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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

February 23, 2016 by Angela Walsh Leave a Comment

How Moms and Babies Benefit From Sleep Training.

dreamstime_xs_39423878While some parents may not believe in the practice of sleep training, pointing to increased cortisol levels when babies are upset, the long-term benefits from sleep training for the baby and the whole family are undeniable. The short-term stress of sleep training sets the stage for years of calm, healthy parenting.

First, let’s address the role of cortisol in sleep training. Until babies are three or four months old, their cortisol levels peak every twelve hours, unlike those of older children and adults, who are on a 24-hour cycle with a peak in the morning and a decrease at night. This means that babies experience more fluctuations in cortisol naturally, which is part of the reason they have trouble falling into a schedule in those early months.

Cortisol is a hormone and it does increase when people are under stress or sense fear. In babies, cortisol can be part of the process in early sleep training, but as they develop the ability to self-soothe, the cortisol response decreases and eventually is replaced by a calm transition to sleep. On the other hand, in sleep-deprived babies and children who have not been sleep-trained, this cortisol response can become part of the evening routine for long periods of time. This creates lasting patterns of emotional distress and sleep deprivation.

Now let’s look at some of the evidence to support sleep training. Parents of young children can get hung up on sleep, and with good reason. Sleep deprivation can lead to an unhappy household, but here are five benefits to successful sleep training that will serve your family well for years to come:

  1. Sleep begets sleep. 

Healthy night sleep leads to healthy nap habits, and naps are invaluable to child development. Morning naps are cognitively restorative, and afternoon naps are physically restorative.

  1. Sleep impacts health, behavior and learning.

Sleep deprivation has been linked to diabetes, obesity, depression, anxiety, trouble focusing, and reduced academic success.

  1. Parents need sleep, too.

A mother who does not get adequate sleep is at a greater risk for post-partum depression and anxiety, making it harder for her to care for and comfort her baby.

  1. Sleep problems don’t stay in the bedroom.

A lack of sleep can impact everyone in the household, and can cause problems in relationships and at work. Parents are more able to support each other and develop their careers and other interests when they are getting enough sleep.

  1. A well-rested parent is a present parent. 

We have all been hearing about how phones and computers can negatively impact sleep patterns, making it harder to be fully focused and present during waking hours. Sleep disruptions in children can cause the same issues. Adequate sleep increases focus, decision-making and communication skills.

dreamstime_xs_43781965

Now, how can you prevent or help resolve sleep issues? Follow these simple steps toward creating a positive sleep environment for everyone in the family:

  1. Keep the temperature set between 68 and 70 degrees Fahrenheit. A comfortably cool room makes it easier to breath clearly and prevents sleep disruption.
  1. Get a noise machine. White noise can block out indoor and outdoor sounds, preventing night waking.
  1. Keep the room dark. Light can lead to wakefulness, so the darker the room, the better!
  1. No screen time near bedtime. The artificial light from screens makes it harder to transition to sleep. Bedtime books are best, for everyone from newborns to adults!

Sleep, like many aspects of child-rearing, requires effort upfront to establish good habits that last. It is one of the first things parents monitor in their children from the very first days, and as it greatly impacts parents as well, it can be wrought with emotion. Simple sleep training methods can ease the transition from the sleepless newborn nights to a well-rested family with a happy, healthy, thriving child.

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: Healthy Sleep, Pediatric Sleep Expert, Sleep Tips for Newborn Babies, Sleep Training and a Baby's Cortisol Level

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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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"Angela was so helpful to me in my early attempts to sleep train my daughter; she was quick to respond, reassuring, empathetic and incredibly patient! Since I was dealing with my own sleep deprivation, I...
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"Angela was so helpful to me in my early attempts to sleep train my daughter; she was quick to respond, reassuring, empathetic and incredibly patient! Since I was dealing with my own sleep deprivation, I appreciated that she always sent me a recap of our conversations in an email after we spoke."
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"After putting Angela’s techniques to use, we had a baby who went from several night wakings to only one waking a night! Angela was a great help, and was sensitive to my beliefs as a parent.  We are so lucky to have worked with her!"
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"Angela helped my daughter make the transition to sleeping in her bassinet, and also helped to clarify the basics of baby sleep cycles. Her sleep habits have greatly improved and she is an alert and...
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"Angela helped my daughter make the transition to sleeping in her bassinet, and also helped to clarify the basics of baby sleep cycles. Her sleep habits have greatly improved and she is an alert and happy baby. I am so grateful for Angela’s help and would recommend her services to anyone who has questions or problems around their baby’s sleep."
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