It’s nighttime, yet the idea of going to bed sounds more like a nightmare rather than sweet dreams.
Why?
Chances are you likely can not fall asleep or stay asleep and are dealing with constant insomnia. These symptoms include:
- Going to bed at a reasonable time, but laying awake for hours.
- Falling asleep easily, but waking up and are unable to fall back to sleep.
- Or the worst yet, not sleeping at all.
Experiencing insomnia is no joke! In fact Stats Canada reported in 2007-2013 that 43% of men and 55% of women between the ages of 18-64 years of age have trouble going to or staying asleep. Based on what we know about the increase in technology, the constant demands to do more in a 24-hour day, we can suspect that these numbers are on the rise.
There are 2 common reasons that insomnia is becoming a major health crisis
1.Technology: Screens emit blue light which directly interferes with our sleepy hormone, melatonin.
Solution: Many of us do not need to reach for a melatonin supplement, but can become more disciplined with turning off our electronics at least 1 hour before bedtime, keeping our phones out of the bedroom and answering only necessary emails . Even if you fall asleep quickly, the disruption to melatonin before bedtime will increase wakefulness throughout the night.
Additional tip! Rediscover a new passion, draw, read a book, a magazine, take a bath or meditate to replace evening television or scrolling social media.
2. Stress: Although stress is a normal part of our lives, it is not meant to be a constant state of being throughout the day. This only increases cortisol levels. The stress response created by the sympathetic nervous system (also known as “fight or flight”) is great for times when we need to be on high alert as it can help you escape any life threatening situation. However, it also increases blood pressure, damages blood vessels, promotes a build up of fat stores and of course, keeps you wide awake at night if not kept in balance.
Solution: Create a 30 minute bedtime routine so that you have time to unwind before going to bed. This will not only help you fall asleep more easily, but it will also help you to stay asleep.
Additional tip! Give your body the time it needs to rest during the day. Take a walk at lunch, meditate for 5 minutes, read a good book, spend time with a phone call, or visit a friend or a family member.
Of course, if you are struggling with sleep, your health, and increasing stress, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here
Sleep well,
Diane
- Get into comfortable pajamas.
- Read or take a bath with dim lights.
- Drink chamomile tea.
- Keep your bedroom cool and bedroom free from clutter.
- Turn lights out.
If you are struggling with sleep, your health, and feel increasingly more stressed with less hours in your day to do it all, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here – https://my.timetrade.com/book/6PZFG
Sleep well,
Diane
Do you notice……everyone is B-U-S-Y? I hear it when I am at the park with my children, at the grocery store, before a work meeting, and of course when I dig in to find out why someone is not sleeping at night.
“I am so busy.”
“I can’t wait for the weekend. Work has been so busy.”
“Wow, that was such a busy weekend. I did not stop.”
“I am so tired. I will sleep when I am dead.”
Not to be harsh but SO many people say this. Please.stop.saying.it.
It may be the endless to-do list that got done or did not get done. I often wonder, are we stuck in filling our days with more than we can handle?
Why are we unable to share the moments we sat with our child for 10 minutes at the end of the school day, the glass of wine that we shared with our spouse, or a good book that we have read? Life ebbs and flows so busy times are normal. The question I often ask clients is, “Does it have to be our constant state of being?”
Busy, I have fallen in the “busy trap” myself and it enabled me to pause and reflect on what mattered the most to me in my life and fully understand the necessity for rest.
Sleep is so much more than 8 hours at night with a bedtime routine, although I am a huge fan of course! I am going to share my top 4 tips for slowing down hoping these will enable you to begin to sleep and live better starting now.
- Find ways to slow down. Doing this will eliminate being in “fight or flight” mode which that produces cortisol and zaps our energy. Keep it simple: a 10-minute walk at lunch, taking a bath, reading a book, chewing your food while away from your desk, journaling or meditating.
- Create boundaries. Honour your sleep. Doing more on less hours of sleep is only going to make you tired, irritable and less productive. Provide yourself with 7-9 hours of sleep most nights of the week. Know when you need to wake up for the day, and count backwards to find your best bedtime.
- Stop scrolling. Blue light interferes with melatonin and often increases stress with the good and bad news often shared on social media. Set an alarm for 10-minutes of scrolling time and then stop and make sure that you are off all screens at least 1 hour before bedtime.
- Ask for help. We can’t do it all! If someone offers to help, say yes please! And don’t be afraid to ask a family member or a friend for help, hire a housecleaner, or order groceries online if it helps during a busy week.
If you are struggling with sleep, your health, and feel increasingly more stressed with less hours in your day to do it all, you are not alone. I would like to chat more about your sleep challenges so that you can be your best self again! I welcome you to schedule a free Discovery call here – https://my.timetrade.com/book/6PZFG
Sleep well,
Diane
How are you? Busy. That’s life though, right?
Does this sound like you? Maybe someone you know? I would bet that many people that you ran into in December said this to you. In fact, there are many people say this on a daily basis.
What if I told you that we had the most relaxing, slow paced and blessed holiday season to date? It was full (aka busy). We enjoyed many gatherings with friends and family, the feeling of joy and excitement on my children’s faces. It felt like a made for television Christmas special and I was living it.
Now, don’t think for a second that there were not imperfections along the way – the meltdown by my overstimulated four-year old, for example. There have also been Christmases in the past that were too hectic, where we have spent Christmas Day at emergency with a sick child or have been saddened by the loss of a loved one. Christmases that were overwhelming. Events that they don’t show you on the Netflix Christmas specials.
This year was different. Our family took some steps to make this holiday season more calm.
- Our family was mindful not to overschedule ourselves and politely declined if we simply could not fit it during the holidays.
- We created plans to visit friends and family and do family activities that mattered to us.
- We created days of pure rest – movies, playing games and time outdoors, all of us in our pajamas.
- I meditated each morning (early while the house is quiet!), wrote in a journal while enjoying a hot coffee.
- I drank A LOT of water while still indulging a bit more than usual, but I was mindful.
The point of all of this is not to make you think that life can be perfect because truthfully, it can’t. It can, however, be the life that you intended to live. You CAN create more mindfulness, peace, calm and serenity while juggling the wild adventure of life.
After working with sleep for adults over the past year, I see how stressed many of us are, how long the to-do lists can be, how overwhelmed we are constantly.
Resolving adult sleep is SO MUCH MORE than going to bed at 10:00 p.m. and waking up at 6 a.m. This idea is wonderful, yet often not realistic. It is about balance, self-care, daily pauses, and prioritizing YOU so that you can give to all of the other areas in your life.
Start 2019 off right – schedule a call here now to learn more about how I can help you have the sleep, and healthier, happier you that you have always desired!
Sleep well!
Diane
Many moms would agree that life with a toddler and a baby can feel challenging. It can often be a non-stop roller coaster ride between breakfast and bedtime. Here are my tips for making the jugging act easier for everyone!
Ask for help
Many moms have a challenging time doing this. Recognize that it is okay and normal to ask for help – it truly takes a village! If family lives far away, there is always a neighbour, a friend, a babysitter (the money spent is worth it!). Think of one person and ask, as they will often say yes. So many people will love to snuggle a baby or play with your toddler. Even one hour of entertaining your toddler and/or baby can be just the time that you need to rest, take a break, or spend some time with your spouse.
Plan activities
This may be a challenge to do everyday but having a plan most of the time will help to manage your day better and offers your toddler predictability which he will love. Children love to know what is happening next as it offers them a safe and secure environment to thrive in.
- Go to the park in the morning or afternoon.
- Plan a play date with a friend who also has children of a similar age.
- Do a craft. Pinterest has some excellent and simple ideas.
- Check something off of your to-do list. Grocery shopping is a fun outing for many toddlers!
Plan some time outdoors
Even if the temperature is cool, everyone benefits from a bit of fresh air during the day. This will allow your toddler the chance to play and run while your baby can experience nature. Bundle them up and get outside – the change of pace will benefit everyone!
- If there are leaves, snow or green grass this is a great chance for your baby and your toddler to explore.
- Wearing a baby carrier or placing her in a stroller is also a wonderful way to get outside and take a nature walk.
Honour sleep & rest needs
Honour your child’s need for sleep at least 90 % of the time. THIS is huge.You may choose to have your baby nap on the go a couple of times a week but ensure that it does not happen everyday. If it does, a sleep regression could be the result. Your baby needs sleep, as well as your toddler! We know and have experienced an overtired child and the results are not pretty – melt downs, lots of hard crying and then difficulty settling for the next sleep time. Also ensure that you honour your own sleep needs by resting your eyes for 10-15 minutes, taking a nap or getting to bed early.
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I always love to hear comments from parents and would love to know your tips for balancing your day with a baby and toddler! Email [email protected], comment below. For anyone looking for help with honouring their sleep needs for their children or themselves you can schedule a FREE 15-minute call here!
Daylight savings time is coming up this weekend! I get a TON of questions asking for the best way to handle daylight savings time and children’s sleep. 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!
If, for example, your little one usually takes a morning nap around 9:30 a.m., you will adjust this to 9:00 a.m. 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.
Let’s say your child usually goes to bed at 7:00 p.m. I recommend putting that child to bed at 6:30 p.m. for the first three days following the time change. (This will FEEL like 7:30 p.m. to your child.) And 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.
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. Also, set the clock forward half an hour so that at 6:30 a.m. it says 7:00 a.m. 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 cannot 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 6:00 a.m. is okay now. So if she normally wakes at 7:00 a.m., but is now up at 6:00 a.m., you will wait till ten after the first day, and then twenty after the next, then 6:30 a.m. 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.
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 p.m. Adjust naps to the correct time on day four as well.
Remember, it takes time for all of us to adjust to the new time. Following these strategies will make sure that your little one does it smoothly and without trouble!
However, if your little one isn’t sleeping at night or napping well during day and you’re thinking it’s time to do something about, schedule a free 15-minute call with me! I would love to chat and learn more about sleep for your little one and your family.
Sleep well,
Diane
Every day I have the privilege of working with families to have better sleep not only for their children but for their entire family.
I recently worked with a lovely family who was battling sleep deprivation with both their one year old daughter, as well as their six year old son. There is help as you will soon see after reading my recent interview with mom.
Diane: We worked together such a short time ago. Can you describe what sleep was like before we met?
Mom: Before Diane came into our lives, sleep seemed like a mission not even Ethan Hunt’s IMF team from Mission Impossible would accept, let alone successfully complete if they dared. Our 13 -month old would be nursed to sleep for naps and at night. She would always be placed in her crib asleep. At night she would wake after two hours screaming and I would stumble into her room (from our six year old’s room where I had passed out) and bring her into our bed for the rest of the night. She would nurse constantly. Our six year old fought us tooth and nail at bedtime. Each night I would fall asleep in his bed. Sleep would happen for everyone as a result of sheer and utter exhaustion.
Diane: What lead you to consider working with a Sleep Consultant for your children? Was there a significant moment where you felt that things needed to change?
Mom: I had heard about Sleep Consulting from friends of ours. I was curious…and desperate. Exhaustion can make you crazy. In preparation for heading back to work, I knew we had to try something different. I also wanted our bed back! I like the idea of having a coach – whether in sports, career wise or for sleep. My husband and I have terrible sleep habits and I didn’t want to pass this on to our kids. So, I hit up my good friend, Dr. Google, and found Diane. Her website was almost as fabulous as she is. Without a moment’s hesitation, I booked a consultation.
Diane: Did you face some challenges during the process? Was it easy and please be honest!
Mom: Absolutely. Naps were killer. At night my husband and I faced the new routine together with our 13 month old. For naps I was it. Diane was there to support and encourage me every step of the way. Without her, I would have given up. Even on days where my daughter did not nap, I made it through because of Diane’s patience, kindness and words of wisdom.
With our son, nights were tougher than ever before. Diane prepared us well with his new routine and anticipated every challenge we would face. Each day she helped us resolve the challenge, and reaffirmed we were taking the right steps to move forward.
Diane: Please describe what sleep for your children looks like now. Are they happy going to bed and waking up in the morning?
Mom: Our 13 month old (now 17 months) is a joy to put to sleep. Her grandparents regularly put her down for nap. She loves her routine, and goes to bed in her crib all smiles and waves us goodnight. We greet her at 6:30 the next morning after her brother takes her out of her crib. She wakes up babbling happily and then calls for him. She even gives him a kiss when he takes her out of her crib. Cuteness overload!!
Our son challenges us lots. He is seven now, and the challenges are typical at this age. The predictability has helped him anticipate what is next in the evening. He knows when reading happens and that he will get cuddles with Mum. This has given him security. I am now able to leave his room. He is asleep within 20 minutes and wakes up happy (for the most part) at 6:30 in the morning.
Diane: I always tell families that improving sleep for their child goes far beyond sleeping through the night. What changes have you noticed since sleep has improved for your family?
Mom: It has removed a lot of tension for the four of us at bedtime. Hubby and I have our bed back and have time to talk to each other after the kids are asleep. The kids’ sleep routines gave the adults predictability too. The battles with our son are fewer. Hubby and I even have a weekly date night! The routines have been invaluable for our babysitter too. The routine can easily be taught to others who care for our kids from time to time.
Diane: Every parent has valid questions when it comes to implementing a sleep plan for their child. Is there any advice that you would share with a parent who is struggling with sleep for their child and family?
Mom: Most parents plan on giving the gift of education to their kids. It takes planning and diligence to save for such an important part of your kids’ lives. Sleep is no different. It is a wonderful gift you can give your kids now that will last their lifetime AND make the education investment all the more profitable. Sleep is something you can give your kids (and yourself) now. All you have to do is call Diane. What are you waiting for?
If you can relate to this family’s experience and want to find out how I can help, connect with me for a free 15-minute call. I would love to chat and learn more about sleep for your little one and your family.
Sleep well,
Diane
As you approach the end of September, it is normal to feel tired! It has been close to a month since your summer holiday season has ended. There are new routines that have begun since Labour Day, with the beginning of extracurricular activities, back-to-school and day-care. Fall is the time that you might be craving a little bit more sleep so that you are better equipped to deal with the busier days ahead – BUT is your child prepared? If your child has not yet gotten back into the groove of his regular sleep routine, now is the time!
Here are four great sleep tips to get you and your child back on track with sleep so that he can feel more energetic, focused for learning new skills, and be healthy – after all, sleep is the best medicine!
Educate About Healthy Sleep
Starting to teach our children about the benefits of sleep now is key! We easily speak with them about healthy eating, drinking lots of water, and exercising. Sleep is incredibly important for their well-being too. Discuss how sleep will allow them to play a favourite sport better, learn how to play a favourite instrument, and be more creative with art. Providing examples of the consequences when parents do not get enough sleep is also helpful. Perhaps our mood or patience levels change or we are more likely to get sick. This helps them to understand the benefits of sleep and reasons why they will want to reach their sleep goals. Understanding why is incredibly important!
One-on-One Time Before Bed
Include undistracted time with children after dinner time and before the bedtime routine begins. Eliminate all electronics, television, cleaning supper dishes and instead, spend time together. This creates time for families to slow down and see one another at the end of a busy day. Even just 15 minutes every day can make a big difference in eliminating stress and impatience at bedtime, creating a calmer, more relaxing bedtime routine and sounder sleep throughout the night.
Plan Your Week as Much as Possible
The more organized we are going into each week, the less time it will take to get ready in the morning. Being prepared for the next day allows us to feel less stressed at bedtime and get more hours of night time sleep, helping parents and children feel more rested!
Use the following strategies to help you plan for the next day
Determine a time that bedtime needs to happen so that children are getting the proper amount of sleep for their age (9 to 12 hours for children under the age of 10 years old).
- Use bedtime and morning routine charts that your children can easily follow.
- Spend 10 minutes on the weekend planning weeknight meals.
- Plan outfits for the week while folding and putting away laundry.
- Pack bags the night before for day-care, school and work.
- Have a family calendar hanging where everyone can see it.
Lead by Example
By showing children that we are prioritizing our own sleep needs, we help them want to do it for themselves also.
I have realized that many adults too are suffering with poor quality sleep. If parents are struggling with their own sleep goals, speaking openly to children about their sleep challenges and what they are planning to do to make improvements will help. This allows parents and children to make positive changes together. Remember, children are always learning by example through their parents. Some examples of how you can make healthy changes to your own sleep patterns are:
- Shutting down electronics an hour before bedtime.
- Creating a bedtime routine for yourself each night.
- Honouring your own bedtime hour (the ideal time for adults to go to bed is 10:00 p.m., waking at 6:00 a.m.)
Remember to stay on top of healthy sleep for you and your child! Everyone in your family will benefit.
Looking for more help with sleep for your children? Follow Sound Of Sleep on Facebook or schedule a free consultation here to chat more about your own child’s sleep!
With the last long weekend of summer coming soon, the countdown is on for back-to-school! To ensure that our children feel rested and at their best when the bell rings on the first day, it is important to make sure that they are receiving the proper amount of good quality sleep.
If summer time took your children way off track with their sleep schedules (ie. they are sleeping until noon but are no where near the teenage years yet!) here are my essential sleep tips for getting sleep back on track, starting tonight.
Start an early bedtime now.
There is no time like the present to get your children into an early bedtime routine before the first day of class. Start now – make sure that children are going to sleep no later than 8:00 p.m. so that they can get 9-11 hours of much needed sleep! Children will go through 5 sleep cycles, 5-6 times per night and each one is essential to help them focus, be creative, solve problems and be in a good mood at school. Not getting enough night time sleep means being forgetful, grumpy, impatient and can cause difficulty listening to teachers. For children that are in their first or second year of Kindergarten (as young as 3 or 4 years of age in Ontario), be prepared for overtiredness. If they are showing signs of fatigue, such as having more melt downs than usual, then moving bedtime earlier by even just 15 minutes can help them become more rested.
Use bedtime/morning routine charts.
Bedtime routine charts are an excellent tool to help re-establish that bedtime routine that may have been lacking or non-existent during the more flexible days of summer vacation. Creating one with children is easy by talking about the different steps in their routine, using clip art for a visual and posting it in their bedroom.
Morning routine charts are also an extremely useful tool to help with getting back in the groove for busier mornings. Having a list for children with important steps like, brushing teeth, getting dressed, and packing their lunch will eliminate frustration and that rushed feeling before heading out the door. Having a chart is both a fun checklist that children enjoy using each morning and a mental checklist for parents to refer to as well!
Implement school wake-up time.
In order to set children up for success on the first day of school, begin implementing the morning wake-up time now. If children are still sleeping in later than they will on a school day, then it is time to push bedtime even earlier. Getting enough sleep means waking up easily on their own and feeling rested without an alarm or wake-up call from parents.
Morning prep.
Completing as many tasks as possible before school mornings is crucial to help the morning flow more easily. Decide on school-safe snacks to keep handy in the pantry along with grab and go fruits and vegetables, label all clothing and shoes before the first day, and select 5 days of school outfits with your child on Sunday night. Making a list of simple and nutritious dinners such as pasta, vegetables, and a protein or a taco night will minimize the after school dinner rush too. Decide on the weekend and refer to your list each morning!
Parent’s sleep needs.
Taking care of our own sleep needs as parents is essential to enjoying and succeeding in the awesome role of raising children. Be kind to yourself and make sure that you are getting 7-8 hours of uninterrupted sleep too. Turn off all electronics at least 1 hour before bedtime, and create your own bedtime routine to help yourself stay on track with sleep, along with your child, during the busy and fun back-to-school season!
Looking for more help with sleep for your children? Follow Sound Of Sleep on Facebook or schedule a free consultation here to chat more about your own child’s sleep!
Who doesn’t love summer with barbecues, the beach and holidays?? There is so much to enjoy and look forward to. But with little ones who thrive on sleep routines, it can really throw a wrench into those carefree summer days.
Who wants to mess with nap times or bedtime? Certainly not this Sleep Consultant or many of my clients who are now track. As a wife and mom myself who loves routine and in working with families, I have learned that there is a balance that needs to be considered concerning bedtimes and families having fun together. Here are my top tips to help keep your child’s sleep routine on track while enjoying some much needed flexibility.
1. Plan ahead
If you have a family holiday or weekend event planned when your child will be out past his bedtime, be prepared and plan ahead! Look at your summer schedule a month, as well as a week, in advance. Decide which events and outings will likely happen and plan strategies that will make this more manageable.
- Make sure that your child is well rested beforehand by planning less exhausting days with built in rest periods and “downtime”.
- If your child’s bedtime is going to be much later than usual, consider asking if there would be a separate room or space for your child to sleep while you visit. Bring the “pack and play” and a sound machine (if used at home) to help your child fall asleep with some familiar pieces. Plan ahead and bring the necessary and reassuring items from home.
- Use room darkening shades. Gro blinds are a wonderful product that you can bring with you and set up anywhere to create a perfect environment for sleep!
2. Consistency
As we know, consistency is important as it gives structure and reassurance to kids. Some tips to perhaps keep in mind.
- Do not put your child to bed later than 30 minutes past his bedtime. If you are staying out very late, plan a place where he can sleep.
- Replicate the bedtime routine or at least most of it. This is a strong cue to your child that it is time to wind down and prepare for sleep.
3. Get Back on Track
Summer is a season when families can quickly and easily get derailed with maintaining a solid sleep routine. When you are back from vacationing and returning to more regular days at home, it is important to return to your tried and true sleep routines. You may need to put your little one to bed 30 minutes earlier for a week following a very busy holiday so that everyone (yes, parents may also need an early bedtime!) can get caught up on much needed sleep!
4. Enjoy the Flexibility of Summer
Summer days come and go so quickly. Soon we will be rushing back to our usual routines in the fall. So make it a priority and enjoy this very special time!
Set up a complimentary 15 minute call with Diane for more solutions for your child’s sleep!