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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

June 9, 2015 by Angela Walsh Leave a Comment

How a Child’s Behavior Can be Affected by Their Bedtime and Routines

 

Happy young family having fun outdoors in summer. Mother, father and their cute little daughters are playing in the sunny garden. Happy parenthood and childhood concept. Focus on the father.

With summer vacation around the corner, parents of young children can safely assume that their family’s daily and nightly schedules are going to experience a bit of a shake-up. When kids are out of school, they are no longer following the regimented schedules to which they have become accustomed.  This can become difficult for implementing a regular summer bedtime.

According to an article published in Pediatrics, The Official Journal of The American Academy of Pediatrics, children who don’t have a fixed bedtime show more behavioral problems than those who go to bed at the same time every night. Authors Yvonne Kelly PhD, John Kelly BEng, and Amanda Sacker PhD looked at the links between disturbed sleep and behavioural problems in children between the ages of three and seven. The results of the study showed that children with varied sleep times may also experience behavioural problems including hyperactivity, conduct problems, problems interacting with peers and emotional difficulties if sleep continues to be varied.

The good news is, according to the research findings, “The effect of having a non-regular bedtime appears to be reversible: For children who changed from not having to having, regular bedtimes, there were improvements in behavioral scores.” http://bit.ly/1BJsZc8

As a Certified Pediatric Sleep Specialist and the mom to four children, I know you can’t manage day after day with little or no sleep. Sleep schedules in childhood are influenced by a variety of biological and social influences. Routines are essential in ensuring healthy sleep. Unfortunately these routines do not always come easy.  Working together with parents, I set in place age appropriate naps, bedtime and sleep routines.  I develop a sleep plan that is in line with the parent’s goals and parenting philosophy, and provide daily support while the plan is implemented.

So how can your family implement a regular bedtime during the summer?
By making adjustments to meal times you can encourage an earlier bedtime. During the summer months it can be very easy for our days to get away from us and for meals to get pushed back to a later time. Do your best to keep your child’s meal schedules consistent and not have them eat a big meal right before bedtime or naptime.

Choose a sleep friendly bedtime snack
According to the National Sleep Foundation, proteins from the food we eat are the building blocks of tryptophan, which makes us sleepy. Therefore, the best bedtime snack is one that contains both a carbohydrate and protein.


Use a sound machine
During the summer months the sun may still be up when your child goes to bed. There is also a good chance your neighbors are outside enjoying the weather when your child is trying to fall asleep. A white noise machine is best.  There are some machines that play lullabies or nature sounds, but often these end up being a stimulant. A white noise machine is non-stimulating and very good at blocking noises from inside and out.

Don’t forget naptime
When families are enjoying summer activities or traveling on vacation it can be difficult to schedule in naptimes. An overtired child can find it difficult to fall asleep at night. Do your best to ensure your child continues their regular naptime during the summer months.

 
Every child is different, therefore each family experiences their own unique sleep worries. I am happy to work with parents one on one to help provide more specific advice for their specific case. You can review my Sleep Success Plans for additional information.

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: Attention Deficit Hyperactive Disorder, certified child sleep consultant, child sleep expert, Moms and Babies, Sleep Advice, Sleep Schedules

February 25, 2015 by Angela Walsh Leave a Comment

Do you Have Sleep Questions You Would Love to Have Answered?

Adorable toddler girl taking a nap in a white bedIf you would like a sleep expert to answer your baby or child sleep questions, visit https://www.facebook.com/BabesInSleepland on Thursdays at 1pm EDT.

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, baby sleep difficulties, certified child sleep consultant, Child Sleep, child sleep advice, child sleep expert, Sleep Advice

January 15, 2015 by Angela Walsh Leave a Comment

Sleep: It’s a Good Thing, So Why Do our Children Think It’s Bad?

schlafend

After reading a wonderful article by Heather Turgeon, a psychotherapist and author of The Happy Sleeper, http://parenting.blogs.nytimes.com/2015/01/09/selling-the-merits-of-sleep/ I realized she was spot on.  We teach our kids that sleep is a negative.  I’m sure most of us don’t go out of our way to do this, but there is always this undercurrent of negativity when we mention it, and we mention it every day!

So how does this look?  “Tommy, hurry up it’s bedtime,” mom says with anxiety in her voice.  “Ok one more show and then it’s off to bed.”  Sounds like we’re inflicting some sort of punishment.  “If you don’t do what I say, you’re going to bed half an hour earlier.”  Is it prison we have to go to?

Why do we do this?  Well probably one reason is because our parents did the exact same thing.  I remember beautiful spring and summer evenings playing capture the flag or whatever game all 20 children on my street decided upon, but knowing soon I would be called in for “bed.”  I dreaded that.  I was having so much fun.  Why couldn’t I be called in for a bowl of ice cream? 

Another reason is, it’s just natural that as tired and busy parents we look very forward to our children going to bed.  We want it so badly that we worry it’s not going to happen without a delay or a fight; and thus anxiety is apparent in our words and tone. 

Funny though how much we ourselves love going to bed.  And as any parent of older kids know, they love it too. They love it so much they never want to get out of bed. 

         So How Do We Change the Conversation?

By putting the positive tone on it that it truly deserves.  As parents we know the value of sleep.  We know how cranky we and our kids are when we don’t get the proper amount.  We also know that our children grow (mentally and physically) when they sleep.  And many people are aware that childhood diseases such as diabetes, obesity and Attention Deficit Hyperactive Disorder are related to sleep deprivation.  Children also experience a rise in their cortisol levels (stress hormone) when they are overtired which only makes it harder for them to fall asleep and stay asleep. 

Heather has some great ideas: Talk about sleep during the day and make it interesting and pertinent.  For example, in the morning discuss sleep at breakfast. Talk about how your brain absorbs things you learned yesterday, while you slept last night.  Point out that children need a lot more sleep than adults, because how much their brains and bodies are growing, and a good night sleep will make them big, strong and smart!  Instead of saying it’s “bed time,” call it “cozy time” or something equally as appealing.  Help your child get excited thinking about their pre-sleep routine; getting in their warm and comfortable bed, mom or dad cuddling with them, tucking them in, and kissing them good night!

Discuss how Mommy and Daddy will be well rested when they sleep, which means Mommy and Daddy will have lots of energy to play with them. Why not make a game of it?  Who can think of all the activities and responsibilities Mommy and Daddy have each day?  Discuss how much they need their sleep in order to accomplish those things. Or how about, who can think of the most words to describe how great everyone feels when they sleep well?  Alternatively, what words come to mind to describe how bad you feel when you don’t sleep well? Write the words down on a chart (and corresponding illustrations if you’re artistic) and put it on the refrigerator-a good daily reminder of the value of sleep. Think of rewards you can give your children for going to bed when they should.  Going to their favorite restaurant for lunch. A special dessert at dinner the next day. Give sleep the positive association it deserves. 

If changing the conversation does not change your child’s attitude towards sleep, and your child is not getting the sleep they need, then you should consider sleep training your child. 

I would love your feedback.  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: certified child sleep consultant, Child Sleep, child sleep advice, How do I get my child to sleep, How to solve sleep problems, Sleep Advice

July 3, 2014 by Angela Walsh Leave a Comment

Is There a Link Between Obesity in Children and an Inadequate Amount of Sleep?

 

 

Mother and daughter sleeping

Did you know that children who don’t get the proper amount of sleep are at risk for obesity?  A study performed by Barbara Fiese, director of the Family Resiliency Center at the University of Illinois at Urbana, and reported at Webmd.com looked at children who had at least ten hours of sleep a night, consistent mealtime routines, no televisions in bedrooms and screen time limited to two hours a day.  As important as all these conditions are, an adequate amount of sleep was found to be the most important factor in a child having a healthy weight.

Adults were also studied and found to need at least seven hours of sleep a night as well as consistent mealtimes, to keep their body weight at a healthy level.

Additionally, when parents respected and valued their own sleep needs, it had a positive effect on the number of hours their children slept.

When you make sleep hygiene an important part of your healthy lifestyle, everyone wins!

 

What about you?  Do you feel you get the proper amount of sleep needed everyday?

 

Filed Under: Adult sleep, certified child sleep consultant, Child Sleep, Families, Obesity in children, Sleep Advice

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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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"What I also found so appealing about Angela, is that she respected me as a mother. Her guidance kept me empowered. And she has the sweetest most soothing voice!"
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