“So do you just sleep perfectly every night?”
I remember my friend asking me this. The truth is, most of the time I do. I am usually researching and helping others who are suffering with extreme sleep deprivation. I see first-hand how it directly impacts their energy, focus, relationships mental health and well-being.
I am also juggling life as everyone does and sometimes that means I have to have a plan to make rest a priority. Here are some of the most common ways that I see my clients fall off track and my tips for keeping sleep a priority.
- I have no time. Sometimes, this statement is true but, is it every single day? Where are the moments of opportunity for rest in your day? A 10-minute break or even taking a lunch break? What about a meditation? There are so many excellent apps to try. Breethe has some that take as little as three minutes to do. You can even listen to it while driving to create more mindfulness. FYI – I never FEEL like meditating, but I do it to take a break and calm my nervous system. Of course, to help me sleep better at night.
- My child’s schedule is too busy. Having a busy activity schedule can mean that the to-do list is left until the end of the day after the kids are in bed. This makes for a really late night.
It is important to find ways to get assistance from a friend or hired help. Perhaps you need answer only five emails, or set a timer for 15 minutes so that you can wrap up work and have time to unwind before bed. Not every night will be perfect, but by making small adjustments and setting limitations you can alleviate a lot of pressure and stress. Then you can have some time to unwind and eliminate those symptoms of insomnia.
- I want to stay up late. Life is meant to be enjoyed, and all work and no play is not the way to enjoy yourself. It is important to have nights out with friends or even watch a movie with your spouse. Our Friday nights are often movie nights before bed providing us with sometime together. Set yourself up for success by aiming for good sleep habits five nights of the week. Then the other “off’ nights will fit more easily into your plan for better sleep. If you are too rigid with your sleep schedule, you may quickly fall off track. You need to see your sleep as something precious and not a hindrance to your life.
Looking for more answers to your most common sleep problems? Schedule a free consultation with me here and start enjoying a perfect night of sleep!
Do you reach for a cup of coffee when you wake up in the morning? Many of us do! Maybe it’s the smell, the first cup you drink that tastes so delicious or the feeling of more energy on Monday morning that you look forward to? There are a variety of reasons that people enjoy coffee and like everything in life, it is fine in moderation for adults to consume. Of course, children must avoid coffee completely. It can negatively affect the quality and quantity of their nutrition by acting as an appetite suppressant.
As a Sleep Specialist I work with individuals everyday to resolve their most challenging sleep problems. I know people are typically only motivated to cut back on their caffeine habit once they have a clear understanding as to why and how it affects their sleep. Here are common reasons.
- Caffeine acts as a stimulant. The one thing that you love about it is the same thing that is often causing or at least contributing to insomnia – at least when you consume too much at the wrong time of day. It can also increase feelings of anxiety or irritability.
- It stays in your system longer than you think. Caffeine stays in your system between 4-6 hours. However, a quarter of that caffeine will stay in your system for as long as 12 hours!
So what can you do to enjoy your cup of coffee and get a good night’s sleep? You don’t have to cancel all of your coffee dates but instead, be mindful of these important tips to keep caffeine in check.
- Make sure to limit caffeine to no more than two 8 oz. cups per day, preferably before 10:00 a.m.
- Cut down on the amount of caffeine that you consume. Instead try decaf, a half cup of coffee, an energizing herbal tea instead such as peppermint, or decaffeinated green tea.
- Replace your coffee with a healthy alternative. Many of us crave caffeine after lunch when our internal clock causes us to naturally feel sleepy. Taking a short walk and getting some fresh air and sunshine can help us feel more alert. Bonus points for taking a 20-minute nap when time permits.
- Watch for hidden caffeine consumption found in cocoa, caffeinated teas, popular energy drinks, and some soft drinks.
Of course, you will also want to make sure that you have a solid sleep routines in place as well if you are faced with sleep challenges so don’t forget to create a peaceful sleep environment, a relaxing bedtime routine and make sure that you aim for 7-8 hours of sleep each night.
Looking for help with kicking the endless cycle of poor sleep night after night? Schedule a complimentary Discovery call here.
I am thrilled that once again my favourite businesses are offering giveaways! This is an opportunity to have some fun and spread joy to each and everyone of you.
****BONUS 12 GIVEAWAYS*****
Each of these terrific businesses are graciously offering a fantastic GIVEAWAY that anyone can win. Just head over to the Sound of Sleep Facebook Page to enter. Beginning December 1st you have a chance to win some fabulous prizes!
World Changing Kids
Give the gift of kindness! We all want to encourage our children to be kinder, especially at Christmas. Lindsey Barr is an author, speaker and founder of World-Changing Kids (WCK) – empowering children to believe that they can make the world a better place, help them to figure out how they want to do this, and give them the tools necessary to make this happen. Plant a Garden of Kindness is the perfect gift for any child!
www.facebook.com/worldchangingkids/
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Little Ray’s Nature Centres
Little Ray’s Nature Centres (previously Little Ray’s Reptile Zoo) is a privately funded zoo and animal rescue and is the largest of its kind in Canada, and what started off as a private collection of pets has blossomed and grown into something spectacular! The zoo has the largest and most diverse animal education outreach program in Canada and is extremely proud of the reputation they have built – the perfect gift filled with fun and adventure! Read more about Paul, Sheri, and the zoo at http://raysreptiles.com/about-us/
www.facebook.com/LittleRaysOttawa/
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Jackie Leduc of Cumberland Yoga & Mobility
Jackie Leduc is an Integrative Wellness Coach and Movement Specialist who helps people move, feel, and be well so they can live their lives to the fullest without pain, discomfort, or embarrassment. Whether you’re looking for the warmth and kinship of a small group yoga or mobility class, wellness workshops and mindful retreats or you would prefer individualized, laser-focused one-to-one work, she is here for you!
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Success in Steps Behaviour Consultant
Sylvia Corzato is a Parent Consultant and Founder of Success in Steps with over 17 years of experience working with children and their families! Success in Steps helps overwhelmed and frustrated parents spend less time on challenges and behaviours and more time enjoying their family. Everyone needs this gift of support and guidance on the parenting journey! Learn more about the incredible work that she offers here.
www.facebook.com/successinsteps/
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Irina Fortey Photography
Gift your loved one with photo memories! Irina Fortey is a baby and family documentary photographer. With a strong visual aesthetic, she flawlessly links the feelings with the emotions you wish to remember, drawing out beauty, comedy and the unseen story her clients wish to remember through her stunning photography. A photo session and her book “how to (emotionally) photograph your baby’s first year are gifts that will stay with your family for a lifetime!
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Mellow Baby
Give the gift of fun, connection and bonding with your baby and other parents through Mellow Baby massage and sign classes. Owner, Jenni Lloyd, offers a little get-away for Moms & Dads, while creating products and an environment that is fun and accessible for everyone! Babies love all the songs, rhymes, materials and toys to help stimulate sensory development, and improve sleep patterns in your baby!
www.facebook.com/mellowbabyottawa
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Allergies & Me
The gift of wellness! Lori Preshing, RHN- a Nutrition Consultant specializes in hidden food allergies, digestive issues – food and chemical sensitivities and is a Food Allergy Advocate! She works with various wellness clinics and local specialists, and will help you create plans that are able to deliver improved health for the entire family. Learn more about Lori and her gift for helping families here.
https://www.facebook.com/lori.preshing
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Lunar Fusion
The gift of peace and relaxation! Jen Hastings is a 200Hr Certified Yoga Teacher and Reiki Master. Her passion is to guide people into a state of relaxation through restorative and yin yoga and yoga nidra meditation practices. She is an expert at helping people remember what a relaxed state truly feels like whether through one on one Reiki Sessions that aim to bring awareness to the root cause of the stress and imbalance or by experiencing one of her relaxation yoga practices. Learn more about Jen’s events and incredible work here.
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Salsa Babies
Salsa is for everyone –an older child, expecting parent, or while baby wearing! Salsa Babies Ottawa, is the original provider of Latin dance/fitness classes for families in the Ottawa area! Salsa Bellies™ and Salsa Babies™ programs are perfect for expecting and new parents. While our Salsa Tots™ and Salsa Kids™ classes will get older kids moving to our unique Latin Beat! Check out their 2020 classes!
www.facebook.com/salsababiesottawaarea/
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Horizon Coaching Solutions
Give the gift of health through nutrition with Anne Thibodeau, M.Sc. Nutrition, RHC™ and CEO of Horizon Coaching Solutions! She offers custom coaching and group programs to help her clients overcome obstacles that have them feeling “stuck” so that they can finally make a positive change in their nutrition and their life! Check out her new and exciting Horizon Coaching Solution’s VIP members, and receive 5 easy and healthy weeknight dinner recipes – ready in 30 minutes or less, detailed grocery list, delivered straight to your inbox every Friday morning!
www.facebook.com/horizoncoachingsolutions
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Sound Of Sleep Consulting Services
Enjoy the gift of sleep this Christmas! Diane Dauphinais is a Sleep Specialist that offers her expertise in Pediatric, Teen & Adult sleep. Eliminate the exhaustion, and achieve solid sleep routines with her unique support and guidance through any of her customized coaching programs found here!
www.facebook.com/www.soundofsleep.ca/
Remember to follow and share the Sound of Sleep Facebook Page to enter any of the GIVEAWAYS starting December 1st to enter your chance to win!
Here it is! The Sound Of Sleep Christmas Sleep Guide!
I have created a Sleep Guide – just for you – so that you can help your little one sleep a little more soundly as we approach 2017. This guide is a mix of my favourite products and must-do sleep strategies for any child. By the way there is a VERY SPECIAL GIVEAWAY included in this list that may just get you and your child closer to a full night of sleep very soon!
Make it early
When you are determining an appropriate bedtime for your child, make sure that it is early, especially if he is extremely fussy or has frequent melt downs. Bedtime needs to happen between the hours of 6:30 p.m. and 8:00 p.m. Why? There are a few good reasons.
- Your child needs 11-13 hours of consolidated night time sleep every night up until the age of 10.
- An early bedtime is essential for your child to feel happy, healthy and energetic throughout the day.
- Getting enough night time sleep helps brain development and growth in babies and keeps older children feeling focused and at their best all day long.
- A late bedtime leads to disruptive sleep patterns and frequent wake-ups throughout the night, leaving your little one feeling exhausted the next day.
To make bedtime earlier, you may need to move an activity to the weekend or get home a bit earlier to have your little one in bed at an appropriate time. And don’t forget the bonus of getting your child to bed by 8:00 p.m. – a couple of hours in the evening to have for yourselves!
Give your angel a HALO
To keep your little one cozy all night long put them in a sleep sack. I absolutely adore the HALO company. They supply sleep sacks that come in a variety of styles and fabrics and help to keep your baby safe and warm, eliminating the worry of loose blankets in bed or toddlers leaping over crib rails. Find a sleep sack for every child:
- For newborns the Swaddle is best and you can keep hands in or out before they begin to roll.
- Toddlers have freedom with their feet out by using the Early Walkers .
- There is even one for Big Kids in a bed!
To have peace of mind and know that your child is tucked in comfortably for the night, these wearable blankets are a worthwhile purchase.
Eliminate props
If your child is dependent on the use of an external item to help him fall asleep, then it will prevent him from developing an internal self-soothing strategy on his own. Some of the most common sleep props include falling asleep in one of the following ways:
- Feeding by bottle or breast.
- Motion (rocking, going for a car ride, bouncing).
- Needing a parent to lay with him to fall asleep.
When I meet a family struggling with their child going to bed or waking frequently, a prop is always present. Once we eliminate the prop, the child is able to sleep well and independently on his own.
Parents can compare this to how they fall asleep at night. We close our eyes and within 15-20 minutes we quickly enter into a peaceful slumber. We want our children to have this skill as well so that falling asleep is easy and prop-free, allowing for a consolidated and restorative sleep straight through the night!
Teach your child to tell the time
If you have a child over the age of two years old, getting him a clock will help him learn when it is time to wake up and when it is time for sleep. To do this, you have a couple of options:
- Make him familiar with number 7 and then get him a digital clock and cover up the minutes; then when the clock changes to the “magic 7” it is time to wake up!
- One of my favourite products is the Gro Clock. It has a screen that turns blue with stars when it is sleep time, and changes to a yellow sun when it is time to wake up. You can set it for a proper wake-up time in the morning and for naps. Your little one will be excited to let you know that his “sun is up!”
Sometimes you just need a little help
What can you do as a parent when you have tried every tip and trick but find yourself really struggling? It may have been months or even years since you have last experienced a solid 8 hours of sleep without being woken several times in the night. It is true that like everything else, sometimes you just need an expert to help you figure it out. Why?
- A Sleep Consultant can provide you with the support that you need and a clear plan to set you on the straight path to sweet dreams soon!
- We determine the reason why your child is struggling and what needs to be done to resolve it once and for all!
If any of this is resonating with you and you are tired of being tired, then enter to win my special Christmas Giveaway! A Private Sleep Consultation Package with me to help you get on track!
This includes:
- A Customized Sleep Plan for your child.
- 1-Hour Private Consultation by phone or via Zoom.
- 2-15 minute calls
- Unlimited email support for the first week of implementing your child’s Customized Sleep Plan.
To learn more about the benefits of working with a consultant, read about other families success stories.
Enter your name here for a chance to win! A name will be announced on Thursday, December 15, 2016.
There you have it! My best list of strategies, leading you to a happy and healthy night’s sleep! Best of luck to all of you who entered for your chance to WIN!
Wishing you all a merry and restful Christmas holiday with your families! Sweet dreams for a blessed 2017.
Diane
