New Mama Nutrition Tips

Be Well With Beth

Being a good mom means being the healthiest mom you can be. Don’t forget about yourself in your new equation. Treat yourself well and the impact will travel!

Mom leaning on counter while her baby sleeps on her chest

Thank you to  Beth Auguste  of  Be Well With Beth  for sharing these tips!  

The Big Stuff:

Why nutrition matters in the postpartum period:

  • Energy
  • Healing (you have a wound, it needs protein, vitamins and calories to heal!)
  • Hydration (You lose a lot of fluid postpartum, lactating or not)

What about weight loss:

  • For lactating mothers, don’t lose more than 4.5 pounds per month (beyond the initial inhospital weight loss).
  • Calories shouldn’t be below 1500.
  • If you were well nourished prior to this, you should be able to exercise without compromising lactation.
  • In general it is a good idea to lose no more than 10% of your body weight in a 6 month period. Weight loss that is more extreme than this may cause side effects like gallstones and may be less likely to last.

How to think simply about maintaining a balanced diet:

  • Think about the MyPlate, 50% is produce, 25% is protein, 25% is starch.
  • At every meal and snack ensure you have a source of protein, a healthy fat and a high fiber carb. (The carb will give you the energy you need right now, the fiber will fill your belly, the fat will coat your stomach and slow the digestion of your meal, the protein will give you the energy you need for later and will help your body with maintenance). Hydration! Aim for half your body weight in ounces

How to eat healthy when you are sleep deprived and have no time and only one hand:

  • Stash these snacks everywhere: 
  • 100 calorie packs of nuts and dried fruit 
  • Apples/grapes.. Any fruit you find easy to eat with one hand and that won’t rot if you forget about it for awhile! (You can premake a snack bag with grapes and ¼ c. nuts). 
  • Water bottles (yes, you might have a water bottle on the right end of the couch, but what if you get stuck under baby on the left side! Seriously, stash bottles everywhere). 
  • Rx bars 
  • Grass fed beef jerky 

Keep these easy to grab and eat foods in your fridge:

  • Chia squeeze pouches 
  • Yogurt pouches... Yes. they are meant for kids but they are great for a one hand snack! 
  • Baby carrots and cheese sticks (eat together with a side of high fiber crackers). 
  • Hard boiled and prepeeled eggs with sugar snap peas or mini bell peppers 

Frozen foods that make quick but healthy meals or snacks:

  • Cauliflower rice, 3 minute frozen brown rice, peeled/cooked shrimp, spinach, seasoning. 
  • Frozen squash or sweet potato chunks, grilled chicken strips, frozen sliced peppers. 
  • Frozen lentils, spinach, seasoning. 
  • Tres Latin pupusas (at sprouts) 
  • Hilarys broccoli casserole bites (at sprouts. Gluten Free, Soy Free, Nut Free)

Store bought foods that make quick meals easy:

  • Salad or stir fry kits. All you need is to add protein (canned beans, frozen shrimp, tofu squares). 
  • Baked preseasoned tofu squares 
  • Roasted chickpeas, edamame or soy nuts 
  • Minute oatmeal with a spoonful of nut butter stirred in

When people want to help you:

  • It is OKAY to ask for what you want/need. Show your gratification and tell that person that you are on casserole overload and would greatly appreciate some protein and produce. Usually they are happy to know they are the *one who brought you the thing that makes you really happy!
  • If somebody wants to buy you a gift card, you can direct them to these healthy meal resources (the food comes to your house ready to heat and eat, some is frozen so don’t have to rush to eat it all at once).

HomeAppetitphilly.com

WhatACrockMeals.com 

EatPMP.com  

FreshNLean.com/locations/philadelphiamealdelivery

BistroMD.com

IoNutrition.com/philadelphiamealdelivery   


Beth Auguste is a registered dietitian nutritionist who can help you learn what healthy eating means for you based on your health history, your lifestyle and your family’s needs. Learn more at Be Well With Beth.

Boy playing with a toy rocketship
By Erica Desper 12 Mar, 2024
Whether embarking on helping your baby to sleep more independently or battling another round of anxiety in your older child, routines and rituals are the keys to success – both theirs and yours. When the time comes to turn out the lights, separation anxiety, fears, and stalling can creep in, quickly turning your peaceful independent sleeper into a tearful, clingy “just one more” and “don’t goooo!” mess. Here are 3 tips to help them back on track and maintain your sanity. 1. Have a Clear and Consistent Routine Never underestimate the power of a routine for your baby, toddler, or older child. Knowing what happens first, next and when the routine will end prepares the brain and body to relax for sleep and creates a sense of security that can go a long way toward decreasing stalling tactics and anxiety. Elements of your routine should remain the same from night to night, and should be carried out in the same order — such as “We read one book, we sing two songs, then Mommy will turn out the light, and blow one last kiss.” Some experts recommend reading the same few books and singing the same songs, especially when first instituting a routine. Hearing the same lyrics each night sends signals to the body and the brain that, in time, will make your child begin to feel sleepy. As well, novelty can be too stimulating for some children. If reading the same books isn’t an option, consider creating a small group of bedtime books from which your child can choose or keep books out of the room and have your child select just two to bring into the room/routine each night. Limited choices are helpful, not only for our little ones but for us as parents too! 2. Create a Goodbye Ritual Children have trouble letting go of the day and, while turning out the light can be difficult, a closing ritual comfortably signals that the routine is over and sleep is now the only option whether you are leaving the room or staying until your little one is asleep. My son was a Master Staller – always asking me to stay for “one more minute” or wanting to tell me “something very important”. Combine his stalling expertise with a 3 year old’s typical nighttime fears, and I soon realized we needed a routine to redirect all that anxious energy and get me out of that room peacefully! Enter rocketship kisses. Since my son loved all things outer space and anything that was silly and exaggerated - and since humor often dispels anxiety -I suggested he throw me a “rocketship kiss”. I stood at his bedroom door and he threw me my kiss. I pretended his kiss was SO powerful it launched me down the hallway very dramatically, complete with knocking into walls and sound effects. He found it so funny that he forgot to be anxious and began looking forward to the end of our nightly bedtime routine. The tradition has grew and morphed into other silly types of kisses. Each night I would let him choose what kinds of kisses he would throw and whether he would throw one, two or three. Of course he always chose three but providing the option gave him a measure of control and a sense of agency— which brings us to my final tip. 3. Provide Limited Choices Every ritual or routine must suit your baby’s age and abilities. The older your child, the more options you can provide, but always keep it simple and allow your child to think he or she is controlling the process. The trick? Use choices only when appropriate and determine what your child can choose from. For example, rather than opening the drawer of 12 pairs of jammies and asking “Which pajamas do you want to wear? try presenting your child with two preselected pairs and asking “Do you want to wear your green pjs or the blue ones?” Rather than “How many books do you want to read?” ask “Shall we read three books or two tonight?” Preschoolers often feel powerless so, if cooperation is what you are after, allow your child to make choices in this way. Where can you add predictable elements to prepare your child’s body for sleep and create a sense of security? With a little thought and maybe even a flourish of fun or silly (hard to muster at the end of the day, I know!) you can create your own “rocketship kisses” and be well on your way to a more peaceful bedtime!
Spring Daylight Savings Baby
By Erica Desper 27 Feb, 2024
While springing forward is not quite as disruptive as falling back on the clock, it can leave your little ones feeling “off” for a few days. Don’t panic! Even the most sensitive children can adjust. Her e are some tips to help your family prepare and adjust to any time change: An overtired child has a harder time adjusting and coping with any change. Make a special effort in the days approaching the time shift to ensure that your child gets adequate sleep . When the clocks change in either direction, be sure to head outside with your baby first thing in the morning or at least open the curtains and let in the natural light. Early morning exposure to natural light helps to set/reset your child’s internal clock and adjust to the change. Aim for 30 minutes of sunlight each morning for about a week following the change. Also be sure to “put the house to sleep” by dimming lights and activity about 30-60 minutes before the goal sleep time to prepare their brain and body to fall asleep earlier. There are a few ways to approach springing forward. You can decide which to use based on how the current schedule is working for you and on your child’s level of sensitivity to differences in timing. Option 1: Do Nothing (Great for Early Risers!...And Very Young Babies) If your older baby or child is waking too early and this is leading to a schedule that is less than ideal, this is the time change for you! You can use the later morning wake time to shift nap(s) and bedtime to the later timing you’ve always wanted. For example if the schedule prior to the time change was wake at 5:30 am, nap at 11:30 am, and bedtime at 6:30 pm, it would now look like wake at 6:30 am, nap at 12:30 pm and bedtime at 7:30 pm. The span of awake times between sleep remains the same so your child won't likely notice the difference. Voila! For young babies who are not yet on a set clock schedule (under 4-6 months of age) and, instead, need to sleep every 60, 75 or 90 minutes, simply follow that pattern and act as if nothing has changed. Option 2: Jump to the New Clock (Ideal for Adaptable Kiddos) If the current schedule is working for you and your child, your goal is to get back to those clock times – but on the new clock- as quickly as possible. This requires waking your child at their typical wake time on Sunday morning and offering meals, naps, routines and bedtime at the same times on the new clock as you were before. Keep in mind, however, that everything will feel a full hour earlier to your child (because it is!) so there is a potential for a bit of a struggle falling asleep. For example, if bedtime is usually 7 pm you would put baby down at 7 pm on the new clock but it may feel like 6 pm to them. As a result, they may not fall asleep as quickly or easily. You may need to be a bit more flexible and offer some extra support at bedtime but with this method they should adjust rather quickly – typically within a few days to a week. Be choosy about how much support you offer (if any) and how long you offer it. Meaning, avoid old habits that have been eliminated such as fully assisting to sleep in favor of lesser interventions such as checking on baby briefly at intervals. If you know your child is prone to unpleasant behaviors when they are under tired (i.e. coming out of bed a bajillion times at bedtime!) you may want to consider shifting their schedule in advance. Option 3: Prepare 4 or More Days in Advance (Ideal for Very Sensitive Kiddos, Not Usually Necessary) If your baby tends to be more sensitive to shifts in timing, you may want to prepare for the change by gradually shifting their schedule in advance. This approach spreads the hour difference over at least four days which, in our experience is not usually necessary for the spring change. For example, starting on Thursday morning wake baby 15 minutes earlier than usual* to start the day. Then offer meals, naps, and bedtime 15 minutes earlier as well. On Friday wake baby 15 minutes earlier than you did on Thursday (30 minutes earlier than usual) and repeat this process on Saturday and Sunday. For a baby who generally sleeps from 7:30 pm-7 am and naps at 9am and 1pm, for example, you would wake at 6:45 on Thursday morning, move naps earlier to 8:45 and 12:45 and put them to bed at 7:15. Then on Friday wake them at 6:30 and put them to bed at 7:00. On Saturday wake them at 6:15 and put them to bed at 6:45. By Sunday when you wake them at 6 am it will read 7 am on the new clock and you will be back to their usual clock schedule, without it feeling a full hour early. Wednesday: Wake 7:00am, Naps 9:00am & 1:00pm, Bedtime 7:30pm Thursday: Wake 6:45am, Naps 8:45am & 12:45pm, Bedtime 7:15pm Friday: Wake 6:30am, Naps 8:30am & 12:30pm, Bedtime 7:00pm Saturday: Wake 6:15am, Naps 8:15am & 12:15pm, Bedtime 6:45pm Sunday: Wake 7:00am (on the new clock), Naps 9:00am & 1:00pm (on the new clock), Bedtime 7:30pm (on the new clock) If you are unable to shift the schedule in advance, or want to spread it over two days rather than four, use the split the difference option. Option 4: Split the Difference (The Most Realistic Option for Many) If all that advanced shifting and waking seems unnecessary or feels too complicated but a one hour jump feels like too much, then you may fall into the camp of splitting the difference and taking just two days to catch up to the new clock. For example, let's say baby usually wakes at 7am, naps at 9am & 1pm and goes to bed at 7:30pm. To spread the hour change over just two days, wake them at 7:30am on Sunday and put them down for their nap 30 minutes later than usual* at 9:30. They will be only 30 minutes under tired rather than the full 60. Do the same with all other meals and sleep periods throughout the day. Then the following day shift 30 minutes more so everything is happening at their typical times on the new clock. Or, for a non-napping child whose bedtime is 8 pm, you could put them down at 8:30 which will feel like 7:30 to them. Then the following day, shift 30 minutes again landing back at an 8 pm bedtime on the new clock. Sunday: Wake 7:30am, Naps 9:30am & 1:30pm, Bedtime 8:00pm Monday: Wake 7:00am, Naps 9:00am & 1:00pm, Bedtime 7:30pm Regardless of your approach, be prepared that the days and nights will feel a little strange to your baby who can’t really understand what is going on. Don’t stress if your child doesn’t adjust quickly. While most adjust within a few days, some can take a few weeks to fully adjust! And remember that springing forward can mean daylight at bedtime and much earlier in the morning which can interfere with your child’s ability to fall or stay asleep. Don’t fall into the trap of shifting bedtime later waiting for it to grow dark or of letting baby start the day as soon as the sun comes up. Instead, consider purchasing room darkening shades or blackout curtains to keep your little one on track. If all else fails remember that Spring is coming. Sunshine and fresh air make parenting feel SO much better :) Need support for this or any sleep struggle? Our team is here to help! *It is important to note that, if you are shifting the schedule in advance of this change, you are shifting the schedule incrementally earlier. However, if you are shifting after the clocks have already changed, you are shifting incrementally later. **As Amazon Affiliates we may earn from qualifying purchases**
By Amelia Kinsolving 03 Jan, 2024
As I am typing this it is January 3rd. Welcome to the new year! My kiddo returned to school this morning, and I am feeling like I am coming up for air after drowning in the holidays. The lack of our consistent daily schedule combined with extra holiday to-dos and a diet of holiday treats has left me feeling very foggy. I often feel like this after the holidays, so I know what I’m going to do today to give myself the breath that I need and to prepare to return to our regular life. Here are my tips for a post holiday reset. 1. Reset Your Space A favorite author/content creator K.C. Davis has a book called “How To Keep House While Drowning” . I highly recommend it. From the tips in this book, I have learned to reset my space as a kindness for myself. I use a visual timer and set 20-30 minutes (or 5 minutes if I’m feeling really bleh) and race the clock to get as much as I can done. For me this looks like returning toys to their bins, putting laundry in the hamper, dishes in the dishwasher etc. I am not deep cleaning anything, but rather just returning everything to its “home”. Post holidays, there are likely new toys in your space, so you will need to find those things homes. I did a Target drive up order for 2 new bins the day after Christmas even though I did my very very best to limit the new toys coming in. I’m convinced this is an un-winnable battle that goes on forever, but I try nevertheless. 2. Visual Schedule For Children We like to use visuals in my home. During the holiday we fall off of the bandwagon a bit, but today we will return to making sure the schedule is correct and up to date. Be cautious not to overpack your schedule this week. Return to your normal activities and be kind and patient with yourself. 3. Check Your Calendar For The Week Whatever calendar you use, check it and make sure you 100% know what’s on it for the week. Is it missing anything? Is there something on there that’s not correct? We are heading back into real life so we want to make sure your organizational tools are up to date. I have an appointment on my schedule for this week that had been entered incorrectly, but I managed to catch that this morning with this check in. 4. Groceries/A Plan To Eat Meals I have been surviving on holiday snacks and treats for a week. I did a grocery order and planned out our meals for the week. If you struggle with this area check out our friends at HomeCooked . 5. Laundry! I haven't touched the laundry since before Christmas, which is not a great move in a house with little humans. I am working to get the laundry mountain taken care of today. If this is an area where you struggle, you can check out our friends Lessen The Loads ! 5. Practice Self Care (Whatever That Means For You) In order to return to real life, you need to be kind to yourself. For me this looks like some fancy skincare and/or a walk outside. Whatever that looks for you, try to make some time for yourself, especially this week. Will I accomplish every single one of those goals to the extent that I would like to, probably not. However, having a plan and goals will help me to jump back into the swing of things and find the breath of air that I need.
Baby Playing with Holiday Decorations
By Safer Babies 01 Dec, 2023
Safer Babies has you covered with this list of practical ways to keep your little ones safe while decking the halls & celebrating at home. DECORATIONS Make sure your holiday decorations include items your child CAN touch & feel. Place any decoration that would not be safe if used as a toy out of reach of the child. Never leave your child alone in a room with lit candles. Don't leave lit candles near air vents, open windows, or ceiling fans, or on tablecloths or runners where they can get pulled down. Even better, consider using flameless candles. Keep holiday plants at a safer distance from young children & pets. Eating holly or mistletoe berries can cause nausea, vomiting, diarrhea, and drowsiness. If eaten in sufficient amounts, severe symptoms can occur. Watch out for berries that fall to the floor. Poinsettia and Christmas tree needles may cause mouth/throat irritation, stomach upset, or irritate the skin if handled by children. So keep poinsettias at safe distance from young children, and vacuum tree needles regularly. Spray snow is safe when it is dry. But it is an aerosol that contains chemicals that can irritate the lungs, nose, and eyes if inhaled when spraying. Tip: Follow directions and spray in well-ventilated areas; don’t spray near children. Consider placemats rather than tablecloths. Tablecloths can get pulled leaving the hot, breakable or flammable contents of the table to fall. TREES Use a wide-based stand & secure your tree to the ceiling or wall with fishing line + an eye-hook. Consider using non-breakable ornaments. Plastic, cloth, paper, felt & ribbon decorations are great alternatives to fragile glass & ceramic. If you choose breakable ornaments, put them only on the upper branches of the tree, & attach them securely with florist wire. Use non-breakable ornaments on the lower branches. To prevent burns, use LED lights that stay cool. Replace ornament hooks with string or ribbon or florist wire. Do not put any chemical preservatives into the tree water. They might be toxic if your child ingests some of the water. Avoid trimmings that resemble candy or food that may tempt a young child to eat them. Do not use tinsel. It is easy to swallow and causes intestinal blockage. And it can wind around the baby's fingers, cutting off circulation. Also, certain brands contain lead. If the above suggestions don't work: consider placing a play yard gate system around the tree during the hours your little one is awake. Consider getting a tiny tabletop tree for your playroom, with kid-friendly ornaments, or hand made paper ornaments. Or use a paper or sticker material Christmas tree that can be affixed to the wall. Your child will have fun decorating and redecorating throughout the season and will love having one tree that is their domain GIFT WRAP Ribbons, gift wrap, packing material, and plastic wrapping pose choking, suffocation & fire dangers. Dispose of them as soon as they come off a gift. Gift wrap may contain traces of lead. Prevent children from chewing on it. TOY SAFETY Select toys to suit the age, abilities, and interest level of the child. Recommended age ranges are listed on the packages. Toys that are too advanced may pose safety hazards for younger children. Young children can choke on small parts contained in toys or games. Children under the age of 3 cannot have parts less than 1.25 inches in diameter and 2.25 inches long, per government regulations. Button batteries and magnets can be found in toys, musical greeting cards, remote controls, hearing aids, and other small electronics. They pose danger to children and can result in serious stomach and intestinal problems, including death. If a toy has a battery compartment that seems like it can be easily opened, you can tape over the area. If it still seems too accessible, consider keeping that toy away from your child until they are old enough to keep small items out of their mouth. Small, powerful magnets are part of some building toy sets, many of which have been recalled. Watch for strings and straps that are more than 12 inches in length, for example on pull toys. They could be a strangulation hazard for babies and small children. And remember: Infants & young children feel stress at holiday time, just as parents do. Take breaks! Play. Read a book. Cancel something! Sing. Dance! Cuddle. Enjoy.
Sleepy baby dressed in Christmas outfit
By Erica Desper 01 Dec, 2023
With the holidays rapidly approaching, your mind is likely spinning with thoughts of shopping, cooking, decorating, and packing. One thing that can easily be overlooked is how to keep your children from losing too much sleep. Travel, guests and festivities can take quite a toll on little ones, particularly if you are traveling through time zones. Here are seven tips to keep in mind that can save just a small piece of your child’s slumber – and your sanity! – this holiday season. Go with the Flow Most importantly, remember that the holidays are a time to connect with friends and family and enjoy yourselves! Trying to keep your child’s routines and schedule exactly the same will likely be an exercise in frustration. If your little one is flexible and not overly sensitive to over tiredness you may be able to throw caution to the wind and just get back on track later. That being said, more sensitive children have a harder time rolling with the punches and you are the one who has to deal with your overtired child when the guests leave! For that reason, feel free to assure Grandma that she will be the first to hold baby when they wake from their usual nap and whisk them away. Be Prepared Be sure to bring pieces of home with you when packing. Pack your child's sleep sack, sound machine and lovey or favorite stuffed animal which can help ease the anxiety that often comes with sleeping in a new environment. If you will be using a pack and play you may want to do a few practice runs by having them sleep in it at home first so it isn’t a totally foreign space. If your child is sleeping in a bed consider bringing a portable bed rail. I’ve even gone so far as to pack black trash bags and tape to black out bright rooms for my light sensitive guy. You can’t really travel light with kids anyway so why not be prepared! Plan Ahead As much as possible try to ensure that your child is well napped before you leave. That way, if the rest of the day doesn’t fall into place, they won’t be quite as overtired. (Hopefully!) If you are hosting guests, try to schedule their arrival after the first nap of the day. That nap typically is the most important one and will give your child a head start on the day. Adjust Where Necessary If you are traveling to a different time zone the best approach is to get onto the new local schedule as soon as possible. When traveling late at night, it is fine to allow a day of sleeping in and off naps but then be sure to get onto the local schedule the next full day – even if it means waking your child the next morning. If they usually wake at 7 a.m. at home, wake them at 7 local time. If you travel earlier in the day but your child’s nap happens late, say starting at 3:00 instead of 12:00, wake them early enough from the nap that he can go down at their normal 7 or 8 bedtime on the local clock. A few car or stroller naps on vacation are okay! You can get back to normal as soon as you get home and some sleep is definitely better than none. Take a Break If you are in the process of sleep training at home you will likely need to resign yourself to a vacation from that too. Since consistency and scheduling are key to improving sleep habits, you likely won’t have much success while traveling. If you are hosting guests you may be less willing and able to enforce the sleep “rules.” Just be sure to get back to your regular routines as soon as you get home and the guests leave. Catch Up When You Return Yes, it is ideal to keep your child’s schedule on track but don’t sacrifice all the fun of your trip. If you can jump back to an ideal schedule and house rules when you get home it takes most little ones just a few days to adjust. Even when you CAN stick to the schedule travel can leave your child overtired and cranky. When possible, try to make the first full day at home all about catching up on sleep and recovering. Remember It's Temporary If all else fails and your little one moves into full meltdown mode remember that this too shall pass. (And maybe leave the kids with Grandma until it does.) Happy Holidays!
By Amelia Kinsolving 15 Nov, 2023
If you have a little human in your life, then you know that holiday plans and schedules can be a little bit complicated. How and when are we traveling? Is that going to create a nap problem or push bedtime too late? What food will be available? Should I pack snacks? What about toys? And if you have recently been working on potty-training, that throws another layer of complications and questions into the mix! So Here are 4 Tips for Holiday Events and Travel with your newly potty-trained kiddo! 1. Prepare For Accidents If you would love for your kiddo to wear a cute holiday outfit that matches their cousins, I suggest waiting until you arrive at your destination and your child has used the potty to put it on. You’ll want to pack extra outfits and shoes. You don’t want to feel like you have to leave early because there was an accident and your kiddo needs a new set of clothes. 2. Go Potty Right Before You Get In The Car To the absolute best of your abilities, you will want to have your kiddo go to the potty right before you get in the car. If you are not on a strict time schedule, you can just wait until they have a successful pee in the potty and then head to the car. If you need to leave at a specific time, you can use a when/then prompt. For example: When you put pee in the potty, then we will get in the car.” 3. Prepare For Public Bathrooms Or Have A Travel Potty You’ll want to have a plan for potty stops on the way. That could look like stopping somewhere or having a travel potty in your car. As a mom to a 3 year old person, my preference is the potty in the car. We have been loving the One Done Portable Potty Cup. Check out our shopping page for our favorite travel potty products. If you are planning for public bathrooms, think about what could make that experience easier for your kiddo. Is your child sensitive to loud noises? Would it be possible to have noise canceling headphones for them or use hand sanitizer and skip the sinks and loud hand dryers? 4. Prepare For Going Potty In A New Place When you arrive at a new place, even if it is a place your child has been to before, take them to go visit the bathroom. Just go see where it is and what it looks like here. You don’t need to put any pressure on them to use the potty during this first trip. It’s a fact finding mission. I also suggest bringing your little potty while traveling because that will allow your child to choose their comfortable and familiar potty and you won’t need to worry about what the potty set up looks like in this new environment. Building a solid potty learning foundation will help make taking those potty skills on the go easier. If the potty has become a struggle in your household or if you would like to have a plan before you get started, book a 15-minute Discovery Call and speak with one of our consultants to learn more about our one-on-one potty support. You might also be interested in: * Protecting Sleep Through The Holiday Season * Holiday Safety Dangers to Avoid
baby awake too early
By Erica Desper 01 Nov, 2023
The time change is swiftly approaching and parents are beginning to panic! I don’t blame you. If you have a sensitive little one like I do, the time change can wreak havoc on the family’s sleep for a long time. Bedtime will feel a full hour later to your child and a 6am wake-up call abruptly becomes a 5 am one! Here are some tips to help your family prepare for the change and transition more smoothly... Before the Change: O ption #1 – Do Nothing! If you have a child who is rather adaptable and well rested and who is waking at a reasonable time each morning you may be able to go with option #1 and do nothing in preparation for the change. When your family wakes that morning simply shift the day’s schedule and activities to the new clock times and roll with it. Your child may be a little overtired and feel free to offer naps and bedtime slightly earlier if needed but your child should adjust within a few days. They may continue to wake "too early" on future mornings though and you'll need a plan for that so be sure to keep reading, just in case. Before the Change: Option #2 – Shift the Schedule in Advance If you have a more sensitive child, one who is already overtired or waking too early in the morning (before 6 a.m.), you may want to consider shifting their schedule in advance of the change. Remember that sleep times on Sunday will feel a full hour later to your child and, for a sensitive child, can wreak havoc on sleep and their mood. For these kiddos consider approaching the transition gradually by spreading the time shift out over four nights rather than one. You can do this by shifting wake time, meals, naps and bedtime 15 minutes later each day. For example, if bedtime is 7:00 p.m., you could begin on Thursday night by shifting that to 7:15 p.m., then 7:30 on Friday night and 7:45 on Saturday night. By Sunday night bedtime would be 8:00 p.m. which will again be 7:00 on the new clock. For highly sensitive children you can slow that process down even more, shifting the schedule by just 5-10 minutes at a time and/or every 2-3 nights and starting farther in advance. After the Change: Option #3 – Split the Difference/Shift After the Fact If you are/were unable to shift the schedule in advance or, if you plan to do nothing but your child struggles with that, you can split the difference. To split the difference shift your child’s schedule earlier by 30 minutes the day the clocks change and another 30 minutes earlier the following day. For example, if nap usually falls at 9 am and you put baby down at 9 am on the new clock that will feel like 10 am to them, a full 60 minutes later than usual. To avoid too much overtiredness you can split the difference, putting baby down at 8:30am on the new clock so they feel only 30 minutes overtired. Then, the following day, shift another 30 minutes back to napping at their usual time of 9 am on the new clock. Of course you can do this same shift in smaller increments after the fact as well, taking more than 2 days to match up to the new clock times. When in doubt, ask yourself, "What time does it feel like to my child?" Then decide how you can adjust to nudge them past that and closer to the time we now want it to feel like. Many children will adjust in a few days but the most sensitive and least adaptable ones can take a couple of weeks to fully adjust... * Don' t Get Stuck! Y our goal is to shift sleep back to your child's typical sleep times but on the new clock rather than allow their schedule to shift a full hour earlier and get stuck there. * Keep it Dark & Boring Regardless of how early your child wakes, b e sure to keep them in their crib/bed/room until their normal wake time. During the process your child will likely wake earlier than usual (according to the clock but not according to your child!) for a time. Do not get them up or allow them to get up before the new desired time. Avoid exposing them to lights, screens, and activity before the desired goal time. Over time that will help to reset their internal clock and get their wake time back on track. * Reprogram Their Toddler Clock If you are using a toddler wake-up clock be sure to reprogram it to wake at the new goal wake time. Have them remain in their crib/bed/room until the clock wakes up. * Get Outside! Since our internal clocks are set by daylight, aim to go outside in bright sunlight for 20-30 minutes each morning after the change. This too will help to reset your child’s internal clock and get things back on track more quickly. As with all things parenting, remember, this too shall pass! If you need support to navigate the time change, early rising or another sleep challenge, learn more about how we can help.
By Amelia Kinsolving 26 Oct, 2023
It’s Almost Halloween! There are already plenty of Trunk or Treats and Boo events taking place. As we approach the end of the month and the big trick or treat nights here are some things to consider from a sleep and potty-training perspective. 1. Sleep Remember that nights like this are few and far between and that it is ok to have a night that is out of your schedule. However, being prepared with a strategy to help you get back on track as quickly as possible will make this less disruptive. If you have had to work on sleep struggles before, you may need to return to the strategy that worked for a few nights after your “wacky” night. Potty-Training & Costumes If you are taking a kiddo who is newly potty-trained out for trick or treating, you will want to be very aware of their costume. Is it something they can maneuver on and off by themselves? If it’s not, can any adjustments be made to make it more potty-training friendly? For example, if it requires a leotard or body suit could you get an option that has snaps on the bottom versus something that would need to be pulled all the way down? Potty-Training & Bathroom Stops While you are out and about trick or treating you will want to have a bathroom plan. If you are too far from home, and the little one needs to go now, having an easy to carry travel potty option is likely your best bet. My absolute favorite for this is the one-done travel urinal cup . It easily fits in the side of my bag, and I can attest that the spill proof feature works! Having a plan always makes tricky things a little easier. If you get through the night and are having trouble getting your kiddo back into their sleep or potty routine, we are here to help! You might also be interested in: Avoid These Top 4 Safety Hazards This Halloween How To Handle Halloween Candy: Provide Don't Deprive As an Amazon Affiliate I earn from qualifying purchases.
baby awake too early
By Erica Desper 14 Oct, 2023
Every Fall we are swimming in calls and emails from exhausted parents whose baby or child is waking way too early every morning. So let’s talk about it! First, let’s make sure we’re talking about the same thing. Babies and children are programmed to be early to bed and early to rise so, typically, waking at 6 or later is considered normal. We define early rising as regularly waking before 6 am, before an adequate total of sleep, or at a time that is unusually early compared to your child’s normal wake time. So what causes a child to gradually or suddenly begin waking too early? Bedtime is Too Late or Too Far Out From the End of Nap The most common cause is too late of a bedtime or, similarly, too long of a wakeful period from the end of nap to bedtime. Our little ones have an internal clock that tells them when to feel sleepy and when to wake up as well as how long they can comfortably manage being awake. Going to bed after their ideal time actually causes them to pop awake earlier the next morning. As counterintuitive as it may seem, going to bed even a tad too late or too tired often results in less sleep rather than more. Many parents fall into this trap in the spring and summer months as it stays light out later and we are extra busy with traveling and socializing. Your child’s clock and sleep needs, however, do not shift later with the daylight so this can cause a delayed reaction that surfaces in the Fall. So, if bedtime has recently shifted in your home or naps have been hit or miss that is the likely culprit for the early wake up call. Take a close look at your recent family schedule and aim as often as possible to shift back or at least closer to the schedule that was in place when all was well with sleep. The Room is Too Bright The level of light in your child’s room can interfere with sleep year round but especially during those seasonally extra-long days. Daylight has a big impact on sleep as the reduction of daylight in the evening causes our bodies to release the sleep helping hormone, Melatonin and the rising of the sun signals our brain to wake up. So if the summer sunlight is streaming into your child’s room at bedtime and the crack of dawn the next morning sleep struggles may ensue. Blackout curtains can be a lifesaver or, in a pinch, thick black trash bags and tape around the window frames. For some very sensitive children even the light that streams in the sides of the curtains is enough to trigger a wake up. For these little ones wrap around curtain rods may be necessary or a product like the ones available at BlackoutEZ.com or SleepoutCurtains.com . If you are traveling or have windows that are too large to cover, consider the SlumberPod . Developmental Leaps If your little one is approaching or mastering a new cognitive or motor skill this leap can cause temporary early rising. For example if they are learning to roll, crawl, about to take their first steps or acquiring new vocabulary very quickly their brain and body may be so revved up that they pop awake bright and early wanting to practice. Naps often suffer during leaps too which can compound the problem. Your best bet during a leap is to try to keep your child as rested as possible until normal sleep patterns resume. If they have a back-up sleep method such as the car or stroller use that to your advantage to tank them up on sleep. If not, a temporary earlier bedtime can help offset the early rising, not by solving it but by keeping sleep totals high until the leap passes and a normal wake time and bedtime can resume. Early Wake Time is Being Reinforced Whatever the cause of your child’s early rising you’ll want to be cautious to avoid reinforcing it as the new time to start the day. While it is much easier to just let them get up whenever they wake, that will reinforce this as the new wake time making it much harder to correct. Instead, aim to have a set time when it is okay to start the day (you can use 6 am or after 11 hours of sleep or whatever was normal for your child) and treat anything before that time as you would a middle of the night waking. That may mean responding with a quick check in, helping back to sleep or ignoring depending on what you are comfortable with. The goal would be to persist with that response either until your child returns to sleep or until the clock strikes the set time at which point you can get them up to start the day. While it will feel frustrating to leave your child in their room and not have them return to sleep, it will accomplish the goal of not reinforcing the early waking time which can pave the way for correcting the habit. For children 18 months and older you can consider introducing a toddler clock such as the Gro, OK to Wake, or Hatch clocks. These can help a child to understand when it is and isn’t time to get up (without relying on sunlight) and make your responses seem much less arbitrary. Falling Back on the Clock The end of daylight saving can easily rock your child's sleep timing and totals. Overnight we decide that baby's usual wake time is now "too early". It stinks for everyone and it isn't your child's fault. You can read our tips on shifting before or after the clocks change below. The goal is to prevent a domino effect of overtiredness and/or getting stuck on schedule that starts and ends too early, so you'll want to make sure you are helping them shift back to more reasonable times/your goal times a little bit each day. How to Survive Falling Back on the Clock These are just a few of the reasons mornings may creep or have crept earlier for your family. Whatever the cause, you can take steps to reclaim your mornings! And if you can’t sort out the cause or solution on your own, our sleep team is ready to help.
Share by: