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March is the Month for a Sleep Habit Reset
With the weather getting warmer and the days lasting longer, many people are beginning to feel the spring cleaning itch. And, while it always feels great to declutter the house and reorganize the garage, your family’s health deserves some attention this year.
For lots of people, a sort of “pandemic hibernation” that began last spring is finally coming to an end. This means that their eating, exercise, and sleeping habits are being more closely examined. And, with two major sleep holidays falling in March, there is no better time to put your family’s sleeping routine under the microscope.
Your Family’s Sleep Schedule Deserves Some Spring Cleaning
Throughout March, and the rest of the year, the World Sleep Society and the National Sleep Foundation work to inform people about the importance of sleep and ways to get enough of it. And, in this article, we’re going to use some of their lessons from Sleep Awareness Week and World Sleep Day 2021 to help you celebrate your sleep health!
Do You Know What Healthy Sleep Looks Like?
Before you can make changes that help your family achieve a healthier relationship with sleep, you have to know what healthy sleep actually looks like. World Sleep Day, which fell on March 19 this year, is dedicated to helping people understand and implement this.
Most people only think about the amount of sleep that they’re getting. But it’s so much more than that. Some of the most critical components of healthy sleep habits include:
Achieving Continuous Sleep
Sleeping the recommended number of hours for your age group and doing it with minimal disruptions is important for cycling through all of the sleep stages. Continuous sleep is necessary for proper brain function and daily performance.
Timing Your Sleep Properly
Learning to set and follow your body’s internal clock is vital for maintaining a healthy relationship with sleep. Sleep timing, light, and our body’s natural cycles must be balanced and lined up precisely to get the most benefit from each night’s sleep.
4 Phone Apps to Help You Get a Better Night’s Sleep
One way the National Sleep Foundation is working to help modern people improve their sleeping habits is through SleepTech. This program works collaboratively with some of the world’s leading sleep experts and top tech companies to improve sleep health innovations. This is because many advancements in technology have been used to greatly impact sleep quality.
Some of these advancements and improvements can even be accessed by the everyday family through their mobile device. Did you know that many sleep applications have been endorsed by sleep specialists and doctors? Here are two that may help you.
1. Insight Timer
Created as an audio meditation app, Insight Timer can be extremely useful for people and parents who struggle with insomnia. There are many different meditations to choose from and they even have some options made especially for kids. Insight Timer is regularly used and recommended by Dr. Abhinav Singh, the medical director at Indiana Sleep Center.
2. Moshi
Like Insight Timer, Moshi contains a vast library of audio-only mindfulness stories and meditations to help prepare the brain for sleep. Unique to this app though, Moshi was designed with kids in mind. In partnership with researchers from NYU, this app has proven itself able to improve several areas of sleep health for kids, including “sleep duration, sleep timing and night wakings.”
Blissful Baby Sleep Coaching Teaches Parents Sleep Confidence
Combining the importance of sleep knowledge with the modern approach that today’s parents need, Blissful Baby Sleep Coaching can help your family get on the right track to healthy sleep. We offer live, expert guidance to provide you an alternative to the “cry-it-out” methods that are often recommended.
With Blissful Baby, you will receive a personalized family sleep plan, daily phone guidance, and a sleep success guarantee. We use an evidence-based methodology to make sure your entire family gets a good night’s sleep.
Are you ready to reset your sleep habits?
References
Helping Your Baby Adjust to Daylight Savings Time 2021
Though the exact date varies by year, Daylight Savings Time begins sometime in early spring for those in the US. For 2021, the date will be March 14. And on this day, our clocks will spring forward one hour in the night, causing us to lose precious sleeping time. For most people, this will be nothing but a minor annoyance. But for parents of young children, a disturbance like this could result in weeks of sleep battles.
But it doesn’t have to be this way. With some proper preparation and gentle guidance, your baby can adjust to the time change without a hitch. And your entire family can get the sleep you need and deserve. In this article, we’re talking about the best ways to prepare your baby for Daylight Savings Time. Then, we’ll discuss two methods you can consider implementing to make the transition as easy as possible.
Preparing Your Baby Before the Time Change Even Happens
You know about the time change coming, but your baby doesn’t. And you’ve both worked so hard to get this bedtime and sleeping routine down. Make sure to give you and your baby some grace and patience. It’s also important to be prepared. This preparation state will look different for every family, depending on your sleeping styles and needs, but is smoother and more successful when your whole family is on the same page.
The Top Two Transition Methods for Adjusting to Daylight Savings Time
At Blissful Baby, we believe the most effective way to help your baby adjust to the time change that occurs in the spring is to choose between two transition methods. There are other ways, but they can sometimes be complicated and unreliable. The two methods we’re sharing, when done correctly, work time and time again. And I believe you’ll love them!
Transition Method #1 - Pretend Nothing Has Changed
Best for: families with early rising children & parents who feel rushed at bedtime
Transition Method #1 is the easiest, most effortless of the two transition methods. It’s also designed with easygoing children in mind. Simply do nothing.
It may come as a shock, but some kids do best when you just don’t make a big deal of things. These kids tend to be more go-with-the-flow in attitude, and you’ll know best if they’d take to a change like this easily.
But, for the most part, bedtime will be bedtime. And to your child, they will look the same on March 13, 14, 15, and so on. When the time change has occurred, allow your child to sleep as they normally would. They may try and sleep in, but if bedtime is at 7 pm, I don’t recommend allowing them to sleep in later than 7 am.
Now, bedtime could turn into a struggle. This has to do with the clocks being ‘behind’, and the fact that your child may have slept a little longer than normal, but just try and exaggerate the bedtime routine a bit, and offer your baby some flexibility. You know exactly what you’re doing, and will be just fine!
Preparations: With this method, you mostly just need to prepare yourself. Prepare yourself for a little bit of a bedtime struggle. Prepare yourself for a toddler that may be grumpy for a day or two. Prepare yourself for a baby who may want extra naps. As long as you’re prepared and willing to stay the course, the transition will be over in no time. It could be beneficial to grab some blackout curtains to re-instill the concept of day and night, but make sure to expose your baby to lots of natural light first thing in the morning to encourage the new sleep/wake cycle.
Transition Method #2 - Slow and Steady
Best for: kiddos who struggle with change and families who like to plan in advance
Some kids are much more rigid in their routines, especially the ones surrounding bedtime. That’s okay! We have a method designed for them, too.
For kids who struggle with bedtime changes or sleeping in general, we recommend that you begin planning about 6 days before the time change even happens. This means that changes to the bedtime routine will be implemented beginning on March 8.
And, because Daylight Savings Time is springing the clocks ahead, you want to know going in that you are preparing your child’s body to go to sleep one hour earlier than what they are right now. What is 7 pm today will be 6 pm after Daylight Savings, so you want to prepare their body for going to bed at 6 pm.
But, instead of sending your child to bed at 7 pm one day and “6” pm the next, you’re going to begin changing their bedtime in 10-minute increments.
Using the 7 pm bedtime example
Day 1 (March 8, 2021): Bedtime at 6:50 pm
Day 2 (March 9, 2021): Bedtime at 6:40 pm
Day 3 (March 10, 2021): Bedtime at 6:30 pm
Day 4 (March 11, 2021): Bedtime at 6:20 pm
Day 5 (March 12, 2021): Bedtime at 6:10 pm
Day 6 (March 13, 2021 - Clocks change tonight): Bedtime at 6:00 pm
Day 7 (March 14, 2021): Bedtime at 7:00 pm - used to be 6:00 pm
This method does require some more detailing and attention on your part, especially if your child goes to bed at a different time. But this is how many parents get through the time changes without completely losing their sleep and sanity.
In this method, you must be very strict with your child’s sleeping and napping schedule. Don’t allow for any unusual oversleeping, and make sure to ease into the bedtime routine for that time spent changing their routine. Always remember to allow for flexibility and patience - for you and your baby!
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:
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14-17 hrs of sleep in 24 hr shift
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4-6 naps a day totally 4-7 hrs of daytime sleep
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60-90 minute wakefulness windows between naps (some wakeful windows can be as short at 45 minutes)
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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)
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Play and expose to natural light during the wakefulness times
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Establish a bedtime routine and start 30 minutes before your child's best bedtime sleep window.
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Bedtime is usually on the "later side" sometime after 8pm to allow for the 4-6 naps per day
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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)
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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.
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Watch out for reflux or silent reflux that could be breaking the sleep cycles. If you suspect this, please talk to your pediatrician.
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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.
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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.