When was the last time you and your husband had a night to yourselves? Whether it’s Valentine’s Day, a special anniversary, a birthday celebration, or just a random Tuesday night – date nights are important! Every couple deserves (and needs!) time together without little ones in tow.
A lot of families who start Sleep Training wonder, once we solve our sleep struggles and get into a good groove, does that mean I have to be there every night? If I leave my kiddos with a babysitter, is all of our hard work going to immediately go down the drain?
I want you to know that this doesn’t have to be the case! When I work with families, my goal is to find a plan that works for everyone. That includes you – the parents! I want you to be able to spend time together. Not only will you have time at night after your little one goes to sleep, but you’ll also feel more confident leaving them with your favorite babysitter.
If you’re ready to schedule that date night, here are a few tips to help the night go smoothly for everyone!
1. Set the Stage for Success
Before you head out for date night, you have to lay the groundwork. That means creating a bedtime routine that you can, and will, stick to night after night. Consistency will train your little one’s bodies and brains to recognize the predictable signals of their bedtime routine. So, when it comes time to have someone else sub in during their bedtime routine, they know the drill. Your babysitter will probably tell you that your kiddos told them exactly how bedtime should go, instead of it being the other way around!
2. Put Your Kiddos to Sleep, Then Head Out
Depending on what time your little ones go to bed, you could time your date night so that you put your kiddos to bed before the babysitter even arrives. Or you can assist the babysitter with bedtime, then head out. If you have a new babysitter, recently made any changes to bedtime, or you’re just nervous about putting that much pressure on the babysitter, this is a great solution for everyone. Your little ones will be sleeping soundly when you leave, which will help you enjoy your time away from the house without stressing about what is happening at home.
3. Make a Cheat Sheet
Help your babysitter out by giving them everything they need to know, all in one place. Give them a “Babysitter Cheat Sheet” that tells them exactly what time bedtime should be, what bedtime routine looks like, and any other important information that will help them get your kids to bed without trouble. Your cheat sheet should also include your contact info and all of the information about where you’ll be, so if anything does go sideways, she knows where to find you.
4. Don’t Stress
Kids pick up on much more than we give them credit for. If you’re visibly anxious about leaving your child for the night, and make a big deal about it, chances are they will too. And that could lead to your child hanging onto your leg and screaming when it’s time to walk out the door. To avoid this kind of situation, stay calm, cool, and collected, and communicate to your little one that having a babysitter is something fun and exciting. If you can tell your little one is feeling nervous, remind them that you’ll be home soon and that they are going to have a great time without you.
5. Have Fun!
Picture it: You finally made it to that fancy new restaurant, you’ve been seated at your table, and you’re having a great time. Is this a dream? You think, “Maybe I should check-in. Just to make sure everything is alright.” Resist the urge! Your babysitter knows where to find you. There’s a reason you hired her! Now I’m not saying turn off your phone and throw it across the room. You still need to be available in case your babysitter needs you. But, try not to spend the entire night focusing on what is going on at home. This is your time to connect with your partner, so stay in the moment. Enjoy the kid-free time guilt-free!
I hope these tips help you and your spouse have a great night out on the town! If you haven’t had a date night in a while because your little ones are struggling with bedtime or just not sleeping well, Sleep Training might be the answer. Did you know I recently launched a FREE Sleep Community on Facebook? Join my Formerly Tired Moms Club to get all of the incredible FREE training I’ll be offering, exclusive to the group!
As your baby grows, it’s so exciting to see them learn new skills! At around 4-6 months, your baby will begin to learn a very important mobility skill: rolling over. Your baby will usually master rolling from tummy to back first, then around 6-7 months will learn how to roll from back to belly.
This adorable new skill can also cause a temporary disruption in your little one’s sleep. However, developmental milestones, like rolling, aren’t true sleep regressions, meaning they aren’t a permanent change in your child’s sleep.
Sleep disruptions from rolling should only last 1-2 weeks. But if you’re in the middle of this developmental milestone, you’re probably thinking: “Well, no matter what you want to call it, my baby isn’t sleeping. So how do we get through this without losing our minds?”
Why does rolling interrupt your child’s sleep?
Before I give you some of my tips & tricks for getting through this stage in your little one’s life, first let’s talk about why rolling (or any new skill) can interrupt sleep. Well, first of all, it’s exciting! Your little one has discovered something new that they’ve never experienced before. So can you blame them for trying it out all the time? Even when they’re supposed to be sleeping!
How many times have you stayed up past your bedtime to work on a hobby project or watch one more episode of Grey’s Anatomy? It’s the same for your little one. They’re having fun, and they’re too young to rationalize the importance of sleep versus. staying up to practice the new fun thing they learned.
If your little one is just learning how to roll, rolling can interrupt sleep because the change in position can be uncomfortable or unexpected. Your little one might roll when they are deep asleep, but wake up because of the sudden change in position. If they haven’t quite developed the skills to roll back in the other direction, it may take them a minute to figure things out, which keeps them awake. It will take time for them to master rolling or feel comfortable sleeping on their stomach.
How do you make sure your child stays safe during this phase?
Your baby is now more mobile at night than ever before, so it is especially important to follow Safe Sleep Guidelines as recommended by the American Acedemy of Pediatrics*. If you have been swaddling your baby, once they begin showing signs of rolling, you should stop swaddling so they have freedom of movement and won’t become tangled, which can pose a strangulation risk. If you feel comfortable putting your baby in a sleep sack, this can be a safer alternative to swaddling.
Your baby should sleep on a firm sleep surface such as a crib, play yard, or bassinet, that meets the safety standards of the Consumer Product Safety Commission with a fitted sheet only. Your baby’s crib should be free of any loose items, including blankets, toys, loveys, etc. You want to keep the crib clear so that when your child rolls, they don’t become stuck or tangled in anything.
Should I reposition my baby when they become stuck?
The first rule of thumb for this is: Are they unsafe? If their sleeping environment already complies with safe sleep guidelines, then it should be rare that your child finds themselves in an unsafe position. But you should always use your parental instinct and judgment, and reposition your child if necessary.
In general, don’t be so quick to jump in. We want to build healthy sleep habits, so practice makes perfect. You want to give your child the space to figure things out on their own, which promotes self-soothing techniques. Let them discover sleeping on their stomach and see how they feel about it. It may take time for them to adjust to this new position, but once they do, they might love it.
Am I telling you that you should never intervene? Absolutely not. If your child is just beginning to roll and is waking repeatedly throughout the night or is having trouble falling back asleep, you may need to help them reposition in the short term for everyone’s sanity. If you do need to reposition your baby, be quick and quiet. Don’t linger any longer than absolutely necessary.
How can you help your family get the sleep you need during this milestone?
Safety First. Practice the safe sleep tips mentioned above and be sure to keep up to date with the AAP Safe Sleep Guidelines so you can continue to help your baby sleep safe throughout their lives. If you are still swaddling, now is the time to stop or consider a sleep sack instead. Keep your child’s crib free of any loose items (like blankets or toys), and make sure their mattress is a firm, flat surface.
Practice Makes Perfect. Give your little one plenty of time to practice this new skill throughout the day. Not only will they be less inclined to practice all night, but this will also help them solidify this new skill and build muscle memory. The more confident they are in their ability to roll, the easier it will be for them to reposition and fall asleep on their own. Here is a link to a helpful video for rolling practice.
Tummy Time. Your little one may not have spent a lot of time on their stomach before. Give them time and space to get used to this new position, both during the day and at night. You will still want to put your baby to sleep on their back, but when they roll over on their stomach, don’t be too quick to intervene. Let them feel it out, and step in only when you feel it’s necessary.
Be Consistent. Don’t let all of your hard-earned work go out the window when your little one begins struggling to sleep. If your family has an established bedtime routine, your little one is going down on their own without sleep props, and you have a general healthy sleeper…don’t mix it up! You may need to bend the rules slightly (exception, not the rule) to help everyone get the sleep they need, but this should be a very short-term fix. Remember, this phase will only last 1-2 weeks, so if you can stick to your guns, your little one will be a better sleeper long-term.
Is your little one rockin’ and rolling? If so, congratulations on making it to this big milestone! I hope these tips help your family navigate this exciting time in your little one’s life. However, if you need a little more help during this phase, or your family has been struggling to get a good night’s sleep for a while, there may be more going on. I offer a FREE Sleep Evaluation Call to help you learn more about Sleep Training and see if it could work for your family. This no-obligation call is a great place to start if your family is ready to stop struggling and finally get the sleep you desperately need!
*Please visit the American Academy of Pediatrics website for the most up-to-date information on Safe Sleep Guidelines.
It’s the beginning of a brand new year. And I’m sure there are plenty of goals you want to achieve in 2023. Maybe you’re planning to head to the gym more often. Maybe you’re thinking about making a few changes to your diet. Maybe you’d like to spend more quality time as a family. And these are all great goals to have!
But I’m going to put my Sleep Consultant hat on for a second and argue that getting more sleep in 2023 should be at the top of your list when you’re making your New Year’s Resolutions. For parents, this means you need to work to help your little ones build healthy sleep habits so you can finally kick the bedtime battles, early morning wakings, nonexistent nap times, and all of the other sleep struggles that can cause your family to get less sleep than they need.
And I know that that is all easier said than done…so if you need a little help you know who to call! (Hint: It’s me. Your favorite Sleep Consultant!)
But if like a lot of other moms you’re thinking, “Sure more sleep would be great, but I have a lot of other things going on and a lot of other goals I’d like to set in 2023.” Believe me, I know how it goes. But today I want to argue in favor of sleep by showing you just a few of the scientifically proven benefits that come with you and your little ones getting a healthy amount of sleep.*
Sleep promotes growth, since growth hormones are secreted during sleep.
Children who get an adequate amount of sleep have stronger immune systems
Studies show that children who get enough sleep perform better in school, have a higher vocabulary, and are better problem solvers.
Sleep is linked to faster motor skill and cognitive development
Children who get enough sleep are less likely to develop mental health issues like anxiety and depression
Lack of sleep is associated with higher risks of cardiovascular disease, high blood pressure, and risk of stroke.
People who continually do not get enough sleep have a higher risk of obesity, as sleep affects our metabolism and how our body handles fats.
When we sleep, our brains process long-term memories, which means the better we sleep the better our memories are.
I could go on and on about sleep…but I’m sure you get the point. Sleep really affects almost every aspect of our health, emotionally, mentally, and physically. Helping your family develop healthy sleep habits and sticking to a sleep schedule that allows for adequate sleep can be a serious game changer.
So I’ll say it again, make sure you make sleep a priority in 2023. And of course, if your family is facing sleep struggles, you don’t have to go it alone. Schedule a free no-obligation Sleep Evaluation to learn more about Sleep Training and what it looks like to work with a Sleep Consultant like me. Let’s make 2023 the year you finally get the sleep you’ve been dreaming of.
If you have school-age little ones, then you know that the Christmas/New Years break always seems to fly by. Before you know it, it’s that time again…back to school. The holidays are full of fun and festive reasons to veer away from your usual routine, so heading back to school after a short break can sometimes be a rough transition.
Before you know it, the sleeping-ins and staying up lates are gone. And you have to now get back into a predictable schedule. Or so we hope…
The first few days can be challenging to get back in the swing of things because most of us allow our children to stay up later during the holidays. Those early mornings are dreaded and can be rough, for both kiddos and parents.
Returning your children to a proper schedule can be quite an ordeal without a game plan. I’ve got you covered with my essential tips for heading back to school after the holidays!
1. Turn off those screens
TV, phone screens, and computers all emit blue light, which tricks our internal clocks into thinking it’s still daytime, inhibiting our natural melatonin production. I recommend turning off electronics after dinnertime and keeping them off until the next day. But if that’s too much to ask, at least an hour before bedtime. (This goes for you too, Mom and Dad!)
2. Routine, routine, routine
I preach this one ALL.THE.TIME. I don’t care if your child is going to kindergarten or 12th grade! A consistent sleep routine is essential. A routine is not just about physically getting ready for bed. A routine signals our brain that we are transitioning out of day and into night and sleep is to follow. A routine cues the brain that bedtime is near, as the brain begins shutting down in preparation for sleep. A proper routine is about 30-45 minutes in length, does not include screen time, and is consistent night after night.
You may also want to establish a morning routine to help your little ones know what to expect each morning before school. This will help your morning go much smoother, ensuring everyone gets to school and work on time with their teeth brushed and clothes on the right side out.
3. Schedule an appropriate bedtime
Every child is different, so you probably have an idea of when they should go to bed. That being said, I hope your idea is 8:00pm! I can hear some of you now, “My child doesn’t even get tired until 10:00 or 10:30, so I figure…” And I’m going to stop you right there. 8:00pm. Every. Night. No later. Kids need at least 10 hours of sleep per night, so until you can wake them up and get them ready for school at lightning speed, 8:00pm it is.
Start with the needed wake up time for school and count backwards
3-5 year olds (preschool): 10 – 13 hours, start with 12
5-7 year olds: 10 – 11 hours, start with 11
7-9 year olds: 9 – 11 hours, start with 10
Bonus tip: Maintain that schedule even on the weekends (and during school breaks as much as possible) to make it easier on their body clocks, especially when Monday rolls around.
4. Wind down before bed
Try not to over-schedule activities in the evening, or at least keep it to a minimum number of days per week. No screen time ideally 2 hours prior to bedtime. Include reading time, whether your child is an independent reader or you’re reading to them. A half-hour of book time is a great way to wind down before going to sleep. And of course, a consistent bedtime routine should also be a part of the wind-down process.
5. Create the ideal sleep environment
Your child’s bed is for sleep. Their bed should not be used for other activities like homework or video games. If they need a place to study or do homework that isn’t the good old-fashioned kitchen table, create a separate space in their room or another room, if possible.
At night, make sure the room is dark and cool. During the winter months, this is easier than the beginning of the school year because the sun goes down so early. (Too early in my opinion…) Ideal sleeping temperature is between 68-72 degrees, which again is much easier to maintain in the winter.
Use a sound machine or fan to drown out environmental noises that can prevent your child from falling asleep or wake them during lighter stages of sleep.
6. Remove temptations
Older kiddos with cell phones can be tempted to sneak a few extra minutes of texting, scrolling through social media or the web if they have their phones in their rooms at night. Change the rules around phones in the bedroom. Keep the charger in the kitchen, and have them plug it in at night before bedtime, and they can hae their precious phone back in the morning.
The quality and quantity of sleep children get has a profound impact on how they learn and retain information, interact with others, and cope with day to day life. Creating healthy sleep habits will not only ensure your home is peaceful at bedtime and in the morning but will also set your child up for lifelong learning (and life) success.
7. Communicate expectations
Don’t assume that your child(ren) knows what you want them to do. Use a chart with pictures if need be. Children are visual learners so this is a great tool that you can use to help your child have a sense of control over bedtime and learn the expectations around bedtime.
Of course, if your family has gone weeks or months without a good night’s sleep, all the tips & tricks in the world may not help you get to the bottom of your sleep struggles. We know that when we aren’t sleeping, we aren’t performing at our best. So if your child is struggling to sleep, they may be struggling in school as well.
I offer a FREE no-obligation Sleep Evaluation for families like yours, so you can see what Sleep Training is all about and how it could help your family finally get the sleep you need to ace this new school year!
The holidays are a hectic time of year. With so many things to do and people to see, it’s no wonder so many families struggle to get a good night’s sleep with all the excitement. And if that wasn’t enough, many people travel out of town to see family during this time of year. With all of those changes to your child’s sleep schedule and sleep environment, how can you ensure your little one stays well-rested so the whole family can enjoy the holidays? Try these seven sleep tips!
1. Start Well-Rested
Whenever your family needs to travel, regardless of whether you’re taking a plane, train, or automobile, the best way to start travel day on the right foot is to start well-rested! That means do everything you can leading up to the trip to keep your child’s sleep schedule on track, including making sure they get enough sleep the night before. Travel day can be unpredictable. If your child got a good night’s sleep, they will be less likely to be overtired if they miss a nap in the middle of the day or if bedtime get’s pushed back. And we all know, a well-rested kiddo is a much more pleasant kiddo!
2. For Travel Day: Anything Goes
On travel day, my number one rule is…survive! Travel is unpredictable and exciting. Your little one may not go down for a nap because they don’t want to miss a moment of excitement. Or they may have trouble napping in a new or noisy environment. Do whatever you need to do to keep your kiddo calm and happy. If that means more snacks or more screen time than normal, that is totally okay. Just do what you need to do to get through it and make it to your destination.
3. Stick to Your Schedule
Whew, you made it through travel day. Now what? During your trip, try to stick as closely to your child’s sleep schedule as possible. That means maintaining their normal wake time, nap time (or times) and bedtime routine. I’ll talk about managing naps further down the page, but what I want to focus on here is consistency, when possible. Whatever part of your child’s sleep schedule you can control, try to keep things as close to how they would be at home as possible. If everything else goes out the window, stick to your bedtime routine. Go through the steps in the same order as you would at home and try to have your kiddos in bed for their normal bedtime.
Bonus Tip: Purchase or head to the library to borrow some travel or holiday-themed books to bring along with you on the trip!
4. Manage Expectations
During your trip, you may be tempted to fit everything in, cramming your schedule with visits with family, fun outings, and other activities. But remember to manage your expectations. Keep the schedule reasonable, and remember to make time for your little one to rest. As tempting as it may be to let baby skip a nap or let bedtime fall back an hour or two so that you can fit all the extra activities into your trip, I highly recommend you resist the temptation and stick to the schedule as closely as possible. And remember, things may go a little differently for a few days, meaning your child may struggle to nap or fall asleep at night, so they may become overtired and cranky more quickly than they would at home. So, manage your expectations and keep your plans light and flexible.
5. Mimic The Home Sleep Environment
The best way to help your child get a good night’s sleep away from home is by mimicking your child’s home sleep environment. Whether you’re staying at a hotel or bunking with your in-laws, there are few things you can do to create an ideal sleep environment while away. Remember: dark, cool, and quiet. Make the room as dark as possible, crank down the AC, and use a white noise machine to block out any background noise.
Maintaining your little one’s own sleeping space is the best-case scenario to make sure everyone gets a good night’s sleep. If your little one is used to sleeping in his or her own room, room-sharing on vacation can be overwhelming and lead to tough nights. Even sleeping, your baby will be aware of your presence. If you’re staying in a hotel, try to book a room with an attached area or separate room. I know this is not always possible so in a pinch, the bathroom can work well too (as long as there is good circulation!) If you’re staying with friends, talk with them in advance about having separate spaces for sleeping. Home offices work well as a makeshift nursery!
Bonus Tip: Use a SlumberPod!
The SlumberPod is a great option for families who travel often and need to create a separate sleep space for their kiddos.The SlumberPod is a safe and quick-assembly privacy pod that helps your baby and/or toddlers get a good night’s sleep, even while traveling. These pods are bottomless portable privacy pods that completely enclose standard play-yards, mini-cribs, and select toddler cots — giving your baby or child their own dark and private sleep space (like at home).
Convinced? Grab your SlumberPod here. And, my friend and fellow Sleep Consultant, Kala Guichard (owner of Sleep at Last and SlumberPod fanatic) graciously shared her discount code with me! Be sure to use sleepatlast10 at checkout to save $20 on yours today!
6. Nap On The Go
It’s okay to have more naps on the go when traveling. Ideally, if your little one is used to taking more than one nap a day, attempt a solid morning nap at the hotel or house where you are staying. Starting the day well-rested allows for more flexibility for later naps to happen in the car, in someone’s arms, or in the stroller. It is not uncommon for naps to be more challenging when traveling.
Traveling can be tiring so also keep a close eye on your child’s sleep cues. Remember that if naps are short or happen on the go, bedtime might have to be 30-60 minutes earlier than normal.
7. Exceptions to the Rule
Above all remember, travel is temporary. You aren’t going to mess up your child’s sleep permanently after just a few nights. So, if you need to make exceptions to the “sleep rules” I’m giving you permission to do so, within reason. If your child refuses to nap all day long, that’s okay. Let it go and just keep on trucking. But, make sure you plan for an early bedtime and watch your child’s sleep cues. Try your best to stick to what you can, and give yourself and your kiddo grace with the rest. The ultimate goal is for everyone to enjoy the trip, and you can jump right back into your regularly scheduled routine and re-establish your child’s sleep habits once you are back home!
I hope you and your family enjoy the upcoming holiday season! I wish you safe travels and hope you have the best time on your out-of-town trips! Be sure to bookmark this blog so you can use these tips to ensure everyone gets the sleep they need. And of course, if you come back home and find that naps have gone out the window or bedtime has become a nightmare again, shoot me a message. We can work together to help your family re-evaluate and get to the bottom of your sleep struggles, so you all can sleep soundly again!
Who here hates Daylight Saving Time? Fingers crossed this is the last year we have to even talk about this… But unfortunately, we’re still “falling back” this year at 2:00 AM on Sunday, November 6.
Every year I get a TON of questions asking for the best way to handle daylight savings time and children’s sleep.
The time change really does affect our sleep patterns, not just for our children but for adults, too. Did you know that there is an 8% increase in traffic accidents the Monday after daylight savings time kicks in? All of us feel the change in our sleep schedule, and it can increase our sleep debt – especially in children, who tend to be much more structured with going to bed at the same time every night and waking up at the same time every morning.
But if you’re a mom, I don’t need to tell you that Daylight Saving Time can mess with your family’s sleep. What you really want to know is…what can you do about it?
Don’t Touch That Clock
My recommendation is just to leave the clocks alone so it’s not a psychologically upsetting event to see your little one up an hour earlier. Just get up at your usual time and start the day.
After your cup of coffee and a bit of breakfast, then you can go around changing the clocks.
It will feel much better this way, trust me!
How can I prepare my child for the time change ahead of time?
Check out the graphic below for a visual explanation, but if you want to have the least effect on your sleep when the time changes, my advice is to make the adjustment slowly. Ideally, you’ll start this process a full week before the time changes, but if you have a little less than a week you can still make it work. What you want to do is adjust your child’s wake-up time by 15 minutes every couple of days, so eventually you’re adding 30 minutes, then 45 minutes, then a full hour to their original time. So when the clocks “fall back” an hour, your little one is already used to waking up at the new time.
If that’s confusing, here’s the chart I use for my Chasing Dream families.
What if you didn’t prepare?
Don’t panic. If you’re reading this on the day of the time change, there are still ways you can help your child adjust without a huge interruption in your family’s sleep. You are still going to use the 15-minute increment method, so your child’s entire schedule will shift forward by 15 minutes when the time changes. If they normally wake up at 7 AM, try to stretch their wake-up time by 15 minutes and wake them up at 7:15. Put them down for their 2 PM nap at 2:15 PM. Push bedtime from 7 PM to 7:15 PM. Do this for a couple of days, then adjust forward by 15 minutes again so you are adding 30 minutes, then 45 minutes, then the full hour to their new wake-up time.
If you’re confused, this graphic might be easier to understand.
If none of this is making sense, don’t hesitate to reach out! You can find me @chasingdreamssleep on Instagram and Facebook or in my Formerly Tired Moms Club on Facebook!
What about my baby that doesn’t have a set sleep schedule like older kids?
From birth to 6 months of age, no real schedule exists yet. You just need to keep proper age-appropriate Wake Times. For 3-4 days, keep a slightly earlier bedtime, then resume your usual bedtime.
How can I spot signs my child is overtired due to the time change?
Most parents are pretty good at identifying the signs of fatigue, but here are a few of the common ones you can look for to help time your child’s sleep schedule during the time change transition:
Rubbing eyes
Red-rimmed eyes
Rubbing or pulling ears
Rubbing or scratching nose
Rubbing face into objects (such as your shoulder or a blanket)
Yawning
Arching back
Hyperactivity
What if the time change is the least of my sleep problems?
Are you exhausted and tired of googling solutions that just never seem to solve your sleep struggles for good? Are you dreading the time change because you’re already losing sleep due to early morning wakings, bedtime tantrums, middle-of-the-night wakings, failed naptimes, or a combination of any of these? It may be time to call in a professional.
Schedule a FREE Sleep Consultation on my website to learn how my sleep training methods have helped hundreds of families like yours find real, lasting solutions that help them finally get more sleep!
