26 10, 2015

Fall Back: 4 Tips for Your Baby and Daylight Savings Time

October 26th, 2015|Categories: Daylight Saving Time, Transition Tips|

The End of daylight saving time and Your Baby; How to Cope

With the end of daylight saving time coming up in November, everyone’s looking forward to that “extra” hour of sleep we’ve all been hearing about.

But the parents of young children might already be starting to worry. They’re imagining what life will be like if their child who’s been consistently waking up around 5:00 am will now be ready to start her day at 4:00 am!

If this sounds like you, there are four methods to help you get prepared and make the transition as smooth as possible. There’s still plenty of time!

But first: if your child wakes up too early already, it’s time to figure out why.

What do I mean by “early”? It’s common for children to wake naturally between 5:30 am and 7:00 am. But if your child is regularly waking earlier than that, there’s probably a reason.

  • Your child is overtired at bedtime the night before. This is the most common reason for waking up before 6:00 am. And unfortunately, being overtired is a frequently missed as a possibly culprit of early morning wakings. To solve your child’s sleep debt, you’ll need to look at your child’s whole routine and make sure she’s getting the right amount of naps during the day and that bedtime is early enough. It’s worth working on good, healthy sleep habits now so a change like daylight saving time ending, won’t disrupt your child’s routine more than necessary.

 

  • Your child is hungry. Especially is your baby is under 9 months, she may simply need to be fed. Try offering a feed at this early morning waking. If she goes right back to sleep, you’ve found your solution.

 

  • Your child is uncomfortable. Common parts of life for a baby, like teething, a wet diaper, or a room that’s too hot or too cold, can be very uncomfortable and cause your child to wake up early.

 

  • Your child can hear too much outside noise. Did you know that your lightest stages of sleep happen in the early morning hours? The same is true for your child. Dogs barking, horns honking, a garbage truck driving by – these can all wake up your child just as easily.

Want more sleep tips for your baby? Download the FREE Baby Sleep Basics ebook here. 

Once you’ve addressed the sleep issues your child might be facing (or if your child already sleeps great and you want to keep it that way), you still have options to make the transition back into standard time even easier.

1. The simple approach: let your child adjust on his own. We all have internal clocks that operate on the light around us – the amount and the timing. And just like you’ll adjust to the time change in a few days, your little one can do the same. To make it even easier on your child, you could gradually move his bedtime forward by 15 minutes each night. He’ll be caught up soon!

2. A bit more strategy: shift forward to fall back. Four days before the time change, move your child’s entire routine (sleep, meals, wake up time, and playtime) ahead by 15 minutes, and continue that each day. Keep in mind that at first, you’ll need to leave your child in bed after they wake up from sleep times (naps and overnight) because they probably won’t sleep in automatically right away.

3. The complete routine overhaul. If you’ve got a child who gets overtired easily, this is the strategy for you. You’ll begin a full week before the time change and implement the 15-minute changes very gradually. On some days, you won’t switch the routine at all. Your child’s body will slowly catch up before being moved forward again. With this approach it’s important that you leave your child in bed longer, even if they continue to wake up at the regular time.

4. The happy medium. When daylight saving time ends, move your child onto the new clock time that day. However, with this technique, we also stay flexible with their routine for the following week. Maybe bedtime will need to stay early, or nap time will need to be moved – this method is all about taking cues from your child.

Changing up a child’s routine is never easy, but daylight saving time doesn’t have to lead to meltdowns. All it takes it a little preparation. With a well-rested baby in your house, you and your family will be less stressed and ready to enjoy the Fall.

10 08, 2015

Choosing a Daycare that Respects your Child and Sleep

August 10th, 2015|Categories: Daycare and Sleep, Transition Tips|

Choosing a Daycare that Respects Sleep (Daycare Series, Part 1)

Choosing a daycare can be a stressful endeavor for any parent that works outside of the home. Not only are emotions running high, but an array of factors can play into the decision in where to place your trust.

In this three part series, we will look at the most common issues for parents preparing to work outside the home and how to manage their child’s sleep routine. Choosing a daycare, preparing your child for the transition, and how to manage your child’s sleep once she’s in daycare, will all be explored.

Let’s begin with items to consider when choosing a daycare.

Choosing a Daycare Tip #1

Location, Location, Location

When deciding on a facility or home daycare, you need to weigh the pros and cons of its location. Do you want a place that is close to home or close to work? Is it easily accessible for both parents to do drop-offs and pick-ups, or does the location hinder one parent from helping to  share the job?

If your child is sick, you may want to consider if it’s more important for you to be able to pick her up quickly or get her home faster. The same would go for you as a parent, if you’re feeling under the weather.

Is it close enough that your child can sleep until their normal time in the morning? What about if they need an earlier bedtime-can you manage it with the distance?

There are no right answers here, but if you consider your schedule, your child’s morning wake up and bedtimes, it can help you narrow the options.

 Choosing A Daycare Tip #2

Nap Routines

This subject is a big one for many of my clients.

Through my experience as a sleep consultant, I have worked with daycare facilities, licensed and unlicensed home daycares. I’ve given presentations at facilities for the parents, and have been hired to teach daycare workers for further professional development. So, I have seen a wide array of how naptime is dealt with.

For a large percentage of parents in Canada with one year of maternity leave, many children are entering daycare at around 12 months.

At this age, the vast majority of those children biologically still require two naps a day.

While thankfully the childcare industry is becoming more knowledgeable about healthy sleep habits and the dangers of restricting daysleep, many daycares still automatically put a 12 month old on a one nap a day routine, even if they are needing two.

Some children can handle this, while for many others, it causes a myriad of sleep difficulties after a few weeks as a sleep debt builds.

Want to get your baby on a great sleep routine before entering daycare? Download the FREE sleep resource guide.

 

I have had countless families contact me after returning to work, desperate because their child has suddenly started having troubles settling at bedtime, waking at night, or waking up extra early in the morning.

Therefore asking questions of your childcare provider’s policy about nap time is essential for harmony in your family once you return to work.

Some factors to consider are;

  • Are all children put onto a one nap a day routine, regardless of age?
  • If two naps are provided, until what age?
  • Where do children nap for the morning nap if it’s provided? (Open area, in a stroller on a walk, or in a nap room?)

 

Choosing a Daycare Tip #3

Policies

As every centre or home daycare will be unique, so to will be their policies regarding sleep. When comparing options, ask about the following;

  • Does the childcare giver follow safe sleep practices for babies?
  • Does the caregiver allow the older baby, toddler or preschooler to sleep with a favourite lovey or blanket?
  • How long does the daycare allow a child to fall asleep? Ie if the child isn’t sleeping in 10 minutes, does the caregiver intervene or end the nap?
  • What happens if the child takes a short nap?
  • What do they do if a child is crying before or after a nap?

Choosing a Daycare Tip #4

Sleep Environment

My final tip for you when choosing a daycare, is to examine the actual room that your child will be napping in. Science tells us that in order to foster deep, restorative sleep, good sleep hygiene is important.  As you investigate child care facilities see if they …

  • Darken the nap room significantly. (Note: for safety reasons, many facilities will not darken the room completely, but they should dim the lights and/or close the blinds if possible)
  • Keep the room at a comfortable temperature
  • Play white noise (preferred), music or nothing at all

Deciding who to trust for childcare is just one of many decisions you will have to make for your child. By following the above guidelines, you can begin to focus on providers who value your child’s need for sleep as much as you do. Once you have a provider, you can start to prepare your child for napping at daycare, which is the second article in this series.

Did you find a provider, but now your child sleep has gone off track? Visit our consultation page and let’s get your family sleeping again!

3 03, 2015

Daylight Savings Time Sleep Tips For Your Child; Spring Edition

March 3rd, 2015|Categories: Transition Tips|Tags: , |

Daylight Savings Time Sleep Tips

It’s that time of year again when our clocks will be moving forward and we will all lose an hour of sleep. For parents who want to help their child easily transition through Daylight Savings Time this spring, I’ve complied my top three tips in this video.

These three quick and easy Daylight Savings Time sleep tips will help your child adjust to losing one hour of sleep, by still helping them keep on their routine. Watch and then comment below which tip was your favourite.

Spring Daylight Savings Time Sleep Tips

18 10, 2013

The End of Daylight Savings:Transition Tips

October 18th, 2013|Categories: Transition Tips, Uncategorized|Tags: , , |

Every year around this time, parents of young children begin to worry. The first Sunday in November brings about the end of Daylight Savings Time when we turn the clocks back one hour. For most people this is an enjoyable time and one to look forward to, as the prospect of having an ‘extra’ hour to sleep is a welcomed thought.
However, if you have a child who is waking early, the approaching return to Standard Time can strike fear in the hearts of even the calmest parent. Suddenly a child, who is waking at the somewhat still manageable hour of 5am, will now be starting the day at the unholy hour of 4am. Other than taking advantage of the new waking and becoming a baker-what’s a parent to do?

Determining A Cause For The Early Wakings
The first step is to figure out why your child is waking up early. So how early is too early? It’s biologically appropriate for most children to wake naturally between 5:30am (don’t worry, this is actually quite rare) and 7:00am. Anything earlier than that usually indicates that there is an issue causing the waking.

  • Over-tiredness-The number one reason why children wake before 6:00am is that they are overtired at bedtime. If this is the case in your child, then you need to look at their overall routine and ensure that they’re getting the right amount of naps in the day and that bedtime is early. If you get them on a good routine ahead of the time change, then it will make the transition much easier to deal with.
  • Hunger-If you have a baby under 9 months, it may be possible that they are hungry and need a feed. If you feed them and they don’t go back to sleep, then see reason one.
  • Discomfort-If your child is sick or experiencing physical discomfort such as teething, wet diaper, too hot or cold, then this can also trigger a wake up at this time.
  • Outside noise-In the early morning hours, we all are in the lightest stages of sleep and can be disturbed by outside noise more easily than during the earlier part of the evening. Anything that you can hear-garbage trucks, birds, street traffic may also be triggering a wake up.

My Child Isn’t Overtired, Hungry, Uncomfortable and We Have A Sound-Proofed House.
We Have Good Thing Going And I Want It To Stay That Way!

If this is you, then first, congratulations! You can pick from the following three options to ease the transition.

1. Do nothing!
Yay! This is obviously the easiest option. You just let nature and biology take over by following the new time right away. Our internal clocks or circadian rhythms are dictated by the amount and timing that our brains perceive light and your little one will adjust in a few days. This is why adults eventually adjust to Daylight Savings and time zone changes as well.
If you have a child who is very sensitive to getting overtired, then they may need an earlier bedtime for several nights after to help compensate for the time difference. For instance if your child was going to bed at 7 previous, their body will be ready for bed at 6pm. On the Sunday you may need to have them in bed at 6:00pm, but you can move that ahead by 15 minutes every night after that.

2. Do Something! Shift Forward to Fall Back
Option One
This works well for children who are able to go with the flow, but a word of warning that it may make things worse for others. Start 4 days before the time change occurs and move your child’s entire routine ahead 15 minutes every day. Not just sleep periods but meals, wake up and playtime as well. Our bodies respond to cues (remember Pavlov’s Dog?) so everything must move 15 minutes ahead each day in order to help the body shift. This also means that you need to leave your child in their bed after they wake up from naps and in the morning because it’s unlikely that they will automatically sleep in longer immediately.

Shift Forward to Fall Back
Option Two
This route takes a bit more time, but can help those children who get overtired easily. For this option you would begin about a full week before the time change and allow for some days of no shifting at all. This gives the child’s body a chance to catch up before being moved forward again. The downside is that you can’t control the wake up and they will likely continue to wake at the same time for a while. To increase the chances of success, it’s important that you leave your child in their bed longer, even if they continue to wake at the regular time. But if you want to try it, here’s an example;

Let’s say your 18 month old currently has this routine:

Wake up 6 am, Nap -12:30pm-2:30pm, Bed 7:00pm

Day 1-move 15 minutes ahead,
Wake up at 6am, nap 12:45pm-2:45pm (if they wake earlier, leave them until this time), Bed 7:15pm
Day 2-Repeat Day 1
Day 3-Move another 15 minutes ahead
Wake up 6 am (most likely still 6am, but leave until 6:30am), nap 1:00pm and leave in bed until 3:00pm, Bed 7:30pm
Day 4-Repeat Day 3
Day 5-Move Ahead
Wake Up-6:15am (but again leave them until 6:45am) Nap at 1:15pm-3:15pm, Bed 7:45pm
Day 6- Repeat Day 5
Day 7-Move Ahead
Wake up 6:30am (but leave until 7:00am), Nap 1:30pm-3:30pm, Bed 8:00pm
Day 8 Time Change and you’re now following the new time

If you’re trying this option, just like in option one, it’s important to move the whole day forward-including meal times and activity times.

3. Somewhere in Between
This option is a middle of the road approach between not doing anything at all and trying to shift each day incrementally.
For this choice, you would follow the clock time but once the time change occurs you would be flexible with their whole routine for the following week. So in essence, instead of moving the routine forward before the change, you are doing it after the change, but watching your child for cues. For the first few days you may only be able to move the nap forward but bedtime needs to stays early because your child is showing tired cues. Or it may be the other way around. Either way, you would move only as much as your child can handle. Once again, it will take about a week for them to adjust.

These are a few options you have to help with the time change. If you find that after a week, your child’s routine hasn’t settled, then Baby Sleep 101 is always here to help you with a customized sleep plan to tackle those persistent sleep problems.

30 10, 2012

Taming Your Toddler’s Sleep Part 1; The Big Kid Bed Transition

October 30th, 2012|Categories: Preschooler Sleep, Toddler Sleep, Transition Tips|Tags: , , , , |

The Big Kid Bed Transition

Having a toddler is fun, crazy, and challenging all at the same time. I know, I have one. 😉 No longer are conversations one sided-we can chat about the weather, the birds, shapes, colours, what Elmo said or did that day. The baby is gone and the little person is starting to emerge.

But with this little developing person comes a new side with some tantrums and limit testing. Unfortunately this is part of their development and although it can be trying and tiring for us parents, we must seize this opportunity to begin to instill rules and structure now.

If not, then you make it that much harder on yourself later on.

So how does this pertain to your toddler’s sleep? Well, somewhere in the toddler years, usually between 2-4 years of age, two big changes happen that can affect sleep.

The first is that the toddler is moved from a crib to a bed. That’s where we’ll focus our attention on for this article. In part two we’ll take a look at the second big change and that is when they drop their last nap. Both of these changes can be fantastic or disastrous, depending on your child’s personality and how you approach it.

Need getting your child to sleep better at night? Download my FREE sleep guide and get started tonight!

Let’s start off with the big kid bed transition. Some children have no troubles making the switch and stay in their bed all night, right from day one.

You’ve never heard of those children, you say? Yeah, me either.

Just kidding. 😉 It does happen.

More popular though, are the stories of children who keep popping out of their beds at night to explore their new-found freedom. Usually the first few weeks are pretty good and then the child starts to either resist bedtime or get up through the night and walk around. It may be cute at first, but over time if they are putting up a fight every night, not falling asleep until hours later and/or getting up through the night, they will become overtired and Cr-Anky. And so will you.

Big Kid Bed Transition Recommendations:

Are they actually ready? Are you sure?

A 17 month old is going to have a much harder time understanding that they’re not suppose to wander around their room, than a 3-year-old will. If the reason for the change is to use the crib for a new sibling, consider purchasing a 2nd hand one, borrowing one, or using a bassinet for baby to give your toddler more time in the crib.

Climbing out of the crib = time for rules

Has your toddler suddenly turned into a monkey? Just because they are getting out, doesn’t mean you have to move to a bed! What it does mean is that it’s time for you to set some clear rules for them.

Repeatedly tell them to not climb out. Be firm, serious and consistent. If you can catch them in the act-even better. It will take some commitment on your part to do this every time they try it. If you think this is tedious now though, imagine what it will be like if they are in a bed and have the ease of just rolling out for a jaunt down the hall at 3 am. 😉

Big Kid Bed Transition Talk

Depending on your child’s personality, they may need quite a bit of discussion to get used to the idea and expectations. The more we can prepare them and reinforce the expectations in advance, the greater the chances of success will be.

Don’t let them smell fear. Keep it fun, positive and upbeat so that they are excited about the switch.

Read books about big kid beds, consider taking them shopping to look at different sheet patterns or pillows or even shopping for a new mattress if they won’t be going to a toddler bed.

When you have developed a plan of action, talk with your toddler about it in an age appropriate and positive way. You may want to use simple rules chart to help your child stay on track.

Make the chart colourful, fun and positive. Review the expectations everyday in a casual way and again before bedtime.

If you choose to do some method of positive reinforcement, make sure your toddler receives it immediately in the morning and not halfway through the day. If they don’t have a successful night, don’t make them feel bad about it. Instead praise their efforts and tell them that they have another chance the next night to try again.

The final big kid bed transition tip; keep your expectations realistic.

If you have a three-year old that has rarely slept through the night, then you can’t expect them to start doing it immediately once in a bed. You need to be committed to your plan long-term so that you can help change your child’s behaviour. If you aren’t consistent in reinforcing the new plan, then your child can’t be expected to follow it either.

Kids love to test us, and it’s by sticking to the rules that let’s them know where the boundaries are. But if you are consistent now, it will help for years to come with every new behaviour and emotional challenge that comes your way. 🙂

How did your big kid bed transition go? Need some tips now that you’ve started? Join me on my weekly Facebook Q and A sessions and chat with other tired parents!

If you find that you need more help with your toddler’s sleep than this article provides, consider purchasing a consultation to have private, one-on-one help to resolve the issues quickly!