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The Sugar Plum Sleep Co.

Improving the quality of sleep for the whole family

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The 5 Nursery Essentials from a Sleep Training Expert

May 29, 2017 by Rebecca Leave a Comment

When I was pregnant I remember spending hours scouring Pinterest for nursery design inspo. I loved selecting items to create a sweet sleep space, but I probably should have given a little more thought to how to make my son’s bedroom safe, calm and quiet (not just pretty). Fast forward to two kids later and five years as a sleep training expert and I now have a much better handle on the situation. I’ve drilled it down to five essential nursery items.

sleep training expert

Advice from A Sleep Training Expert

My five nursery essentials are all about setting the foundation for great sleep skills from the start.

1. Regular Bedroom Safety Checks

I’m not going to go through safety tips with you, but I do want to remind you that babies move through different stages very quickly! Your little one might not be running around in their cribs just yet, but once mobility starts, it’s important to be on the look out for any hazards. I often come into a home and see the video monitor placed on the corner of the crib instead of being securely mounted.

Other hazards include cords from blinds hanging close by a crib or décor item on the wall next to the crib. When a baby isn’t moving much during sleep, these aren’t obvious safety concerns but even a quickly learned skill like rolling, sitting standing, and climbing, could bring these hazards within reach.

2. Effective Window Treatments

Our sleep patterns are regulated
 in part by light and darkness. Light cues trigger chemical changes, including the release of the hormones melatonin and coritsol. Melatonin is released as the light in our environment decreases. It’s responsible for helping the body prepare for and maintain a state of sleep. Cortisol helps to prepare the body to become alert and active and is released when we are exposed to light.

You don’t need to spend a lot of money. Use room darkening shades, lined drapes, Bristol board, or a combination of window coverings to create a darker sleep space. Check out my own DIY efforts.

If your child struggles with naps, this might be the reason why.

3. A Sound Machine or Fan

I’m a huge proponent of using a fan in the bedroom. A fan can help minimize environmental disturbances like traffic and noises from other family members inside the home. You can also use a traditional noise machine. Keep in mind that many commercially available sound machines are capable of producing noise outputs that exceed the suggested noise limit of 50 A-weight decibels (dB) for hospital nurseries.

Exposure to sound machines with high noise output may put infants at risk of developing noise-induced hearing loss or abnormal development of the auditory system. If you are using a sound machine in your home, take some time to evaluate whether the noise level and duration of use is appropriate for your baby’s and your family’s needs.

Virtual Sleep Training

4. A Good Quality Video Monitor

A good quality monitor will let you see and hear what’s going on in the house. This helps you feel more confident about giving your child time to settle while trying to fall asleep. It also lets you spend time in your home’s outdoor spaces while your child naps. This is particularly useful if and when you have a second child.

5. An Appropriately Sized Sleep Sac

Once your baby is demonstrating even an interest in rolling, the swaddle could become a safety issue. Swaddles also prevent babies from using their hands to help deal with teething discomfort and to fall asleep. Use an appropriately sized sleep sac to keep them comfortable.

Here’s the best part about sleep sacks: If you get your baby used to it now, there’s a good chance that your baby will continue to use it until they are older. When they reach an age where they start to make attempts to climb out of their crib, a sleep sack can limit their ability to do so.

Filed Under: Sleep Training Baby

Quiet time

April 23, 2017 by Rebecca 3 Comments

When a nap starts to interfere with nighttime sleep, then it may be time to consider eliminating it. Some children drop theirs naps as early as two years of age, while others continue to nap until they are five years old. Establishing a consistent quiet time can help with this transition.

quiet time

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Filed Under: Sleep Training Toddler

When Should You Start Reading to Your Baby?

April 17, 2017 by Rebecca Leave a Comment

When should you start reading to your baby? It’s never too early to start. A baby’s response to sound is one of their earliest developed senses so they are naturally drawn to a parents voice. Because bedtime routines are an important aspect of healthy sleep habits for infants and children, taking the time to read stories can further help to develop this sense.

When should you start reading to your baby

[Read more…]

Filed Under: Sleep Training Baby

Do You Have a Baby Bedtime Routine?

April 10, 2017 by Rebecca Leave a Comment

Establishing a baby bedtime routine from an early age is a great way to help promote healthy sleep skills. Routines are also critical to predictability and consistency in your child’s day. Learn how to follow the perfect bedtime routine recipe for your little one.

baby bedtime routine

How Long Should A Baby Bedtime Routine Be?

The length of your baby’s bedtime routine depends on how many elements you include. If your baby has a bath each night, the routine may be a bit longer. Ideally, the routine should be no longer than 30 minutes, including a feed. If your baby typically takes 15-20 minutes to feed, then that should be the focus of the routine vs. spending time on a bath or stories. Consider starting the bedtime routine earlier in the evening to accommodate other elements.

Baby Bedtime Routine Elements

It’s never too early to start a bedtime routine. My recommendation is to follow a pattern that includes the following elements: 1) hygiene; 2) clothing; 3) feeding; 4) reading; 5) cuddles and goodnight.

Hygiene

While a bath is a great way to help distinguish that it’s bedtime, it may not be appropriate for all families. Skin sensitivities, time constraints, environmental impacts and economic considerations may lead to less frequent bathing. Once your child is eating solids, you may find that despite these considerations your baby may need a bath daily. Do what’s right for your family’s unique situation.

A sponge bath can be equally effective, but also not necessary.

Clothing

A fresh diaper should be provided. Many parents opt to also change their baby into fresh pyjamas. Use your discretion about whether or not this is necessary. An appropriately sized sleep sack is a great option to help keep your baby at a comfortable temperature and is a great option to help prevent crib jumping.

Feeding

Continue to offer a feed as part of your baby’s bedtime routine.

Reading

To try to minimize your baby’s reliance on feeding to fall asleep, you can try incorporating one or more routine elements after their last feed of the day.

Reading can be incorporated into a routine even for a young baby. For a baby under 6 months of age, aim for 1 book. For a baby over 6 months of age, aim for a maximum of 2 books.

Lullabies

Lullabies bring comfort and calmness to babies; they also encourage communication between parents and baby. You don’t have to sing classics like “Rock-a-bye Baby” or “Hush Little Baby” – try singing your favorite songs softly and slowly. You also don’t have to sing well. Children will not discriminate between good and bad singing as long as they connect with the person singing to them. Smiling, eye contact and gentle touches while you sing will further strengthen the bond with your baby.

Other Baby Bedtime Routine Tips

  • Consistency and predictability are important to babies. Routines make it easier for them to make the transition from being awake to falling asleep.
  • Maintain the order of the routine to help your child know what to expect next.
  • The majority of the routine should take place where your child sleeps.
  • Take turns with your spouse or partner so that your child does not think that bedtime revolves around one person.
  • The routine should be enjoyable for both parent and child. It can, and should, be quality time between those participating. If something isn’t working, change it. For example, if your child doesn’t like bath time, then omit it from the routine.

Filed Under: Sleep Training Baby

The Best Scents for a Good Night’s Sleep

April 3, 2017 by Rebecca Leave a Comment

Creating the perfect conditions for a good night’s sleep involves calming and preparing all five senses. We turn off the lights and we quiet our rooms. We have a drink of water, change into cozy pyjamas and snuggle against our favourite pillow.  But we often forget about the power of smell, the sense that can easily alter your mood and trigger certain emotional or mental responses.

good night's sleep

[Read more…]

Filed Under: How many hours of sleep do kids need, Sleep Training Baby, Sleep Training Toddler

Returning to Work After Maternity Leave

March 27, 2017 by Rebecca Leave a Comment

Returning to work after maternity leave is a major period of transition for both you and your child. Separation anxiety and sleep regression are common when one or both parents start spending more time away from the home. Advanced preparation, including consideration of caregiving arrangements, changes in morning and evening routines, as well as balancing work commitments with family priorities is critical during this time.

returning to work after maternity leave

[Read more…]

Filed Under: Sleep Training Baby

Welcoming a Sibling

March 20, 2017 by Rebecca Leave a Comment

When a new baby is on the way there is no doubt that the addition to the family is going to affect an older sibling. Juggling the care of two children (or more!) will pull you in opposing directions and reduce the amount of time you can spend with each family member. For an older sibling this can lead to changes in behaviour, and possibly sleep regression. I’m answering some common questions and concerns regarding the impending changes and their effect on the way your older child sleeps.

sibling

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Filed Under: Sleep Training Toddler

Help Your Child Go To Sleep Faster

March 15, 2017 by Rebecca Leave a Comment

Is your child taking a long time to fall asleep at night or waking frequently? Once your child has transitioned away from a crib, delay tactics such as calling for you, needing a drink, or the ever popular request for the washroom can push bedtime back later and later. Consider the following options to help your child go to sleep AND stay asleep.

go to sleep [Read more…]

Filed Under: How many hours of sleep do kids need

My Baby Won’t Sleep!

March 13, 2017 by Rebecca Leave a Comment

If it’s 3 in the morning and you have just Googled “my baby won’t sleep” you’ve come to the right blog post. There are many different contributing factors as to why a baby struggles to fall asleep and to stay asleep.

baby won't sleep

[Read more…]

Filed Under: Sleep Training Baby

In-Home Baby Sleep Consulting

March 7, 2017 by Rebecca Leave a Comment

More and more often I am invited into homes in the Greater Toronto Area to provide baby sleep consulting services. By working hands-on with parents and caregivers I am able to help families achieve their sleep goals in the fastest way possible.  In-home baby sleep consulting services help to alleviate the stress, fears and confusion surrounding the process. Often, it also neutralizes conflicting opinions and minimizes inconsistencies between caregivers resulting in a more positive experience for all parties involved.

baby sleep consulting

[Read more…]

Filed Under: Sleep Training Baby

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