3 Steps For Creating Great Sleep For Your Newborn

After struggling with being pregnant what seems like forever, you finally give birth to your precious little baby. Your adrenaline is high, the “snuggle hormone” Oxycontin has been released, and you’re in love with this new bundle of joy! Life can’t get any better than this!

A few weeks pass and your hormones are starting to normalize and that adrenaline high you were on is quickly fading. You’re starting to feel exhausted, because your adorable baby is keeping you up most of the night. You knew you’d have to be up feeding your baby every 2-3 hours throughout the night, but your baby seems to have extra stamina at night. You don’t think much of it until your best friend, who already has a child, tells you that your baby might have their nights and days mixed up. Say what?!?! What does a new mom, who is severely sleep deprived and living like a vampire, do to change this around? Here are three game-changers in fixing this whether your baby truly does have their days and nights mixed up or whether you just want to ensure you’re creating the best possible environment for optimal sleep…

1) DARK VS LIGHT – If the baby is sleeping here, there, and anywhere throughout the day and night due to your survival mode, it can be confusing. The living areas (ie kitchen, living room, dining room, etc) need to be well-lit, bright, and not overly quiet during the day hours, while the bedrooms should be dark and quiet.  Normally, I would suggest that baby takes all of their naps in a dark, quiet bedroom so that they can associate that environment with sleeping. However, in the case of a baby who likes to sleep all day, I suggest limiting their naps to slightly noisier and brighter rooms until things are normalized. A child who naps in a well-lit room tends to sleep less minutes overall than one who naps in a dark, cave-like room. Then, when it’s bedtime, make sure the room is nice and dark, quiet (or a white noise machine is fine), and a comfortable temperature (68-72 degrees is ideal). Along with that, it’s important to have a relaxing, consistent bedtime routine. You want to show baby that bedtime looks different than naps during the day. A newborn doesn’t need an elaborate bedtime routine, but instead a few simple things that are just for bedtime (ie massage, bath, pajamas, final feed, swaddle or sleep sack, into the crib sleepy but awake).

2) FEED MORE DURING THE DAY – You want to be sure that your baby is eating enough during the day so that they can sleep longer stretches at night. In order to feed more during the day baby needs to be awake long enough to do so (ironic, I know). I realize it can be extremely difficult to feed a sleepy baby, but it’s necessary! You can’t afford to have a “snacking and snoozing” baby all day long, because it will just lead to a hungry, non-tired baby at night. If baby keeps falling asleep during feeds, you can change their diaper, change the scenery, talk to them, remove the breast or bottle, give a bath, or anything else you can come up with to keep the child awake. One thing to note if you’re breastfeeding is that your body is helping baby to get sleepy at the right time, as Melatonin (the sleep hormone) is increased in your breastmilk in the evening and night. This can be a great tool to help you get baby sleeping at night! But if you’re pumping and giving baby expressed milk in a bottle, you might want to label the milk by what time you pumped. If you’re giving baby a bottle at 9am filled with pumped milk from 10pm last night, then you’re giving baby another reason to be sleeping more than needed during the day.

3) GET YOURSELF SOME HELP – One reason parents get into this predicament is that after a long night with the baby, mom is expectantly exhausted the next day.  So when baby wants to nap the day away, mom is right there with the baby! Of course you’re going to want to sleep when the baby sleeps, especially if you’ve been up most of the night! But if you let your baby sleep all day, they’re simply not going to be ready to sleep at night. And then you’re back to square one the next night with the same pattern repeating itself. Before you know it, you will have completely turned your own circadian rhythm (or biological clock) upside down. So find someone to stay with the baby during the day to help cap naps and keep the baby up more while you nap. This way you will find the energy to keep moving towards getting baby to sleep less during the day.

This all makes perfect sense doesn’t it? Now all you have to do is find the strength and energy in which to get this done! I’m only half joking here, because sleep deprivation is no laughing matter. It’s extremely rough on your body to stay up all night and sleep on and off all day when that’s not something you’re used to doing. You’ve got to take care of yourself so you can take care of your little one. You need proper sleep, nutritious foods, exercise, and a way to relieve stress. This is true for any new mom, so treat yourself like the awesome mom you are! Sleep well!

*If you are having trouble implementing these things, need help developing a daytime schedule or bedtime routine, or you would like help not only with fixing the days and nights but also with teaching your newborn independent sleep skills, I can help! I have Prenatal Packages (0-7wks old) and Newborn Packages (8wks-4mos) that can help with all of this! It’s never too early to teach your baby how to fall asleep on their own. It can be very easy (and with minimal or no tears) to do this when you’re baby is just learning. Contact Me today to learn more or to set up your FREE 15min phone assessment!

How Much Sleep Do We Need?

As a culture we seem to always be concerned about how much sleep we need versus how much sleep we’re actually getting (called your “sleep debt”). We worry about ourselves, and we worry about our kids. It’s exhausting! Sometimes we’re right to worry, and sometimes we shouldn’t. Let’s talk about the amount of sleep needed for each age group (including adults) as listed by the National Sleep Foundation:

Newborns (0-3 months): 

Babies in this age group sleep an average of 14-17 hours per 24 hour period. Sleep in the first three months (aka “the 4th trimester) can all seem to melt together. Babies are basically on a sleep and feed schedule straight through the 24hr day without little variation to indicate daytime sleep vs nighttime sleep. Depending on your child’s age in this group, they may be taking anywhere between 3-6 naps or more! Many of the naps may be short cat naps, though the hope would be to get at least a few quality naps in there where baby is sleeping at least 45mins long. Instead of wondering when baby will drop a nap (like I mention in the all the rest of the categories), think of how baby is extending his/her awake time. Naps will get longer on their own, thus dropping some unneeded small ones, and baby will be awake longer in between naps.

Nights will start to get better too with baby taking a longer sleep stretch the first part of the night. If there are no sleep associations in place (ie you’re not helping your baby fall asleep with feeding, rocking, patting, pacifiers, swings, stroller, carseat, etc), then baby should drop the night feeds on his/her own when ready. For instance, if your baby is usually falling sleep at 8pm, then they might normally feed at 11pm, 2am, and 5am before waking at 8am for the day (ie feeding every 3hrs). If you’ve taught your baby how to fall asleep independently, then they would ideally drop the 11pm feed first, followed by the 2am and finally the 5am one over time.

If you need help with consolidating sleep, helping baby understand day vs night, implementing a good sleep foundation called “Sleep Teaching”, getting baby to sleep independently in their own crib, transitioning baby to their own bed or room, etc then check out my Newborn Sleep Package!

Babies (4-11 months):

Babies in this age group sleep an average of 12-15 hours per 24 hour period. This includes both sleep at night and for all naps combined. Depending on your child’s age in this group, they may be taking anywhere between 1-3 naps. The average age to drop from 3 to 2 naps is between 5 – 7 months. This means that you may have a 6 month baby who is still taking 3 naps or might be down to 2 already. It’s important to realize that both are fine! You can’t compare your child’s sleep needs to any other child’s (not even if they have a twin).

Differences happen not only because of temperaments but also because of how well your child sleeps for overnight and for all their naps. A baby who is sleeping 12 hours straight at night and napping for 1.5 hours each nap is likely going to be napping twice a day with a 3 hour awake time in between.  Whereas, a baby who is only sleeping 11 hours over night, waking up 2-4 times each night and taking 45-60 mins during the day is likely to be still taking 3 naps a day with a 2 hour awake window. Even though the second scenario may not be what you prefer with the night wakings and short naps, it doesn’t mean that your child is not getting enough rest overall (though the quality of sleep is affected). They are making up some of their sleep deficit by taking that third nap each day, which is good news. Should you decide to work on helping your child work on independent sleeping, then you would likely see them drop the 3rd nap by the 5th or 6th month.

Remember, most healthy, average weight babies can sleep straight through the night without night feeds by 6 months old. If you need help with getting baby to dropping night feeds, sleeping independently in their crib without any sleep props, creating a good bedtime routine, getting them on a good daytime schedule, working on naps, etc then check out my Babies Sleep Package!

Toddlers (1-2 years old):

Children in this age group should be sleeping 11-14 hours in a 24 hour period and are often taking anywhere between 0-2 naps per day. The average age for children to drop from 2 naps to 1 nap is between 12 – 18 months old. Your 16 month old may be sleeping 7pm – 7am and taking two 1hr naps for a total of 14hrs (that would be one lucky mom). Or you may have a newly turned 2 year old that is sleeping 8pm to 6:30am with a 1 hour nap each day for a total of 11.5hrs per day. Both would be fine! There are going to be differences in sleep based on the child’s age, personality, and individual sleep needs. This isn’t a cause for concern, it’s just how it is. Try not to compare your child’s sleep to their siblings, cousins, or friends. You will just go crazy trying to understand why your child doesn’t sleep as much as the next child!

If you need help with getting your child to sleep independently without any sleep props, getting your child on a good schedule, creating a good bedtime routine and daytime schedule, getting your child/children room sharing, dropping any final night feeds, working on naps, etc then check out either my Babies Sleep Package or Toddlers/Preschoolers Package (depending on your child’s age since Babies Packages go from 4-17mos).

Preschoolers (3-5 years old):

Children in this age group should be sleeping 10-13 hours in a 24 hour period and are often taking either 1 nap or no naps per day. The average age for children to drop the last remaining nap is between 2.5 and 3.5 years old. Chances are that if you have a child who is still napping, then you might be looking at a 10hr night and a 1-2hr nap during the day, versus a child who is done napping. If your child no longer naps, then you’re likely looking at an 11-12hr night. Be aware that your 3yo child that’s currently sleeping 10hrs at night and taking a nap should immediately go to bed earlier the first day that they’re done with their naps (or on a day that the nap was skipped). As soon as naps are over, you should look to move your child’s bedtime earlier to ensure your child gets enough sleep. Most children will not shift their morning wake up time, but they will go to sleep earlier without their nap.

So let’s say your child sleeps 8pm-6am and still naps. Keeping the 8pm bedtime after the nap has been dropped will not help to make up for the lost nap sleep as the child will likely still wake up at their normal 6am wake time. Instead you would want to move bedtime to 7pm that first night and monitor what happens making adjustments as needed (ie see how long it takes child to fall asleep, how easily they go to bed, how the night was, what the wake up time was, etc).

If you need help with getting your child to sleep independently without any sleep props, getting your child on a good schedule, creating a good bedtime routine, getting your child/children room sharing, getting your child to stay in their room or their bed all night, ending bedtime battles, etc then check out my Toddlers/Preschoolers Package.

School Aged (6-13 years old):

Children in this age group should be sleeping 9-11 hours in a 24 hour period and are not usually taking any more naps during the day. If you have a 6yo you’re likely going to have a child that’s still sleeping close to 11hrs (and maybe more), whereas a 13yo may be looking at just 9hrs a night. Assuming your child is not home schooled, then chances are good that they have to wake up early to get to school. In this case you want to make sure that your child is getting at least 9hrs by figuring out what time he/she needs to be awake in the morning and having your child to bed 9hrs before that.

For instance, your middle school child may need to wake up at 6am for school, which means that their bedtime should be at least 9pm or earlier if possible. If your child is not getting enough sleep, you might notice that they’re falling asleep after school or really difficult to wake in the morning. If bedtime can not be earlier because of homework or activities, then I would suggest letting them nap. Be careful though because a late afternoon nap can lead to them not being able to fall asleep at bedtime. If that’s happening, then don’t allow the naps and shoot for an earlier bedtime.

If you need help with getting your child to sleep independently without any sleep props (like you laying with them or them coming to you), creating a good bedtime routine, getting your child/children room sharing, getting your child to stay in their room or their bed all night, ending bedtime battles, helping with anxiety, etc then check out my School Aged Children Package.

Teens (14-17 years old):

Children in this age group should be sleeping 8-10 hours in a 24 hour period and should not be commonly napping throughout the week. The few years difference in this age group doesn’t make too much of a difference in sleep needs, but instead you’re looking at individual sleep needs. For instance, one teen may need 9hrs of sleep to feel good, their friend might only need 8hrs, and then on the weekend both teens might sleep 10-11hrs! It’s a matter of the teen’s temperament, personality, and individual sleep needs.

If your teen needs to get up at 5:30am for school, then they should be going to bed by 9:30pm to get at least get 8hrs. Your teen may complain every night at 9pm as they’re getting ready for bed, but they will thank you in the morning when they feel well-rested! And if you’re thinking (or your teen is telling you) that this can’t be done, it can! My 16yo daughter does this every night, and she is an honor student, has a part-time job, and is on the varsity cheerleading squad for her high school.

If you’re concerned about the possibility of your teen getting insufficient sleep, the first thing you need to do is to pay attention to how they’re acting. For example, if your 15yo daughter is only getting 7.5hrs of sleep each night but she is getting up easily in the morning, not tired in the afternoon, and easily going to bed at night, then chances are that she is ok with only getting 7.5hrs. Now let’s say that your 15yo has a twin brother that also gets 7.5hrs of sleep each night but he is hard to wake in the morning, crashing on the couch after school, and then getting to bed too late, then chances are that he needs more than 7.5hrs. Again, each child is different so you need to look at each individually (even twins)!

When it comes to teens their scheduling, bedroom environment, bedtime and daily routine are often to blame for most of their sleep issues. If you need help understanding all that’s involved at this age, then check out my Teens Package where I can help with getting your teen falling asleep at an earlier hour, feeling more productive and less sleepy throughout the day, getting up easily in the morning and without a struggle, dealing with anxiety, etc.

Adults (18-64 years old):

Adults in this age group should be sleeping 7-9 hours in a 24 hour period (for those interested, if you’re over 65 years old you need 7-9hrs) and should not be commonly napping throughout the week. Sleep is not just for our children! If mom and dad are sleep deprived, then believe me the family is affected. Personally, I know how different I feel with 7hrs sleep vs 9hrs sleep!

When it comes to adult sleep, you need to look at a person’s entire lifestyle to understand what’s happening with their sleep. If you’re not sleeping well because of your kids, then you should definitely work on that, whether it be with my help or on your own. Helping them helps you too! If your kids sleep great but you’re often up at night, have a hard time falling asleep, have trouble waking in the morning, or just feel sleepy all day, then you definitely need to take a look at my Adult Package!

Bottom line is this…all humans need an adequate amount of sleep each night to make them able to effectively learn, communicate, and be a productive person each day. Sleep deprivation is not a joke! It can affect most areas of our lives: cognitive, behavioral, learning, safety, physical, mood, anxiety/depression, gross and fine motor skills, education. I know it can feel like a never-ending battle and extremely time consuming to deal with your child’s (or children’s) sleep issues, but believe me it will be well worth it in the end. Having well-rested children AND parents makes for a much better family dynamic with more attentive and engaged parents, parents who tend to argue less, and children who are happier and more independent. So this summer make sleep a priority for your family!

And as always, feel free to reach out to me for your FREE 15min phone call to discuss your child’s or your sleep issues! Sleep well!

Why I Became A Sleep Consultant

Before I was a certified sleep consultant (for children or adults), a Certified Lactation Counselor, or certified in infant and child mental health, I was a mom. Just a plain old mom, who struggled with the ups and downs of caring for babies just like every other mom I know. Heck, before having my own children I didn’t know the first thing about babies, since I grew up as an only child! Sometimes I wish I knew then what I know now, but then I think about how I wouldn’t likely have this awesome career now if I didn’t go through the struggles I went through. This is a story about my journey to motherhood and sleep training, and ultimately the creation of Sleeptastic Solutions.

Sixteen years ago I had a beautiful daughter named Ariana. I was a young, new mom eager to learn all I could about raising a child. I was incredibly lucky in that she was a “textbook” child. She rolled at 3mos, sat up at 6mos, crawled at 9mos, walked at 12mos, etc (you get the picture). She also slept through the night at 3mos old, even though I used the #1 sleep prop – feeding to sleep – every single time she slept. One night I fed her to sleep like always, but instead of waking up in the night, she slept straight through until morning! Of course I had a slight heart attack when I realized it was morning and she hadn’t woken up, but after seeing she was still alive I smiled happily (and naively) thinking “yes, this is how it should be.”

Fast forward eight years later, and I was now pregnant with my twin daughters. Life would be very different after this birth since I would be bringing home not one but two infants, and I had my first daughter to still care for. I had quit my job after I had the babies to stay home with all the kids, which meant no security of having daycare help me structure and guide these babies! I was totally on my own and a little scared.

Because the girls were born at 36wks (normal for a twin pregnancy), I figured things might take a little longer for them and I was right. Instead of it taking 3mos for them to be able to sleep through the night, I assumed it would take 4mos. So I patiently waited, getting up for feed after feed, night after night for 4mos wondering when they were going to stop waking up. The first few months of night feeds were honestly a blur that didn’t bother me too much, but man by the 4th month I was exhausted! Because my husband was often out of town (and I was a bit picky about things), I just decided early on that I would handle all the night feeds myself. Crazy, I know! Needless to say my husband never seemed to mind.

By the 6th month, the girls were down to just one night feed at 4am. I was pretty darn excited by this great chunk of sleep I was getting each night, and I actually began to look forward to the 4am world news being on (sad, right?). While I was ok dealing with the night feed, it was how I was getting them to go to sleep at night that was really starting to get to me. After their last bottle, I would try to transfer them to their crib while sleepy or half-sleeping, but of course it wasn’t working anymore, and we’d moved on to the dreaded pat-to-sleep. I would stand there for 20mins at a shot having to pat bottoms in two separate cribs. After all that I had to ninja crawl out of the room, trying to avoid every creak in the floor on my way out. It was insane and my back was killing me! I knew that I couldn’t keep that up forever, especially since I was having to do it longer and longer as time went on.

At their 6mo appointment, their pediatrician Dr. Goff asked me how they were sleeping just as she always did. I proudly announced that we were down to just one feed (didn’t mention my aching back), and then she told me 9 little words that would change my life forever…”You know, they don’t need that night feed anymore.” Say what?! What did she mean they didn’t need it anymore? I asked for clarification. I asked her how this could be true since they were clearly waking up because they were hungry. She explained that at this point they were waking because of habit. She went on to say that they were good-sized babies (that’s putting it nicely) and 6mos old so that meant they were physically able to sleep through the night now. I questioned her again about it because they were taking 6oz bottles at 4am so they HAD to be hungry and need it. She shot me down again with a simple answer of, “well, if you’re going to offer it they’re going to of course take it, but again they don’t NEED it.” I was in shock and awe by this news (clearly in my state of exhaustion I had forgotten that babies could sleep through the night at 3mos already – aka Ariana)! But I was excited to hear it, didn’t quite believe it, and scared to death thinking about how to fix it.

I went home that day and during their nap I searched for, found, downloaded, and started reading the parts of the Sleep Sense program that I needed to know in order to start sleep training that night. Yes, you read that right! I am not good with waiting when I know that I might be doing something wrong. I’ll be honest in saying that I didn’t really spend much time researching programs. I saw that this one was  downloadable and that was what sold me. I had a pediatrician who just told me that my babies didn’t need to eat anymore at night, so I wanted all of us to start sleeping through the night ASAP. I could’t afford to wait until I could get to a library or a book store (these were my pre-Amazon Prime days), so I just purchased and downloaded it!

I started out with the girls staying together in the same bedroom as they’d been since birth, but after a couple of days I realized that this was an impossibly difficult task. I decided to separate the girls then into their own bedrooms for sanity’s sake. My one twin, Alana, did awesome with the program. After less than a week she was sleeping through the night like a champ. I was so impressed and relieved! Her sister, Giana, however was not having the same good fortune.

Giana really struggled with this new routine of ours where she wasn’t going to get her bottom patted to sleep every night. The more I tried to be gentle, the more she seemed to hate it. She would literally scoot away from me and sit in the corner of her crib crying. She wanted nothing to do with me or my comfort, and I swear she would have thrown things at me if she had anything to throw! It was saddening and frustrating for both of us. I didn’t understand why it wasn’t working for her, when I just saw it work so perfectly for her sister! Truth be told, had I not just watched her identical twin sister do it, I would have probably given up.

I remember sitting there wishing I could just ask someone a few questions. I seriously thought about emailing the author of the book to see if she could help (little did I know I would later meet and be trained by Dana Obleman)! Slowly, I began to do things differently on my own. I began to listen to what she was “saying” instead of just forcing something onto her. Slowly, she began to respond. It would take a few weeks for her to catch on and finally sleep through the night, but she did it. I was beyond ecstatic when it did happen! And I had my happy, loving baby back. She woke up that first morning smiling and happy to see me, which was what I had been waiting for.  Soon after both girls were napping better too. Finally, I had 2 babies sleeping 12hrs straight through the night and taking two 1.5hr naps each day on their own without any sleep props and it was AWESOME!

While it was a struggle I wouldn’t wish on anyone, I couldn’t deny those results! My girls were happier and well-rested and so was I. For the first time ever having twins didn’t seem so hard, and I knew that was because I had two good little sleepers. I went around telling all my friends and family about our success, purposefully leaving out the part where Giana and I struggled so much. That felt like a huge mom-fail to me, so I didn’t talk about it much. Even though I didn’t usually tell people about that part, it was always on my mind how I should have listened to her earlier. And please don’t take this to mean that there was anything wrong with the Sleep Sense program, because it wasn’t that at all. Clearly it worked for my other daughter and for many other thousands of children. It’s just that Giana’s mama needed more guidance then the book could give her.

A few years later I went on to have my son, Dylan. You better believe that I got that book back out and read the newborn section I had skipped previously! I didn’t want to have a repeat of Giana’s sleep training mess. While I didn’t exactly follow the book this time, I did try hard to make some of the suggested changes earlier on. I started to notice some not-so-good things happening with him around 4mos, so that’s when I decided I better change things on my end. I made the changes and he adjusted really well. He was sleeping through the night by 5mos old (and exclusively breastfed which is a whole other blog), and I was happy as a clam! Although I never had to really sleep train him, he’s been my toughest child over the past 4yrs! I often say that he’s what keeps me relevant in my field and able to sincerely empathize with my clients.

For those wondering if I scarred my child for life, no, I didn’t. Today, Giana is the happiest, most gentle, sweetest little girl I know. The girls would go back and forth with their sleep issues on and off throughout the next few years, as all children do (ie transitioning to a bed, night potty training, being scared, etc), but believe it or not, Giana is actually a better sleeper than Alana! While I wished that Giana and I didn’t have to go through all we went through, I truly believe that everything happens for a reason. In fact, it’s really the motto for my life. Had she been easy to sleep train, I probably wouldn’t have thought much the need for a sleep consultant. But having been through what we had, I thought that the idea of helping other parents so that they wouldn’t have to struggle and figure out what to do on their own was a great concept! So one day when I saw an email from the Sleep Sense company about becoming a consultant, I KNEW I had to do it. I had never been more excited and passionate about a career move in all my life! I believed it was the path I was supposed to take, so I took the leap of faith.

Today, I couldn’t be happier in my choice. There is no other job in the world that could give me as much joy as I get from helping parents do what can seem like the impossible in such a short amount of time (going so weeks like I did is NOT what you want to do). There are many programs and books out there, and yes many will work just fine, but having one work for your family and for your child(ren) is easier said than done. I know that some people will say that it’s ridiculous that they should have to pay someone to get their children to sleep (you know, because sleep is supposed to be a “given” and shouldn’t be that difficult), but if you’ve ever struggled with getting your child to sleep even just one time then you know that there’s definitely a value in it!

Looking back, I would have paid A LOT of money to have someone give me the answers I so desperately wanted and to help me shorten the whole process! The education, the custom sleep plan, the help with naps, and the ongoing support that sleep consultants give to parents is truly invaluable (at least that’s what my clients tell me – wink, wink). But not all sleep consultants are created equally, so be sure to do your homework when researching them. We all have different qualifications and strengths, so again be thorough in your research. If you’d like to talk to ME about your family’s unique situation, please CLICK HERE to set up your free 15min phone assessment today! Sleep well!

Transitioning Out of the Crib

When transitioning your child out of their crib, the first important thing to remember is that there is no magic age that you should move your child to a “big kid” bed. As a new mom 15yrs ago, I thought there was an age that you just made the transition no matter what the circumstance – 2 years old. So when my daughter turned 2, we celebrated by buying her a twin sized bed with guard rails and switched her. Thankfully for me, she did fine with the move, as she did with everything else (“textbook”, easy-going kid).

When my twins came years later I waited until they were 2.5yrs old before putting them into their toddler beds. That was not quite as easy since I transitioned them at the same time as I put them back into the same bedroom together. They had been separated for almost 2 years after I did sleep training at 6mos old, but once I got pregnant with my son I knew I needed the extra bedroom. Looking back I don’t know what I was thinking transitioning them to the same bedroom at the same time as putting them into toddler beds! Two toddlers in new beds and rooming together for the first time that they could remember equaled LOTS of giggling! It was definitely a struggle for a couple of weeks, but my consistency finally made a difference and they ultimately settled down.

Finally, with my son I got smart and didn’t “rock the boat” unnecessarily. I waited until he was over 3 yrs old to make the move to a toddler bed. In fact the only reason I moved him was because we were scheduled to go on vacation a month later and he would be sleeping in a bed. I didn’t want him to be afraid of the hotel’s bed, and I also figured he would likely get used to it and want to continue that routine once we were back home. So I went ahead and purchased a toddler bed for him. I have to say that I was a bit nervous moving him since he’s a very strong willed child who likes a good battle. But thankfully the transition worked well for him and after a night or two he finally understood that he was not allowed to come out of his room (but should instead call for me if need be) and has stayed in his bed ever since!

So how do you know if you’re child is ready? Well, the best thing you can do is to keep her in her crib until she’s at least 3 years old, because that’s where she’s safest! She will also have an easier time making the transition and understanding WHY she should stay in her bed. I’ve seen many good sleepers take a turn for the worst after being moved to a toddler or twin sized bed too soon! Parents like me think there’s a magic time to make the switch only to quickly find out that their child is just not ready, or is unwilling, to do so. Remember, their crib is there safe place, their comfort zone, and somewhere they spend 50-65% of their day. It’s hard for them to want to give that all up, no matter how exciting a new bed or bedding can sound. So just be patient with her and let her warm up to the idea over time.

And by all means, do not force her out of her crib too early because there’s a new baby coming soon! You might have to purchase a second crib (new or used) if the child is too young yet, but believe me it will be easier than trying to sleep train your 20mo while in a bed when you have a newborn! Also, keep in mind that you don’t have to do an immediate move to a big kid bed just because a new baby is coming. If you plan on keeping your newborn in a co-sleeper, bassinet, or pack-n-play bassinet for a while then you will have a few extra months in which to get your toddler acclimated to her new bed months later than you first intended.

When you think you might be ready to do it, you’ll want to talk to him about it briefly beforehand without making it into a big deal, just in case it gives him anxiety at the thought of moving. Just because you think he’s ready, doesn’t mean that HE thinks he’s ready. The best part about doing this when your child is older is that you can talk to them about it. Ask him how he feels about the idea of getting a new bed. Does he want a new bed or does he want to stay in his crib a while longer? If he’s not ready yet, don’t push it. Instead try slowing down the process by implementing small steps first like lowering the one side of the crib so he can get in and out himself while still feeling secure. You can also read stories about this milestone, let him see his friends’ or cousins’ “big kid” beds, and just continue talking it up.

If, when you talk to him, he sounds ready and excited about getting a new bed, then you’ll definitely want to get him involved in process. Let him have a say about what sheets and comforter set to have on his new bed. Let him choose where his bed should be in the room. Let him decide what loveys (ie comfort items) should accompany him into his bed. The point is that once you know he’s on board with this move that you get him as involved as possible with the decisions he’s able to make.

Regardless of how excited your child might be, I suggest keeping the crib up for the first night or two in case your child is frightened, not listening, or just plain changes her mind. There’s nothing wrong with going back to the crib for a while until your child is ready to make the move! It’s much easier on everyone to move her back to her crib for a while if it’s still in the room. You don’t want her to feel like she’s failed you because she’s just not ready yet. She’ll be able to try again sooner if she feels good about having control over when she transitions.

Also, moving your child to a toddler bed vs a twin/full size bed is really a personal choice. There are good and not-so-good things about both, so it’s what works best for your family. For instance, using a toddler bed is easier for those children who are on the younger side and/or less ready to make the change over. If you’re child is over 3 years old, or is tall for his age, then you would probably want to jump right over to a twin (or larger) sized bed. Bed rails would also be helpful to start off with so that he or his loveys don’t fall out.

If you need help with the transition, or with teaching your toddler the sleep skills necessary for staying in their bed/room and sleeping through the night, I can help! My Toddlers/ Preschoolers Package is popular for a reason – it works! Dealing with a feisty toddler or preschooler who has the ability to get out of bed whenever he wants can be exhausting, but I can help you get the results you want quickly with little to no tears. Have questions? Then let’s chat! I offer free 15min phone assessments so I can learn about your unique situation. This free call applies to parents of children of any age, so please feel free to book your phone consult today! 🙂

Sleep well!


Night Terrors vs Nightmares

Most parents have seen some sort of night waking event in their child’s young life that wasn’t about feeding or changing their diaper. They will wonder what’s happening…Is it teething? Is it pain? Are they sick? What can I do to help the crying or screaming stop?!

What you need to do depends on whether or not it’s a nightmare or a night terror. They are 2 very different events, and each should be handled differently. So how can you know which your child is experiencing? Let’s compare the two…

Night Terrors:

-Happen during non-REM sleep (within the first few hours of falling asleep)

-Child will be in a partial awakening state and not really be awake when he/she wakes at night

-Child will call out in general, not actually calling for anyone specifically

-Child will not be able to talk to you or they won’t make much sense if they do talk

-Child will often not want you to touch him/her and may actually become more upset if you do

-In the end the child will just end up calming down on their own in a few minutes and will then return to sleep as if nothing happened

-Child will show physical signs, such as an increased heart rate and blood pressure

-More frightening for the parent than the child, who will not recall it ever happening in the morning


-Happen during REM sleep (within a few hours of waking for the day)

-Child wakes up frightened and can remember the dream

-Child will be in a fully awake state, being alert and able to talk to you at that moment

-Child will appreciate and need comforting to return to sleep

-Child will usually call out specifically for you, looking for and needing help and reassurance

-Child’s reaction will be more of a mental one, with limited or no physical changes

-More frightening for the child, who can be affected by it for days, weeks, or even months.

Most children will not experience either of these until after a year old, though it can happen earlier. Both can be the result of over tiredness, which is an important fact to remember. If your child is often waking up in the first few hours after going to sleep with what appears to be night terrors, then you want to take a look at the time your child is going to bed at night and what their daytime naps look like. Chances are good that there’s a lack of sleep somewhere in their day that is causing these wakings. Fix that and you should see the terrors go away. Also, I have seen what I call “day terrors” happening at nap times for some children. They’re more prevalent when your child is transitioning down a nap, or is otherwise sleep deprived.

If your child is waking often with nightmares, I would talk to them (in the morning) about what their dream was about. Take a look at what they’re watching or doing during the day that might be causing these bad dreams. It might not be an obvious thing to you, so try to think like a child the same age as yours. For instance, my one daughter had her first real nightmare at age 5 years. She was terrified by it and could hardly go back to sleep that night or the following nights. When I did a little digging into what it was about, I found out it was about monsters chasing her. Sounds common, right? Yes, but the more I dug, the more I discovered that it wasn’t just any old monster. She described one that she’d seen earlier that day on Scooby Doo. I was shocked to think that a TV show I grew up watching could cause my daughter to be so scared, but it did make sense. There are monsters in every episode! After that we cut out watching the show at all and she got better over the next week or two.

It’s important to realize that a particular cartoon can be watched by two children and each to be affected differently. If you have a sensitive, fearful child, then cartoons like Scooby Doo will have a much greater impact on your child than another child. For me, I quickly found out that my daughter is very sensitive to scary things and has a lot of anxiety about random things that always comes out at night for her. On the other hand, her identical twin sister does not have this same issue with going to bed. Instead she tends to have anxiety about things during the day hours but will has no problem letting go of those thoughts at night. Again, it’s important to understand your child’s temperament and personality.

So the take away is this…if your child wakes crying (but not really talking) in the first half of the night, it’s likely a night terror. You’re not going to do much but ensure your child doesn’t hurt themselves during the “fit” (which could take up to 20mins). If it’s happening in the second half of the night and your child is screaming for you, clutching you, and visibly frightened, then you know it’s a nightmare. Be prepared to do some extra snuggling that night…and maybe the next few nights too!

Sleep well,

Ronee Welch

Sleeptastic Solutions

*Need help with nightmares or night terrors? Need help getting your child to sleep independently through the night? Need help with naps? Need your child to sleep later in the morning? Need help transitioning your child from a rock-n-play or bouncer to their crib or from their crib to a bed? Need help with breastfeeding? If you need help with any of these things, or any other sleep-related issue, I can help!

I offer free 15min phone assessments so you can tell me more about what is happening with your little one and for you to ask me some questions. If you’d like to set up a time for your free chat, please click HERE. If you’d like to find out more about the services I offer, please visit www.sleeptasticsolutions.com.

The Truth About Age “Regressions”

As a mom of 4 and a pediatric sleep consultant, I have heard parents complain about “regressions” with practically every month of their child’s first few years (ie 4mo, 6mo, 9mo, 18mo regression, etc). Many parents believe that because their child’s sleep seems to change every couple of months that it must be due to a sleep regression of some sort, as they are often not clear as to why the change is occurring.

Dictionary.com defines regression as the reversion to a chronologically earlier or less adapted pattern of behavior and feeling. Personally, I don’t like the word regression, as it implies that your child is going backwards developmentally, which is simply not the truth. You’re probably thinking, “well, if it’s not a sleep regression, then what is it?!” Let me try to explain what’s happening…


By about 17 weeks old, your baby’s circadian rhythm will fall into a more predictable pattern and start to mirror that of an adult’s. As adults we start off by falling into 2 lighter phases of sleep, followed by the deeper stage (non-REM), and then into our dream stage (REM) before starting all over again. We go through about (5) 90min cycles each night (newborns’ sleep cycles are about half that).

As we transition from one sleep cycle into the next, we very briefly and lightly wake up (stage 1). If everything around us is the same as it was when we first went to sleep, then we will just roll into a new position and transition into that next sleep cycle without every really waking up. If, however, something has changed (ie our blanket fell off, our partner is gone, our white noise machine is off, etc), then we will more fully wake up at this point to investigate or fix whatever happened.

So what does this intriguing information have to do with your baby’s 4mo “regression”? Well, if you were feeding, rocking, patting, holding, using a device, or otherwise helping your baby get to sleep in those first 3 months, then baby was relying on you or these other props to get to sleep. While that didn’t matter so much in those first 3 months with baby’s shorter naps and sleep cycles, it very much so matters now in this 4th month and beyond. Baby is seeing better and has become more aware of his surroundings these days. Now when you go to lay him down after falling asleep feeding (the #1 sleep prop), he will often startle, wake, and cry, leaving you to wonder what’s going on. If he needed your help going to sleep initially, then he’s going to need your help getting back to sleep again…and again and again!

This is when most parents will start noticing that their good sleeper is no longer sleeping that well, or that their baby who was moving in the right direction with sleep seems to be taking a step backwards. As you can see it’s a natural developmental milestone, though I’ll admit it’s not nearly as exciting as watching him roll or sit up for the first time! The key here is to put baby down into her crib when she is sleepy but still awake! Try to let her fall asleep initially in the place you want her to end up being (ie her crib or bassinet), so that when she transitions into a new sleep cycle during the night or at nap everything will be the same as it was when she first went to sleep and she won’t feel the need to “ask” for your help transitioning into another sleep cycle.


So now let’s talk about the other months and their “regressions”. When parents call me saying that their baby “was sleeping good until recently” (and this can be any age), they are truly stumped as to what’s happened. Most often the answer can be found if you can think back to when this change first occurred. Was she sick? Was he teething? Did she learn a new skill like rolling, sitting up, walking, etc? Did you go on vacation? Chances are good that one of these things happened right around that same time.

Why should this matter, you ask? Well, this “regression” did not happen because your child was sick, teething, learned to roll, or went on vacation; it’s often caused because of how you responded when these things happened. If you changed what you would’ve normally done because of these events, then that’s all that he needed in order to change his responses now.

For example, let’s say your 12mo son got a cold. He wakes up at 2am, so you go in and check on him. He has a fever, so you give him some medicine. Now, what you should do is tuck him back in, say goodnight, and leave (a child who can self-soothe would let you leave with no crying); but being the loving parent that you are you feel bad that he’s sick so you take him to your bed to snuggle and to keep an eye on him. And then you do it again the next night because he’s still not feeling well. On the third night you decide he’s feeling well enough that he should be fine on his own again, however, he has other plans.

He’s decided that he prefers sleeping with you now instead of his crib and he’s ready to put up a good fight about it. And so begins your new, unwanted nightly routine. Believe it or not, it only takes 2-3 days to replace all of your child’s good sleep habits with these new, unwanted ones! You want to try to be very careful about how you respond to things so you’re not inadvertently creating new, bad habits. You want to try to treat the symptoms/issue without changing your normal responses. Remember, the cold may last a couple of days, but the sleepless nights can last for a very long time!


So what are new parents to do??? Well, if you can teach your baby the skills to self-settle in the first 3 months of their life, you will never have to worry about the 4th, 6th, 9th, 11th, 14th, or 36 month old regression! I know that’s easier said than done, which is why I offer support for what I call “sleep teaching” for newborns. When your baby is born they don’t have a preference or skill set for sleeping, so it’s something we parents teach them. Unfortunately, most parents don’t realize they’re teaching them to only fall asleep during a feed or in a swing until it’s too late. It’s so much easier to teach them these skills from early on instead of changing them later on (believe me, I should know since I had to sleep train my twins, but then I successfully used sleep teaching with my son when he was 3mos old).

This is why I offer prenatal sleep (0-7wks) and newborn sleep (8wks-4mos) for sleep teaching and babies sleep (5mos-3yrs in a crib) and toddlers/prek sleep (2-5yrs in a bed) for sleep training! I can always help you with whatever the stage of “regression” you’re currently in, no matter your child’s age! Learn more on my website at www.sleeptasticsolutions.com, or set up a FREE 15min phone assessment so we can talk about your child’s unique sleep situation!

Daylight Savings Time – “Falling Back”

Daylight savings time is coming up this weekend! Let me just start by saying that if I had my way, there would not be a daylight savings time! Statistically, there is an 8% increase in traffic accidents the Monday after daylight savings time kicks in. It really does have an effect on all of us– especially in children, who tend to be much more structured with going to bed at the same time every night and waking up at the same time every morning! This is usually why parents notice it the most in their young children. So what is the best way to handle it?

My advice is to “split the difference.”

For “Fall Back,” my recommendation to all parents is just to leave the clocks alone so it’s not a psychologically upsetting event to see your little one up an hour earlier. Just get up at your usual time and start the day. After your cup of coffee and a bit of breakfast, then you can go around changing the clocks. It will feel much better this way, trust me! Then, start fresh with naps first.

If, for example, your little one usually takes a morning nap around 9:30am, you will adjust this to 9:00 for the three days after the time change. It will be a bit of a push for your child, but not so much that it will cause much damage to her schedule. Do the same for the afternoon nap or any others.

Let’s say your child usually goes to bed at 7pm. I recommend putting him/her to bed at 6:30pm for the first three days following the time change (this will FEEL like 7:30 to your child). It will take about a week for your child’s body to get used to this. It takes everybody’s body roughly one week to adjust any kind of change in sleeping habits.

On the fourth night, just get in line with the new time so your baby is back to going to bed when the clock says 7:00 pm. Adjust naps to the correct time on day 4 as well. Give it time and know that your child will get back on schedule within a week, possibly two.

As for the mornings, if you have children over the age of two, you can put a digital clock in the room and put a piece of tape over the minutes, so that they can see if it is 6 o’clock or 7 o’clock, but they cannot see the minutes, which often confuses toddlers. Just set the clock forward half an hour so that at 6:30 it says 7:00 and let them get up a little earlier than normal, knowing that, by the end of the week, they will be back on track and sleep until their normal wake up time.

If you are dealing with a baby, you will not be able to do that. Do not rush in as soon as you hear your baby waking up, because you do not want to send a message that getting up at 6am is okay now.  So if she normally wakes at 7:00, but is now up at 6:00, you will wait till ten after the first day, and then twenty after the next, then 6:30 the next day and, by the end of the week, your baby’s schedule should be adjusted to the new time and waking up at their usual hour.

Remember, that with time changes comes natural, outside light adjustments, so be sure to keep bedrooms dark for night and naps and keep bed/nap routines in place as usual. This will help your child make the adjustment more quickly!

Sleep Well,

Ronee Welch

Sleeptastic Solutions


10 Tips For Traveling With Your Child

Traveling with a child or children can often be exhausting, frustrating, and potentially the unraveling of a great sleeper, but it doesn’t have to be. Yes, you will probably have to work hard at keeping your child on their normal schedule (at least part of the time) while you’re away and yes, you will likely have to work even harder putting your child back on their original schedule once you get back home, but doing so will hopefully keep the tantrums to a minimum along the way.

I couldn’t possibly write this blog without making it part factual, part tips to follow, and part sarcasm. Anyone who has ever traveled with a child knows that is far from fun and even farther from relaxing, but we all have to do it at one time or another. Every parent needs to put in their time in creating memories and the best family vacations possible (I did mine earlier this year in the form of a week long trip to Disney with my 4 kids, hubby, and parents). So how do we do that without losing our sanity??? Well, let met me break it down for you in 10 great tips…

  1. Rest up before you travel! The more well-rested your child (and your entire family) is the better they will be able to cope with time zone changes, being away from home, and traveling in general. And we all know how much rest parents get on vacations, so you might want to sneak in a few extra naps before leaving.
  2. No matter the mode of transportation, you’ll want to pack a bag for traveling! I’m not talking about their travel suitcase with their clothes, diapers, and essentials, I’m talking about packing a special bag just for the transportation part. If you have a baby, then you want to stuff that diaper bag full of more than just diapering items. You’ll want to include toys, bottles of milk/formula or juice (if you’re using them), pacifiers, books, wipes, non-refrigerated snacks, and basically anything else not nailed down in your house. For toddlers, you want to do most of these things, but then also include coloring books, an ipad/tablet, LOTS of snacks, and any toy that doesn’t make noise (no sense in annoying yourself in a car or others on an airplane). Distraction will be your friend for most of the traveling part, so be prepared to do a lot of entertaining to and from your “vacation”.
  3. If you’re changing time zones, you want to immediately switch to the new time zone if you’ll be there longer than a day or two. Try to avoid letting your child take excessively long naps at the wrong times. Don’t let your child skip meals, naps, or bedtime! Timing of meals, activities, and light/dark can help tremendously in adjusting to the new change. Luckily, most hotel rooms have nice thick, dark curtains on the windows so you have no idea if it’s day or night, so that should make things a little easier. Thankfully children are more resilient than adults, so chances are good that he’ll recover faster than you do.
  4. Keep naps and meal times the same as normal. Again, while it can be difficult to do this on the road, doing so will greatly help your child’s body remain on schedule, which will make him a happier traveler. Remember, your baby’s body is used to your at-home schedule, so you can’t expect him to just go with the flow for eating and sleeping. It takes time to adjust to these things!
  5. If baby won’t nap in this unfamiliar place, don’t panic…go to Plan B instead! Babies need to have their naps if you’re going to have any chance at a decent vacation, but that doesn’t mean that they won’t fight you tooth and nail with taking one. If that happens, take your child for a walk in the stroller, a ride in the car, or wear them while you walk. You want to do what you can to ensure baby gets her naps! Then, when you get back home, you’ll need to have her go back to sleeping independently in her crib so this vacation doesn’t go down in your child’s history as “the vacation where she stopped sleeping”.
  6. Eat familiar things when you can, or bring a back up supply of your child’s favorite things. If you know you’ll be going out to restaurants with unfamiliar foods, it would be a good idea to pack some snacks or a sandwich for your child in case she doesn’t like what’s on the menu. While you might want your child to try new things, you shouldn’t expect that they will adjust their food preference and gobble up an entirely new meal. They might, but if not, bringing snacks will go a long way to avoiding meltdowns! Remember those snacks I told you to take with for traveling? Well, get about 4 times that amount to cover you for restaurant visits, snack times throughout the day and in the evenings, and for on your way back home.
  7. Don’t over schedule! I know that can be really hard not to do, especially if you’re going on vacation, but it is so necessary if you want to have a pleasant child. Your child will most likely be happier in the morning, so try to schedule activities then and plan to be back in the early evening. You’ll want to have some down time scheduled into the day too so that your child has a chance to run off some energy throughout the day and decompress before bed. If you get back too late, your child will have caught his “second wind” while you’re exhausted. It’s never fun to have your 3yr old jumping on the bed singing and dancing like it’s 9am instead of 9pm, when all you want to do is melt in the mattress.
  8. You want to take as many of your child’s favorites bedtime items with you as possible. This means that you should take their lovey, white noise machine, favorite sheet/blanket, books, and/or any other key component of their bedtime routine. You want them to be as comfortable and consistent as possible. And be sure that you continue with their normal bedtime routine no matter where you! Hopefully your child has a lovey that’s small enough to fit into their suitcase, or else you might have to buy it a plane ticket. Either way, it’s gotta come with!
  9. Keep your child’s bedtime at about the same time (within 30 mins) as when you’re at home. Going to bed too late will only increase your chance of night wakings and early morning wakings. Try to travel during naps or bedtime, breaking up the traveling if it’s too long. Like I said, being overly tired leads to children catching that dreaded “second wind”, so try to get them to bed before it’s too late.
  10. Be understanding about your child’s potential crankiness. Jet lag, a long car ride, new faces, new environments, new foods, and a new bed can be overwhelming to a child. They might be tired, they might be cranky, and they might be clingy, but they are resilient and should recover in a few a days. Just in time for you to get back on the plane or in the car and return home!

I can’t help with the pure exhaustion that goes with traveling with a child (or 2 or 3 or 4), but if you keep these things in mind when planning your next vacation to Disney, Grandma’s house, or the beach, your child’s schedule and sleeping should be ok. If not, you might have to do a little sleep retraining to get them back to normal, but after a few days of your consistency they should be back to their old routines. And if that doesn’t work, you can contact me! You can visit the Sleeptastic Solutions website for more information or set up a time to chat. I offer free 15min phone assessments, so you can tell me all about your wonderful trip and what’s wrong now because of it. 😉

Are Schedules Really That Important?

Parents often ask me if having a good schedule is really that important, and the answer is yes! Children thrive on schedules! Whether you have a baby, toddler, preschooler, or school aged child, they all appreciate knowing what comes next in their day. If you have an older child that can talk well, then you know that they will ask several times a day what is next. Where are we going next? What time are we leaving? How long until dinner? If you have a predictable schedule, they will go from asking you what’s next to telling YOU what’s next.

When children are younger that predictability is what gives them a secure feeling. For instance, they are secure in the fact that they know that after diaper changes come feedings. They will often start rooting or sticking their tongue out during diaper changes because they’re excited about being nursed or given a bottle afterwards. The diaper changes send a cue to your child’s mind and body to get read for that next feeding. The same thing is true for sleep. Having a good bedtime routine in place will allow your child to become ready for bed.

If you have the same consistent routine each night before bed, you might notice that your child will start yawning or getting really sleepy during your routine each night. This will help your child fall asleep more easily for bed, and the same is true for naps. Having a short nap time routine will allow your child to realize that once again sleep is near. You want to use the EAT-PLAY-SLEEP (EPS) schedule throughout the day for your baby.

If you’re unfamiliar with EPS, it means that babies should be fed AFTER they wake up and not before. I know this is counter-intuitive to what we parents tend to do in the first few weeks, but this is what will ensure your baby is going to sleep independently vs having baby fed to sleep as a prop. After 6 weeks of age, I recommend changing over to EPS so that baby can start to get on a good schedule. So if you have an infant your daytime schedule would look something like this:

  • Baby wakes in the morning, is changed, and then fed
  • Baby plays or is awake for awhile (length of time depends on child’s age)
  • Baby is put into crib sleepy but awake without being fed again beforehand
  • Baby wakes up from nap, is changed, and then fed…process starts all over

If you have a toddler or preschooler, your schedule might look something like this:

  • 7am – wake up
  • 7:30am – breakfast
  • 9:30am – snack
  • 11:30 – lunch
  • 12:30pm – nap
  • 3pm – snack
  • 5pm – dinner
  • 6:30pm – bedtime routine starts
  • 7pm – bedtime

If this is your child’s schedule every day, then you will notice that he/she will start to get sleepy at nap/bed times and get hungry at the same times each day. This predictability allows your child to feel in control of his/her day and to know what to expect. It helps their body maintain a good circadian rhythm and over tiredness for sleep, and eating on a fairly predictable schedule of every few hours prevents energy dips, metabolism slowdowns, crankiness, and cravings.

Having a good schedule for your child means that you as the parent can plan your day accordingly. Whenever possible, try to plan to be home during your child’s naps. Doing so will allow your child to get the best daytime sleep possible, which will in turn help with their night time sleep. Since sleep begets sleep, it’s in your best interest in preserve those naps whenever you can! Of course there will be times when you can’t be home for your child’s nap, but just do what you can to make it happen most days.

At this time of year, with school going back into session, I’m often asked by parents of multiple young children what they should do when they have to run their preschooler to school several times a week during their youngest child’s nap time. In these cases, the best scenario would be that you try to arrange your little one’s naps around the times you have to leave the house. If that’s not possible, then try to at least get one (or more) naps taken at home. Usually the drop off/pick up times only interfere with one nap, so if you have a baby who’s taking two naps a day you’ll want to get at least one nap taken at home and the other one will need to be “on the go”. Since most babies enjoy falling asleep in their car seat, stroller, or carrier/wrap, use this to your advantage and let one nap happen there while transporting your other child.

While you’re never going to be able to be 100% consistent with your schedule and routine every single day, you can do your best to be consistent on the days that you’re home. Don’t panic if one day you weren’t able to keep your child on schedule for naps or bedtime. It’s ok…life happens! Just return to normal the next day, and expect that your child’s next 24hrs might be affected by that short nap, skipped nap, late bedtime, etc.



Did you know that I always include a custom daytime schedule and bedtime routine with every sleep package I offer? Often that schedule can be the difference between the program working quickly and perfectly and not working well and lingering on for weeks. If you are having problems with your child’s sleep or their schedule/routine, contact me today for your free 15min phone assessment!

Breastfeeding Do’s and Don’ts

Updated 8/2/19

In honor of World Breastfeeding Week (August 1-7), I am dedicating this month’s blog issue to all-things-breastfeeding! First of all, I want to congratulate you on your decision to give your child breast milk!

We all know that breast milk is best, but the act of breastfeeding can sometimes be overwhelming and a little difficult. There is so much to learn and understand about lactation that I could spend many, many hours talking about it all! Since I know you don’t have that much time, I decided to put together 20 do’s and don’ts instead!


  • DO practice skin-to-skin with your baby, as it promotes correct suckling, less crying, warmth, less separation, and of course breastfeeding!
  • DO breastfeed or express your milk 8-12 times in a 24hr period during the newborn period.
  • DO learn how to hand express your milk. It’s useful to understand how to do it, and often you can hand express an additional amount of milk after pumping, thus helping your supply increase.
  • DO check with your health care provider or lactation counselor before taking any medications (prescription, over-the-counter, or herbal). You can also check online at sites like LactMed or Infant Risk.
  • DO keep alcohol consumption to a moderate amount while breastfeeding. According to the Institute of Medicine, a 132lb woman could have approximately 2-2.5oz oz of liquor, 8oz of table wine, or 2 cans of beer a day. If you do drink alcohol, don’t bother “pumping and dumping”, as alcohol is water soluable and can move in and out of your milk supply. By the time you are no longer feeling the effects of the alcohol, and it’s cleared out of your body, it will also be cleared out of your milk.
  • DO try to quit smoking if you are currently doing so. While it’s not forbidden for breastfeeding, it’s best for your health to quit! If you do smoke, the most important thing to remember is that your baby needs to be protected from second-hand smoke. Never allow someone to smoke around your baby. And in pregnancy, don’t allow yourself to be around it if at all possible. It’s never too late to quit, so talk to your doctor about ways to do so!
  • DO talk to a lactation counselor if you feel like you’re not making enough milk or that your baby is not drinking enough so a proper assessment can be made, including a before-and-after-feed weight check.
  • DO use a back up birth control method while breastfeeding. In the first 6 months you might be able to use the Lactational Amenorrhea Method (LAM), but it is no longer effective after that age. This means that you could get pregnant again while nursing!
  • DO continue to breastfeed your child exclusively for the first 6 months, adding in complementary solids around 6 months. Then, if you’re both up to it continue to nurse for 1 year (or 2, 3, or more years)! And be sure that you’re eating a balanced diet so that baby is getting the most nutritious milk possible!
  • DON’T introduce a pacifier until baby is at least one month old and breastfeeding has been well established.
  • DON’T put a limit on your baby’s feeding time. Let baby nurse until he/she is finished. That being said, longer feeding times (more than 30mins) are associated with lower levels of milk transfer, so if feeds are continually taking that long you should talk to a lactation counselor or pediatrician.
  • DON’T worry about the size of your breasts being an indication of whether or not you will produce enough milk for your child/children. The proportion of glandular and fat tissue are not related to milk production.
  • DON’T offer complementary solids until baby is at least 6 months old. Breast milk should be the primary source of nutrition for your child until one year old. And contrary to what many think, it will not make your baby sleep any longer! 
  • DON’T drink excess water while pumping or breastfeeding, as it’s no longer recommended. More water does not equal more milk! You need to only drink to quench your thirst, though be sure to drink enough. If you drink an 8oz cup every time you nurse or pump, you should be good. 
  • DON’T avoid your favorite foods for fear they’re too gassy or spicy. For the majority of babies this is not needed. There are no foods that nursing mothers should always avoid. If, however, your baby seems to be having a reaction to something in your diet, remove it temporarily from your diet and talk to your doctor, as there might be an allergy to something you’re eating/drinking (ex: cow’s milk). Or if there is a family history of allergies (such as peanuts), you should avoid that food both during pregnancy and while breastfeeding.
  • DON’T suffer with nipple pain! Breastfeeding should not hurt, so if it does seek help from a professional such as myself to get to the root of your pain.
  • DON’T pump or hand express your milk if engorgement is your issue. Doing so will just cause your body to make more milk. Instead, take a warm shower/bath or use a dishpan of warm water to soak your breasts in. This will allow the milk to flow out, giving you relief without telling your body to replace the milk.
  • DON’T be discouraged about your ability to breastfeed if you’re pregnant with multiples. Many mothers have successfully nursed their twins, triplets, quads or more! Your body is able to make the amount of milk needed for all of your babies. There are things you can do though to ensure you produce as much as possible, so talk to a lactation counselor to find out more.
  • DON’T wait to contact your health care practitioner if you have redness, lumps, red streaks, or flu-like symptoms. Contact a lactation counselor for blocked ducts, engorgement, cracked nipples, nipple pain, latching problems, milk supply issues, or general non-emergency questions.

Breastfeeding may be a natural occurrence, but it’s not always an easy one! Many moms will struggle with breastfeeding at least one of their children (for me it was 3 out of 4). But even though it’s hard work, it’s worth the effort! Education is key, along with getting professional help when you need it!

Besides breastfeeding consultations, I also offer a great prenatal breastfeeding package that can be a stand-alone package, or it can be coupled with a prenatal sleep plan for the ultimate in prenatal classes! For more information about the breastfeeding services I offer, please CLICK HERE!

I will be releasing a Breastfeeding Basics course at the end of this month (along with Prenatal Nutrition and Newborn Sleep), so please keep an eye out for that! All courses can be found by CLICKING HERE. If you’re unsure about how I can help you, or just want more information, I offer a free 15min phone chat so we can learn more about each other. CLICK HERE if you’d like to set up a time!