedule so you can offer a smooth transition.

You will always want bedtime to come earlier during this nap transition period.

You will also want to "nudge" the wakefulness windows every 2-3 days by 15-30 minute increments. In this way, your child can "build their resilience" to stay away longer before they "crash and burn".

The below Sleep Guidelines will help you know when to expect the nap transitions and to navigate the wakefulness periods

Sleep Matters: Get your Ages and Stages Sleep Guidelines

Please watch this video below for more examples.

[youtube https://www.youtube.com/watch?v=oXpqoR5N1bY?rel=0&w=560&h=315]

If you should need to TALK TO ME LIVE to address any of your personal sleep questions. Feel free to reach out to me at https://www.blissfulbabysleepcoaching.com/contact-2

Lastly, if you would like me to answer one of your questions on my next FB Live on Wednesdays at 3pm PST, than please submit your question here: https://bit.ly/3dMGL7v

7 Creative Ideas to Survive a Quarantined Winter with Kids

Once a runaway thought driven by anxiety, parents across the globe are now facing an endless winter locked away in quarantine. And, like cabin fever on steroids, this is enough to make most of them feel more than a little anxious. However, we all are truly in this together, and there is no reason to fear. In this article, we’re bringing you 7 of the best creative ideas to survive the holidays, and all of winter, quarantined with your young kids. 

The Holidays Can be Difficult for Families in Quarantine

Usually a time of hustle, bustle, and family fun, the holidays are looking a little different this year due to life during a pandemic and in quarantine. This can add additional stress on the backs of parents, which can trickle down and lead to behavioral outbursts in little ones. And, because many people are struggling with job security and financial stability, keeping kids occupied and entertained can be tough during this time. 

Ideas for Surviving a Winter Alone with the Kids

The good news for you is that keeping kids happy at home doesn’t have to be complicated or expensive. In fact, with just a little time, patience, and attention, the days with your little ones home could go smoother than the days where you wrestle them out of the house. 

To help make this happen, I’ve compiled a list of 7 inventive, fun, and inexpensive activities you can try with your young kids to keep them occupied and happy, even in quarantine. 

1. Build a Fort

The excellent thing about small kids is that it doesn’t take much to impress them or keep them occupied. Why not take it back to your childhood and enjoy an afternoon with your kids in a living room fort? Simply gather all the blankets, sheets, and pillows, and get building together! You can even employ cardboard boxes and silky fabric to take your fort to the next level. 

2. Dress Up as Your Favorite Characters

Another wonderful way to tap into your childhood and connect with your kids in their worlds is to play dress-up. This type of pretending is also surprisingly beneficial for toddlers and children, aiding in their problem-solving skills and boosting the development of empathy. Dress-Up doesn’t require anything fancy either; everyday items like sports jerseys, aprons, and toolbelts can be implemented into the imaginative play to make it even more engaging and fun. 

3. Go “Grocery Shopping” at Home

Shopping in a real grocery store can be a little scary these days. A great way to play pretend with your kids, and teach them about more “normal” occurrences, is to create a mini grocery store in your house. Set up a few small shelves for your children to shop from, and print off pretend money for them to purchase items. You can even begin introducing money and math concepts through play. 

4. Take a Virtual Tour

One of the best aspects of our quarantined world is that we’re able to connect, learn, and grow with the Internet. Life without it would be unimaginable. Another awesome privilege this access provides us with is the ability to take a virtual tour. The American Museum of Natural History, Farm Food 360, and the Monterey Bay Aquarium are just a few places that offer free virtual tours and live streams. This is an awesome chance for kids to get an up-close and personal view at all sorts of educational material. 

5. Create an Indoor Obstacle Course

Climbing, jumping, and crawling isn’t only for outdoor play. After all, it’s important to burn that energy off somehow! Building an indoor obstacle course is the perfect opportunity for young kids to get excited and have some fun, quarantine style. Start your indoor obstacle course by stretching a string on the floor between two chair legs, lining chairs up to crawl underneath, and stacking couch cushions for climbing over.

6. Make a Sensory Bin

Sensory bins and bottles are surprisingly effective at occupying toddlers and young kids for hours on end, and they are quite easy to make. Filled with materials designed to stimulate the senses, sensory play creations are so beneficial for helping toddlers understand the world around them. The base for sensory bins and bottles can be made from rice, water balls, and even pom-poms. Then, just add from there! 

7. Thread Pasta Jewelry Together

Another terrific way to stimulate your child’s senses and hone in on their fine motor skills is to thread pasta jewelry together. All you need to do is toss some dried pasta into a baggie with food coloring, let it dry, and then get to threading! Penne pasta, elbows, and wheels are perfect for stringing onto adorable custom jewelry. You can even paint them to make your homemade jewelry fancier.

With Some Fun and Magic, You Will Make it Through Quarantine

Though it seems like the easiest thing, getting your kids through the boredom and isolation that comes with a months-long pandemic can make its way to the top of your priority list, and quickly. You are not alone in this though, and there are millions of parents out there with even more ideas for keeping your little ones happy and thriving. So, don’t be afraid to tap into your inner child, and call upon your fellow parents when the going gets tough. Even simple suggestions, solidarity, and a virtual hug can be enough to keep you motivated. Remember, it takes a village, even during social distancing.