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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.

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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

November 7, 2014 by Angela Walsh Leave a Comment

Five Tips To Manage the Four Month Sleep Regression

                                                    http://www.dreamstime.com/royalty-free-stock-photos-baby-dreamer-image5487708

Was your baby a good sleeper, right from the start?  Did you hear how other parents were struggling and you were so thankful you weren’t?  Is your baby now approaching the age of four months and things are starting to change? Agh, what to do?

Before I give you some tips let me first explain what is happening. Your baby is experiencing a milestone where she is learning new things and becoming more aware of the world. She is perhaps learning how to roll over and is grabbing onto things. This is a very exciting time for her but also can interfere with her sleep needs.

Additionally, your baby is developing circadian rhythms, which means instead of sleeping anytime and anywhere, she now has an internal clock to dictate sleep times. Her sleep cycles resemble those of an adult. Instead of spending so much time in deep NREM sleep, she can awaken more easily and more often. With these changes, your baby may not be getting the sleep she needs. She can become overtired, causing her cortisol level to rise, which is making the situation even worse.

What You Can Do

  1. Up until now it was okay for your baby to sleep anywhere. Now is the time for your baby to sleep in the same place, with a consistent soothing routine. Consistency is key, and the soothing routine of rocking, singing, cuddling- whatever you choose, will become a strong sleep association for your baby.
  2. Make your baby’s sleep environment dark. Your baby is now producing melatonin. Melatonin is the sleep hormone, which is affected by light. When it is dark, melatonin production increases, which naturally means she will be able to fall asleep easier and stay asleep longer.
  3. Your baby is now much more aware. Sounds and noises can affect her ability to fall asleep and stay asleep. If you don’t already have a white noise machine in the nursery, now is the time to get one.
  4.  Your baby now needs an earlier bedtime. Good chance your baby has been going to bed at 7,8 or even 9pm. But if your baby is not getting enough sleep during the day, waking often during the night and earlier in the morning, bedtime needs to be adjusted. Don’t fall into the trap of thinking, “if she sleeps less during the day she will sleep longer and better at night.” This in never the case.  Make sure you adjust bedtime so that your baby is getting the required 15 hours of sleep needed in a 24-hour period.
  5. At this age, you are no longer looking for sleepy signs to determine nap times. Instead there should be a defined morning and afternoon nap that corresponds with your baby’s sleep wave. There will also be the need for a short power nap later in the afternoon so she can get through the dinner hour without being overtired and cranky. 

Still Not Sleeping?

If your baby is still not getting the sleep she needs and is experiencing several night wakings and seems to be over-tired, now is the time to implement sleep training. Sleep training will set your baby up to be a great sleeper and a well-rested baby.

Was this post helpful to you? Let me know

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, certified child sleep consultant, child sleep expert, Four Month Sleep Regression, Sleep Training and a Baby's Cortisol Level

May 14, 2014 by Angela Walsh 2 Comments

What is the Effect of Sleep Training on a Baby’s Cortisol Level?

 

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Some people do not support sleep training because they believe it’s stressful for babies. They cite a rise in the cortisol levels of the child, as proof of their beliefs. In actuality, however, using proven sleep-training methods creates less stress on babies and families.

Cortisol is a stress hormone that is produced in the adrenal glands. It’s a hormone that responds to our fight or flight instinct by raising blood pressure and blood sugar, as sudden bursts of energy are needed. In adults, cortisol levels rise in the morning and decrease at night. In newborn babies, cortisol levels peak every 12 hours and are not related to night or day; thus one reason why babies experience day/night confusion when it comes to sleep. Once a baby reaches the age of 3 or 4 months, the pattern of cortisol production resembles an adult’s patterns; rising in the morning and falling at night.

One of the main goals of sleep training is teaching a baby how to self soothe so that they don’t experience disruptive night wakings and the constant need for help falling asleep. So while it is true that a baby’s cortisol level can rise during this process, it is also true that cortisol levels rise when babies are  sleep deprived. In fact, they are much more likely to have chronically high levels of cortisol when they don’t sleep properly and don’t experience the restorative sleep they need. In turn, this sets up a vicious cycle where sleep becomes even more elusive.

The long-term benefits of a child being able to get the consolidated sleep he or she needs at night and a nap time, cannot be overstated. As a child sleep consultant, I know that morning and afternoon naps serve two different purposes, outside of the obvious need for rest. Morning naps are cognitively restorative, and afternoon naps are physically restorative. In addition, more and more studies point to sleep deprivation as being a contributing factor of :

  • childhood diabetes
  • obesity
  • anxiety
  • depression
  • inability to focus
  • hyperactivity
  • over diagnosis and incorrect diagnosis of attention deficit hyperactive disorder
  • lower reading and math scores.

There are also negative effects on the rest of the family, in particular mom, who is at a higher risk for post-partum depression when she is not getting the rest she needs, along with the impact sleep deprivation has on marriages and in the workplace. It also needs to be pointed out that a baby who is cared for by a chronically depressed mother can experience a rise in cortisol levels due to the mom’s inability to show concern and sensitivity.

There will always be those who feel sleep training is so stressful for the child that in the long run, it can cause psychological, emotional and mental harm. However, a study from Pediatrics in 2012, strongly supports sleep training as a healthy part of development. This study showed that babies who were sleep trained using either the Ferber method or the camping-out method, did not have an increased risk of emotional, psychological, or behavioral disorders at age six. In fact, babies who were in the control group and not sleep trained, actually had a higher rate of behavior disorders. Furthermore, mothers of infants who were not sleep trained had a higher rate of depression.

When it comes to sleep training, more than likely there will be crying, and yes a rise in cortisol. But what needs to be considered is the benefit a child, (and consequently an entire family) derives from experiencing consolidated, unbroken sleep.  They are generally happier, calmer, and experience a greater ability to learn.  When sleep training takes place in a home where the child feels secure, cared for, and loved, and the parents are working to achieve the best outcome for everyone’s benefit, then it’s a win-win situation, and cortisol the stress hormone, can be kept at an appropriate and healthy level.

If you want to  pre-empt sleep problems, start by making sure your baby sleeps in a room that is:

a) Cool: The optimal temperature is 68-70 degrees.

b) Quiet: A white noise machine is perfect at blocking out indoor and outdoor noise. Avoid using mobiles or song machines as they are over stimulating.

c) Dark: On a scale of 1-10, with 10 being the darkest, you want 10!

Once your baby reaches the age of four months, you can begin to put him or her on a nap schedule:

The morning nap will begin between 8:15 and 9 am.

The afternoon nap will begin between 11:30am-1pm.

If your baby is under the age of eight months, there will probably be the need for a half hour nap later in the afternoon.

As the mom of four grown children, I can tell you firsthand how stressful parenthood can be. I can also tell you that if you can avoid, or overcome sleep issues, you will minimize many of the challenges, while increasing much of the joy, of being a parent.

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. 

Tell me about your experience with sleep training.

 

 

 

 

 

Filed Under: Sleep Training and a Baby's Cortisol Level Tagged With: can babies have high cortisol levels, cortisol levels and sleep training, cranky overtired babies and high cortisol levels, high coritsol levels in babies, high cortisol levels in babies affects sleep, how do I get my overtired baby to sleep, moms with post -partum depression, nap times, overtired babies, pre-empting child sleep problems, reducing a baby's high cortisol levels, sleep and healthy cortisol levels in babies, sleep training, stress hormone in babies

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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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