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Early Rising Behavior - How to Get Sleep Back on Track
It is the WORST when you hear your little one waking BEFORE 6am. In the world of Sleep Science, we call any wake-up between 4-6am Early Rising behavior.
Unfortunately, once this behavior starts, it takes on a life of its own and it can become very stubborn to unwind the behavior. In the video below, I breakdown the causes of early rising and offer some tips on how to get sleep back on track.
Real Life Sleep Struggle Situations and HOW to Handle Them
I love when moms share about their sleep struggles as this offers me a chance to offer insight and perspective into REAL LIFE situations and HOW to handle them. In this episode, the mom has a 21 month old daughter who toggles between great sleep and terrible sleep...sound familiar? Watch this video to learn all about her story and my insights.
Why are Sleep Sacks Awesome?
Why are Sleep Sacks Awesome?
Everyone has heard of using swaddles for newborn babies. The purpose of this is to calm the Moro reflex that babies are born with and a snuggly blanket wrapped around your baby can resemble the mother’s womb and safely help calm babies to sleep.
What is the Moro Reflex?
The Moro Reflex is an automatic response newborn babies show when they become startled. The Moro Reflex can be extending their arms, throwing their head back and extending their legs but can differ among babies. You may have noticed that your baby is sleeping soundly when all of a sudden their arm jerks and wakes them up. Once a baby's neck can start supporting the weight of their head they typically start experiencing less moro reflexes, usually around 4 months. The moro reflex is a normal reaction in healthy babies and you should not be concerned if you see these responses.
Once a baby starts working on rolling, typically around 2 months old, the American Academy of Pediatrics recommends to stop using a swaddle for sleep. This is the perfect time to introduce the sleep sack. Sleep sacks are a wearable blanket, they help the baby feel contained while maintaining safe sleep practices. Sleep sacks allow babies to move freely and can be used indefinitely. In order to maintain safe sleep practices, loose blankets, pillows, stuffed toys, bumpers, and other soft items should be kept out of the sleep space.
A sleep sack can keep toddlers in the crib and the whole house sleeping! Sleep sacks are great even for toddler who are at the age where they start trying to climb out of the crib. The sleep sack limits the ability of toddler to lift their legs over the crib railing. A climbing toddler can leave parents feeling exhausted. Considering a transitioning to a toddler bed? The transition to the big kid bed can be a massive vulnerability for sleep regression. I always recommend keeping children in a crib as long as possible which is often ages 3.5 or 4 and a sleep sack can help extend the amount of time a child sleeps safely in a crib.
Sleep Sacks can be incorporated in the bedtime routine.They are a great visual cue to babies and toddlers that it's time to wind down and go to sleep.
Sleep Sacks have many benefits including:
Keep baby warm
Maintain safe sleep practices
Help baby feel safe and secure
Discourage climbing by limiting a child’s ability to lift their leg over the crib railing
Visual cue of bedtime when used in the bedtime routine
There are so many sleep sacks on the market, which do you recommend?
Dreamland Baby has a line of incredible weighted swaddles and sleep sacks. The Dreamland sleep sacks utilize a proprietary CoverCalm™ Technology, evenly distributed weight from shoulder to toe, to naturally reduce stress and increase relaxation through deep touch stimulation. The evenly distributed weight increases serotonin and melatonin (the happy/sleepy hormones) and naturally decreases cortisol (the stress hormone).
Dreamland Baby has offered my clients an exclusive Black Friday offer to save 20% by using the Coupon code: BLISSFULBABY20 at checkout.
Dreamland Sleep sacks offer:
Machine Washable
Reversible neckline designed for exclusive tummy sleepers
Gentle weight increases serotonin and melatonin while decreasing cortisol
100% natural, soft cotton for temperature regulation: TOG (0.6)
Two-way zipper for easy diaper changes
Decreases irritability while promoting self-soothing
The weighted sleep sack is for babies, 0 to 36 months old
Safety certified
Designed in partnership with pediatricians, NICU nurses, and certified sleep consultants
The Dreamland weighted sleep sacks take the soothing, calming comforts of a regular sleep sack and gives baby the sensation of getting a gentle hug. If you are looking for the perfect swaddles and sleep sacks I highly recommend giving Dreamland Baby products a try.
To get 20% off yours today use Coupon Code: BLISSFULBABY20 by November 22nd👇
https://glnk.io/vzkl/blissfulbabysleep
To see more of our recommended products check out 👇
https://kit.co/BlissfulBabySleep
For more information on the American Academy of Pediatrics safe sleep practices please visit: https://www.aap.org/en/patient-care/safe-sleep/
For more information on the Moro reflex:
https://www.medicalnewstoday.com/articles/327370#summary
Fall Time Change Tips: November 7, 2021
The Fall Time Change 2021 is this coming Sunday, November 7th at 2 a.m.
At each seasonal time change, parents often reach out to me with great trepidation about how this time change will affect their child’s sleep schedules. It is true, the “fall back” time change can cause havoc on sleep.
Not to worry, I am going to guide you so this time change minimizes stress and confusion!
Watch this video for a summary of my sleep expert's tips and tricks on how to adjust to the Fall 2021 time change.
So here are some facts to consider:
The “Fall Back” time change in the US is on Sunday November 7th 2021 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/her normal naptime or bedtime and then make similar changes to the nap schedule and meal schedule.
Every other day/night, try to “move 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 a full hour by the time the clock changes on November 7, 2021
For example: if your child’s normal nap time is 8:45am, bump it to 9am and each day keep “bumping it forward” till you bumped it a fully 60 minutes hit an hour.
If you would rather “work” the bedtime angle, then 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 7th, 2021.
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 7th 2021.
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). I recommend the HATCH.
If the child does not go back to sleep, then use the “dramatic wake-up” strategy to signify a morning wake up routine. Be sure to keep the room dark until 6am, then exit the room for 5-10 seconds, then re-enter the room and turn on the lights and open shades and then greet your child with “good morning” and proceed to get your child out of crib/bed and begin your routine. Be sure to expose to natural morning light.
By doing this “dramatic wake up” routine, 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 to talk to a sleep expert and get the personalized sleep support to get sleep back on track via 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 Parental 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 reach out for sleep support.
THERE IS NO NEED TO LIVE LIFE IN A SLEEP-DEPRIVED HAZE!
The first resource that might be helpful is my Sleep Regression Guide. It is a free guide jammed packed with helpful insights and actions. The other option is to schedule a Sleep Tune Up Call. 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 $100 for 30 minutes with your own personal Sleep Detective on Zoom Video Conference.
I look forward to helping you restore easy and calm bedtimes, quiet, peaceful nights, reliable naps and harmonious, confident parenting!
As a Pediatric Sleep Expert 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 Linked-In and 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
Sleep is bliss, let's get you more!
A Story: Her Greatest Fear about Sleep Coaching
I am so excited to share another success story with you. This couple had a 15 month old son that took a ton of time and effort to go to sleep. Mom was utterly depleted because all the night-time caretaking fell on her shoulders. Her husband could see the toll on his wife and wanted things to get better for the whole family. They knew they did not want to do “cry-it-out” and they knew they needed someone they could trust.
Below is a video of this family’s sleep transformation. Take it from mom when she said:
"What I know now after coaching is that the greatest fear is not giving yourself a chance to try something different. By asking for help, I am not only helping my child, but also everyone in the family. I wish I asked for help sooner!”
Here is more of what Esmeralda had to say:
"Before working with Joanna, our 15 month old son took tons of steps to get him to sleep: we had to rock him in a stroller with a big bottle and then transfer to co-sleeping. Throughout the night, he needed 2 bottles of milk and had to sleep with a parent. On top of that, he did not eat many solids during the day. I knew we needed help. I was not willing to do "cry-it-out”. I wanted someone that had tons of experience and had success stores. I wanted to find someone I can trust. I wanted someone to get me results the first time. I did a lot of research. It felt weird to trust someone, but we knew we needed a solution and guidance. Joanna gave us the trust and confidence. Now he is sleeping through the night, taking good naps, has a strong bond with daddy, and has increased appetite. He is growing like crazy and his learning development is way up. He is learning so fast, like counting and saying ABC’s. The bond that formed between father and child was incredible. It is amazing because before coaching he only wanted mom and now we have a connection and more time together”
Do you want to enjoy Blissful Sleep just like Esmeralda and her family? It is all possible with one phone call or email!
Sleep Success for a 6 Year Old: It's Never Too Late to Learn Sleep Skills
Clients often believe that if their child is older than two years old, that there is “no hope” to improve their child’s sleep struggles. I want to shout from the roof tops that it is never too late to create the right circumstances and the right environment for your child to learn their sleep skills so they will benefit from healthy life long sleep habits. I just finished working with a family with a 6 year old daughter and this mom wanted to share her experience on how we achieved easy bedtimes and peaceful naps and brought harmony back to her household. Listen to this mom’s story about her 6 year old!
“Bedtime was always stressful for my 6.5 year old daughter and she would wake 5-6 times a night. I was skeptical that sleep coaching wouldn’t work for us, but I committed 100% to the process and guess what…it worked. Now bedtime is easy and she is asleep around 8pm. She sleeps 10 hours in her room and her self confidence has gone way up. Now I have time for myself. I can watch a show with my husband and spend quality time and read to my older daughter. I am now tremendously well-rested. We could not have done it without you!“ - Mary F. Child was 6.5 years at time of coaching
Get Your Life Back...It Starts with Sleep!...Sunlight & Sleep
Photo by Unsplash
Did you know that getting proper amounts of sunlight to produce Vitamin D is what helps you sleep better and improve your mental and physical health! Listen for the science that shows you why morning sun is especially important!
In this Facebook Live I talk about the connection between Sunlight & Sleep
What are the benefits of sunlight?
Spending time in the sun has mental health benefits.
1. Sunlight reaches our eyes
2. Photoreceptors in your eyes send messages to your brain.
3. Serotonin levels rise.
4. Boost in mood
Spending time in the sun has many Physical Health Benefits.
1. Sunlight Penetrates our skin
2. Triggers the release of a skin cholesterol body uses to produce vitamin D.
3. Vitamin D is used for serotonin production
4. Proper serotonin and vitamin D levels play a part in your DNA health. “Serotonin plays a big role in setting your body's circadian clock, which manages your sleep and hunger cycles, and also ties into your cell health, hormone production, and other biological functions." , and
5. Sunlight reaches our skin.
6. Nitric oxide, (stored in the outermost layers of your skin), reacts to the sun's UV rays by widening your blood vessels
7. Your blood pressure drops, your heart rate slows.
8. You feel more relaxed. Better mental performance.
Why do you need sunlight for proper sleep?
Without enough sun exposure, serotonin levels fluctuate erratically, knocking your circadian clock out of whack. That could leave you feeling sleepy during the day, wired at night, hungry at odd hours (or all the time!), and unable to think clearly.
Serotonin plays a big role in setting your body's circadian clock, which manages your sleep and hunger cycles, and also ties into your cell health, hormone production, and other biological functions.
Best practices
Exposing your eyes to sun-strength light for at least 20 minutes in the morning is your best bet in aligning your wake-sleep clock with daytime hours. You also want to avoid bright light at night, which fools your brain into believing it's daytime.
Can’t get outdoors?
Sitting close to a window or within a few feet of bright sunlight will trigger serotonin-producing reactions. Studies have also shown that a light box that mimics the sun can boost serotonin levels.
How much sun is recommended for proper vitamin D?
Nutritional sources are not enough to get the recommended amount of Vitamin D. It is recommended to get 10-15 minutes of midday sunlight on bare arms, legs and shoulders. Hold off on the sunblock for that time.
What can I do to get sunlight during Winter months?
Up to 80 percent of the world's population is vitamin D deficient during the colder months. Taking a 1,000 IU vitamin D supplement during the winter can ward off disease and depression.
Overall if you want to improve your sleep you might want to start a sunlight ritual.
Benefits of the Sun Summary:
Mood improvements
Immune system support
Lowered blood pressure
Better brain function
Vitamin D boost
If you want to learn more review the article links below.
Learn the "SIGNS AND SYMPTOMS" of when to "SAY YES TO HELP"
Families call me everyday about their child's sleep concerns. They are hoping for a "magic bullet" to help their baby sleep better so they can stop living in a sleep-deprived haze.
In the video below I explain the "SIGNS AND SYMPTOMS" of when you would know it is time to "SAY YES TO HELP" by accessing one-on-one support from a sleep coach to help you solve the sleep problems once and for all, so finally EVERYONE is your family can be well-rested.
Signs and Symptoms to look for:
Anxiety and distress over “cry-it-out”—and desire for an alternative method
Worried lack of sleep is impacting your child’s growth and development
Difficult and long bedtime routine that leaves everybody drained
Multiple night wakings that leads to broken and non-restorative sleep
Disagreement & Discord between parents in managing an appropriate approach to child’s sleep challenges
Relentless self-doubt and guilt about current sleep situation & how to solve it
Desire to eliminate night feeding—and guidance on how to do it gently and compassionately and in a way that honors your nursing goals and nursing relationship
Exhausted from child waking too early in the morning sometime between 4-6am
Worry over best strategies when going back to work after maternity leave
Difficulty in re-establishing healthy sleep habits after arrival of new sibling, travel, holidays, or lifestyle changes
Overwhelm and Confusion about how to solve the sleep changes with lasting results
Trepidation over transition from co-sleeping to a crib, or from a crib to a toddler bed
Short or non-existent naps or nap transitions—resulting in crabby, overtired child
Helplessness in the face of child’s night terrors
I hope my video helps you to with determining when it is time to "SAY YES TO HELP."
Anyone that experiences any of the above household sleep situations can benefit from the expert guidance and step-by-step approach of a trained and certified sleep coach:
Talk to a Sleep Expert: Sleep Strategy Session
Apps That Make Life Easier for First-Time Parents
Photo by Pexels
Being a first-time parent can seem daunting, but don’t stress. You have all the resources you need right at your fingertips with your handy smartphone. With the assistance of some of the best apps for first-time parents, you can give your little one the best possible care.
Is your child struggling with sleep deprivation? Blissful Baby Sleep Coaching is here to help you and your family become well-rested. Contact us for gentle sleep coaching services here.
My Baby Today
Do you want to track your baby’s development day by day, and see at a glance how much your baby has grown? The My Baby Today app is the only all-in-one guide you’ll need, and you can access a wealth of information about your baby’s health, growth, and development. Resources include breastfeeding dos and don’ts and all the baby essentials. You’ll be able to create handy checklists, set reminders, and snap photos in the app to capture all your favorite moments. The calendar feature will give you daily tips on infant care, and you’ll learn about health and safety, best exercises for parents, and meal ideas.
The My Baby Today app also gives you access to a community of first-time parents, and you can compare notes, ask for advice, and find support as your baby grows. Wondering what formula to use, or how to transition to solid food? Trade ideas with other new parents, and find out how other first time parents tackle sleep schedules, feeding problems, and bath time.
Milk Maid
If you’re planning to pump to feed your baby breast milk, the Milk Maid app will take the stress out of pumping. The app lets you keep track of the milk you’ve left at the daycare center, at your mother’s house, or in your fridge. You can track how many bottles of breast milk you have in each place, as well as monitor the age of stored milk so you can use the oldest milk first.
The Wonder Weeks
Another tracking app first-time parents love is The Wonder Weeks app. This app keeps track of your baby’s mental development and tells you what stage of development your baby is in each week. You’ll be able to track the leaps in development, and know when to expect the fussy periods, as well as taking notes on each phase of your baby’s first weeks of life.
Home Repair Apps
While they're not exactly parenting apps, home-related apps like Angi give you easy access to local home pros should you need any home repairs done. By using these apps, you can ensure that the job is done fast and efficiently, so you have more time to care for your little one. For instance, an appliance repair service can take care of just about any appliance-related issue from a dishwasher leak to the fridge not cooling the food properly (which is bad if you're storing breast milk in it!). Home pro databases like Angi can make searching for a local appliance repair service less overwhelming by providing a list of the top companies in your area. You can also see details at a glance like the business’s description, recent reviews, coupons (if offered), and important display icons like awards and certifications. Be sure to check for local deals to help you save on service costs!
Choosing the Right Smartphone
Is your current smartphone up to date? If your phone can’t support the latest upgrades, store all the photos of your new baby, or let you download the apps you need to monitor your little one’s development, then it’s time for a new device. As a first-time parent, your phone is going to be a lifesaver, and you’ll use it to find out more about your baby, track your little one’s mental and physical development, and take photos you’ll cherish for life. Your phone will also function as your handy calendar, ebook, portable movie player, and music player, which can help as you and your baby spend time together at home, as well as out and about at friends’ houses or shopping. When you're away from home, make sure you have a car charger, which will quickly boost your phone's battery life so you never miss a beat while on the go.
Check out these apps and enjoy the newest addition to your family. You’ll love sharing time with your baby, being able to monitor their health and development, and avoiding the stress of one more thing to worry about if you’ve got a top-notch device in your pocket.