Are you a parent? Are you Tired? Yes? Then you need to read this…
Sleep has become such a polarized and emotive topic. Sleep is important to overall health, cognitive function, development, and well-being. There is not one “correct” approach to sleep. Shaming someone for co-sleeping or sleep training has become far too common. Families have different requirements, needs, preferences, and approaches to sleep. These differences should be supported and respected. I encourage people to have a low threshold for seeking support and to seek it out proactively. You don’t have to figure this out yourself - support is available.
Mental Health & Sleep
You child’s sleep - and thinking about your child’s sleep - can often cause anxiety. There is an increased need for understanding of how expectations can impact experiences. Sleep advice is often behaviour-based. There is a big emphasis on what you do as a parents and what your child does in response. This can be internalized and self-blame can appear. Parents can feel that their child’s sleep is based on their actions and behaviour. Parenthood is a vulnerable experience, and messages can be perceived that they have to be done in a particular way or you’re not a good parent.
The sleep deprivation of new parenthood has a profound impact. Sleep deprivation is one of the strongest independent risk factors for mental health issues in the postpartum period. It can contribute to postpartum depression (PPD) and postpartum anxiety (PPA).
Sleep support can be in the form of a sleep consultant, or speaking to a counsellor specializing in the perinatal period. A perinatal counsellor can help your with strategies to reduce overall anxiety around sleep, shift your mindset to a more positive space, or provide more formal cognitive approaches to address PPD and/or PPA.
When To Seek Sleep Support
Seeking sleep support isn’t exclusively about “sleep training” your baby. Although, this is often why people reach out - and I do support many families with this goal. I like to think about seeking support as a means to gain knowledge, feel empowered, and thrive in your parenting journey. Ask yourself: Are all things sleep-related working for you and your little one right now? Do you have questions about sleep that you can’t easily answer? For example: How best to settle my baby/toddler to sleep? What are some strategies for longer naps or overnight stretches? How long should my child be sleeping? When should I drop a nap?
How To Find Sleep Support?
So…you have decided that you would like sleep support - but this support is beyond Instagram and Google.
Firstly, know that sleep consultants/coaches/trainers are not a regulated profession. I recommend finding someone who is also part of a registered profession, such as: registered social worker, clinical counsellor, registered nurse, occupational therapist, etc. These designations ensure they have a code of ethics and standards that they follow. Secondly, I recommend finding someone who has a holistic approach to sleep. They should onsider all facets of sleep, including: environment, nutrition, attachment, routine, timing, temperament, parenting style, and settling techniques. It is also important that they honour the unique individual, parenting, family, and cultural differences. Avoid anyone who has a “cookie cutter approach” or a “method". You want to find support that honours your goals and aligns with your values.
Extended Health Benefits can help with covering costs if a sleep consultant is also a registered professional (such as registered social worker or clinical counsellor).
Sleep Optimization
There are steps you can take to optimize your child's sleep - regardless of your sleep requirement, need, preference, and approach.
Bedtime Routine
● Starting a bedtime routine early makes a big difference
● Routine can be very simple: put on pajamas, get into sleep sack, dim lights, turn on white noise machine, sing a song, and rock to sleep
● A consistent bedtime routine is associated with better sleep outcomes, including: earlier bedtime, shorter sleep onset latency, reduced night wakings, and increased sleep duration.
Assess Sleep Environment
● Use white noise for sleep (daytime naps and overnight)
● Keep sleep space as dark as possible (ideally you can’t see your hand)
● Sleep space should be around 18-20C
● Ensure there are no mobiles above sleep space (the space should be boring, so not to stimulate or distract)
Tweak Wake Times
● Use age-based wake windows as a guide
● Your baby may need less/more
● Every 3-4 weeks stretch wake time by 15 min
● Sleep pressure is needed to fall asleep easily
My Favourite Tips
For Infants
● Support sleep: baby wearing, contact naps, stroller, car, etc.
● Keep awake periods short in newborn stage
● Expose baby to lots of natural daylight for the first few weeks (even during naps) to help with day/night confusion
● Wake baby after 2 hours of sleep during the day to feed, to maximize daytime calorie intake
For Toddlers
● Have a consistent wake-up time
● Time nap start time to take advantage for natural sleep windows (9-10am & 12-2pm)
● Toddlers thrive on consistency and routine
● Bedtime routine should be calm, focus on connection & holding space for their emotions
Who Am I?
I am Georgina: a lover of sleep, a mum of two, registered social worker, sleep consultant, and founder of Woodlands Collective. We offer perinatal counselling and sleep support. Woodlands Collective was founded as a space to connect, gain support & thrive. My approach to sleep is holistic, evidence based, collaborative and bespoke. My goal is to empower parents with knowledge and support them without judgement or shame. I support parents to find an approach to sleep and parenting that they align with, co-creating support best suited to them.
Have questions or would like some sleep support? Please reach out - I would love to hear from you!
www.woodlandscollective.ca
@woodlands.collective.sleep
georgina@woodlandscollective.ca
+1 604 710 6409
