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.

The post Quarantine Survival Guide appeared first on Sleep Rest and Play.

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.

The post Navigating Bedtime with Multiple Kiddos appeared first on Sleep Rest and Play.

However, there are some things you can do to help make the transition to the new time go a little smoother.  My recommendation is to leave your clock alone Saturday night. Wake up Sunday morning, have breakfast, then go around your house and change your clocks.  Psychologically, it will feel much better for everyone if you wait until Sunday morning to change the time.

Daylight Savings Tips – Spring

Children-My best advice for children to help them with the change is to split the difference with the old time and the new time.  How does that work? If you have a child that does not nap and normally goes to bed at 7:00pm, you would put him to bed at 7:30pm on Sunday night, the first night of the time change.  Do this for 3 nights, putting him to bed 30 minutes later than normal, then on the 4^th night put him to bed at the normal time, 7:00pm or whatever is normal bedtime for your child.

Toddlers-If you have a toddler ages one and older, on Sunday the first day of the time change, you would put him for his first nap 30 minutes later than normal.   So if he naps at 9:30am usually, you would put him down at 10:00am. You would do the same with the afternoon nap if he takes an afternoon nap. For bedtime, if his normal bedtime is 7:00pm, you would put him down at 7:30pm.   Do this for 3 nights after the time change and then on the 4^th night, put him to bed at 7:00pm and on 5^th day move nap times back to normal time.   So if your child naps at 9:30am, put him down at 9:30am and so on with the rest of the day.  

Infants-If you have a baby and his bedtime has become predictable (usually over 6 months old) meaning he is always going to bed around the same time each night.  For example if bedtime is normally 7:00pm move bedtime 15 minutes earlier each night until you reach the normal time. So the first night you would put him down at 7:45pm, the second night 7:30pm, and so on.  In four nights you should be back to 7:00pm. If their bed is not predictable (0-6 months old) simply jump to the new time Sunday night as if you were traveling to a new time zone.

Another tip that is helpful is to darken your child’s room.   Your child may wake up too early with the sun rising so early now in the morning and may struggle to fall asleep while it is still light outside so darkening the room can be very helpful.  Even though there is extra hours of daylight children still need the same amount of sleep.

It may take children and babies a bit more time to fall asleep, this is normal, since the time is different initially they won’t be as tired.   It usually takes about a week for children and babies to completely adjust to the new time, some children it can take up to a month. Be patient and consistent, it will happen.

Sleep Well,

About Seema, Founder of Sleep, Rest & Play, Ltd.

Hi there – I’m Seema Bhambri, a Certified Sleep Sense Consultant and founder of Sleep, Rest & Play, LTD. I was born and raised in London, England and in 2007, I moved to New York. I have two adorable children, Avani and Anaya. Parenthood is one of the most amazing and challenging roles I’ve taken on. My role as a mom is one of the reasons I became a sleep consultant. I want to show the importance of sleep for their little ones and parents. With good sleep habits, the entire family can be healthier, happier, and more energetic.

I’d like to offer you a FREE 15-minute call with me to discuss your child and learn how with my private consultations could help you and your little one. You can also call me directly at (516) 506-0456 or e-mail [email protected].

The post Spring Forward Time Change appeared first on Sleep Rest and Play.

We’re all familiar with the various stages of sleep from our own experience. You might not be able to put a name to them, but you’ve certainly felt the difference between waking from a light sleep and a deep one.

Simply put, when we fall asleep, we spend a little while in a light stage of sleep and gradually progress into a deeper one. We stay there for a little while and then gradually re-emerge into the lighter stage, and when we do, there’s a good chance that we’ll wake up.

That all sounds great, right? You fall asleep at eleven or so, hit that deep stage by midnight, hang out there for six hours or so, and then start to come back to the surface around 6:00 or 7:00, gradually waking up refreshed and ready to face the day.

Except the whole process only takes about an hour and a half.

That’s right. From start to finish, going from light sleep to deep sleep and back again takes between 90 – 110 minutes.

Luckily for us the process repeats itself pretty easily. Either we’ll wake up for a minute or two and fall right back to sleep, or we might not even really break the surface at all.
Ideally, this happens five or six times in a row. We get a restful, restorative snooze in the night, and we reap the benefits of it throughout the day.

Infants, despite their increased need for sleep, have a much shorter sleep cycle than adults. On average, an infant goes from light sleep to deep sleep and back again in about 45 mins to an hour.

Now when it comes to baby sleep, more often than not, they are reliant on something external to “help” them fall asleep. whether it’s rocking, being fed, the pacifier, motion. What ultimately happens when baby then shifts through a sleep cycle is that they wake up more fully looking for that help to fall back asleep. So those natural wake ups turn into hour long productions of getting baby back to sleep.

By teaching a baby independent sleep skills and them being able to fall asleep on their own, they’ll wake up after a sleep cycle, their brain will signal them to go back to sleep, and that’s exactly what they’ll do.

So although your little one is going to wake up numerous times a night, every night, they can quickly and easily learn the skills to get back to sleep on their own. It will only seem as though they’re sleeping straight through the night.

Sleep Well,

About Seema, Founder of Sleep, Rest & Play, Ltd.

Hi there – I’m Seema Bhambri, a Certified Sleep Sense Consultant and founder of Sleep, Rest & Play, LTD. I was born and raised in London, England and in 2007, I moved to New York. I have two adorable children, Avani and Anaya. Parenthood is one of the most amazing and challenging roles I’ve taken on. My role as a mom is one of the reasons I became a sleep consultant. I want to show the importance of sleep for their little ones and parents. With good sleep habits, the entire family can be healthier, happier, and more energetic.

I’d like to offer you a FREE 15-minute call with me to discuss your child and learn how with my private consultations could help you and your little one. You can also call me directly at (516) 506-0456 or e-mail [email protected].

The post Your Baby Will NEVER Sleep Through the Night appeared first on Sleep Rest and Play.

It’s every parent’s dream and goal to get the nursery ready for when baby arrives. There are so many things in the baby stores that get us to hook, line and sinker. The fancy bedding, the cute mobiles, the light shows, and the music boxes. The list is endless. We want to create the perfect sanctuary and the process of doing so is so much FUN!

I clearly remember when my eldest daughter was born. My husband and I were so excited to hang the zoo animal mobile on her crib, the one that has a remote and you can turn it on if it stops. (This was 9 years ago mind you, I am sure there are more high tech ones out now!)

When I visit families to conduct an in-home consultation, one of my tasks is to conduct a nursery evaluation. My job is to ensure babies room is conducive to sleeping and that it is safe. I often find that this is not the case.

So I thought I would share 4 simple steps to help you create the best sleep environment for your little one:

Keep it DARK

When I do my visits, parents often tell me the bedroom is dark, I ask them to draw the blinds or curtains. And guess what? There is always some light peeking through the blinds, even if they are blackout. I always suggest that you tape down those blinds, cover the windows so that the room is pitch black. Any light peeking through can rouse a baby awake in the early hours of the morning and can be the cause of short naps. If you do need a night light in the room I suggest getting a soft red tone plugin.

Keep it COOL

The best temperature to keep your babies nursery is between 68 to 72 degrees. It is better to sleep in a cold room and be covered in a sleep sack than sleep in a warm room with no cover. Babies can get overheated quickly. This can lead to discomfort. Check your thermostat.

Keep it COMFORTABLE and SAFE

Babies sleep for nearly half the day, so a great mattress is a sound investment. It’s well worth your time to do some extensive research and spend the money you had set aside for mobiles and plush toys on the surface baby’s going to be spending the vast majority of their time on. Make sure there are no loose blankets hanging off the side of the crib and no bumpers.

Keep it BORING

So those mobiles and cute nursery accessories I refereed to do the total opposite of what you want to create for baby’s sleep space. They are stimulating and are more likely to keep baby up than help them to fall asleep. The light projectors can rouse baby up when shifting through sleep cycles, and the music is just too distracting. We want baby to make the connection that their nursery is a calm, restful place to sleep in, not to play. It will make the transition from play to rest a lot easier.

Let me help you get back on track.

Sleep Well,

About Seema, Founder of Sleep, Rest & Play, Ltd.

Hi there – I’m Seema Bhambri, a Certified Sleep Sense Consultant and founder of Sleep, Rest & Play, LTD. I was born and raised in London, England and in 2007, I moved to New York. I have two adorable children, Avani and Anaya. Parenthood is one of the most amazing and challenging roles I’ve taken on. My role as a mom is one of the reasons I became a sleep consultant. I want to show the importance of sleep for their little ones and parents. With good sleep habits, the entire family can be healthier, happier, and more energetic.

I’d like to offer you a FREE 15-minute call with me to discuss your child and learn how with my private consultations could help you and your little one. You can also call me directly at (516) 506-0456 or e-mail [email protected].

The post What Should My Baby’s Nursery Look Like? appeared first on Sleep Rest and Play.

My advice….RELAX! The Holidays are a time to create memories. Now I am not suggesting that you go backwards and let everything go..but some things you can and have to, just keep some semblance of sanity.

Here are some tips to help you navigate the changes the Holidays may throw at you:

1. Tackling Travel

If you are driving to your destination, you can schedule around naps to ensure your little one is rested. Leave around babies first nap time and plan to stop off on the way. You can make a stop during babies “awake time”. Get out the car, stretch your legs, get some fresh air, feed them, grab a snack and continue on your journey. If you are flying..just SURVIVE! Forego placing any lofty expectations of yourself and your little one. Just do your best to keep baby comfortable and if they sleep on you, oh well. If traveling with a Toddler, bring snacks – lots of them!!

2. Set up the Sleep Space

Just as you would at home, ensure the room your little one is sleeping in is DARK. Take your white noise machine with you, bedding for the crib/pack and play, and a lovely if they use one. If you are room sharing, create a barrier between you and your kiddos sleep space. You can hang blankets, set up a dressing screen, get creative.

3. Stick to Routines

Try and stick to routines before bedtime to give them a heads up that it is time to wind down.

4. Honor Daytime Sleep

If you can’t be home to nap baby make sure baby gets a nap during the scheduled nap time in the car or stroller to preserve daytime sleep. If you have a late night, it’s not the end of the world, put baby to bed earlier the next day by 30 minutes.

5. Don’t Go Backwards

If your little one has started to fall asleep independently without the paci, the rocking, the feeding, car rides, don’t introduce old or new “props” to help your little one fall asleep. Keep in mind that changes in sleep environment can mean that your little one may fuss a little more when being put down at bedtime or for naps. Give them the time and space to fall asleep. Hold them to their best.

6. Get Back on Track

Once you get home just set up sleep expectations again and go right back to your sleep routines. It can take a few days but as long as you remain consistent, your little one will be back to sleeping for you and you can spend your evenings reminiscing about the great memories you made.

Happy Holidays!!

About Seema, Founder of Sleep, Rest & Play, Ltd.

Hi there – I’m Seema Bhambri, a Certified Sleep Sense Consultant and founder of Sleep, Rest & Play, LTD. I was born and raised in London, England and in 2007, I moved to New York. I have two adorable children, Avani and Anaya. Parenthood is one of the most amazing and challenging roles I’ve taken on. My role as a mom is one of the reasons I became a sleep consultant. I want to show the importance of sleep for their little ones and parents. With good sleep habits, the entire family can be healthier, happier, and more energetic.

I’d like to offer you a FREE 15-minute call with me to discuss your child and learn how with my private consultations could help you and your little one. You can also call me directly at (516) 506-0456 or e-mail [email protected].

The post How to Keep Things Running Smoothly Over the Holidays appeared first on Sleep Rest and Play.

Well, this change is real and inevitable.

In order to understand what’s happening to your baby during this stage, first, you need to know a few things about sleep in general. So here’s the science part, told in simple terms:
Sleep actually has a number of different stages, and they make up the “sleep cycle,” which we go through several times a night.

Stage 1 is that initial stage we’re all familiar with where you can just feel yourself drifting off, but don’t really feel like you’ve fallen asleep. Anyone who has ever seen their partner nodding off in front of the TV, told them to go to bed, and gotten the canned response of, “I wasn’t sleeping!” knows exactly what this looks like.

Stage 2, which is considered the first “true sleep” stage. This is where people tend to realize, once woken up, that they actually were sleeping. For anyone taking a “power nap,” this is as deep as you want to go, or else you’re going to wake up groggy.

Stage 3 is deep and regenerative. Also known as “slow wave” sleep, this is where the body starts repairing and rejuvenating the immune system, muscles tissue, energy stores, and sparks growth and development.

Stage 4 is REM (rapid eye movement) sleep. This is where the brain starts to kick in and consolidates information and memories from the day before. It’s also the stage where we do most of our dreaming.

Once we’ve gone through all of the stages, we either wake up or come close to waking up and then start over again until the alarm goes off.

Now in order to understand what’s going with your little one’s sleep, it’s important to know that newborn babies only have 2 stages of sleep; stage 3 and REM, and they spend about half their sleep in each stage. But at around the third or fourth month, there is a reorganization of sleep, as they embrace the 4-stage method of sleep that they’ll continue to follow for the rest of their lives. So essentially at the 4-month mark, babies sleep cycles become adult-like, spending more time in lighter sleep. This means there’s more of a chance that baby’s going to wake up.

That’s not to say that we want to prevent or avoid baby waking up. Waking up is absolutely natural, and we continue to wake up three, four, five times a night into adulthood and even more in old age.

As adults, however, we’re able to identify certain comforting truths that baby might not be privy to. When we wake in the night, we’re able to recognize that, “Hey, I’m here in my bed, it’s still nighttime, my alarm isn’t going to go off for another three hours, I can go back to sleep”

And we do. Usually so quickly that, the next morning, we don’t even remember the brief encounter with consciousness.
What happens more often than not with 4-month-old babies, when they wake up when shifting through sleep cycles, is that they are not where they started their journey into sleep, such as moms arms or dads shoulder, or on the bottle or breast.
So when they wake up briefly they are naturally startled and this can lead to them crying and quite frankly freaking out! That stimulates the fight-or-flight response and, next thing you know, baby’s not going back to sleep without a significant amount of reassurance that everything is OK.

The other major contributor to this 4 month change in sleep, I find, is that up until this point, parents have either been putting their baby to sleep with a pacifier, or by rocking them, or by breastfeeding them, or some similar technique where baby is helped along on the road to falling asleep. Now that baby’s spending more time in light sleep, and therefore has a higher probability of waking up, this suddenly becomes a much bigger issue. These sleep props or sleep associations may be helpful in getting your little one to that initial nodding off stage but are also most likely the thing that is keeping them awake or causing them to wake up multiple times in the night. When this starts happening every half an hour, parents can find themselves in a nightmarish situation.

So at 4 months, your babies sleep is actually changing into more adult-like sleep and it is a sign that they are growing.
So, onto the big question. What can you do to help your little one adjust?

Keep it DARK: Baby’s room should be dark. I mean pitch black! Tape garbage bags over the windows if you have to. Newborns and infants are not afraid of the dark. They are, however, responsive to light. Light tells their brains that it’s time for activity and alertness, and the brain secretes hormones accordingly, so we want to keep that nursery absolutely pitch black during naps and bedtime.

Use a White Noise machine: This is not to help your little one fall asleep. It is to help preserve their sleep. Daytime noises such the mail being delivered, then lawn mower going off, the dog barking etc, can rouse a baby awake when they are shifting through sleep cycles. Drowning out that external noise will prevent this.

Have a solid Bedtime Routine: Bedtime routines are also an essential component to getting your baby sleeping well. Try to keep the routine to about 4 or 5 steps, and don’t end it with a feed. Otherwise, you risk baby nodding off at the breast or the bottle, and that will create the dreaded sleep association that I mentioned earlier. So try to keep the feed near the beginning of the routine and plan the songs, stories, and getting into PJs towards the end. The whole process should be about 20 – 30 minutes long, and baby should go into their crib while they’re still awake.

If you’re noticing baby getting fussy before bedtime, you’ve probably waited too long. Four-month-old babies should really only be going about two hours between snoozes, and bedtime should be between 7 and 8 at night. Moving forward from this change in your four-month-olds sleep, do bear in mind that some regression will still happen. Traveling, illness, cutting teeth, all of these things can cause your little one to have a few bad nights in a row. But when it comes to the four-month mark, I’m happy to report that this is a one-time thing. Once you’re through this, your baby will have officially moved into the sleep cycle that they’ll essentially be following for the rest of their life. Four stages repeated multiple times a night.

And by taking this opportunity to teach them the skills they need to string those sleep cycles together, independently, prop-free, without any need for nursing, rocking, or pacifiers, you’ll have given them a gift that they’ll enjoy for the rest of their young lives.

The post Four Month Old Sleep: Changes and Things to Expect appeared first on Sleep Rest and Play.

When I tell parents that a bedtime routine should be (and can be) between 20 to 30 minutes long, with 6 simple steps, they look at me like I am crazy.

It can happen and works wonders, trust me.

So here is an example of what a routine should/could look like:

• Bath
• Lotion
• PJ’s
• Milk
• Song/2 books
• Crib

Now if you baby has a feed to sleep association, where they are getting drowsy on the bottle too close to being placed in their crib, I suggest feeding them before the bath.

If you don’t bathe your little one every day, just run a warm wet washcloth over them.

Routines are key to cue your little one’s mind and body that it is time to wind and sleep is coming.

Bath time is something that is so different to what happens the rest of the day so is a good starting point.

I also suggest you set the scene before starting the routine by dimming lights, pull the blinds down, draw the curtains and enhance that melatonin (sleep hormone) naturally.

Being consistent with your routine is the key to success. There should be no random play and the steps should be the same every night. Routines should take place in the bathroom and bedroom only. If you have a Toddler, ensure that all needs are met, such as that extra cuddle, a glass of water, snack. As once you start the routine there is no leaving the bedroom.

It may take a little time for you to get used to doing it all in 30 minutes, but keep at it and you will see how smoothly things go. You can tuck your little ones into their beds and enjoy the rest of your evening, however you choose.

The post The Importance of Routines appeared first on Sleep Rest and Play.

My advice is to leave your clocks alone on Saturday night. Wake up as usual on Sunday morning, have your coffee and start your day.

For older children and Toddlers, the best and smoothest way to tackle this time change is to split the difference at bedtime. So if your child is currently going to bed at 7P.M, you would put them to bed at 6.30P.M (this will feel like 7.30 P.M to them). You will be stretching them awake for 30 minutes and they may be a little overtired once bedtime rolls around. It’s okay. Continue to keep up with your bedtime routines. It can take a week or so to adjust to the change. You would do the 6.30P.M bedtime for 3 nights and then push it to 7P.M.

If you do have a Toddler, and are using a Toddler clock for mornings, do remember to adjust their clocks, moving the wake up time 30 minutes forward. Not rushing in and getting them up to start their day immediately will help their bodies adjust.

Now if you have a baby who is on a predictable schedule and is napping consistently throughout the day, you can take the process a little slower. I suggest moving their naps and bedtime forward by 10 minutes everyday until you get to the desired bedtime on Sunday night. This gradual increase in wake up time will be gentle on them and avoid over tiredness. So if nap 1 is at 9.30 A.M, on Wednesday before the time change, nap 1 would be at 9.40A.M, on Thursday it would be at 9.50 and so forth. So by Sunday Nap 1 should be back to 9.30A.M.

Again it takes time for the body to adjust to the change.. Continue to remain consistent in your approach, give your little one time to settle in to sleep. Refrain from going in to offer help if you know that they can fall asleep independently.

Sleep Well,

About Seema, Founder of Sleep, Rest & Play, Ltd.

Hi there – I’m Seema Bhambri, a Certified Sleep Sense Consultant and founder of Sleep, Rest & Play, LTD. I was born and raised in London, England and in 2007, I moved to New York. I have two adorable children, Avani and Anaya. Parenthood is one of the most amazing and challenging roles I’ve taken on. My role as a mom is one of the reasons I became a sleep consultant. I want to show the importance of sleep for their little ones and parents. With good sleep habits, the entire family can be healthier, happier, and more energetic.

I’d like to offer you a FREE 15-minute call with me to discuss your child and learn how with my private consultations could help you and your little one. You can also call me directly at (516) 506-0456 or e-mail [email protected].

The post Daylights Savings – Fall appeared first on Sleep Rest and Play.

This is a lot of activity to squish into the space of three weeks AND a lot of changes in sleep environment and consistency.  

So when I set off for our trip I made sure to pack our white noise machine.  I set up sleep expectations with my daughters, reminding them that where we sleep is going to be different as we are on vacation.  I continued to stick to bedtime routines and getting them to bed at a reasonable time so that they did not become overtired. There were a couple of late nights, lots of activity and fun had and sugar consumed.  

My youngest daughter who is 5 also started Kindergarten once we returned.  A big change, getting the bus to and from school, new friends and a new environment.  She has been a Superstar sleeper from a very young age. She made the switch from a crib to a bed without any issues, has room/bed shared on vacation and transitioned back to her own bed with no problem.  

Until now!

I noticed a big change in her behavior since coming back and starting school. She seemed anxious about my whereabouts, following me around the house.  Telling me she misses daddy when he is at work. The biggest change in her behavior I noticed was at bedtime…there were tears. The busy Summer and changes in sleep environment have thrown things off kilter.

So I wanted to share some tips on how what I have been doing to get things back on track. And they are getting back on track!

1.  Listen, Acknowledge and Reassure:  I have found that giving my daughter some time to express how she is feeling has been important and letting her know that I hear her and acknowledging her fears.  I have also upped my reassurance by telling her where I am when I put her to bed and what I am doing “Whilst you sleep mommy will be downstairs reading a book/ watching a show, packing lunches and then I will go to bed”

2. Spend one on one time:  Making sure I carve out time with just my youngest, reading books, cuddling, talking about her day.  Filling her attention cup so that she doesn’t feel like she missed out at bedtime.

3. Talk about the importance of getting a good nights sleep:  Reminding my daughter that she needs sleep to feel good in the morning, to have more energy and to learn at school.

4. Compromise without giving up control:  So my daughters new fear around bedtime was that her bedroom was too dark and could I leave the door open.  I made sure to leave her door open a crack and I put on an extra light in the hallway. I also covered her pillow with one of my t-shirts.

5. Stick to routines:  So despite the tears and stalling I ensured I stuck with the bedtime routine.  I made sure not to lay with my daughter and to create new strategies that she would get used to and come to expect.

6. Give it time:  I made sure to be patient with the process and 2 weeks in, there have been great improvements.  

I hope you find this helpful when getting things back on track after vacations. Children do well with consistency. Yes, this gets disrupted when creating memories and getting in fun-filled quality time, even for kiddos of Sleep Consultants.

This was a great reminder for me as to what the families I work with go through and how tired they must feel not getting sleep for months day in day out.  

Let me help you get back on track.

Sleep Well,

About Seema, Founder of Sleep, Rest & Play, Ltd.

Hi there – I’m Seema Bhambri, a Certified Sleep Sense Consultant and founder of Sleep, Rest & Play, LTD. I was born and raised in London, England and in 2007, I moved to New York. I have two adorable children, Avani and Anaya. Parenthood is one of the most amazing and challenging roles I’ve taken on. My role as a mom is one of the reasons I became a sleep consultant. I want to show the importance of sleep for their little ones and parents. With good sleep habits, the entire family can be healthier, happier, and more energetic.

I’d like to offer you a FREE 15-minute call with me to discuss your child and learn how with my private consultations could help you and your little one. You can also call me directly at (516) 506-0456 or e-mail [email protected].

The post Keeping it Real – Dealing With My Own Daughters Sleep Regression After a Long Summer! appeared first on Sleep Rest and Play.