Restfully Sleep Coach - Kida

Restfully Sleep Coach - Kida Restfully believes in utilizing science, data and empathy to help parents teach their children to become independent sleepers!

It's officially the holiday season and that can mean some added stress and anxiety around sleep. But we've got you cover...
11/16/2021

It's officially the holiday season and that can mean some added stress and anxiety around sleep. But we've got you covered!

First and foremost, TRY to relax and remember that the holidays will pass and your child WILL get back on track within a day or two. And remember that this phase of life WILL pass with time!

Second, it can be helpful if you're able to host. Hosting allows your child to be in their own space and sleep in their own room. Even if their schedule is a bit off, they can at least enjoy that comfort.

If you are unable to host and need to travel for the holiday, we recommend doing your best to recreate an environment much like home. That would include:

• A travel white noise machine like the Hush (affiliate link in bio!)
• Travel blackout shades (link in bio!)
• A crib, bassinet, or pack n play
• If possible, their own room. If this is not possible, attempt to keep your child from being able to see you in the room with them

While their schedule may be off, try to prioritize getting your child down for naps before they become overtired. Likewise, do your best to get them down for bed before they grow overtired.

***REMEMBER*** Overtired children have difficulty falling asleep and/or staying asleep, and may be more prone to tantrums and grumpy moods... it's worth it to prioritize their sleep!

If all else fails, remember that you can and will get back on track as soon as you return home. We're always here for you if you get stuck!

Are you traveling or hosting the holidays? Let us know below!
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Let's make this simple. During the FALL time change, daylight saving ends. This means that extra hour of light that we g...
10/07/2021

Let's make this simple. During the FALL time change, daylight saving ends. This means that extra hour of light that we get throughout the spring and summer disappears.

Here are a few facts about this time change:

• People believe they are "gaining" an hour of sleep. Unfortunately, babies and children will wake up when their bodies are used to waking up. That means if your child normally wakes at 6:30, on Sunday, November 7, they will likely feel like waking up at 5:30 a.m. on the NEW clock.

• Your child will likely feel tired for naps and bedtime an hour earlier than they normally would. If naps are at 9 a.m. and 1 p.m., they may feel ready for naps at 8 a.m. and 12 p.m. Likewise, if bedtime is normally 7 p.m., they may feel ready for bed at 6 p.m.

• The number one way to help your baby or child adjust is to expose them to natural sunlight throughout the day. get outside and play or take a walk. This will help to reset circadian rhythms.

• If your child tends to be very schedule-driven, you may consider preparing for the change a week or two before the time change. This would mean pushing your child's schedule LATER every day or two. As we get closer to 14-days out, we will be sure to share that prep schedule.

• The good news is that it should not take long for your baby or child to adjust. If you're stuck, drop us a line and one of our coaches will be happy to guide you back to normal sleep!

There are a lot of misconceptions about nightmares and night terrors, particularly when it comes to the age at which the...
09/16/2021

There are a lot of misconceptions about nightmares and night terrors, particularly when it comes to the age at which they start.

Here are some facts about the two:

NIGHTMARES

• Nightmares are simply bad dreams

• Generally, infants and young toddlers do not experience nightmares until they begin to develop imaginations around age 2.

•If your child is under age 2 and wakes up crying, it's likely due to one (or more of the following): hunger, needing to be changed, an inability to fall asleep/back to sleep independently.

• Children generally remember their nightmares in the morning because they are scary. It may also be difficult for your child to fall back to sleep after a nightmare if they are still scared.

NIGHT TERRORS

• Night terrors typically begin around age 3

• They are a form of parasomnia (like sleepwalking/talking). A parasomnia is defined as a disorder characterized by abnormal or unusual behavior of the nervous system.

• They can be short or last up to 90 minutes

• They generally occur within the first few hours after bedtime

• Children are not aware of the night terror and it's best not to wake them up (it will be scarier for YOU than your child)

• Children generally do not remember the incident in the morning

As parents, we tend to look for answers to our children's cries. Nightmares and night terrors are easy to pin the blame on.

If your child is not at least 2 years of age or not exhibiting the typical signs of a nightmare or night terror, it's like your child is simply experiencing some sort of discomfort, or does not have the ability to fall back asleep unassisted.

If you're struggling, we're here to help.

Does your child experience nightmares or night terrors? Do you have questions? Drop them below!

According to the American Academy of Pediatrics, 25-50% of children, and 40% of adolescents, are sleep deprived.That mea...
09/09/2021

According to the American Academy of Pediatrics, 25-50% of children, and 40% of adolescents, are sleep deprived.

That means that up to half of the population of children around the country aren't getting the rest they need to grow and thrive. It also means that the family unit is suffering.

Each of our clients is struggling with this very issue. Whether naps are too short or non-existent, or nighttime sleep is broken, short, or otherwise interrupted, sleep deprivation is the most common problem we see.

Being sleep-deprived is not just the way you have to live as a parent. Parenting does not have to be synonymous with exhaustion. And all babies and children who are otherwise healthy have the ability to sleep well. Anyone that tells you otherwise does not understand the science behind behavioral sleep interventions.

Evidence shows that parental mental health suffers greatly when parents are sleep deprived. Our children need well rested parents, and parents need well rested children!

You do not need to suffer from lack of sleep. We are here to help you get the rest you need, and the rest your children need. It's absolutely not selfish to prioritize the health and well being of your family – including sleep.

Ready for more sleep now? Click the link in our bio to get your sleep back. We will hold your hand and get your family sleeping soundly!

Dear Tired New Parents,We're here to tell you to ignore all of the influencers and sleep programs that promise to get yo...
09/02/2021

Dear Tired New Parents,

We're here to tell you to ignore all of the influencers and sleep programs that promise to get your newborn on a schedule or sleeping 8-12 hours overnight.

What they fail to tell you is that this is biologically not possible. Newborn babies do not even begin to develop melatonin (the sleep hormone) until closer to 4 months (cue the 4-month regression).

It’s NORMAL for naps to range from 20 minutes to 2 hours.

It’s NORMAL for each day or week to vary greatly.

It’s NORMAL for a newborn to eat every 2-3 hours in the first weeks and months (their stomachs are tiny - feeding them bigger bottles will not help them sleep better it will only give them a belly ache!).

Do not let anyone lead you to believe otherwise.

Anyone that promises to help your newborn get in a schedule of sleep 8-12 hours overnight is lying to you and/or doesn’t understand the science behind sleep development.

There is nothing wrong with you or your baby if they aren’t sleeping 8-12 hours or are unable to get on a schedule. In fact, you’re perfectly and wonderfully NORMAL!

At Restfully, we work to help parents through these early months with REALISTIC goals and expectations. One of the most important was for us to support new parents is by setting them up for success by setting small goals and reminding parents that this too shall pass. If you need a little help, we're here for you.

Signed with empathy,
Your REST Coaches

Not all baby sleep is made equal! That's right, newborns are not born with organized sleep cycles like older infants and...
08/24/2021

Not all baby sleep is made equal! That's right, newborns are not born with organized sleep cycles like older infants and even adults.

Unlike older infants (around 4 months and older), newborns only have two stages of sleep - active and quiet.

Newborns spend half their sleep in active sleep. Active sleep is exactly as it sounds - ACTIVE! Your newborn may flutter their eyes open, squawk or cry out, or flail their hands or legs a bit. Parents often mistake this stage of sleep and think that their baby is awake!

Don't be fooled by the active state of sleep. Give your baby a few moments to see if they really wake up looking for you. You may inadvertently wake your baby as they are shifting between active and quiet states of sleep!

Have you ever noticed your newborn in active sleep? Let us know in the comments!

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Vocal, defiant, and learning to assert their independence, toddlers who resist sleep are like maniacal, out-of-control m...
08/04/2021

Vocal, defiant, and learning to assert their independence, toddlers who resist sleep are like maniacal, out-of-control monsters. Not exactly what you want to encounter at the end of a long day.

So we've got SIX tips to help you wrangle that toddler and get some REST!

1⃣ ROUTINE - You’ve read it a million times, but following a consistent, predictable bedtime routine for your child really makes all the difference. Children need time to decompress from their day. A predictable routine offers comfort and a way for them to know what is coming next (bed!).

2⃣ STOP ELECTRONICS - Cut out technology in the afternoon and evenings – tablets, smart phones, and TV. The blue light emitted from these devices disrupts Circadian rhythms. This can lead to poor sleep for children and adults alike!

3⃣ NO LATE AFTERNOON NAPS - Aim for a midday nap sometime around 12 p.m. or 1 p.m. to avoid bedtime struggles. If your child naps later in the day, she may not have enough sleep pressure to fall asleep by bedtime.

4⃣ AVOID LONG NAPS - I don’t know any parent who doesn’t like a good, long nap day. But if you’re finding that your toddler is sleeping three hours every afternoon and then fighting you at bedtime, it’s time to shift some of her sleep back into the overnight hours. How do you do that? You cap the nap! Limiting the nap to 1.5-2 hours can make a big difference.

5⃣ GUIDED MEDITATIONS - Okay, this one may sound silly, but it really works for some. You can find all sorts of guided sleep meditations for children online (always preview to make sure it is appropriate for your child). You can listen together as your child gets into bed and closes her eyes.

6⃣ STICK TO SCHEDULE - Finally, make sure your toddler goes to bed at the right time. Pushing a toddler’s bedtime back even 30 minutes too late can cause her to become overtired and more maniacal than normal! Depending on the age of your toddler, you may try bedtime anytime between 6:30 and 7:30 p.m. If you’re struggling at bedtime, try pulling everything back even by 30 minutes.

Nap transitions can be exhausting and confusing. When your baby should be napping and for how long can seem like some cr...
07/27/2021

Nap transitions can be exhausting and confusing. When your baby should be napping and for how long can seem like some crazy impossible riddle.

SIGNS OF TRANSITION

😴 Nap refusals — Specifically, when a baby or toddler starts fighting a nap on a daily basis, this can be a sign that it’s time to let that nap go.

😴 Sudden erratic schedule — Usually when a baby or toddler is about to drop a nap, you’ll start to see their normally consistent schedule begin to go haywire. You may see bedtime struggles, middle of the night wakings, or sudden early wakeups.

😴 Shorter naps — Your baby or toddler may begin to take shorter naps (under 1 hour for babies, under 1.5 hours for toddlers). This may lead you to believe you should ADD a nap when really a nap should likely be dropped.

HOW TO DROP THE NAP

✔ Back up bedtime temporarily – Put your baby or toddler to bed 30-60 minutes earlier during a nap transition. This will help keep your baby well-rested.

✔ Give it time – Remember, it takes time for everyone to adjust to a new schedule. Know that it may take a week or two for your baby or toddler to adjust.

✔ Enjoy early bedtime – Nap time can be a nice respite for parents. Dropping a nap can seem overwhelming for this reason. You may not get the extra “me time” during the day anymore but enjoy your evenings. Early bedtimes are great for everyone!

✔ Quiet time — If your toddler is dropping her nap completely, start offering a quiet time in her room when she used to nap. She can play quietly and rest a bit (while you do the same!). Use an “ok to wake” clock like the REST to signal to your child when quiet time starts and ends.

So many of our families are headed off for vacation and stressing about sleep! The reality is that sleep can be tricky f...
07/07/2021

So many of our families are headed off for vacation and stressing about sleep!

The reality is that sleep can be tricky for babies and young toddlers when they’re out of their comfort zone of home.

With that in mind, we’ve got a few tips and some words of wisdom to share:

🏖 Try to recreate your child’s room - blackout shades, white noise, and their own room/crib is best. If you’re renting a house, look into renting a crib! Most cities and vacation towns have companies that rent out cribs for the week.

🏖 Keep your child well rested! Even if your child’s schedule may not be the exact same as at home, do your best to prioritize at least ONE nap in the crib and pay attention to wake windows to avoid the overtired state. Remember, an overtired child has a much harder time falling asleep and staying asleep.

🏖 You may need to take some temporary measures to ensure everyone get rest. This may mean a little extra comfort or even sharing a room with your little. Children can be disoriented in new environments and require some extra attention on vacation.

🏖 Remember that any changes you may make while on vacation can be adjusted back to normal once you return home.

🏖 Try to relax and avoid too much stress around sleep. Do your best and have some fun!

Summer Holidays!! Whether you’re a new parent or a seasoned pro, you may be looking for a few tips when it comes to sur...
07/05/2021

Summer Holidays!! Whether you’re a new parent or a seasoned pro, you may be looking for a few tips when it comes to surviving the holiday and getting some sleep!

🎇 If your baby or kiddo is flexible, just try to ensure you prioritize keeping them well rested (even if the schedule is a bit different for a day or two). Be sure you’re getting in naps and paying attention to hour child’s mood to avoid the overtired zone. Get back on track when the holiday is over!

🎇 If your baby or kiddo is less flexible, schedule events around your child’s naps and bedtime. This may mean skipping a few events here and there but if it means a happy child, it means a much better holiday for all!

🎇 Host! Hosting allows you to keep your baby or child in her own environment. With the use of white noise, your child can enjoy restful sleep even with a house full of people. And you can keep your child on schedule!

🎇 If there’s no way around your plans and you can’t prioritize sleep as you would like, know that you may have a day or two that isn’t so fun. Return to your daily schedule as soon as you return home or are able. Realize that it may take your child a week or so to get back on track.

🎇 If your neighborhood is extra noisy, consider beefing up the white noise - add some to the hallways and perhaps an extra near the window.

If you’re feeling discouraged about rearranging your life based on your child’s schedule, remember that this too shall pass. Your child will grow and these issues are fleeting.

The best thing to do is to do your best. Know that if you’ve already laid a foundation for a healthy sleep schedule your child should return back to normal pretty quickly.

Anyone else feel the same way about Monday's?? 🤣🤣What are your Monday plans? I think I might ease into the week and hit ...
06/21/2021

Anyone else feel the same way about Monday's?? 🤣🤣
What are your Monday plans?
I think I might ease into the week and hit up a playground!
Have a great day!

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