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October 22, 2015 by Angela Walsh Leave a Comment

It’s Not Too Late to Prepare Your Little One for the Time Change

We will be turning our clocks back to standard time on Sunday November 5th. This is good news in that we get an extra hour of sleep Sunday morning. However, for babies and little children, unless you have begun to reset their internal time clock, they will still wake up at their normal time. But it is not too late to start adjusting their schedule, so that by Sunday morning, you may all get that extra 60 minutes, that we all so crave!

Begin tonight by serving dinner earlier. Turn down the lights in the house in the hours leading up to bedtime, and have electronics turned off. 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 TVs, computers and other such devices, it will allow your child’s body to begin the production of melatonin, the sleep hormone.

Since your child’s internal sleep clock is set by light and dark, 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 them adjusted to this new time change.

Keep in mind that time changes can affect both your body clock and health. Similar to the feeling of jet lag one experiences when traveling to a different time zone, switching from daylight saving time to standard time, can leave you feeling tired; making it more difficult to concentrate or be productive at work. For children, the hour change to their sleeping schedule, can leave them tired and cranky for several days.

So in preparation for this time change, on November 5th at 1:00am, the best thing you can do is begin to stagger your child’s bedtime so that they are going to bed about 15 minutes earlier each night. If you begin this process now, you will be ahead of the game by aligning your child’s circadian rhythms with the new time change.

Besides the time changes that take place when we switch between daylight saving, standard time and back-children often have difficulty settling into a good sleep pattern. This can lead them and their parents to become sleep deprived, hyperactive, trouble focusing on daily tasks and higher learning, and in more serious situations-health issues such as diabetes,obesity,anxiety, depression and attention deficit disorder.

If you feel your child or family could benefit from the assistance of a child sleep specialist, take a look through my sleep success plans or contact me for further information.

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.

Like me on Facebook or follow me on Twitter for daily updates on interesting tips and information to help you and your child sleep better.

September 23, 2015 by Angela Walsh Leave a Comment

Circadian Rhythms and Homeostatic Sleep Drive-The Sleep Pendulum

As a Pediatric Sleep Specialist, I often talk with my clients about body rhythms. That’s because when it comes to helping children get the kind of restorative and consolidated sleep they need to be happy and healthy, we must help them sleep when their bodies dictate.

Let’s take a look at how two kinds of rhythms, circadian and homeostatic, influence our sleep patterns.

Sleep 101

What makes our bodies need sleep? What predicts how many hours of sleep we require each day, and when it’s time to wake up? It’s easier to understand the answers to these questions, when we first understand how the body’s two internal sleep drives, the homeostatic sleep drive and circadian rhythm, regulate our sleep and wake schedules.

Sleep Drives Explained

Homeostasis is any self-regulating process by which biological systems strive to maintain stability, while optimizing conditions for survival. Sleep, like body temperature and blood sugar, is regulated internally. Healthy Sleep, a resource from the Division of Sleep Medicine at Harvard Medical School and WGBH Educational Foundation, uses the following example to explain the Homeostatic Sleep Drive:

“When body temperature falls, blood vessels constrict and we shiver; when blood sugar levels rise, the pancreas secretes insulin; when we remain awake for an extended period of time, structures in the brain promote sleep. Furthermore, the duration and depth of our sleep vary according to the quantity and quality of sleep obtained previously.”

Circadian Rhythm is often referred to as the “body clock.” It is a 24-hour cycle that is vital in determining when we sleep and when we are awake. Many environmental factors can alter circadian rhythms, most notably sunlight, but also temperature, shift work, medications and time zone changes.

What Happens with Too Little Sleep?

When we sleep, and how long we sleep, is the result of how homeostatic and circadian rhythms combine. The Brain from Top to Bottom, talks about how homeostatic debt, “increases as a function of how long you have been awake and decreases as you sleep. In other words, the longer you stay awake, the greater the pressure you will feel to go to sleep.

Commonly known as sleep debt, homeostatic debt “also explains why, if you stay up all night, not only will you sleep longer the next night, but your percentage of deep sleep will be higher.”

The phase of your circadian rhythm also “greatly influences the onset, duration, and quality of your sleep. These phases are governed by your biological clock, whose rhythm is endogenous, but is reset regularly by daylight.

Your biological clock “produces a cycle lasting about 24 hours, where the optimal times for falling asleep, dreaming, waking up, and doing work, occur over the course of each day. For example, your circadian oscillator will typically make you noticeably sleepier from 1:00 PM to 4:00 PM, and even sleepier from 2:00 AM to 5:00 AM.

Sleep for Success

“Under normal circumstances, your periods of activity and rest are in phase with the alternation of day and night and your “circadian” pendulum and your “homeostatic” pendulum are in synch. You sleep well when you fall asleep, and you function well when you wake up. But when this relationship is disturbed, and the two pendulums are no longer in synch, then the quality of your sleep and your performance when awake, deteriorate significantly.” http://thebrain.mcgill.ca/flash/capsules/outil_bleu24.html

Applying Sleep Science to Your Children

As parents, you know that there are many external factors that can disrupt these two pendulums within your children,and with the balancing act of school, daycare, extra-curricular activities and other family commitments, it can be difficult to get back on track.

The science of sleep can be difficult at times to navigate. If you feel your child or family could benefit from the assistance of a child sleep specialist, take a look through my sleep success plans or contact me for further information.

Please let me know if you found this information helpful.

September 3, 2015 by Angela Walsh Leave a Comment

Back-To-School and Back to a Sleep Schedule

It seems like just yesterday we were talking about how to prepare for sleep issues your children may face as they start their summer vacations. As they say, time flies when you’re having fun.

As you can imagine, transitioning a child into “back-to-school” mode after a long summer of fun activities can be difficult on many levels. The recommendation I give to my parents with regards to sleep, is to approach the transition gradually. Progressively changing sleep time slightly ahead, will make the shift much less abrupt for your child.

During the summer months, it’s easy for us to be less concerned about our child’s bedtime. If they didn’t have to get up as early for camp, or if they were having a later afternoon nap, they may have gotten into the habit of falling asleep at a later time. If you transition their bedtime back to “school time” too abruptly, this could cause them difficulty falling asleep, and potentially lead to your child resisting going to bed.

In the few days, or one week leading up to school, begin to adjust your child’s bedtime gradually. Intervals of 15-30 minutes each night is a moderate approach that should be easy for your child to handle. Each night, have your child go to bed 15-30 minutes earlier, and each morning begin getting them up 15-30 minutes earlier, until they are back on track with their school sleep schedule.

How Else Can You Help With the Adjustment?

Start a New Book for Back-to-School
When you are going “back-to-school” shopping, pick out a new bedtime story or novel to read together at bedtime. This may give your child something to look forward to when they go to bed at night. Be sure to tuck them in comfortably, before you begin to read, so they can settle into sleep once you have finished reading.

Keep the Blinds Closed
Because the days are still long in September, be sure to keep your child’s blinds closed when they go to bed. Sunlight can prohibit the production of melatonin, the sleep hormone, so make sure their room is nice and dark!

Help Manage Anxiety
Kids going back to school, or young ones heading to school for the first time, may experience some anxiety. This anxiety could be brought on by the change to their schedules, or the thought of the unknown experiences they are about to face. This anxiety may keep them up at night if they are constantly running through “what ifs?” in their head before they fall asleep. Be sure to talk to your child about any concerns they may have, so they can talk things through with you. Speaking with Mom or Dad can often help put a child’s mind at ease. A tip: visually walk your child through their first day back at school. This is an excellent exercise that can help your little one feel better prepared for back to school, and hopefully help to manage some of that anxiety they may be feeling.

Be Consistent
Once your child is back to their school sleep schedule, be consistent with their bedtime. Be mindful of extracurricular activities, as these can often have you and your child busy with activities until later in the evening. Try also to keep dinnertime at the same time each night. This can be challenging, but the more consistent you can be with all activities, the more consistent your child’s sleep schedule will be, and ultimately the better rested they will be.

Your children going back to school, or starting school for the first time is a big adjustment for everyone. In addition to a change in their schedule, parents emotions may be running high as they realize their little ones are growing up. A good night sleep will allow your body to get the proper rest, and recovery required to handle this adjustment in your lifestyle. As you work to regulate your child’s sleep schedule, don’t forget parents need sleep too. My sleep success plans and one-on-one training, can help get your entire family back to sleep. I offer a variety of plans to help suit anyone’s budget or unique needs, and always look forward to working with new families.

Please let me know if you found this information 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.

August 5, 2015 by Angela Walsh Leave a Comment

August is National Breastfeeding Month

August is National Breastfeeding Awareness Month. I would like to take this opportunity to share some of the wonderful benefits of breastfeeding for both mother and child.

Not only does breastfeeding provide a unique bonding opportunity, a mother’s breastmilk offers antibodies that can help protect her baby from illness. According to womenshealth.gov, research suggests that breastfed babies have lower risks of such illnesses as asthma, childhood obesity, ear infections, eczema, diarrhea and vomiting, lower respiratory infections, sudden infant death syndrome (SIDS) and Type 2 diabetes.

Breastfeeding can also provide many health benefits for mothers. According to healthychildren.org, “mothers who breastfeed recover from childbirth more quickly and easily. The hormone oxytocin, released during breastfeeding acts to return the uterus to its regular size more quickly, and can reduce postpartum bleeding. Studies show that women who have breastfed experience reduced rates of breast and ovarian cancer later in life. Some studies have found that breastfeeding may reduce the risk of developing type 2 diabetes, rheumatoid arthritis, and cardiovascular disease including high blood pressure and high cholesterol.”

Feeding Your Infant

Newborns can eat up to twelve times in a 24 hour period. It’s best at this young age to feed your baby on demand as their nervous system isn’t mature enough for a feeding schedule. Additionally, feeding on demand is a good way to help establish your milk supply. You can often pick up your baby’s hunger cues before they start getting upset. Look for increased alertness and/ or rooting around for your breast.

Breastfeeding and Sleep Training

When it comes to sleep, breastfed babies can sleep as well and as long as bottle fed babies. However, breastfed babies are more likely to fall asleep while being fed. This is a wonderful feeling having your baby fall asleep as you nurse, but it can also create a strong nurse/sleep association. As your baby gets older, practice waking your baby after nursing and putting him down drowsy but awake, or have dad or a caregiver put him down. This will help your baby learn how to self-soothe.

After the age of two months, babies eat more during the day and can sleep longer intervals at night. If your baby wakes within a couple of hours of eating, try singing, shushing, rocking, replacing a pacifier, rubbing or patting, before offering breast or bottle. It’s easy to always default to feeding, but it may not be necessary. Teaching your baby new skills is a wonderful goal to have.

A baby’s sleep habits can change due to growth spurts and milestones. It’s very tempting in the night to begin feeding if they suddenly start waking. Try to resist doing this as it can become habit forming, and lead to even more night wakings. Instead, use the same soothing techniques suggested above, or offer a bottle of water if all else fails.

If your baby begins to drop a night feed, pump at the time your baby would normally wake and then gradually wean. If you stop abruptly this could affect your milk supply as well as cause discomfort. Likewise, nightly pumping may be necessary when your baby begins to give up night feedings.

Bonding With Dad
Within the first few weeks of life, try offering a bottle so your baby can get used to it. Have dad do the feed. This will allow you to get some extra rest, encourage bonding between dad and your baby, and introduce your baby to self-soothing skills.

A mom’s ability to breastfeed is one of life’s amazing gifts. Breastfeeding not only provides your child with a healthy start to life, but the soothing routine helps to settle your little one into a good night’s rest. In addition, finding the right balance between feeding times and sleep schedules can help your little one build healthy sleep habits.

Once your baby approaches the age of four months, you can begin to put your baby on a sleep schedule. For some babies this is not an easy transition, and you may find you need help. As your Pediatric Sleep Specialist, I know your baby and family situation is absolutely unique. Understanding your baby’s sleep issues as well as your parenting philosophy and style, I will create a customized sleep plan to get your entire family sleeping again. If you think you and your family could benefit from a Child Sleep Specialist be sure to review my sleep success plans or contact me for additional information.

Please let me know if you found this information helpful.

July 22, 2015 by Angela Walsh Leave a Comment

Vacation Sleep Solutions for Children

August is a busy month for family summer vacations, and vacations are a wonderful time for families to experience new adventures and build precious memories. Whether you are visiting family from out of state, or touring a foreign country, taking your child out of their natural surroundings can create sleep difficulties.

Ease into the time change
Switching over to a new time zone can be very difficult for both child and family. I always suggest to my parents to start changing the time gradually, while they are still at home. Progressively pushing sleep time slightly ahead or behind, will make the transition much less abrupt once you arrive.

If you are only away for two or three days, I recommend sticking with your home time zone. Otherwise, by the time your child adjusts to the new time, you will be working to correct them back. Do your best to keep nap times on schedule so your child is not overtired, or too alert for bed. Use blinds to create a dark room at your child’s bedtime to help induce relaxation, and promote the production of melatonin, the sleep hormone.

Don’t skip nap time
Do your best to stick to your nap time schedule when you are on vacation. If you are able, I suggest to my parents to try and fit travel in when it suits the child’s nap schedule. This will prevent the child from missing a nap and becoming overtired, making time changes even more difficult. Once at your destination, do your best to make your daily itinerary nap friendly. It can be tempting to try and get as much touring as possible in during the day, but an overtired child will not be much fun in a museum or restaurant.

Some kids may have a difficult time settling down if they are not in their own bed. Give yourself and your child extra time for a bedtime soothing routine. This will help them relax and fall asleep much easier.

Your little one doesn’t want to fall asleep for fear of missing out on the fun
Once your child reaches toddler age they may become aware that their bedtime does not mean everyone else is going to sleep. If you are vacationing with family who have older children, your child may resist bedtime for fear of missing out on fun to be had with their cousins. Help your child ease into sleep by taking your time with your bedtime routine. Read them a story and let them know that everyone else will be going to bed soon. And don’t be shy about asking people to keep the noise down, so as not to wake your child. This is also a perfect time to have your white noise machine or fan. This will help buffer the noise in and outside of the house.

Scent is important to relaxation
According to the National Sleep Foundation, https://sleep.org/articles/scents-for-relaxation/ “there is some evidence that certain smells may have an effect on your sleep. For example, lavender has been shown to decrease heart rate and blood pressure, potentially putting you in a more relaxed state. Another study of infants found that they cried less and slept more deeply after a bath with lavender scented oils.”

Your child’s sense of smell can also be a very important factor in their ability to feel comfortable at bedtime. If your child’s room or bed does not smell like home it could potentially create anxiety, causing it difficult to settle into sleep. Bring along a well-worn pair of pajamas, a stuffed animal, or even their bedding- anything that smells like home. This may help soothe feelings of home sickness that could create issues at bedtime.

Bring a night light
Sometimes a night light can help a child feel more comfortable in an unfamiliar room. Even if your child is no longer afraid of the dark, a dark, unknown room can be scary to most. Think about bringing a night light along with you to help navigate a strange room.

I tell my parents not to be too concerned if their child experiences some change to their sleep routine during a vacation. It can sometimes be unavoidable to get the same quality of sleep that you get at home, on days you are traveling. However, try not to let your little one get too far off track. An overtired child can be cranky, and have more difficulty falling asleep at night.

Was this information helpful? Contact me and let me know what issues your child is experiencing with their sleep this summer.

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.

It’s Not Too Late to Prepare Your Little One for the Time Change

Circadian Rhythms and Homeostatic Sleep Drive-The Sleep Pendulum

Back-To-School and Back to a Sleep Schedule

August is National Breastfeeding Month

Vacation Sleep Solutions for Children

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