Timing is everything

We’ve all been there. You want to provide your baby with activities to help with their development, but between naps, feedings, chores, and diaper changes (let alone work if you’re getting that in too!) the day has gone by and you’re just happy to have survived it. I’m here to congratulate you on getting through the day – no small feat – and let you know that with a little bit of timing and awareness, there are simple things you can do to encourage those developmental milestones… while helping with your little one’s sleep as well!

Timing your baby’s activities can be tricky. One way to have better luck fitting in developmental activities is by knowing approximately how long you might have between naps. Wake windows gradually get longer as your baby gets older. A newborn, for example, might only be awake for 30 to 90 minutes at a time, a six-month-old typically stays awake for 2-3 hours, and a 12-month-old might be up for 3-4 hours between naps. If you note what time your baby woke up, and you know about how long their wake windows tend to be, you can be a little more intentional with getting some activity time in.

For a baby’s first few months, timing activity within a wake window can also make a difference. Babies are most receptive to activities during the quiet alert state. This state is characterized by baby’s eyes being wide open (a look like they’re “taking it all in”), limited and relatively soft vocalization (if any), and their body remaining calm. The quiet alert state happens between the drowsy state (when they’re coming out of sleep) and the active alert state (when they start to get fussy and their body is moving a lot more).

Floor time and purposeful play

Now you know how to best time your baby’s play activities, what activities are best? 

My number one recommendation is to make sure your baby is getting floor time. By this, I mean you place them on the floor and let them move in whatever way their body is capable. For a tiny baby, this might be under a play gym arch, looking at toys hanging above them and to the sides. For a roller/pre-crawler, this might mean putting some toys around them in a circle, encouraging them to roll towards them or pivot on their belly. For a baby who’s crawling, you might place toys in different spots and at different heights around the room, encouraging them to experiment with how to get to them and explore the environment that is now within reach.

Purposeful play is another key component to encouraging infant development. This is when you play with your baby in ways that intentionally target a specific developmental milestone that your baby is working on. Below is a list of ways to do this, based on your baby’s approximate age:

• 0-3 months: Tummy time, including propped up on a parent’s chest or nursing pillow. Back play, including visually tracking objects and assisted hands to midline. Supported side-lying play. Facilitated reaching practice.
• 4-6 months: Targeted reaching practice. Rolling practice. Supported sitting practice.
• 6-9 months: Seated play, including reaching in sitting. Assisted hands-and-knees. Assisted kneeling play.
• 9-12 months: Encouraging crawling. Kneeling play. Practicing pull-to-stand. Supported standing play at a surface. Encouraging cruising at a surface.

What to expect

Like older children and adults, babies burn energy when they’re active. Adding a little well-timed floor time and purposeful play to your baby’s wake windows will promote better sleep. 

In addition, working on activities specific to where your baby is developmentally will help them reach their motor milestones (rolling, sitting, crawling, walking, and everything in between), which, in turn, facilitates cognitive and language development. I’m not exaggerating when I say that a little bit of simple purposeful play really makes an impact! 

When to seek help

If working on the above seems overwhelming and/or you’d like more specific purposeful play activities for your baby’s age and stage, shoot me a message and we can chat. If you suspect your baby is falling behind in their motor skills, listen to that parent-gut and talk to your pediatrician. A physical therapy evaluation might be appropriate.

Better naps and milestone progress

Hopefully the above is a good addition to your arsenal of tools to assist with your baby’s sleep! And of course, the physical therapist and developmental coach in me is also rooting for your little one’s progress with their milestones. 

Congrats on getting through these tricky days, parents! You’re doing great. 

Disclaimer: The information provided here is for educational purposes only and does not substitute for professional medical advice.

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In the first few months, babies love to contact nap! Here are some tips to help them take some naps on their mattress. This is a big transition and it may take some patience and time! When you make changes to naps, start with the first nap of the day, as it is usually the easiest time for baby to fall asleep. Once baby is asleep, place her on the mattress. You may need to wait a few minutes to make sure baby will stay asleep when you lay them down. Experiment with waiting for different amount of time, as each baby is different.

When you lay her down, keep your hand on her for a little while to make sure she stays asleep. If she wakes up as soon as you lay her down, you may need to take a more gradual approach. Consider how your baby is currently falling asleep. If baby is used to falling asleep on your chest “vertically” with their head on your shoulder, or in the carrier, that is a big change to go from sleeping vertically on you to sleeping horizontally on the mattress. We can break it down in smaller changes to help baby adjust more easily to each step. Here are some examples. Start with helping baby fall asleep in your arms more horizontally. Then, you can have baby fall asleep on your lap a few times. Baby is still on you, but we are teaching baby to sleep on their back–as if they were on a mattress–and further from your chest. Once baby has had a few naps on your lap, then try the mattress.

Once you’ve made some progress with the first nap, use the same approach for the second nap, and so on. Naps tend to become harder as they day goes. The last nap of the day is usually the hardest, and you may need to keep it as a contact nap to make it happen!

Pro Tips:

• When you lay her down asleep, let her bottom touch the mattress first. Then slowly lay 1 shoulder down and then finally lay her on her back. The top of our back is sensitive, and we want it to be the last part of the body to hit the mattress.
• As babies get older, babies become more sensitive to the environment. Offer naps in a dark room with white noise.

Transition to crib

When you are ready to move baby from a bassinet to their crib, start with playing in the crib during the day. When baby is in a good mood and not tired, put baby in the crib with the lights on in the bedroom. We want baby to have “fun” in the crib, so you may need to play with her. Bring a toy, make silly faces, play peek-a-boo, sing a song, etc. Play for 2-5 min, and then get her out. Repeat several times before baby starts to sleep in the crib. Next, start to do some naps in the crib, starting with the first nap of the day. Once you’ve done a few naps, you are ready to do bedtime in the crib!

Pro Tips:

• you can sleep on the crib fitted sheet for a few nights. That way your baby will smell you when they are in the crib!
• If your baby is not rolling yet and the crib feels very big, you can place baby along the short side of the crib so that baby can be close to 3 sides. Being close to 3 sides will feel familiar!

If you have any questions about your child’s sleep and would like more support, head over HERE to learn more about how we can work together to improve sleep or contact me.

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In this blog, we’ll explore some tips to help you parents get yourselves ready so you can stay calm and connect with your child during bedtime

MICRO MOMENTS

Take short breaks during the day for micro-moments of self-care. Practice deep breathing, stretch, or engage in activities that bring you joy (I like to do jigsaw puzzles!). These breaks contribute to overall well-being and help maintain a positive mindset throughout the day/evening

5-MIN PAUSE BEFORE BEDTIME

Before diving into your child’s bedtime routine, take a pause to recharge for just 5 minutes. This short but intentional break serves as a personal reset, allowing you to transition from the demands of the day to the nurturing moments ahead. Find a quiet space (if you can find that!), take a few deep breaths, and center yourself. Whether it’s a moment of reflection, a brief stretch, scrolling for a few min or a sip of your favorite drink, these 5 minutes are a gift to yourself to help you have a positive bedtime.

LEAVE YOUR PHONE BEHIND

keeping your phone out of your child’s bedroom during their routine. Without the intrusion of notifications or the temptation to check emails, it will be easier to be present.

DELEGATE NON-URGENT TASKS

Before bedtime, identify non-urgent tasks that can be delegated or postponed until the next day. This will help decrease your post-bedtime “to do list” for the night, which will ease the pressure during the bedtime routine.

TAG TEAMING

If possible, take turns handling bedtime responsibilities. Switching responsibilities will prevent you from burning out from doing bedtime every night. Communicate with your partner and switch turns if you need to.

By incorporating some of these practices into your daytime and evening routines, you pave the way for a more present and connected bedtime experience with your child. Now, every bedtime will not be perfect, and that’s ok. But by trying some of these suggestions, I bet you will have more nights of the week where you walk out of your kiddo’s bedroom with a full heart and feeling good about how the day ended.

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Beyond the steps of brushing teeth and tucking in, bedtime is a unique moment to foster a deeper bond and sense of security, which can lead to better sleep. In this blog post, I will share practical tips on how to connect with your child before bedtime and create a calm environment for restful sleep.

Creating a Calm Bedtime Environment

A serene bedtime environment sets the stage for meaningful connection. Consider soft, warm lighting, soothing colors, and calming bedtime rituals. Dim the lights an hour before bedtime to signal the transition from play to rest. Engage your child in choosing cozy pajamas or reading a calming bedtime story together.

Unplugging for Quality Time

Put away screens and your phone and focus on being present with your child. I try to not take my phone to my kid’s bedroom so there is no temptation to look at it or use it. If my kiddo asks to check something on my phone, I can’t because I don’t have it! Engage in conversation about their day, interests, and feelings. This dedicated time helps your child feel heard and valued. It fills their “cup” and will make it easier when it’s time to sleep.

Mindful Breathing and Relaxation Techniques

Introduce simple mindfulness practices to help your child wind down. Guided breathing exercises or progressive muscle relaxation can calm the mind and body. Join in too! Sharing that experience will promote relaxation and connection.

Incorporating Affectionate Rituals Physical

Physical touch is a powerful tool for connection. Incorporate affectionate rituals such as gentle massages, back rubs, or cuddling. These gestures release oxytocin, the “love hormone,” promoting feelings of security and comfort. Use this time to express love and reassurance.

Reflecting on Gratitude

Encourage your child to reflect on positive aspects of their day. Create a bedtime gratitude ritual where you both share something you’re grateful for. This practice cultivates a positive mindset and reinforces the bond between you and your child.

Embracing Silence and Stillness

In the rush of daily life, bedtime provides a unique opportunity for silence and stillness. Embrace moments of quiet contemplation with your child. This peaceful atmosphere encourages introspection and can become a cherished part of your bedtime routine.

My son tends to open up at bedtime once the lights are out and we’re quiet. He will start talking about things that happened, worries, etc. I learn more about him at bedtime than at any other time. And I really, really cherish these conversations.

By incorporating these mindful practices into your evening routine, you can foster connection, love, security, and peaceful sleep for both you and your child. Remember, it’s not just about putting them to bed – it’s about tucking in their hearts with your love and warmth.

Ready to transform your bedtime routine with your child? If you’re seeking personalized guidance and support on improving your family’s sleep habits, I invite you to schedule a complimentary sleep assessment. Let’s work together to bring peace and restful sleep to your home. Click HERE to book your free assessment call and embark on the journey to better sleep for your family!

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What is a dreamfeed?

A dream feed is when you feed your kiddo while they’re asleep. While your baby is completely asleep, you go in, pick her up and offer a feeding (just like you usually do at night).

To be clear, if your kiddo wakes up in and you respond by feeding her, that’s not a dreamfeed -even if she falls asleep during the feeding. It’s a night feeding, but not a dreamfeed. A dreamfeed is when WE initiate the feeding while baby is asleep.

How do we do a dreamfeed?

Just like you would do any night feeding! Pick her up, sit in the chair that you typically sit in to do the night feeding. You can nurse or offer a bottle.

She may wake up slightly when you pick her up. But hopefully she will easily go back to sleep while eating. And at the end of the feeding, put her back on the mattress.

Why would we take the risk of waking up a sleeping baby? We often spend so much time and effort to get our babies to sleep, and now I am suggesting we disrupt their sleep? Well, when a dreamfeed actually works, it’s not disruptive and it brings more sleep.

Here are some scenarios when it can be very beneficial to use dreamfeeds:

To align baby’s sleep with ours

As babies get older, their first stretch of the night is often their longest sleep. After that first stretch, they may wake up more frequently throughout the night. Let’s say baby sleeps from 7 pm to midnight, which means that they do a 5-hour stretch. If you go to bed at 7 pm yourself, then you also get five hours of sleep. But if you go to bed at 10 pm, then you’re only getting two hours of sleep before baby wakes up at midnight for a feeding. We can offer a dreamfeed before you’re ready to go to bed around 10 pm. Baby will have a full belly at 10 pm and we can expect her to start her 5-hour stretch at 10 pm. So there would be a feeding before bedtime before 7 pm, a dreamfeed around 10 pm and then the next feeding should be around 3am – because that’s five hours after that 10 pm dreamfeed. In this scenario, we’re not asking baby to go longer between feedings, we are just shifting the timing of the longer stretch to align it with your own bedtime so that you can get more sleep!

To provide consistency during sleep coaching

Dreamfeeds can also be very useful when we are helping baby learn to sleep more independently, while maintaining some night feedings. (often people think that sleep training requires to eliminate all night feedings, but that’s not the case!)

Let’s say we want to do 1 feeding/night around 2 am. That means that we want baby to learn to fall asleep independently and sleep through the night, expect for 1 waking/feeding around 2 am. In this scenario, if kiddo wakes up at 11 pm, we would help her go back to sleep without a feeding (because the feeding time is 2 am). When she wake up around/after 2 am, she would get to eat right away.

Getting to eat *sometimes* can get confusing and inconsistent for kiddos: sometimes she wakes up and gets to eat (around 2 am), sometimes she has to go back to sleep without a feeding (any other time she wakes up). However, since babies can’t tell time, our 2-am rule may feel “random”. From their perspective, sometimes they get to eat, sometimes they don’t, and that feels inconsistent. And when children perceive that we are inconsistent, they often continue to wake up throughout the night to see how we will respond this time.

One way for us to be consistent in the way we respond during sleep training is to provide that feeding as a dream feed. So at some point in the night, we would offer a dreamfeed. Then every time baby wakes up, we can respond consistently (without a feeding), because we took care of the calories through a dream feed. This is a technique that I use a lot during coaching.

Is the dreamfeed working?

When assessing if a dreamfeed is working for your kiddo, here are some questions I ask:

• Is baby getting a good feed during the dreamfeed. If they don’t eat much, then it won’t help them sleep longer.
• How easy is it to put baby down after the dreamfeed. If a dream feed works, baby would  wake up slightly, feed and go back to sleep easily. If you find that your kiddo wakes up during the dream feed and then is upset or it’s hard to put baby down afterwards, then that might not be a tool for your family.
• How is baby sleeping after the dreamfeed?

Those are the things that we want to keep an eye on to assess whether the dream feed is helpful or not.

If you introduce a dream feed, try for 3-4 nights in a row to see what happens. For some families it’s a game changer, for others it doesn’t seem to help. But you can’t know if you don’t try!

If you have any questions about your child’s sleep and would like more support, head over HERE to learn more about how we can work together to improve sleep or contact me.

You can also join my free private Facebook group for sleep support.

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Having a relaxing bedtime routine is key for your child’s sleep. Creating the right bedtime routine is one of the first things I focus on with my clients.

Research shows that kiddos who have a consistent bedtime routine fall asleep faster, have less night wakings and sleep better overall. Sounds good, right?! So let’s talk about how you create a good bedtime routine for your child!

A bedtime routine is a sequence of activities that we do every night before bedtime. Pick a few relaxing activities you are willing to do every night, and do them in the same order every night, in the room where your kiddo sleep.

I encourage families to start a bedtime routine when baby is 6- 8 weeks old. Your baby will soon learn to recognize this “sequence” and understand that sleep comes at the end. It will become an important cue to help them be more ready for sleep.

Over time, your child’s bedtime routine will evolve and change, but you will want to continue to have a predictable routine before bed. Even adults have bedtime routines – think about what you do before you go to sleep – I bet you have your own rituals!

The bedtime routine is a time to relax, connect and wind down. There are 3 parts to a successful bedtime routine:

PREP

Start your bedtime routine with the things you need to do to get ready: diaper change, lotion, brush teeth, potty, pajamas. If there’s something your kiddo dislikes, try to do it first so it’s out of the way and we can enjoy the rest of the routine. (we don’t want them to get all mellow and then have to stop to do something they dislike!).

WIND DOWN

Once kiddo is ready, it’s time to wind down in the bedroom and dim the light. The bedtime routine is NOT the time for rough plays or pillow fight (do those earlier in the day!). Pick 1-2 things relaxing things that your kiddo enjoys. Here are some ideas:

• Read books
• Massage
• Sing songs
• Snuggle
• Do some yoga together
• Calm play
• Listen to soft music or audio stories
• Talk about your days

Pick things that your kiddo enjoys. That means that if your child really is not into books right now, don’t do a book at bedtime. Try books at different times of the day, and pick something they enjoy at bedtime.

CONNECT

The last component of the routine is to connect with your child. Since we are about to be asleep/apart for many hours, make sure their “cup is full” before we say good night. I know it can be hard – by the time bedtime rolls around I am tired myself and/or I am thinking about all the things I need to do once my kiddo’s bedtime is over!  But this is an important part of the day for kiddos. Be fully present and engaged: it will absolutely pay off once it’s time to say good night because they will have all they need for the night.

Now that you know the 3 elements that makes a bedtime routine effective, we need to talk about one more thing: how long should a bedtime routine be?  Well, not that long. Your bedtime routine can be 20-30 min from beginning to end. If your routine is much longer, you can certainly shorten it. Decide what you want to keep/include during the routine and then be very consistent with your new routine. And get ready to dim the light, wind down and enjoy a short and sweet bedtime routine with your kiddo!

If you have any questions about your child’s sleep and would like more support, head over HERE to learn more about how we can work together to improve sleep or contact me.

You can also join my free private Facebook group for sleep support.

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The circadian rhythm is our internal body clock. One of its role is to make us feel awake at certain times of the day and sleepy at other times. This means that we have windows of wakefulness throughout the day.  

Newborns have very short windows: they are awake for 45-90 min and need to sleep again. So that means that after eating, they may only have a few min before they get tired again! Over time, their windows get longer. By 4 mo, they usually can be up for 1.5-2 hours and by 6 mo, 2-3 hours.

When babies get to the end of their window and are naturally sleepy from a dip in their circadian rhythm, it’s easier for them to go to sleep. If we miss that window and they stay awake too long, then their body produces more cortisol, which is a hormone that is a mild form of adrenaline, which will keep them awake and going. That surge in cortisol is like having an espresso shot – it wakes up and keeps you going!! You know that “second wind” we refer to? Having that second wind usually means they are overtired.

When kiddos are overtired, it’s often harder for them to go to sleep (as you know, it’s hard to go to sleep after having an espresso!). Being overtired can also cause shorter naps, more frequent night wakings and earlier morning wake ups. So we really want to avoid overtiredness!

How do we do that?

Some babies give us signs that they are getting toward the end of their “window” and will need to go to sleep soon. We call those sleepy cues, and they will evolve as your child gets older Here are some common sleepy signs.

Here are some common sleep signs:

• Yawning
• Rubbing eyes
• Red eyes
• Slowing down
• Looking away, lack of interest
• Mild fussiness
• Zoning out
• Being clumsy
• Not listening as well
• Being cranky
• Asking for milk, lovey, pacifier, etc.

When your baby starts to show their sleepy signs, it’s time to get ready for sleep. We want to catch them before they have a meltdown because they are so tired!

However, some babies do not give us any warning. If your baby is very alert, active and has FOMO (fear of missing out), there’s a good chance that they don’t show any signs of being tired until they are OVERTIRED! For those babies, we need to initiate sleep. Here’s how:

• Instead of relying on his sleep signs, use the “clock”.
• When she wakes up, set a timer for X min (see average wakeful windows below). This will remind you that it’s time for your baby to sleep again.
• Even if baby does not look tired, go to a dark room, turn on the white noise and try to help them fall asleep.
• Keep a sleep log for a few days to see the patterns. Adjust the timer based on that.

Getting to know your baby’s natural rhythm AND encouraging them to sleep BEFORE they get overtired is a gentle and effective way to improve sleep – and it works at all ages!

If you have any questions about your child’s sleep and would like more support, head over HERE to learn more about how we can work together to improve sleep or contact me.

You can also join my free private Facebook group for sleep support.

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Newborns sleep often but not for very long, and their patterns can be surprising. Here are some facts that will help you better understand your newborn and encourage sleep!

#1 Night and Day Reversal

Some newborns are very sleepy during the day and more active at night. If your baby wants to “party” at 3 am, we want to change that! This is something we can start to focus on as soon as baby is born. 

Our internal clock uses light, food and activities as key inputs to figure out where we are in the day. Expose your baby to bright light in the morning and early afternoon. In the evening, dim the light so she knows it’s the end of the day. And at night, keep it dark and in sleep mode: be calm and quiet. Take care of your baby but don’t play. If we play at 3 am, we will reinforce that it’s time to be up! Over time they will gradually shift to be more active during daytime.

#2 Some Newborns Go to Bed Late

Some newborns go to bed around 10-11 pm. Over time, their bedtime will gradually shift earlier. Follow your baby’s lead and move bedtime earlier as they look tired earlier. By the time they are ~4 months, many babies go to bed between 6-8 pm.

#3 Awake for Short Periods

Newborns can only be awake for short periods before needing to sleep again. Between 0-6 weeks, their windows often are 45-60 min (but some may be awake for 90 min). That means that after you change and feed them, there’s not a lot of awake time before they need to sleep again!! If they stay awake for too long, they will get overtired, which often makes it harder for them to sleep. Over time, their “windows of wakefulness” will get longer.

#4 Newborns Can Be Surprisingly Loud at Night

Newborns make all sorts of sounds when they are sleeping! If you hear grunting, fussing, flailing, moaning – they may still be sound asleep! Make sure you don’t intervene unless they are truly awake!

#5 First Stretch = Longest Stretch

Babies usually have their longest stretch of sleep when they first fall asleep at bedtime. After that initial longer stretch, they wake up more frequently. As we get closer to morning, it’s harder to get them back to sleep and usually need more help from us.

#6 Look for Those Sleepy Cues

Some newborns fall asleep whenever they are tired, regardless of where they are and what is going on around them.  Some need a little more help, but give us cues that they are getting tired. These sleepy cues can include: yawning, looking away, rubbing their eyes, mild fussiness (but not a full meltdown), red eyes, etc.

When your baby starts to show their sleepy signs, it’s time to get them ready for sleep.  We want to help them go to sleep before they get overtired and have a meltdown.

However, some babies do not show any sleepy signs and can keep going on and on like the Energizer Bunny! They may seem ok and act like they can be awake for many hours at a time, but in reality, they are overtired.

To help your Energizer Bunny baby (we also often call them FOMO – fear of missing out – babies) get the sleep they need, use a timer. When they wake up, set the timer for their usual window (usually 45-60 min , see #3).  When the timer goes on, take your baby to a dark room and try to help them fall asleep. It may take a few days to adjust the right timing but eventually you’ll get in a rhythm.

#7 Naps Can Be Tricky

Newborn naps are inconsistent: some naps will be long, some naps will be short, and the pattern may change from one day to the next.  That’s normal, daytime sleep takes longer than night sleep to organize.  In the meantime, our job is to help them get some sleep throughout the day.

Babies tend to need more help with naps. Babies can have a hard time napping flat on a mattress (even if they sleep pretty well on that mattress during the night).  They usually need some extra help to nap: movement, being held, etc.  It’s good to have a few different ways to help them nap that you can rotate through.

The first nap of the day is usually the easiest. They get increasingly harder as the day goes on, so expect to help them take that last nap of the day (for example, watch Netflix, have some tea and hold your sleeping baby).

If you have questions about your baby’s sleep and would like some support to develop some good sleep habits from the start, head over HERE to learn more about how we can work together or contact me.

You can also join my free private Facebook group for sleep support.

The post 7 Facts About Newborn Sleep You Need to Know appeared first on Slumber Time Solutions.

The “big bang” approach
On the morning of the big day, wake your child up at their usual time as per the “new” time (so you will wake them up an hour early – yikes – I know!).  Then, follow your child’s regular schedule for sleep, meals, naps, wake up time, etc. according to the clock. If for example their bedtime was 8pm before the time change, it should be 8 pm after the time change.

This approach works best for older children and/or for children that tend to adjust to changes in schedules fairly easily.  If this does not fit your child, then follow a more gradual approach described below.

The gradual approach
Another option is to ease into the change by making small adjustments to your child’s sleep and wake times in the days before Daylight Saving starts.  Start waking them up earlier by 15 minutes, and adjust meals, naps and bedtime earlier accordingly. Move their wake-up time earlier every day, so that by Sunday, it’ll be less of a change.  For example, let’s say your child currently goes to sleep at bedtime at 7:30 pm and wake up at 6:30 am. On Thursday, wake them up at 6:15 am, with the goal of doing bedtime at 7:15 pm. On Friday, wake them up at 6 am, and do bedtime at 7 pm, and so on. 

If you can’t start making those schedule adjustments prior to the time change, and you don’t have to be somewhere on Monday morning, you can still use this gradual approach starting on the day of the time change.

Regardless of the approach you choose, having an already established routine will make it easier to adjust.  Don’t be surprised if bedtime takes a bit longer at first, since we are asking them to go to bed earlier than their body is used to.  It’s important that they are tired at bedtime, which is why we need to adjust wake up time, naps, meals, etc.   If they are not tired at bedtime, they may get more “creative”, and we want to avoid any new “shenanigans”/behaviors to turn into new habits.  This is especially important for toddlers/preschoolers who have a tendency to fight bedtime to begin with. We want to make sure that this adjustment period does not turn into new undesirable habits.

Here are some more tips to help with the transition (starting Sunday):

• Wake them up from the afternoon nap if it’s happening too late and will push bedtime.
• Keep evening activities very calm – calmer than usual!  We want our children to go to bed earlier, so provide less stimulating before bedtime.
• During the transition, try darkening your home an hour before bedtime.  It will encourage your child to go to sleep earlier.
• Plan extra time for your bedtime routine to help your child be ready for sleep.
• Be flexible – you still need to be aware of your child’s sleepy cues and make this transition slowly if needed
• Make sure your child’s room is dark.  Once Daylight Saving starts (and as Spring/Summer approaches – yes!), there’s more light in the evening (and eventually early morning).  Using black out curtains or dark shades can definitely help your little one to go to sleep at night and stay asleep in the morning. And it helps with naps too. Investing in a dark room is definitely well worth it!

If you have any questions, please contact me!

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