Melatonin - Do you use it in your family?

MELATONIN - IS IT REQUIRED TO GET A FULL NIGHTS SLEEP?

A magic pill that means sleep.........could it be true? And when it feels like you haven't slept in days, months...or in my case 4 years, let's be honest a pill that could fix this seems like being given a life jacket on the Titanic.

For overtired parents who can't seem to get their kids on a healthy sleep schedule, the promise of a magic pill can be pretty enticing.
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Sadly it seems to me that more and more doctors and parents are turning to melatonin as a Band-Aid for sleep issues with their children. I get emails regularly from people telling me they are giving their babies and children melatonin to help them fall asleep at night, and I have serious concerns about this.

Here is an idea and I know I'm not a doctor but - put the ipad down, turn the tv off, take them out of the jumparoo and give their bodies chance for their OWN  internal melatonin to be produced and kick in before sleep happens.

Here’s the deal:

Melatonin is NOT a long-term solution to poor sleep habits. Healthy sleep habits need to be learned at a young age in order to set kids up for a lifetime of healthy sleep habits. While some studies have shown that melatonin can be helpful with autistic children and children with ADHD, most babies and children do not need melatonin; they need to be taught good, independent sleep skills.

Here’s why:

Melatonin is a hormone that is secreted by your brain and is present in every person’s body. According to the National Sleep Foundation, “no other hormone is available in the United States without a prescription. Because melatonin is contained naturally in some foods, the U.S. Dietary Supplement Health and Education Act of 1994 allows it to be sold as a dietary supplement. These do not need to be approved by the Food and Drug Administration (FDA) or controlled in the same way as drugs.”

Dr. Johnson-Arbor, a Hartford Hospital toxicologist, says, “It’s (melatonin) possibly thought to affect growth, and to affect sexual development and puberty.” Other side-effects can include headaches, drowsiness and stomach ache.

According to the National Institutes of Health, “Melatonin should not be used in most children. It is possibly unsafe. Because of its effects on other hormones, melatonin might interfere with development.”

You're the parent, the decision is yours. I just want to share that the best long term fix for sleep issues is to deal with the root cause. Teach your baby or child the skills they need to sleep properly - just how we as parents teach them manners, to use a knife and fork, to ride a bike and to brush their teeth. Sleep is no different and great sleep associations and habits need to be taught. There’s no need to put your kids at risk just to get them down for the night.

As always, get in touch if you want to have a chat about your little one's sleep issues. I am always happy to have a conversation and share tips if you want them.

Happy Sleeping People

Time To Sleep Consulting

Carly Wintle

778-877-6380

http://www.timetosleepconsulting.com/

Thumb suckers - Giving up the thumb!

Giving up the Thumb

 

Solving thumb sucking in a few easy steps

It’s happened.  Your child has discovered that sucking his thumb is even better than his favourite stuffed cat and Winnie the Pooh blanket when it comes to comfort. He sucks his thumb while falling asleep, while watching TV, when she’s scared, when he’s upset.  And maybe up until now it hasn't been an issue, as he was only using it for a few minutes at a time to soothe himself, but now you’re thinking it's time to try to cut this habit out.

While it’s perfectly reasonable to want your child to stop, it might be good to know that some of the perceived dangers of thumb sucking might not be based on fact. Here are some common misconceptions:

The myths

1.  My kid will still be sucking his thumb when he’s 12!

Not likely. Statistics show that less than 9% of children who suck their thumbs still continue over the age of 5, with the vast majority breaking the habit between the ages of 2 and 4. And of those kids still sucking their thumbs at 5, most will stop as they start to identify with their peer groups and don’t want to be the only one in kindergarten with their thumb in their mouth at story time.

2. It will ruin her teeth

This can be true, but only after the kids get their permanent teeth, which will start to happen between 6 and 8. In older kids, chronic thumb sucking can start to change the shape of the oral cavity. But luckily, the vast majority of kids will have stopped on their own by then anyway.

3.He’s using it as a crutch

While it’s true that young children who discover their thumbs do use it for comfort, this doesn’t necessarily mean they won’t be able to learn coping mechanisms for dealing with stress or self-soothing later in life.

4.  A pacifier is better

Lots of parents tell me they would rather their child use a soother, because at least they can take the soother away. But in my experience lots of parents say this and then don't actually take it away! If the soother is their child's sleep prop, and they use it for comfort, then it becomes just as difficult to take away from the child. Lots of parents let soother-use linger on way longer than they planned to. I had one client who confessed that she still let her 6-year-old sleep with his soother because of this very reason.

So with these common fears out of the way, there really is no right or wrong, only a personal preference of the parent’s. Just like some mothers use bottles and others breastfeed, or some parents use time-outs and others don’t, there are many different ways of doing things. If you’ve decided that thumb sucking needs to go, here are some ways to help your child give it up for good. These tips are designed for kids 3 years and up.

The key to solving thumb sucking is getting to the heart of why your child sucks her thumb. Every child is different, and some might only use their thumb when they’re trying to sleep, others only when they’re upset, and others at every opportunity! In each case it has become a habit and as we all know, habits are hard to break.  One really effective tool is the reward system. Offering a benefit to NOT sucking their thumbs is sometimes all the encouragement kids need.

But first it's important to find out why and when your child turns to her thumb.

Step 1. For the first week, keep a pen and paper handy, and write down every single time you see your child's thumb in her mouth. At the end of the week, go through your list, and see if there are any consistencies. Does she always suck her thumb around 4 p.m. while watching her favourite show? Does he suck his thumb around the other toddlers at the playgroup because he’s nervous or shy?

Step 2.  Identify what the payoff is for your child. For example, if you notice that every time she hurts herself she sticks her thumb in, then a conclusion would be that her thumb helps her deal with pain. If you notice that the thumb goes in whenever she’s watching TV, then the thumb is being used when she’s idle.

Step 3. Remind and distract: Now that you know what she’s using it for, you can offer her something in exchange for the thumb. For example, if she’s about to watch her favourite show, offer her a bowl of grapes to eat while the show is on. If he sucks his thumb when he gets hurt and he just tripped on the stairs, you can rush over and offer him a long hug followed by a quick distraction like a game or favourite toy.

Step 4. A reward chart for a day completed with no sucking can be helpful. You can offer your child a treat or small toy at the end of the day if she’s successful. I also find that the more immediate the reward, the better the outcome. If your child is old enough, suggest that she come tell you whenever she feels like sucking her thumb and doesn’t, so you can offer up a reward. It doesn’t have to be a big treat, just one M&M or gummy bear for each time she resists the urge.

Nighttime thumb suckers: Bedtime tends to be a very popular time for thumb sucking, so you will need to find some other alternative that can be just as comforting. Tying a ribbon around the thumb, or a light pair of gloves can work as a reminder so when your child brings his thumb to his mouth he gets an instant reminder about what the goals are. You can also buy your child a new sleep toy that has texture that he can rub his thumb against instead of sucking it.

Remember that bad habits are hard to break and it takes time and encouragement. I don't find that punishment or nagging work well when trying to discourage a habit. Children are notorious for power struggles, and you don't want to turn it into a battle of wills.

 If the child is old enough, you can sit him down and tell him about a habit you tried hard to break (drinking coffee or nail biting, for instance) and make it clear why you'd like him to stop this behavior. If you can think of a way to make it about him rather than you, you'll have better success. So for example, if you’re worried about his teeth, you could say how great it would be if he had the best smile at soccer pictures next week. This will help internalize the process.

Once your child sees that there are other things he can do to self-soothe, and has been reminded enough times to take her thumb out of his mouth, he’ll stop sucking his thumb before you know it!

Time To Sleep Consulting

Carly Wintle

778-877-6380

http://www.timetosleepconsulting.com/

White Noise - To use or Not to use?

Hands up if this sounds familiar…

Your fussy baby finally falls asleep for her afternoon nap and you sit down for a much needed moment to yourself only to hear a car with a broken muffler roaring down the street. Just like that, Sleeping Beauty is wide awake and mad… NOT a good combination.
Or maybe you live in the country and you’re awoken at dawn by a wailing infant who has adorable (but ridiculously loud) birds chirping outside her window.
Environmental noises are a fact of life that you can’t do much about… but there IS something you can do about your baby’s ability to sleep through the noise. In my experience, white noise machines can be a lifesaver when it comes to helping babies fall asleep — and stay asleep.

There are lots of options out there and they don't need to be expensive. There are CD's too that are great and can be taken in the car and on holidays. You just want something that blocks out a lot of these day-to-day noises that can startle and wake a child.

And although it might seem unnatural to create noise when you want your baby to go to sleep, remember: it wasn’t exactly soundproof in the womb! Your child is actually quite used to noise by the time he’s born because he’s been listening to you talk, your stomach gurgling, and the sound of the family and the TV and the car radio while in utero.

Believe it or not, complete quiet can actually be more confusing to a newborn than background noise.
One of the biggest benefits of the white noise machine is that it helps babies fall back to sleep if they wake up. This means their nap times will last longer and they will be less likely to fully wake in the night.

The main concern parents have about trying this is usually about their child becoming “addicted” to white noise, and that’s a valid point.  My experience is that there’s absolutely no need to worry about this. A white noise machine IS NOT being used as a “sleep prop” – like a soother or being rocked and sung to. It’s there to block out noises that you can’t control that might be waking your child.
When you’re ready to wean your child off the machine, simply turn the volume down a little every night until you’re not using the sound at all.

Hail white noise machines.....may longer sleep cycles continue I say!

Time To Sleep Consulting

Carly Wintle

778-877-6380

http://www.timetosleepconsulting.com/

Transitioning Naps - Going from Two naps to One...How?

Transitioning from Two Naps to One

Following on from last weeks blog about moving from 3 to 2 naps..........here are the steps to move from 2 naps to 1.

Step 1 : Start by moving morning nap later by 1/2 an hour.  If he usually naps at 10 move it to 10:30, do this for three days, allowing the child to sleep for as long as they like.

Step 2: Whether the child is napping well in the afternoon or not make sure they still have a quiet time in their crib around 2:30.  It will help take the edge off until bedtime.  Leave him in the crib for one full hour.  He may not sleep but at least he’ll have had some down time on his own.  If he does fall asleep don’t’ let him sleep past 3:30-4 so you can keep his bedtime on track.

Step 3: If your baby did not sleep during the afternoon “quiet time” then you will need to move her bedtime up as early as 6:30 to prevent him from becoming overtired.

Step 4: On day four move his morning naptime back another half an hour to 11:00am. And continue with this time for the next three days.  Follow the advice given in Step 2 for your baby’s afternoon quiet time and bedtime.

Step 5: On day seven move naptime back half an hour to 11:30am for yet another three days.  There probably won’t be any time for afternoon quiet time by this point and you may find your child very hard to deal with around suppertime.  Remember, it’s ok to put him to bed early.  It’s much better than living with an unbearable child!

Step 6: On day 10 move your baby’s naptime to 12pm.  This means that you might have to move lunchtime up to 11:30 for a while.  Don’t be surprised if your little one starts nodding off in the highchair for a few weeks.

Keep in mind:

·         It can take up to a month to fully adjust to one nap.

·         To help with morning grumpiness try taking him outside or giving him a snack.

·         Naptime will likely be around the 12+12:30 mark for several months.  A 1pm naptime is more common around 2 years of age. 

·         If you try to push the naptime too late you run the risk of your child getting his second wind and being more difficult to put down later on.

·         If you miss the window of time that your child is starting to get tired you will be in the overtired state which means it will be more difficult for him to fall asleep.

·         Bedtime needs to be earlier to accommodate the lack of a nap during the day. Recommended time is around 7pm.

·         You are not alone, 85% of clients struggle with naps, and they will come with time!  Remind yourself of the accomplishments you have already made and try not to focus on this and before you know it naps will be like clockwork too!

If you want to discuss further or want some help to make the transition one smoothly - give me a shout!

Time To Sleep Consulting

Carly Wintle

778-877-6380

http://www.timetosleepconsulting.com/

Transitioning naps - Going from three to two....How?

Transitioning From 3 Naps to 2

It doesn't have to be a night mare, it just needs to be managed right. It isn't as easy as flicking a switch. And don't be sad parents that one nap is now gone....they just need to transition to different lengths at different times!

·         Nap times needs to be adjusted by 30-45 minutes to bridge the gap in daytime hours.

·         If nap schedule was 8:30, 12:30 and 3:30, the new schedule needs to be 9:00/9:30 and 2:00/2:30

·         For some children, this instantly improves nap length or for some children it decreases nap length in the beginning due to over-tiredness.

·         If nap length decreases, a 3^rd nap in the car or stroller can be used to take the edge off before bedtime.  This is meant to be just a short catnap of 15-20 min.

·         In order to make the transition, push the nap time back by 15 min for 3 days (eg. If nap was 8:30, go to 8:45 for 3 days).  Repeat the pattern every 3 days until the desired nap time is achieved.  This may be a time when you use the above-mentioned 3^rd cat nap to get them through to bedtime.

·         You will likely notice your baby still appears tired at their usual naptime, so you will have to distract them to get them to the desired nap time. 

·         Moving bedtime earlier by 30 min for 2 weeks can help with the gap in time and prevent overtiredness.  Even though 6:00 may seem far too early for bed, it is only for 2 weeks to help get through this transition.

·         It takes the body 4-6 weeks to fully adjust to a significant change in sleep patterns so don’t expect your child to adjust immediately.  If it seems that naps are getting shorter or more difficult, please stick with your plan even though your baby may seem a little cranky.  Remember to use the 3^rd catnap and/or an earlier bedtime to get through the transition.

If you want to discuss further or want some help to make the transition one smoothly - give me a shout!

Time To Sleep Consulting

Carly Wintle

778-877-6380

http://www.timetosleepconsulting.com/

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Does Your Child Wake Up In the Night From A Dirty Diaper

Here are some pointers if you have an overly excited pooper on your hands:

I know as a parent who had a night time pooper what it feels like! I  was torn as - I worried it would wake her up in the middle of the night but worse, what if it didn't and she woke with diaper rash! It was a no win situation.

• Evaluate your child's diet. Have you recently started to give solids or new foods? Time may fix things and possibly even more solids (though too much at once may make things worse).  Maybe you can change around the timing of when you give solids or just change the type of food you give at certain times. If you are having night poop problems, high fiber early on in the day may help your child poop then and not later.
• Evaluate your diet if you are nursing. Some moms swear their babies poop shortly after eating or drinking certain things.
• Look at the timing. Maybe she is pooping right upon waking in the morning and not actually in the middle of the night. 
• Are you potty training? Some kids will hold in their poop during the day then go during sleep times because they relax and/or because they are put in diapers/trainers.
• With a younger child doing the eat/wake sleep cycle can help avoid a poop during naps. With an older child, letting her run around for a few minutes before a nap, often in private, helps to get out the poop, if there is one, before the nap.
• Wait it out. If you have a newborn, it'll probably go away on its own. If you have an older child, still wait it out. More likely than not it'll pass before you know it. If not....
• Try good old wake to sleep like I did. I know. I mention wake to sleep a lot but it is such a nifty sleep tool.

One extra thing. Whenever my kids have taken longer than usual to fall asleep and they are playing like nobody's business, it is often a poop. So make sure to check this out. You'll probably figure out exactly what your child does in this situation after some time.

Wait, I just thought of another thing. If you've got a child that likes to sneakily poop during sleep (as in they wake, poop, then drift off to dreamland again) then make sure you put some diaper ointment on their little bums. You don't want to wake up to some sore red bum cheeks in the morning. Ouch! While we're on the subject, I suggest lansinoh or aquaphor or really, anything that doesn't reek and stain everything white or brown or any other color.

And that's enough about poop!

Time To Sleep Consulting

Carly Wintle

778-877-6380

http://www.timetosleepconsulting.com/

Keep Sleep On Track When Spring Arrives

What Daylight Savings Mean To A Parent!

Yay! An extra hour in bed,,,,,if you don't have children! Spring is here and Summer is to follow. Flowers are blooming and new life and colour are everywhere. Let's jump for joy.....say people who have no children or older children! Daylight savings starts each Spring season.  It is time to “spring forward” the clocks.   It can be a dreaded time for parents of young children because with this, comes an adjustment that does not happen immediately.  This is because children tend to be more structured in their bedtime and wake up around the same time each morning. That is why people can usually see a greater affect on children when the time changes. 

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

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

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

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

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

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

Happy Spring Everyone!

Time To Sleep Consulting

Carly Wintle

778-877-6380

http://www.timetosleepconsulting.com/

www.timetosleepconsulting.com