1/15/2019. Shannon Glenn Certified Adult and Pediatric Sleep Specialist It s not Funny

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1 Shannon Glenn Certified Adult and Pediatric Sleep Specialist It s not Funny 1

2 Besides food and water, sleep will make or break a healthy lifestyle. The greatest gift you can give your child is the gift of healthy sleep habits. What we will do today? How much sleep do we need? Golden Rules of Sleep Importance of bedtime Bedroom environment Adult sleep tips Naptime 3 Methods of Sleep Training 2

3 How are you sleeping? 1. How long does it take you to fall asleep? 2. How many times do you wake up? 3. How many minutes are you awake during the night? 4. What % of time in bed are you actually sleep? How much sleep do we need? 3

4 Golden Rules of Sleep Why don t some sleep well? 30% of babies born struggle to gain healthy and independent sleep habits. Overtiredness, sometimes under tiredness. Incorrect sleep schedule. Some children are very sensitive to outside stimuli. Medical condition that interferes with sleep: reflux, sleep apnea, developmental disability, etc. Some need to learn how to fall asleep independently in order to stay asleep and sleep well. 4

5 Bedtime Most important sleep time of the day. Helps to establish proper sleep habits. Awake not drowsy or asleep. For a child that is having sleep issues, he often needs to learn how to fall asleep independently at bedtime in order to stay asleep at night. Feeding Bath Diaper/Jammies/Sleep Sack Read 1-2 books Cuddle and kisses-sing a song Turn off the lights Say key sleep phase Goodnight, it s sleep time. Lay into crib awake 5

6 Room Environment 1. How long does it take you to fall asleep? 2. How many times do you wake up? 3. How many minutes are you awake during the night? 4. What % of time in bed are you actually sleep? 6

7 Adult Sleep Tips Figure out how much sleep you need. Know how much sleep you need. Keep a consistent bedtime and wake up time. Set a bedtime ritual. Dark, cool and quiet. Get out of bed if you can t sleep. Avoid alcohol, nicotine, sleep disturbing drugs and prescriptions right before bedtime. Don t eat 2 hours before bedtime. 7

8 How they sleep The irony is that a lot of people forego sleep in the name of productivity, but our productivity is reduced when we re sleep deprived. Secret to my success is 8 hours of sleep each night! Sleep is a priority. I think better. I have more energy. My mood is better. Stretch! 8

9 Naps matter Research shows that at about 17 weeks old most babies will start to into a more predictable sleep routine. Babies 3 to 6 months old usually need 3 naps a day and can handle about 1 to 2.5 hours of wake time. WAKE-PLAY-EAT-PLAY-SLEEP Babies 6-12 months old usually need 2 naps a day and can handle about 2.5 to 4 hours of wake time. WAKE-PLAY-EAT-PLAY-EAT-PLAY-SLEEP Naps matter Toddlers usually need a nap until between 2.5 and 4 years old. A good nap for a toddler should be 1.5 to 2 hours, some may need more. Should be around mid day 11:30 A.M. to 12:30 P.M. Toddlers can appear hyper, excited or wound up when overtired. Napping has been found to help with learning, emotional regulation, and memory. 9

10 Methods of Sleep Training Parent supported Leave/check (Ferber method) Extinction Final Thoughts Remember the Golden Rules of sleep. Not everyone has the exact same sleep needs. Some babies and children need a lot of structure around their sleep to sleep well. Healthy sleep makes for happy and healthy children. Everyone needs and deserves to sleep well! 10

11 Ways to connect: Facebook-Sleep Well Sleep Specialists Monthly Q &A-Last Tuesday of month 8:30pm. Monthly Newsletter Free 15 minute sleep evaluations 11