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July 22, 2015 by Angela Walsh Leave a Comment

Vacation Sleep Solutions for Children

 

Cute little boy, sleeping on a picnic blanket, outdoors in a summer sunny afternoon

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.

Filed Under: Adjusting a child's bedtime, baby sleep difficulties, child sleep expert, How to adjust sleep schedules to time changes, How to enjoy the summer, Summer Sleep Tips, Vacation Sleep Tips

July 6, 2015 by Angela Walsh Leave a Comment

The Importance of Hydration for Healthy Sleep

As you likely know, there are many health risks associated with dehydration. Symptoms of mild dehydration include headache and constipation; while severe dehydration can cause dangerous health effects such as rapid heartbeat, fever, delirium or unconsciousness. According to the Mayo Clinic, http://www.mayoclinic.org/diseases-conditions/dehydration/basics/risk-factors/con-20030056” infants and children are especially vulnerable, because of their relatively small body weight and high turnover of water and electrolytes.”

How does hydration affect healthy sleep?

In addition to the dangerous health risks listed above, dehydration can also have a negative effect on sleep. Dehydration can cause painful nocturnal leg cramps in the calf muscles, feet or thighs, that can make it difficult to fall asleep or stay asleep. Dehydration can also cause melatonin deficiency, which can lead to insomnia.

Another important note to remember, is that if your child is getting an average of ten to twelve hours of sleep each night, (and isn’t bottle or breast-fed in the night,) they are also going that length of time without hydration.  Children should begin each morning with a glass of water, to help off-set the dehydration that occurred during their sleep.

Warnings signs
Thirst is not always a reliable sign of the onset of dehydration, especially in young children. A good indicator is the color of urine. Keep a look out for dark yellow or amber colored urine. If your child’s urine is clear, or lightly colored, it means they are well hydrated. Other warning signs are dry skin, dry or itchy mouth, and decreased urine output.

Ways to help keep your little ones hydrated this summer

Luckily there are many fun and creative ways to help keep your little ones hydrated this summer…

Get creative with homemade popsicles
Make your child homemade popsicles made out of water or diluted fruit juices and mixed fruits. There are many options for popsicle molds such as these options from
Tovolo that help make hydration a fun treat for your kids.

Eat your water
Nature provides delicious, and kid pleasing fruits and vegetables, that not only provide the healthy benefits of vitamins and minerals, but will also keep your child hydrated. 

Some foods to include in your child’s diet are watermelon, grapefruit, cantaloupe, strawberries, oranges, celery, cucumber, tomatoes, colorful bell peppers and spinach ….did someone say PB and J, with a side of watermelon?

Make your own Smoothie Bar
Kids love to make smoothies. Who wouldn’t, when you can take handfuls of different colourful foods and blend them all together?  Set out some fruits and vegetables from the list above, and let your little ones create their own smoothie flavours. (Parents should always control the blender.)

Tip: Yogurt or coconut water is great to add to your smoothies.  When you become dehydrated, your body loses electrolytes in addition to water. Yogurt is a great source of potassium and sodium, and can help replace lost electrolytes and re-energize your body. In addition to its natural sweet flavour, coconut water is full of vitamins, minerals, electrolytes, enzymes, and amino acids, and is one of nature’s most refreshing beverages.

Package water for on the go
There are many options for reusable water bottles on the market these days. (Make sure to look for bottles that are BPA-free.)  If you are having difficulty getting your child to drink water, look for a water bottle with a built in fruit infuser. Adding some of your child’s favourite fruit to their water can help make it more enticing.  

Summer can be a challenging time for healthy sleep. In addition to outdoor stimulation your child is experiencing, your child may be going through a growth spurt. Both of these factors can make settling down at night difficult.  If your child is having trouble sleeping this summer, or is having a difficult time transitioning to a new bedtime routine, check out my sleep success plans. As a Certified Infant and Child Sleep Consultant and Sleep Expert, I have worked with many families to help them find a plan that works for their individual needs.  

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.

Filed Under: baby sleep difficulties, child sleep expert, How to enjoy the summer, Hydration and Healthy Sleep

June 25, 2015 by Angela Walsh Leave a Comment

Kids and Cars-Keeping Our Kids Safe This Summer

 

little boy playing with a teddy bear in the grass

 

Every summer we are saddened by stories in the news about children who are accidentally left in hot parked cars. According to KidsAndCars.org, on average, 38 children die in hot cars each year from heat-related deaths.

The National Highway Traffic Safety Administration http://www.nhtsa.gov/people/injury/enforce/ChildrenAndCars/pages/Unattend-HotCars.htm reminds parents that it only takes ten minutes for the temperature in a car to go up 20 degrees and rolling down a window or parking in a shaded area, does little to keep the interior of the car cool.

As parents we are constantly dealing with busy schedules that include conducting errands using the car. Even the most diligent parent can say that when life is busy or there is a slight change in their regular schedule, it becomes increasingly easy to forget important details. One of those details may be leaving your child in a hot car. Infants, toddlers and young children who are unable to unlock themselves from their car seats and exit the car on their own are of increased danger. Luckily there are tips and tools that can help parents remember to look before they lock their car doors.

KidsAndCars.org has provided the following tips to help parents remember to check for children in the back seat before leaving their car and prevent children from getting into a hot car on their own.

  • Put something you’ll need like your cell phone, handbag, employee ID or brief case, etc., on the floor board in the back seat.
  • Get in the habit of always opening the back door of your vehicle every time you reach your destination to make sure no child has been left behind.
  • Keep a large stuffed animal in the child’s car seat when it’s not occupied. When the child is placed in the seat, put the stuffed animal in the front passenger seat. It’s a visual reminder that anytime the stuffed animal is up front you know the child is in the back seat in a child safety seat.
  • Keep vehicles locked at all times; even in the garage or driveway
  • Use drive-thru services when available. (restaurants, banks, pharmacies, dry cleaners, etc.)
  • Use your debit or credit card to pay for gas at the pump.

It is important to remember that this can happen to anyone. Be sure to follow these steps this summer with your own children. If you ever see another child locked in a hot car, take action and call 911 and get them out as soon as you can.

Let’s do what we can to keep your little ones safe.

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.

Filed Under: Children in cars, children left in cars, How to enjoy the summer, Keeping children safe

June 26, 2014 by Angela Walsh Leave a Comment

Read, Read, and Read Some More

Look what a cute little ... Motoko Rich of  The New York Times, has recently reported on a policy initiative from the American Academy of Pediatrics (AAP) on reading aloud to children from infancy.

It is noted that there is a rapid development of a child’s brain in the first three years of life and reading aloud to babies can increase their vocabulary and communication skills.  A study conducted 20 years ago found that children who had been read to, had a distinct advantage in school, compared to children who weren’t exposed to books.  More recently, the difference between these two groups of children has been observed as early as 18 months of age.

Unfortunately with all the gadgets out there-iPhones, iPads, computers and hundreds of TV channels available in most homes, reading is becoming passé; this is to a child’s detriment. If we can read to children from the start, they will have a leg up when they enter school, apply to college, and years later when they are embark on a career. Vocabulary is crucially important, and being able to express oneself and be articulate, is a sign of an educated person.

It has often been said that a child’s brain is like a “sponge.”  Meaning, it is capable of absorbing so much information. Educators know this is the best time to teach a child a foreign language. When I was in school, a second language was not introduced until seventh grade. Today many schools begin as early as kindergarten to take advantage of a young child’s ability to learn.

As the mom of four grown kids who have all gone through college, I can tell you how unpleasant and stressful the college application process is. All children are required to take the Scholastic Assessment Test (SAT), and their results play a huge part in their application and acceptance. There was always total agreement among my children and their peers, that the reading and writing portion of the test was much more difficult than the math portion- another reason for early exposure to books and language.

This may seem a long way off for many of you to even be concerned about, but if you can help your child now by reading to them when they are young and encouraging them to read on a consistent basis, as they get older, you are giving them an invaluable gift.  Not only will their word power increase, but also, their minds and imagination will expand. The beauty of reading is that we are active. We have to do the work, and picture in our minds the stories or events taking place in a book. When we sit in front of some kind of screen, everything is done for us.

For most adults I know today, they all love reading. My generation definitely did not have the distractions this current generation has, and therefore, reading was a very big part of our growing up. Movies or tv can never challenge us to look up unfamiliar words, create a mental image, or engage us with in-depth character development, the way a book can.

To harken back to the beginning of this piece-“there is a rapid development of a child’s brain in the first three years of life.” That is interesting to me and reaffirms what I already know as a sleep consultant: Children need their sleep for proper brain development. From the age of four months on, babies need a morning nap to help their brains grow and develop, and they need an afternoon nap to help their bodies grow big and strong.

Here are my suggestions as the summer begins:

  • Limit the amount of television (or any kind of screen) your child is exposed to. I would do that in the summer with my kids and one year I went so far as to have our cable service turned off completely. At first my kids complained bitterly, but then they began to see the value. We spent more time together playing games, being outside, helping around the house, reading or just talking. They were also happier and had a lot more energy.
  • Let your child be outside as much as possible, (making sure they always are wearing sunscreen and a hat.) This is the time of year for kids to get lots of exercise, fresh air and sunlight. Not only will this give them a more positive disposition they will also sleep better (which means, moms and dads will sleep better!)
  • Take advantage of the myriad of fresh fruits and vegetables that the summer brings. Limit candy and junk food and instead expose them to healthy snacks and meals.
  • Use reading as part of the soothing routine before naps and bed time. Make sure they get the consolidated and restorative sleep they need to grow strong and healthy and that enables them to get up and do it all over again the next day!
  • Be safe and enjoy the summer!!

What books do you and your child like to read?

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: How to enjoy the summer, Reading to children, Sleep Schedules, sleep tips, the importance of consolidated sleep, Why reading to a baby is important

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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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