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Dropping from two naps to one, is one of them.

Every child is different and has different sleep needs.

Typically this transition can occur anywhere between 12 months to 16 months.

Here are some pointers to help you decide whether it is time for your little one and how to do it if/when the time arises.

What are the signs?

• Is your little one starting to take one long nap and one short nap?

• Are they taking a longer time to fall asleep before taking a nap or refusing a second nap?

• Do they seem to have more stamina between naps?

• Has this been going on for more than two weeks?

I do have to say this middle of the day nap is awesome once the transition has happened as you get a whole chunk of time to get things done, getting nothing done, put your feet up, take a legitimate nap yourself, read a book, do whatever your heart desires!  

This also means that your little one will have more stamina to stay awake for longer stretches and you don’t have to worry about getting them into their crib for two naps.

The key is not to jump to one nap prematurely.  Is your little one going through any developmental milestones which could be impacting sleep? Are they learning to walk, babbling more?  These milestones can disrupt sleep for about 2 weeks, so if you see these changes, wait before you adjust the schedule.  Let your little one ride it out with the two naps.  If things do not improve you may need to make the switch.

Once you make the decision to drop to one nap, it is important you stick with it.  Napping your little one twice one day and then once another two days will mess with their natural body clock.

So the big question – How do you adjust from two naps to one?

• Delay the first nap of the day by 30 minutes every three days. For example, if nap number one is usually at 9.30, shift to 10 for three days, then 10.30 for three days, then 11 and so on until you get to 12 P.M.

• Your little one will seem tired and fatigued at the usual nap time.  Give them some fruit or a snack with natural sugars to perk them up.

• Get some fresh air and natural daylight exposure during their awake time.

• Avoid being in the car or taking them for a stroller ride at the time of their nap as they will more than likely fall asleep.

• If your infant is getting a little tired in the afternoon and the gap between the wake up from nap and bedtime is too long a stretch, then take them for a quick 30 minute car ride or stroller ride total the edge off before bedtime.

• Be prepared to shift bedtime earlier to ensure you get your baby to bed before they become overtired.

• The biggest thing is to give it time.  It can take 4 -6 weeks for the body to adjust to the shift from two naps to one.  Be patient and be consistent.

If you need further support, book a 15 minute call to discuss what’s going on and how I can help you.  https://sleeprestandplay.youcanbook.me/

Sleep Well

Seema

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So your baby has learned to stand up! Congratulations on this wonderful milestone! It’s such an exciting time to be a parent, and this is such a huge step into the world of development that’s coming your way very soon. 

Having said that, a lot of babies run into a bit of an issue when they first learn to stand up; they haven’t learned to get back down yet. 

During the day, this doesn’t present much of an issue. Your little one can spend all day practicing going from a standing position to seated, all while you’re next to them helping them through it.

But once nighttime rolls around, this becomes a whole other issue. 

I know the Catch-22 this puts parents in, believe me. On the one hand, you can’t just leave your baby in a situation where they might fall down and hurt themselves, but on the other, if you keep going in and laying them down, they don’t learn how to do it themselves. What’s more, they’ll quickly learn that standing up and making a fuss is a pretty effective way to get mom or dad back into their room and paying attention to them.

So there’s a fine line that we need to walk in order to help baby figure out how to solve this little situation they find themselves in without creating a habit that could sabotage their sleep.

If your baby hasn’t started this behavior yet, let me warn you, it’s frustrating. More so than the average middle of the night wake-up, because the solution is so totally obvious. You’ll likely find yourself saying “Just lie down, already!” more than a few times before this gets resolved. I do want to reassure though,any developmental milestone and disruption to sleep should pass within a couple of weeks so hang in there!

As with all things in parenting, patience is essential here. Keep in mind that your baby may not know how to go from a standing position to a sitting one on their own yet, and they may not realize yet that sleep comes a whole lot easier when you lie down. Remind yourself of this when they wake you up for the fifth or sixth time in three hours because they’ve woken up and gotten back on their feet again, fussing because they can’t get back to sleep.

The quickest way through the first part of the equation is to develop that standing-to-sitting skill, so during the day, practice going from standing to sitting any chance you get. When baby pulls herself up to a standing position, try putting their favorite toy or stuffie on the ground nearby, gently encouraging them to go from a standing position back down to ground level in order to get their reward.  You can also pat the floor.

Once they’ve got that skill mastered, however, that second hurdle may still be an issue. They may not realize that sleep is a whole lot easier to achieve when they lie down. 

It seems like it should be instinctive, I know, but a lot of things seem that way when you’ve been doing them all your life. When you’ve only been around for nine or ten months, it might not seem so intuitive, so again, patience mama! 

We don’t want to create a situation where baby starts relying on you to do the work for her, so avoid repeatedly laying her down when she stands up in the crib. Do it a few times at first to show her what’s expected, but once that’s established, switch to a more suggestive approach that doesn’t involve contact. Pat the mattress and use a key phrase, like, “Lay your head down,” or “Come lie down, baby,” and before too long, they should start to connect the dots and realize that lying down is the best way to get to sleep.

Remember, even though it might appear that your little one is fighting sleep sometimes, that’s almost never the case. They want to sleep, but they just lack the skills necessary to get there on their own, so help them figure it out without doing the work for them and they’ll take care of the rest as soon as they develop a little confidence and ability. So practice, practice, practice!!

if you’re raising baby with a partner, talk this out with them and come up with a plan that both of you can agree on and follow through with. One parent responding with one set of expectations with another responding totally differently is going to confuse baby even further in a situation where they’ve already got a lot to figure out. Both of you will need to respond in the same way in order for your expectation to be clear, and you’ll see results a whole lot quicker if you’re working from the same playbook.

As always, be calm, be patient, and be consistent. The hard work now will pay off a thousand times over when your little one is sleeping soundly through the night and happily going down for naps during the day.

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I mean, wow. Right?

Just wow.

If you’re in the same boat as most parents in the world, you’ve had to accommodate the fact that your kids were suddenly and unexpectedly given an extra four months of summer vacation. And to top it all off, they’re unable to leave the house.

Now listen, I love my kids to death. Every parent I know loves their kids more than anything in the world, but that doesn’t mean that having them at home all day, every day, for weeks and months at a time, is easy.

So I think we can all agree that these are extraordinary times, and as such, they require some extraordinary measures to keep everyone sane and halfway functional. For some of us, that probably means some big adjustments to the usual routine.

This whole situation is, obviously, beyond crazy and we’ve got to do what we’ve got to do here, I get that, but I just wanted to drop in here and give you some tips to keep your children feeling secure and rested, and to help you keep your sanity while you’re at it.

Stick to the script

Have you ever wondered why babies can engage in the same boring little pastime for hours on end? Why a game of peek-a-boo can make them squeal with delight as heartily on the hundredth time as it does on the first? It’s because, at least in part, their expectations are being met. They watch you put your hands over your face, then think to themselves, “Oh hey! I know what happens next! She’s going to move her hands away, and her face is going to be right there!” And sure enough, the hands drop, Mama gives her the familiar “Peek-a-boo!” and baby thinks to herself, “Oh, I knew it! I knew that was going to happen!”

Routines also give kids a sense of security. Knowing what’s on the schedule provides them with a road map for their day, and that knowledge makes them confident and puts their minds at ease, so even though we may need to make some serious concessions, there’s a lot to be said for keeping things predictable and consistent wherever possible.

Let’s just embrace screen time

In my case, and in the case of nearly every other parent I know, we’ve slightly upped screen time by about three thousand percent. None of us are thrilled about it.  You may feel the pressure to have your littles make sourdough bread or build some amazing projects as shown on some social media.  However for those of us in the real world, extra screen time for the kids might just be the difference between a peaceful afternoon and a mutual meltdown.

Just one caveat; screens emit a lot of blue light which can interfere with the body’s natural circadian rhythm, so go ahead and let your kids indulge in extra screen time, but turn them off two hours before bedtime. (The screens, not your kids.)

Keep ringing the dinner bell

When it comes to mealtimes, again, try to stay as consistent as possible. Few things affect our bodies’ sense of timing like when we eat, so allowing meal and snack times to fluctuate too much can upend your little one’s schedule. Sugary snacks will likely leave them with too much energy come bedtime and the occasional upset tummy, so keep an eye on how much junk food they’re getting into. 

Embrace your inner architect

With everyone being housebound, your kids are likely going to have a ton of excess energy. With no playground to frolic in and no friends to chase around, you’re going to need to get creative to help them tire themselves out. Getting outside is a good idea. Sunlight will help maintain the circadian rhythm and a bike ride or even a brisk walk can help reduce feelings of confinement and keep you and your kids from going stir crazy. Building a temporary indoor play area out of furniture and cushions can be a great project to keep your kids occupied and provide them with some stuff to climb on too.

Early to bed, early to rise…

Now, since many of us are no longer under any obligation to get up for work and school, we might get to thinking that this is a good opportunity for everybody to catch up on some sleep by turning off the morning alarms. I’m tempted to do so myself, to be honest, but sticking to the usual bedtimes and wake up times is really important. Predictability and structure are, again, sources of comfort for our kids, so even though there’s no morning bell, it’s still a good idea to keep things on schedule. Besides, things are eventually going to go back to normal, and trying to get them back onto their usual schedule is going to be a challenge. You’re better off just sticking to the tried and true.

Deep breath in, deep breath out

For older kids, some deep breathing exercises during their bedtime routine can help to settle them down at the end of the day. I’m not  suggesting they start meditation classes or anything, but deep breathing games can actually be a lot of fun! 

Don’t panic

Outside of the sleep realm, there are a couple of other tips I’d like to offer you. As you undoubtedly know, kids are perceptive little creatures, and they probably know that there’s something serious happening at the moment. They might not bring it up too much, but there’s likely something pinging around in the back of their heads that has them a little bit on edge. This can be amplified if they see that their parents are concerned and on edge as well, so try to keep the atmosphere cheery and light. I know it’s not easy given the circumstances, but stressed out kids aren’t going to improve the situation. If they have questions, of course you should be honest and forthcoming, but your attitude towards things will work wonders in keeping their minds at ease.

Focus on the good stuff

Last but not least, try not to watch the news coverage with the kids around. They’re always listening and hearing terms like, “death toll,” and “fatal disease” is going to increase their stress levels. It’s important to stay informed, but do so after they’ve gone to bed. 

I look forward to getting back to a time when we can discuss less serious things with each other again, and look back at this time as one where we all came together (even while we’re so far apart) and made the best of a really bad situation. Until then, wash your hands, stay at home, and make the best of this quarantine. Who knows, we may end up remembering this time with some affinity for the opportunity it’s given us to reconnect with our kids. 

I mean, not likely, but it’s possible.

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During the past crazy couple of weeks, I’ve been thinking a lot about this quote from Mr. Rogers:

“When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’”

So as we all try to navigate these scary times together, I started thinking about how I could be a helper. 

And since my expertise is around young children and sleep, I wanted to share a few things with you in the hope that you’ll find them helpful.

First, since we’re all focussing on staying healthy right now, it’s a good time to remember that one of the very best ways to maintain a strong immune system is to get a good night’s sleep.

(There’s a lot of complicated-sounding science behind why this is, but it has to do with “T-cells” being better able to fight infected cells when stress hormones are low. And stress hormones are at their lowest when we are asleep!)

Now, if you’ve got a baby or toddler in the house who isn’t sleeping well, getting that good night’s sleep can obviously be a little trickier — for you AND your little one.

However, there are some “tricks” you can try — starting tonight — that can make a big difference!

I refer to these as “sleep hacks.” And while none of these are guaranteed to work for every child, these are the 6 “quick fixes” that I’ve found actually CAN make a difference.

Sleep Hack #1: Watch The Waking Hours

One of the BIGGEST enemies of sleep – especially for babies and toddlers – is over tiredness… and many parents are surprised to learn just how soon their children get overtired!

Here’s a quick guide to how long your child should be awake between naps during the day:

Newborns (0-12 Weeks): 45 minutes

3-5 Months: 1.5–2 hours

6–8 months: 2–3 hours

9–12 months: 3-4 hours

13 months to 2.5 years: 5–6 hours

If you make sure that your child is put down for naps BEFORE they get overtired, you’ll find that they fall asleep more easily at nap time… AND that they are more relaxed at bedtime, too!!

Sleep Hack #2: Don’t Be Afraid of the Dark

We humans (babies and toddlers included) sleep better in the dark.

Try making your child’s room as dark as possible. (I recommend using blackout blinds, taping cardboard over the windows, or whatever it takes!)

In many cases, even the glow from a nightlight or a digital alarm clock can be enough to disrupt your child’s sleep cycle!

BONUS TIP: Try to keep your child’s room as dark as possible during daytime naps, too. This can often make a BIG difference in how long your child will nap during the day!!

Sleep Hack #3: Be Predictable (And a Little Boring) 

Babies and toddlers love predictable routines. And a predictable bedtime routine (lasting no longer than 30 minutes) is a great way to let your child know when the time for sleep is coming.

BONUS TIP: After your bedtime routine is complete, be boring. Lots of children will try to “drag out” bedtime by playing games, throwing toys out of the crib, standing up, etc. Don’t participate. 

If your child has thrown their blanket or favorite stuffed toy out of the crib, calmly return the item without saying a word. Be boring, and the games shouldn’t last too long!

A typical bedtime routine might look something like this:

• nursing or bottle (10 minutes)
• bath (5 minutes)
• put on pajamas (5 minutes)
• read a story or sing some songs (10 minutes)

Make sure that this routine is the same every single time. Remember, you want bedtime to be as predictable as possible for your child!

Sleep Hack #4: Feed AFTER Naps, Not Before

For a lot of babies and toddlers, the single biggest reason they don’t sleep well has to do with a feeding-sleep association.

In other words, your child has “linked” the ideas of feeding and sleeping. They think that they need a bottle or nursing BEFORE they can fall asleep.

By feeding right after nap time – instead of before – you can help your child break this feeding-sleep association.

 Sleep Hack #5: Same Place, Same Time

Remembering that our children love predictability, it’s a good idea to have your child sleep in the same place – at the same time – every day.

This means that nap time should happen in the same place as nighttime sleep – rather than in carseats, strollers, your lap at the coffee shop, etc.

For many parents, simply changing WHERE their child naps during the day causes a big improvement in the length and quality of nighttime sleep.

Sleep Hack #6: Take Five

Before you put your child to bed (for naps or at nighttime), make sure the five-minute period before they are put to bed is very calm and relaxing.

No throwing your toddler in the air… or watching TV… or tickle fights… in the five minutes immediately before bed.

IMPORTANT NOTE: I totally encourage tickle fights and any other kinds of rowdy fun you can think of with your children. It’s fun for the whole family! Just NOT in the five minutes before bed. Right after waking up is a great time to play!)

Now as I mentioned, since every child is unique, I cannot guess which of these will work for your family.

And the truth is that — if your child’s sleep problems have been going on for a long time — there’s a good chance that no single “trick” is going to get them sleeping through the night.

But I encourage you to give some of these a try and see if it makes a difference. 

If it does, I’d love to hear about it! 

In fact, if you have any questions at all about your child’s sleep, feel free to get in touch with me via email, or telephone because — like I said — I want to do whatever I can to help right now. 

You can book a call with me by clicking this link  https://sleeprestandplay.youcanbook.me/ or you can e-mail me directly at [email protected]

Since we all need to do our part to stop the spread of this virus, I am NOT currently offering “in-person” sleep consultations. 

HOWEVER, I *am* offering consultations via video chat.

My Calendar is looking up (I think because a lot of Dads are at home right now and they are seeing first hand what Moms are dealing with haha), but I do have some availability the next few weeks if this is something you are interested in.

(Just reach out by phone or e-mail and I can let you know how it works.)

For those of you with toddlers, remember that daily routines are VERY comforting and reassuring for that age group. I know that many of us have had our normal daily routines upended (ie. no daycare, pre-school, etc.), but I would encourage you to set up a new daily routine to follow.

This will not only give your toddler an important sense of security, but it will also help keep you calm and focussed too! 

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How are the older children going to react to their new sibling? Are they going to embrace the role of older brother or sister? Will they turn into jealous little clingers who need constant attention and reassurance? How will their schedule fit in with your newborn’s naps and feeding times? And maybe most concerning for anyone who’s clawed and scraped to get their little one sleeping through the night, how is this going to affect the older child’s bedtime? 

The thought of juggling multiple kids and bedtime can be hugely mind blowing if you’re not prepared for it. Trying to find fifteen minutes to breastfeed your newborn at the same time you’re trying to get your toddler out of the bath can drive you right out of your mind.

I’ve also been in your shoes and am sharing some tips on how to help the process go smoother for all involved:

1. Have one bedtime for all the kids in the house.
   A lot of parents I work with are surprised when I suggest that their 3 year-olds should be going to bed at 7:00 at night, but even at that age, kids still need between 10-12 hours of sleep a night. That’s not including daytime naps. I’m talking strictly nighttime, so if your toddler needs to be up at 7:00 AM, a 7:00 PM bedtime is not at all unreasonable. 
2. Team up and switch off if you can
   If you’re among the lucky ones who has a partner who’s home and available to help you get the kids to bed, put together a list of what needs to get done, split the tasks evenly, and then switch off every other night. Getting your kiddos used to either parent doing bedtime has its benefits.  It shows your kiddo that no matter who does bedtime, it’s the same. This also comes in handy when you get a babysitter to go on a date night! This way they also won’t be dependent on one parent always doing bedtime and frees each of you to work late, go the gym, or catch up with friends…yes it’s possible!
3. Find opportunities to multitask
   So being parents, we have all become proficient at multitasking. Trying to run through two or three completely separate bedtime routines is going to leave you exhausted, so double up wherever you can. Let the kids take a bath together, feed your newborn while you read your toddler a bedtime story, sing songs together while you change baby’s diaper, and so on. Wherever you can overlap, do it!!
4. Stick to a 20-30 minute Bedtime routine.
   Bedtime routines are absolutely vital to getting your kids sleeping through the night. It’s a great cueing system to the mind and body  that it is time to wind down and rest. This stimulates melatonin production and dials things down internally to prepare for a long, rejuvenating night’s sleep. A bath is a great place to start since it’s so noticeably different from everything else kids do during the day. It’s a strong signal that sleep is just around the corner.
5. Save a special activity for bedtime
   Typically it will be the older child who’s capable of entertaining themselves for a little while as you’re busy finishing up with your youngest. It’s not always the case, but whichever way it breaks in your house, come up with a non-screen-related activity that will keep your toddler entertained and quiet, and make it exclusive to that fifteen minutes or so that you need one-on-one time to put the baby down. Don’t make it too stimulating or open-ended. A special coloring book is a great option.
6. Get Your Older Kiddo involved
   Toddlers love structure and predictability, so giving them a helper position when you’re putting your younger child to bed is a great way to keep them occupied and give them a feeling of accomplishment just before they head to bed. Show them where the diapers are stored and have them bring you the goods as you’re getting your baby for bedtime. 
7. Stick to the rules you set
   Toddlers test boundaries in a constant, systematic fashion. And now that you’re splitting your attention between them and a new baby, you might feel a little indebted to them. That’s totally natural, but changing or bending the rules is likely to upset them more, not less. As I mentioned previously, kids thrive on predictability and structure. If they suddenly get the feeling like the fences are down, they typically feel a little lost and that’s going to lead to more tantrums, not fewer. So keep the routine and the expectations as close as possible to the way they were before their sibling arrived.
8. Don’t use screens to occupy your Toddler
   I know how quickly and effectively putting your child in front of the TV or handing them your phone can buy you a few minutes of peace and quiet, however it becomes counter productive so close to bedtime.  These screens are omitting blue light which ultimately interferes with melatonin. So those fifteen minutes of peace and quiet could very easily cost you hours of trying to get your overtired child to settle down for the night. 
9. Accept the fact that it’s not always going to go smoothly.
   These are, after all, young children we’re dealing with, so if things start to go off the rails a bit, don’t look at it as a failure on anyone’s part. They’re going to have regressions, tough nights, and the occasional meltdown.  Stay calm, don’t re-introduce previous sleep props or start to introduce new things to “help” them get to sleep. Calm and consistent is the way to go. 
10. Embrace the peace and quiet
    Once you’ve got everyone in bed, wait at least five or ten minutes before you check your email or your phone, just let yourself unwind. Then, eat your hot dinner, relax on the couch, watch Netflix, have a conversation with your partner, catch up on work, read a book, what ever you choose.  Fill your own cup and re-charge so that you are ready to tackle tomorrow.

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As a new school year approaches and Summer comes to an end, children often find it difficult to transition back to a tighter schedule.  There are a number of things children have to adjust to, new teacher, new grade, new friends, new building, being bussed to school. Some children often start to have new fears emerging at bedtime at the beginning of the school year, for example, they may become afraid of the dark. 

Here are a few tips to get your children and you get back on track with their sleep.

1/  Don’t leave it to the last minute to change your child’s sleep schedule.  Gradually start to push bedtime earlier, at least 2/3 weeks before school starts.  Push it earlier by 15 minutes every four days. For example, if bedtime has been 9 pm, the first four nights should be 8.45, then 8.30 and so forth. This allows the body’s circadian rhythm (natural body clock) get in line and ready for a more natural sleep-wake schedule.

2/  Make bedtime between 7 and 8 pm for Pre-schoolers and school-aged children.  Have them go to bed at the same time every night.  This teaches their bodies to sleep and be ready for rest.  They will wake up more refreshed and ready to start their day the next morning and avoids them getting that second wind.

3/  Have a bedtime routine.  Routines are a great cueing system for the mind and body to get the message that it is time for sleep.  Get the children involved, for toddlers, use sticker charts. Keep the steps simple, with no grey areas.  Aim for the routine to be 30 minutes long. Meet all needs of water/snack/bathroom/cuddles before lights out.

4/  Have a Morning Routine.  Often Summertime means zero routine in the morning. Ensure your kiddo has some steps in place once they wake up so that they get used to the structure.  Breakfast, teeth, get dressed.

5/  Use a timer.  If you don’t want to be the bad guy or the party pooper, let the timer be the signal that it’s time for bed.  You can make it a game to beat the timer, and if they do, reward them with a sticker.

6/  Limit Screen Time.  Summertime often means free reign with screen time.  Push screen time to early on in the day. Turn off screens at least two hours before bed.  This interferes with Melatonin (sleep hormone) levels and often means an unsettled bedtime.

7/  Make sure your child’s bedroom is dark enough.  This helps with the early morning sun, which can often be the cause of early morning wake-ups.  Use Blackout blinds or a blanket to cover the windows.

Here’s to a fantastic year of learning!

The post Getting Sleep Ready for School appeared first on Sleep Rest and Play.

I have put together some things to keep in mind when traveling to ensure your little ones sleep stays on track as much as possible and for you to continue to enjoy your time away.

1/ If Traveling On A Plane, JUST SURVIVE 

ACCEPT that you are traveling with children! Ignore the glares, keep your head high and do whatever you need to keep your little one happy.  If you need to feed them to sleep do it. For Toddlers, take lots of new toys and snacks to keep them busy, iPads, movies, activity books, whatever works.  

2/ Adjust To The New Time Zone As Soon As You Can

Sunlight is a useful tool in helping both you and your little one adjust to the new time zone, since light is the most powerful time cue our bodies have. Try to plan meals and socializing around the new time zone as well, and get an hour or two of fresh air in the early afternoon. Make sure you do just the opposite when evening rolls around, keeping things dark.

3/ Don’t Over Schedule Your Day!

We often have long days when on vacation, being in the sun, in the pool, going out dinner or the zoo and we tend to pack in our days.  I suggest you spread out activities throughout the day giving your little one a chance to have a break. This is especially true for Toddlers.  Giving them some downtime in between activities will help.

4/ Honor Babies Sleep Needs

Some pre-planning of your day will help you stick to babies nap schedule.  You may have to have a nap or two on the go. That’s fine, just ensure you get baby in the car or stroller at the scheduled nap time so they don’t become overtired. Be mindful that if you do this daily for 3 days baby is likely to get used to the motion sleep.  So try and have some nap cribs too back at the hotel or where you are staying . A well rested baby will be happier and more alert to take things in and enjoy their time awake.  

5/  Make Sure Your Baby Has Plenty of Opportunity to Move

It’s very likely that whilst on vacation you will have baby strapped in a stroller or be in the car for some time.  Make sure you carve out time in the day for your infant to get some mat time, the chance to crawl around and walk and practice their physical skills.  It helps to exert some energy and avoids them practicing at night.

6/  Bring some home comforts

Take your little ones favorite lovey, blanket and bedding to keep things similar to home.  Those comforting objects will be reassuring and help the transition to the new environment.  Take your white noise machine and some black garbage bags and tape to make the room dark.

Most importantly, give your baby/toddler time to adjust to the new environment and trust in their ability be able to do so and create great memories!

Sleep Well 

Seema

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