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April 5, 2018 by Angela Walsh Leave a Comment

Early Bedtime is Always the Right Answer

Early bedtime

 

Daylight saving and springtime (even though it still feels like winter in the northeast!) come each year bringing with them longer evenings and shifts in sleep patterns. Some parents with excitement for spring weather and in anticipation of the even longer days in summer, begin letting their young children stay up later.  As with many things that seem like a good idea in the short-term, there are long-term risks to extending your child’s bedtime. Health, routine, and family balance are three great reasons to stick with an early bedtime, regardless of the seasons.

It can be hard to leave the party or the park early, but research shows that children who go to sleep earlier have better overall health. They sleep more hours in total, and have better quality of sleep; both of which contribute to brain development and a healthy immune system. As parents, we often think that a child who stays up late, will sleep in the next day, and catch up on much-needed sleep.  But unfortunately it usually doesn’t work that way.

Sleep deficits can build over time, and as the saying goes, sleep begets sleep. In a baby or young child, a lack of sleep can mean more meltdowns and unpredictable behavior. In older children and teens, it can lead to anxiety in addition to emotional irritability. Children, like adults, thrive when they are well rested. Unlike adults, they do not decide on their own when to go to bed, and rely on us to make decisions for them that are good for their health and happiness.

Bedtime Consistency

An early bedtime also contribute to a sense of routine. While children may try to push boundaries, they respond best when they know exactly what to expect. Consistency in bedtime is a big part of a bedtime routine, and when adults stick to the plan day after day, children settle in easier without negotiations. Developing a pattern early on has lasting effects on children; helping them practice habits that will benefit them for their entire lives. An early, predictable bedtime also helps build a sense of schedule during other times of the day.

Balanced Family Life

Lastly, an early bedtime for children, means more time for adults to enjoy personal time. This leads to a more balanced family life that benefits everyone.  Adults have time to pursue their own interests, connect with their partner and other loved ones, and feel rested and refreshed themselves.  While it takes motivation and discipline at first to establish an early bedtime routine, once parents make the shift and adhere to it, they see that it frees them up more than it restricts them.

Well-rested parents are more able to parent effectively, and well-rested children are more able to learn and grow. If something as simple as an earlier bedtime can improve many aspects of your family’s life, what are you waiting for? Get to bed!

Please let me know if you found this article helpful.

Angela Walsh is a Family Sleep Institute, Certified Infant and Child Sleep Consultant and the founder of Babes in Sleepland. She helps sleep deprived babies, children and families, get back on track and get the sleep they need and desire. To learn more about Angela and how she can help you, visit her website: babesinsleepland.com.  Also get sleep tips, the latest research on baby and child products, and be part of her weekly Q and A at her Facebook page: Babes in Sleepland and follow her on Twitter

 

 

 

Filed Under: Daylight Savings Time, Healthy Sleep, Pediatric Sleep Expert, Sleep Advice

March 7, 2018 by Angela Walsh Leave a Comment

Daylight Saving Time. Are you Ready?

 

Has anyone noticed how quickly Daylight Saving Time is creeping up? Did you know it takes place this Sunday, March 11th? I’m not really sure I’m ready to get up in the dark again, and to loose an hour. And what about young families who struggle with their children getting used to the new time? Those are definitely negatives. But in the end we all know it’s worth it to have those longer evenings and lots of daylight!

So what should you do to prepare your children for the time change? Starting tonight, begin putting them to bed 15 minutes earlier than usual. If they always have gone to bed at 7, tonight it will be 6:45. The following night make it another 15 minutes earlier and so on, until they are going to bed, one full hour earlier from when you started.

For adults and children, it can take our bodies a few days to adjust to time changes; it’s good to get an early start on Daylight Saving Time. Initially your child may not feel sleepy, or be able to settle and fall asleep as easily with this change, therefore household activities need to change as well! 

What you can do:

Serve dinner earlier

Dim the lights in the house

Turn electronics off

Begin the bedtime routine earlier and increase the time you spend

By doing all these things, you allow your child’s body to begin the production of melatonin, the sleep hormone. 

Your child’s internal sleep clock is set by light and dark, so not only do you want to make the house dark at night in preparation for sleep, you also want to expose your child to as much sunshine and daylight as possible.  This will reprogram your child’s clock and get him or her adjusted to the new time. Now you can be ready to welcome spring and summer, and the long evenings they bring!

Let me know if you have other tips to help kids adjust to the time change.

 

Angela Walsh is a Family Sleep Institute, Certified Infant and Child Sleep Consultant and the founder of Babes in Sleepland. She helps sleep deprived babies, children and families, get back on track and get the sleep they need and desire. To learn more about Angela and how she can help you, visit her website: babesinsleepland.com Also get sleep tips, the latest research on baby and child products, and be part of her weekly Q and A at her Facebook page: Babes in Sleepland.

Filed Under: Adjusting a child's bedtime, Adult sleep, Daylight Savings Time, How Do I Adjust My Child's Schedule to Time Changes?

July 6, 2017 by Angela Walsh Leave a Comment

Summer Safety: How to Prevent Children from Accidentally Being Left in Cars

Each summer, when the first heat wave hits, we are reminded of the importance of car safety with babies and toddlers. Yet each year, an average of 37 children in our country die from being left in hot cars, and many others survive near-miss incidents that could have ended tragically as well. These accidental deaths are usually the result of a change in routine or a simple distraction, and with proper preparation, they can be prevented. Here are some tips:

  1. If your infant or toddler attends a school or daycare, ask the daycare to put a policy in place to call all parents when their child is not dropped off by a certain time. Parents agree to alert the school ahead of time for planned absences and right away when a child is home sick.
  2. Place personal items, such as a briefcase or purse, in the backseat at your young child’s feet. This ensures that you will open the back door of the car when you get to work.
  3. Get adequate sleep. Distractions are much more likely when you are tired.
  4. If you are tired, as many new parents are, take a few minutes before leaving the house to organize the steps of your day. This can mean visualizing the things you have to do, including taking your child in and out of the car at the various stops. Making a to-do list also helps. Any tool to make you more mindful of your actions will be helpful.
  5. Set up a text exchange with any partner, grandparent or other caregiver who does drop off and pick up. Each time someone drops off your child, he or she texts the other people in the group.
  6. If there is a change of plans relating to a child’s routine, go through the details numerous times with all adults involved. Follow up afterward.
  7. Install a baby mirror, particularly for rear-facing carseats, that allows you to see your child easily from the driver’s seat.
  8. When you are home on a hot day, keep your car doors locked to prevent a child from playing in a car.
  9. Even if the doors are locked, keep your windows open slightly when the car is parked in your driveway. This allows noise to escape and air to circulate.
  10. Explain to children who are old enough to follow rules that cars are not a place to play. Do not allow children to go into cars on their own.

Lastly, if you see an infant or child in a car alone and cannot find the parent immediately, always take action. Alert authorities and try to enter the vehicle. These accidents, like so many tragic events, can happen to anyone, even the most responsible parents and members of our community. Raising awareness and limiting distraction is key to prevention.

Angela Walsh is a Family Sleep Institute, Certified Infant and Child Sleep Consultant and the founder of Babes in Sleepland. She helps sleep deprived babies, children and families, get back on track and get the sleep they need and desire. To learn more about Angela and how she can help you, visit her website: babesinsleepland.com.  Also get sleep tips, the latest research on baby and child products, and be part of her weekly Q and A at her Facebook page: Babes in Sleepland and follow her on Twitter

Filed Under: Child safety, Children in cars, children left in cars

November 15, 2016 by Angela Walsh Leave a Comment

Thanksgiving Sleep Tips

 

 

 

dreamstime_s_4610822

Fall is flying by and the holiday season is quickly approaching. With Thanksgiving only a week away, now is the time to confirm your family’s travel plans and get organized. Whether you are hosting family in your home or traveling to visit friends and relatives, Thanksgiving can mean interruptions to your family’s sleep schedule if you do not plan well in advance. Sleep is key to your family functioning well, and this can be the difference between a happy holiday and a not-so-happy one.

The best way to ensure that your child’s sleep stays on track through the holidays is to adhere to your usual schedule, fitting the celebrations around naps and bedtimes. As parents, we have to be disciplined to get our children to stick to a sleep schedule, and holidays may make this particularly challenging, but it is worth it. Your child will be refreshed for a visit if it happens after a nap rather than instead of a nap. Skipping nap time will lead to cranky children and stressed-out parents in the short term and will mean you have to spend the days after Thanksgiving getting back on schedule.

Bedtime can also be tricky, particularly if you are sharing a house with children of different ages or adults who are still entertaining when it is time for your child’s bedtime routine. The most important thing to do is to allow for more time for your children’s bedtime routine. They have probably eaten differently than usual and may be excited by all of the activity. Some may be sleeping in an unfamiliar place. Even in the best scenario, it can take longer to get them to sleep, so it is best to be prepared.

If you are traveling over the holidays, here are a few suggestions for you to help with sleep and overall enjoyment.

  • Think through sleep arrangements in advance.
  • Bring any special security blankets or stuffed animals with you. You may think your child doesn’t need them every night, but in a new place, they can become extremely important.
  • Get your child involved in the packing. Toddlers love picking out their own pajamas for a trip and adding a few special things to their suitcase.
  • Travel during a time that works for your child’s schedule, avoiding drives or flights late at night.
  • If you are driving during a time when your child is usually very active, plan to stop along the way at a playground to give your child a break and a chance to run around.
  • If you are flying, pack your carry-ons carefully with extra clothes and supplies.
  • Check airline regulations in advance for rules about strollers, booster seats and other gate-check items.
  • Most importantly, give yourself extra time for everything: time to pack and prepare, time for travel, and time between activities. Holidays should not feel rushed and stressful.

    Let me know if you found this article helpful.

    Angela Walsh is a Family Sleep Institute, Certified Infant and Child Sleep Consultant and the founder of Babes in Sleepland. She helps sleep deprived babies, children and families, get back on track and get the sleep they need and desire. To learn more about Angela and how she can help you, visit her website: babesinsleepland.com.  Also get sleep tips, the latest research on baby and child products, and be part of her weekly Q and A at her Facebook page: Babes in Sleepland and follow her on Twitter

    dreamstime_s_16834236

 

 

Filed Under: Child Sleep, Child Sleep Schedules, Sleep Schedules, Thanksgiving Sleep Tips

March 8, 2016 by Angela Walsh Leave a Comment

Daylight Saving-Tips for Helping Your Family Feel Rested When the Time Changes

 

dreamstime_xs_39818544Spring means Daylight Saving and with it comes longer days. This year we turn the clocks forward on Sunday, March 13, losing an hour and resetting our inner clocks for the shift in days ahead. This can be a challenge for adults and children, and takes some people a few days to adjust while others may take a week. The best thing to do is to be prepared and get a jumpstart on the shift, making a smooth transition for everyone.

With babies and toddlers, even the one-hour time change can throw off their schedule if you are not ready for it. For example, if your child normally goes to bed at 7:30 pm, that will suddenly be 8:30 pm on March 13th and your family will have some late evenings unless you already have your child’s sleep adjusted. By using the next few days to plan ahead, you can adjust bedtime gradually and have your child on the new schedule before the change even takes place.Starting tonight put your child down to bed fifteen minutes earlier than usual. Using the 7:30 bedtime, you would have your child in bed at 7:15. Each night, shift bedtime fifteen minutes earlier until you have your child going to bed a full hour before her winter bedtime. 

Initially, your child may not feel sleepy or be able to settle and fall asleep as easily with this change, so make sure all the other household activities are changing as well.  For example, meals should be earlier, turning the lights down in the house, turning off electronics, starting the bedtime routine. These are all the things that act as cues for your baby or child to know it’s getting close to bedtime.  By dimming rooms in the house, and turning off TV’s, computers, and other such types of devices will allow your child’s body to begin the production of melatonin, the sleep hormone. 

Our child’s internal sleep clock is set by light and dark, so not only do you want to make the house dark at night in preparation for sleep, you also want to expose your child to as much sunshine and daylight as possible.  This will reprogram your child’s clock and get her adjusted to this new time change. 

When everyone in the house is still on schedule when Daylight Saving and March 13th arrives, you will be thanking yourself for the work you did in advance. In addition to keeping the family bedtime, mornings will not be rushed when everyone’s day starts an hour earlier. You and your child will be ready to start spring, refreshed and well rested!

Let me know if you have other tips to help kids adjust to Daylight Saving.

Angela Walsh is a Family Sleep Institute, Certified Infant and Child Sleep Consultant and the founder of Babes in Sleepland. She helps sleep deprived babies, children and families, get back on track and get the sleep they need and desire. To learn more about Angela and how she can help you, visit her website: babesinsleepland.com.  Also get sleep tips, the latest research on baby and child products, and be part of her weekly Q and A at her Facebook page: Babes in Sleepland and follow her on Twitter

Filed Under: Adjusting a child's bedtime, Daylight Savings Time, How Do I Adjust My Child's Schedule to Time Changes?

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Meet Angela

My name is Angela Walsh.  I am a Child Sleep Consultant Certified by the Family Sleep Institute, and the founder of Babes in Sleepland.  As the mother of four grown children (three boys and a girl), my mission is to help parents like you enjoy every … (READ MORE)

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