If you are struggling with rough mornings and feeling like your family is not well rested, you aren’t alone. Pediatric sleep consultant Annie Babkiewicz answered questions regarding quality rest for the entire family.
Babkiewicz explains what a “sleep consultant” does, “As a pediatric sleep consultant, I help families with 4 month old babies to 7 year olds who have nonmedical sleep issues that are preventing quality days and nights. These families are exhausted and feel that their current situation is not sustainable. They may have had a good sleeper for a while and then everything changed. They aren’t sure of what the next steps should be. At Edelweiss Sleep Consulting, I start by learning about the child’s sleep and feeding patterns, temperament and schedule, along with the parents’ sleep philosophy, schedules and sleep goals. From this information, I create a customized family sleep plan that outlines everything from sleep needs, routines, recommended schedules, naps and the steps needed to meet their goals. I then support families as they implement this plan with daily check-ins by phone, text or email.”
Personal experience as a foundation
She continues, “As a mom of four, I know how hard sleep deprivation can be. My company was born from my own sleep struggles with my first child. I had always wanted to be a mom, but I was unprepared for the misery that sleeplessness brought and how it affected so many aspects of our lives. After learning everything I could about how to help my baby sleep, I was able to turn it around and more fully enjoy motherhood. My passion was ignited, and I knew I wanted to help other families who struggled like I did. I chose the name Edelweiss (“Ā-del-vice”) because it is a meaningful song (from the classic film “The Sound of Music”) that I grew up singing and I now sing to my children before bed.”
So much information exists on exactly how much sleep various ages and stages of development need per night. Annie affirms, “Sleep duration recommendations come from decades of sleepresearch; however, they can’t take individual differences into account. This is why we see such a range for each age. We want to use these guidelines as a general foundation for optimizing sleep in a 24-hour day.”
- 0-3 months: 14-17 hours
- 3-11 months: 12-15 hours
- 1-2 years: 11-14 hours
- 3-5 years: 10-13 hours
- 6-13 years: 9-12 hours
- 14-17 years: 8-10 hours
- 18 and up: 7-9 hours
Annie offers these suggestions for creating a quality family sleep routine. All members of the family should be engaged in the process of creating a routine as much as developmentally appropriate. Some general tips to follow include:
- Start your routine 20-30 minutes before bed with the same few calming activities done every time.
- Avoid screens an hour before bed for kids and at least 30 minutes for adults to prevent the disruption of melatonin production.
- Try to go to sleep and wake at roughly the same time every day.
- Keep the environment cool, 68-72 degrees F.
- Make sure to get some exercise or physical activity during the day,
and don’t stress if your partner is roughhousing with the kids at the beginning of the routine. This has its benefits!
Nutrition is important for sleep too
The importance of nutrition cannot be ignored. Annie explains, “In those early months, feedings every 2-3 hours are crucial for a baby’s sleep and development. As your baby gets older, those feedings will stretch to 3-4 hours and the quantities will go up, increasing their caloric intake during the day. You will also start introducing nutrient dense meals. Start with lots of fruits and vegetables, adding in grains, protein, fats, dairy and superfoods. Also try for fiber and iron-rich meals. Keep in mind sleep-promoting foods especially for active toddlers: kiwi, blueberries, cherries, yogurt, almonds, pistachios, eggs, cottage cheese, fish, avocados, bananas and sweet potatoes. On the other hand, foods that are high in sugar and saturated fats and low in fiber have been linked to less sleep and disrupted sleep.”
There are times when a larger problem exists. Families may be wondering what steps to take if the issue appears to be the result of a larger medical problem, rather than simply lack of a quality sleep routine. Annie educates, “In these cases, some signs to look out for are loud snoring, gasping for air or pauses in breathing while sleeping, mouth breathing, difficulty falling or staying asleep, daytime sleepiness, frequent bedwetting, excessive sweating at night, not feeling rested after sleeping, and difficulty paying attention during the day.
If you notice any of these signs or have a concern, please consult with your child’s pediatrician (or your own doctor!) to help identify a sleep disorder and recommend possible behavioral strategies or, in some cases, a sleep study.
Babkiewicz offers this advice to families, “Prioritize sleep in your home. Have routines in place and don’t rush through them. Emphasize intentional connection before bed. And don’t forget about yourself. A well-rested functional parent is truly what’s best for the well-being of your child. If you are struggling, reach out. It’s never too late to get the rest you deserve.”
For more information visit edelweisssleepconsulting.com.
