Learn effective strategies for beating jet lag after moving to a new time zone. Overcoming jet lag after a move is essential for a smooth transition.
Moving to a new time zone can be an exciting adventure, but it often comes with the downside of dealing with jet lag. Overcoming jet lag after a move is crucial to settling into your new environment and maintaining your daily routine. In this guide, our sleep experts explore some practical tips and strategies to help you adjust to new time zones and beat jet lag effectively.
Understanding Jet Lag
Before we delve into the tips for overcoming jet lag after a move, it's essential to understand what it is and why it occurs. Jet lag, scientifically known as desynchronosis, is a temporary sleep disorder that occurs when your internal body clock, also known as your circadian rhythm, is out of sync with the time zone you're in. This misalignment can result in various symptoms, such as fatigue, insomnia, irritability, and difficulty concentrating.
Create a Comfy Sleeping Area
Creating a comfortable space is paramount when it comes to overcoming jet lag after a move. A cozy and inviting environment can significantly impact your ability to rest and reset your internal clock. Take the time to make your new space more comfy by adding familiar items, soft furnishings, and soothing colors that promote relaxation. Pay special attention to your bedroom; create a cozy bedroom in your new home with comfortable bedding and blackout curtains to ensure a peaceful night's sleep. A well-designed and comforting space can go a long way in helping you adjust to your new time zone and recover from the effects of jet lag more quickly.
Gradually Shift Your Sleep Schedule
One of the most effective ways to overcome jet lag after a move is to gradually shift your sleep schedule before you depart. If possible, start adjusting your sleep and wake times a few days before your move. This will help your body begin to adapt to the new time zone, making the transition smoother.
Stay Hydrated and Avoid Alcohol
Dehydration can exacerbate the symptoms of jet lag, so it's crucial to stay well-hydrated throughout your journey and after you arrive at your new destination. Limit your intake of caffeinated and alcoholic beverages, as they can dehydrate you and disrupt your sleep patterns.
Get Exposure to Natural Light
Exposure to natural light plays a significant role in regulating your body's internal clock. Spend time outdoors during daylight hours, especially in the morning, to help your body adjust to the new time zone. This exposure to natural light will help signal to your body that it's time to be awake.
Consider opening curtains and blinds in your new home to allow as much natural light in as possible. If the weather permits, take short breaks during your day to step outside and soak up the sunlight. Even a brief stroll around your new neighborhood can do wonders for resetting your internal clock.
Avoid Heavy Meals Before Bedtime
Eating heavy meals before bedtime can interfere with your sleep quality and make it more challenging to overcome jet lag. Try having lighter meals in the evening, and avoid consuming large quantities of food close to bedtime.
When overcoming jet lag after a move, opt for foods that are easy to digest, such as lean proteins, vegetables, and whole grains. These choices can promote better sleep and prevent discomfort during the night. Additionally, consider having a small, balanced snack if you find yourself hungry before bed, as going to sleep with an empty stomach can also disrupt your sleep patterns. Paying attention to your diet can further enhance your ability to adjust to your new time zone.
Use Sleep Aids Sparingly
While it may be tempting to rely on sleep aids or medications to combat jet lag, it's generally best to use them sparingly and under the guidance of a healthcare professional. Some sleep aids can have side effects and may not be suitable for everyone.
It's essential to remember that sleep aids are intended for short-term use and should not become a long-term solution. Prolonged reliance on sleep aids can lead to dependency and may not address the underlying issue of adjusting to the new time zone. Instead, focus on natural strategies to regulate your sleep patterns.
Establish a Consistent Routine
Once you've arrived at your new destination, establish a consistent daily routine as soon as possible. This includes regular meal times, exercise, and bedtime. A structured routine can help your body adjust to the new time zone more quickly.
Maintaining a consistent routine can also help reduce stress and anxiety associated with the move. Having a predictable schedule provides a sense of stability and control, which can be particularly comforting during the adjustment period. So, create a daily plan that suits your lifestyle and adheres to the local time zone, and stick to it as closely as possible.
Stay Active and Stay Awake Until Bedtime
Engaging in physical activity can help combat the effects of jet lag. Try to incorporate regular exercise into your daily routine, but avoid vigorous workouts close to bedtime, as they may have the opposite effect and make it harder to fall asleep.
Resist the urge to take long naps during the day, as this can disrupt your ability to adjust to the new time zone. Instead, try to stay awake until your usual bedtime, even if you're feeling tired. This will help reset your internal clock.
Consider Melatonin Supplements
Melatonin is a hormone that helps regulate sleep-wake cycles. Consult with a healthcare professional about the appropriate use of melatonin supplements to help you adjust to the new time zone. Using them as directed and only for a short period is essential.
Conclusion: Overcoming Jet Lag After a MoveAdjusting to a new time zone after a move doesn't have to be a daunting task. By following these practical tips and strategies, you can minimize the effects of jet lag and make your transition smoother. Remember that everyone's body is different, so it may take some time to fully adjust. Be patient with yourself and give your body the time it needs to adapt to the new time zone.
Incorporating these techniques into your routine can help in overcoming jet lag after a move and getting back to enjoying your new surroundings. With proper planning and a little patience, you'll be well on your way to a restful night's sleep and an exciting new chapter in your life.
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Design a sleep-friendly bedroom in your new home with these expert tips for optimal design and enhance your sleep quality.
Moving into a new home in Virginia is an exciting venture, full of opportunities to infuse your personal style and preferences into your living space. One of the most crucial areas to focus on is the bedroom, where you rest and recharge after a long day. A well-designed, sleep-friendly bedroom can significantly affect the quality of your sleep and overall well-being. Join us as we explore practical and effective ways to design a sleep-friendly bedroom and craft a serene sleep oasis that promotes relaxation and restfulness.
Where to Begin
You may have been overwhelmed by the very process of relocating, even to begin your design adventure. Or if you have had proper help choosing the right local moving company and hiring local movers in Virginia, you are ready to roll up your sleeves and dive in. Unlike the moving part of the journey, designing areas of your new home will be a fun and rewarding experience for the whole family. If, however, you don’t have a penchant for such endeavors—hire someone who does! Whichever path you take, ensure you infuse your style into your sleep-friendly bedroom so you can enjoy it for years to come.
Choosing Calming Colors and Natural Elements
The colors you choose for your bedroom can significantly impact your sleep quality. Opt for soft, muted tones such as soothing blues, gentle greens, or tranquil grays. These colors have been shown to have a calming effect on the mind, helping you unwind after a busy day. Avoid bold and vibrant colors that might stimulate your senses and hinder your ability to relax.
Bringing elements of nature into your bedroom design can have a calming effect. Consider adding indoor plants known for their air-purifying properties, such as aloe vera or lavender. Natural materials like wooden furniture or stone accents can also contribute to a soothing and cozy atmosphere.
Investing in a Quality Mattress and Pillows
Designing a sleep-friendly bedroom goes beyond aesthetics. Your choice of mattress and pillows is pivotal in your sleep comfort. Choose a mattress that provides adequate support for your body and aligns your spine. Similarly, opt for pillows that cater to your preferred sleeping position to prevent neck and back discomfort.
Remember that everyone's body is unique, so take the time to test different mattress firmness levels and pillow thicknesses to find the perfect combination that suits you. Investing in high-quality bedding essentials enhances your physical comfort and contributes to a sense of luxury and relaxation in your sleep sanctuary.
Controlling Natural and Artificial Light
Lighting has a significant impact on your body's internal clock, also known as the circadian rhythm. Consider installing blackout curtains to block out external light sources that might disrupt your sleep when designing your bedroom. Additionally, incorporate adjustable lighting options to create a soothing ambiance in the evening, mimicking the gradual transition from daylight to darkness.
Declutter for Serenity
A cluttered environment can contribute to a cluttered mind, making it challenging to unwind and fall asleep. Keep your bedroom organized and clutter-free by incorporating ample storage solutions. Design a sleep-friendly bedroom by placing items out of sight and embracing a minimalist approach to decor.
A clutter-free space not only promotes physical relaxation but also nurtures mental clarity. When your bedroom is organized and free of unnecessary items, your mind can better disengage from the chaos of the day. The minimalist decor exudes a serene ambiance and encourages a sense of calm within. Consider multifunctional furniture that combines storage with style, such as a bed with built-in drawers or a sleek nightstand with compartments. By consciously curating your surroundings, you provide yourself with a tranquil retreat where you can escape the demands of the world and embrace the peacefulness necessary for a good night's sleep.
Creating a Technology-Free Zone
It's tempting to use electronic devices before bedtime in today's digital age. However, the blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep. Design a sleep-friendly bedroom by keeping technology out of the sleeping area. Instead, create a dedicated charging station outside the bedroom to discourage late-night screen time.
Prioritizing Comfortable Bedding
Your choice of bedding can make a significant difference in your sleep quality. Opt for soft, breathable, and high-quality sheets and blankets. Natural materials like cotton and linen are excellent options. Ensure that your bedding provides the right level of warmth for your preferences to promote uninterrupted sleep.
Consider investing in a comfortable and supportive mattress to complement your bedding ensemble. A mattress that suits your sleeping style and body type can alleviate pressure points and contribute to a more restful slumber. Remember, the combination of the right mattress and bedding can create a cocoon of comfort that embraces you as you drift off into dreamland.
Soundproofing for Tranquility
Noise pollution can disturb your sleep and leave you feeling fatigued the next day. To design a sleep-friendly bedroom, consider soundproofing strategies such as using heavy curtains, installing a white noise machine, or placing bookshelves against walls that face noisy areas.
Personalizing Your Sleep Space
Make your bedroom truly yours by incorporating personal touches that bring you joy and comfort. Display artwork that soothes your senses add plush rugs that tickle your toes, or hang curtains that resonate with your style. Personalization can contribute to a stronger emotional connection with your sleep space.
Consider creating a cozy reading nook in a corner, complete with a comfortable chair and a soft blanket, where you can unwind before bedtime. A dedicated space for relaxation and leisure activities within your sleep-friendly bedroom adds an extra layer of comfort and tranquility to the overall ambiance. This personalized haven will enhance your sleep quality and provide a sanctuary where you can escape the stresses of the day.
Successfully Design a Sleep-Friendly Bedroom in Your New Home
In conclusion, the design of your bedroom can significantly impact your sleep quality and overall well-being. You can create a sleep-friendly bedroom that becomes your haven of relaxation by carefully considering aspects such as color choices, lighting, bedding, and personalization. Remember that designing a sleep-friendly bedroom is an ongoing process; periodically assess and adjust your space to ensure it continues to meet your evolving needs. Your new home's bedroom has the potential to become the ultimate sanctuary for rest, contributing to a healthier and more fulfilling lifestyle. Sweet dreams and restful nights await after you design a sleep-friendly bedroom in your new home.
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It is very common for children’s sleep to be affected during and after a divorce. During times of transition, getting good sleep will help both you and your child thrive and adjust to a new normal. Here are some tips you (and your ex) can use to prioritize your child’s sleep habits, and subsequently get some sleep for yourselves as well.
Tip #1: Have a special lovey that travels with your child.
If your child has a lovey or a special blanket/stuffed animal, it can provide a lot of comfort for them, especially in a new environment. Since your child may have two different bedrooms now, it is imperative that your child has something that can ground them in a new space. A comfort item that they are accustomed to sleeping with will help calm your child and help them feel secure.
Tip #2: Use similar bedtime routines at each house.
For the sake of your child, it is a good idea to keep their bedtime routine the same at each house. While living situations change and different routines may come with that, a child is not able to easily adapt to a new routine. If you can, keep the time that your child goes to bed the same. Keeping the same familiar routine (bath, brush teeth, story, etc.) will also help your child feel secure and comfortable.
Tip #3: Keep the same sleep environment
Can you see a pattern here? Our goal with guiding a child through a transition from one to two bedrooms is consistency. You want to make their new circumstances as familiar to them as possible. If you’ve been around the blog for a bit, you know that I always recommend a dark sleep environment. I also recommend your child has a crib/bed of their own, their own space to sleep in.
Helping your child through any transition can be tough. The bottom line is this: give them consistency and familiarity. When all else seems to be changing around them, a child needs to feel grounded and safe in their situation. Using these tips you can ensure that your child has the tools to walk through a transition with ease.
Traveling with kids can be a thrilling and enriching experience for the whole family. While it may require some extra planning and patience, the memories and bonding opportunities created during these adventures are truly priceless.
One essential aspect of traveling with kids is preparation. Begin by researching kid-friendly destinations that offer a variety of activities suitable for different age groups. Consider destinations with interactive museums, amusement parks, or outdoor playgrounds. These places often provide opportunities for children to learn, engage and burn off excess energy.
When it comes to packing, ensure you have all the essentials like snacks, extra clothing, and comfort items such as a favorite toy or blanket. It is also wise to bring along entertainment options like coloring books, puzzles or electronic devices for longer journeys. There's always the option of shipping yourself items from Amazon or Instacart to reduce the amount you have to pack in your suitcases, or purchasing items such as diapers once you arrive.
Try to involve your kids in the planning process; it gives them a sense of ownership and excitement about the trip.
For travel days, sleep rules go out the window. Getting your child to sleep on the plane or in the car makes the trip go by much smoother. Hold your child, rock them…do whatever to help them sleep during travel.
During the trip, maintain a flexible schedule that allows for breaks and downtime. If your child still naps, prioritize naps over keeping them awake all day. Kids can easily become overwhelmed or tired, so it's important to listen to their cues and adjust accordingly. Even children who don’t normally take a daily nap will appreciate the downtime in the afternoon for a bit. Incorporate regular snack breaks, rest stops, and opportunities for physical activities to keep everyone energized and happy.
Lastly, embrace the unexpected and utilize teachable moments. Traveling with kids exposes them to new cultures, traditions, and experiences. Encourage them to try new foods, interact with locals, and learn about the history and customs of the places they visit. These experiences foster their curiosity, broaden their perspectives, and create lifelong memories. Overall, traveling with kids can be challenging but immensely rewarding. By planning ahead, staying flexible, and nurturing their sense of wonder, you can create unforgettable family adventures that will be cherished for years to come.
And when you get home, get right back on your child’s sleep routine and schedule. If they had to share a room with you away from home, get your child right back into their own bed the first night back.
Want to know exactly what to pack for your infant or toddler? Check out our ultimate packing lists.
Traveling this summer and aren’t sure about your particular travel plans to make it easier? Schedule a free call with us.
Planning to sleep a little longer this Sunday morning?
It’s time to spring the clocks forward for the annual move to daylight savings time. Have no fear! I’ll tell you exactly what to do to adjust your baby or child’s schedule in 3 simple steps.
1. First, leave your clock alone Saturday night. Wake up Sunday morning at your usual time, have your coffee, then go around your house and change your clocks that didn’t change automatically.
2. Gradually move your child’s bedtime and nap times starting Sunday night.
Children who no longer nap: If your child normally goes to bed at 7:00pm, put him/her to bed at 7:30pm on Sunday night. Do this for 3 nights, then on the 4th night put him to bed at 7:00pm or whatever is normal bedtime for your child.
Toddlers (12 months and older)- Start with naps on Sunday and put your child down for their first nap 30 minutes later than normal on the first night of the time change. If your child usually naps at 9:30am, naptime on Sunday is now 10:00am. Do the same with the afternoon nap if there normally is one. For bedtime on Sunday, if your kiddo’s normal bedtime is 7:00pm, you would put him down at 7:30pm. Do this for 3 nights and then on the 4th night, put him to bed at 7:00pm. Within a week, you’re back to your child’s regular bedtime.
Infants (6-12 months with a predictable bedtime)- If bedtime is normally 7:00pm, move bedtime 15 minutes earlier each night until you reach the normal time. On Sunday night, you would put baby down at 7:45pm, the second night 7:30pm, and so on. In four nights you should be back to 7:00pm. If their bedtime is not predictable (0-6 months old) simply jump to the new time Sunday night.
3. Make sure your child’s room is as dark as possible. Install blackout curtains if you don’t already have them. Your child may wake up too early with the sun rising so early now in the morning and may struggle to fall asleep while it is still light outside. Even with the extra hours of daylight, your child sleep needs the same amount of sleep. It may take children and babies a bit more time to fall asleep or not seem to be as tired as usual, which is normal. It usually takes about a week for children and babies to completely adjust to daylight savings time and some children may take up to 3 weeks to adjust. Be patient and consistent, and your child will be sleeping in no time!
If you have any questions about how the time change will affect your child or about your child’s sleep, please send me an email at firstname.lastname@example.org
“Back to bed!”
“No, it’s not time to play with your toys”
“I’m warning you, get to bed or ….!”
Said any of those phrases lately?
If you have, don’t beat yourself up. Young children know they have more freedom and they like to test the waters to see how much freedom they can get. Toddlers and young children test the world around them, seeking knowledge and learning how to behave in different situations.
It’s part of normal childhood development but we, as parents, have to be the ones to set the expectations and boundaries, in particular, around sleep and bedtime.
And while it’s easy to give in to your child’s multiple demands for another drink of water, another kiss, another hug, another stuffed animal, another trip to the bathroom or to lay down with them at bedtime, et cetera, the next thing you know it’s 2 hours later and your child still hasn’t fallen asleep. The bedtime shenanigans have you mentally drained and willing to give your child whatever they want…if they would just go to sleep!
Parents are often faced with this dilemma, but they’re not sure how to get bedtime to a more reasonable time or back to what it used to be.
How do you do that? Simply put, you have to set boundaries around sleep.
Remember the last time you told your child that they couldn’t play in the street or some other unsafe place? Yes, well…you just set a boundary. Even the most relaxed parent sets boundaries, because none of us would let our 2 year old run around with sharp scissors, right?
Here are 3 tips to help you set those boundaries.
First, you and your partner/spouse should discuss and agree on what those boundaries are going to be. You’re a team and you have to be on the same page, so spend some time deciding together what you want your evening to look like. For instance, if you don’t want your child sleeping in bed with you, they shouldn’t be allowed to sleep in bed with you. Pretty simple, right?
Second, once you’ve determined your boundaries, such as allowing only 1 drink of water and another stuffed animal, you have to stick with it! Allow only as many as you are willing to give in to and hold firm with that number. I, for one, allow only 1 request with my own daughter. Once children learn that additional requests won’t be met, most likely they’ll stop asking.
Finally, you have to communicate what your boundaries are to your child. Tell them what you expect them to do at bedtime and stick with it. Whichever way, verbally or visually, that you think your child will respond better, is the best strategy to use.
Set your boundaries and stick to them. As easy as it is to give in, you know that it will just continue and stall bedtime, so hold firm and give your child loving limits to ensure a relaxing bedtime for everyone.
Need help setting boundaries around sleep with your toddler or child? Then I have the solution for you. Next month, I’ll be launching my online group coaching program, designed just for parents that want to get their toddlers and children falling asleep faster at bedtime, who want to end the battles at bedtime that drag on forever and get their children sleeping through the night, in their own beds.
Taught in a group setting, this program is designed for parents of toddlers/children, ages 18 months to 5 years. You’ll get a custom sleep plan for your child that will show you exactly how to get your toddler/child sleeping all night, 4 weeks of support to ensure you meet your goals, daily check-ins with me, weekly group coaching calls to answer your questions, weekly lessons about your child’s sleep with printable resources and support from other families just like you!
Interested? Email me at email@example.com and let me know that you want in and you’ll be one of the first people to know as soon as registration opens. There will be limited spots available.
Don't want to wait until March to get your child sleeping all night? Want to work with me 1 on 1? Set up a free, 15 minute sleep evaluation call here and we'll get your whole family sleeping in no time!
With the holidays coming up, many new parents who have recently gotten their babies sleeping on a schedule are worried that they might regress a little over the holidays.
And I can assure you, those fears could not be more well-founded.
Between the travel, the excitement, the constant attention and then travel all over again, the holidays are the single easiest way to throw all of your hard work out with the wrapping paper and turkey bones.
Luckily, it doesn’t have to be that way! With some strategic planning and standing your ground, you can keep that carefully orchestrated routine running just the way you did at home.
There are two major impediments to your little one’s sleep over the holidays. One is travel and the other is family and friends, so I just want to tackle both of those topics individually.
First off, travel.
If you’re thinking about starting sleep training your little one, but you’ve got to take a trip in a few weeks, my suggestion is to put off the training until you get back.
If you’ve already started, don’t worry. Taking a trip typically won’t help your little one sleep better, but if you can maintain some semblance of their regular schedule until the end of your trip, you and baby should be ready to get back to normal as soon as you get home.
If you’re driving to your destination, a clever trick is to schedule your driving time over baby’s naps. Car naps aren’t ideal, but compared to no naps at all, they’re the lesser of two evils by a mile. If at all possible, get on the road right a little bit before baby’s first nap. They’ll have a little time to play and fall asleep.
If you’re flying, well, hang in there.
If you’re flying, do whatever gets you through the flight with a minimum amount of fuss. Hand out snacks, let them play with your phone, and otherwise let them do anything they want to do or eat.
The truth is, if they don’t want to sleep on the plane, they’re just not going to, so don’t try to force it.
Alright! So you’ve arrived, and hopefully you’ve managed to maintain some degree of sanity. Now, I’m sorry to say, comes the hard part.
Once you’re at Grandma’s house, it’s just the opposite. Everyone wants baby awake so they can see them, play with them, take a thousand pictures, and get them ridiculously overstimulated. And it’s very difficult to tell all of these friends and family members that you’re putting an end to the fun because baby needs to take a nap or go to bed.
So if you need permission to be the party pooper, I’m giving it to you right here and now. Don’t negotiate, don’t make exceptions, and don’t feel bad about it. Let them know when baby will be getting up and tell them to hang around, come back, or catch you the next time. Or better yet, tell people in advance when to expect some baby time based on baby’s schedule.
I know it sounds harsh, but the alternative is an almost immediate backslide right back into day one. Baby misses a nap, gets all fired up because of all the new faces and activity, then overtiredness kicks in, the next nap is ruined, starting the awful cycle of overtireness.
I’m not even slightly exaggerating. It happens that quickly.
So OK, you’ve steeled your nerves and let everyone know that you’re not budging on baby’s schedule. Baby took her naps at the right times, and now it’s time for bed. The only catch is that, with all of the company staying at the house, there’s only one room for you and baby.
No problem, right? Bed sharing for a few nights isn’t the end of the world, after all.
You want to make this as close to your normal routine as possible, and babies can develop a real affinity for co-sleeping in as little as one night.
So this may sound a little weird, but if you’re sharing a room, here’s what you need to do…
Make it into two rooms.
I’m not saying you need to bust out the lumber and drywall, but I do suggest hanging a blanket, setting up a dressing screen, or use a tent like a SlumberPod to separate you and baby.
Actually, a decent sized closet is a great place for baby to sleep. It’s dark, it’s quiet, she won’t be distracted by being able to see you, and people accidentally walking in and out of the room are much less likely to distract her.
And while we’re on the subject of “no exceptions,” that rule extends to all other sleep props. You might be tempted to slip baby a pacifier or rock her to sleep if she’s disturbing the rest of the house, but baby is going to latch on to that really, really quickly, and chances are you’ll be waking up every hour or two, rocking baby back to sleep or putting her pacifier back in, which is going to end up disturbing everyone a lot worse than a half hour of crying at 7:00 at night.
Now, on a serious note, I find the biggest reason that parents give in on these points is, quite simply, because they’re embarrassed. There’s a house full of eyes and they’re all focused on the new baby and the new parent.
The feeling that everyone is making judgments about how you’re parenting is nearly overwhelming in these family gatherings, but in those moments, remember what’s really important here.
Your baby, your family, and their health and well-being.
There may well be a few people who feel a bit jaded because you put baby to bed just when they got in the door, and your mother might tell you that putting your baby in the closet for the night is ridiculous, but remember you’re doing this for a very noble cause. Perhaps the most noble cause there is.
So stand tall and remember that you’re a superhero, defending sleep for those who are too small to defend it for themselves. If you want to wear a cape and give yourself a cool superhero name, you go right ahead.
Ignore them. You’re on a mission.
If you're still struggling with your child's sleep, I'm here to help. Contact me today and start your new year off right!
Now that you’re home…
The chaos of traveling is over. (Sigh) Time to reset! If you traveled over the weekend, I hope you made it back safely and without too much stress.
In the third part of my series on Traveling With Kids, this week is all about resetting and recovering from your travels. While you may see a minimal sleep regression when your child returns home, things should get back to normal within a week. If the trip is longer than 1 week, it may take extra time for your child to readjust to being home.
I, for one, love getting home from a trip to sleep in my own bed and aim to be back on our normal routine as quickly as possible.
To make the transition easier, here are a few tips to handle those first few days after you return from travel:
Tip #1: Assume your child, and you, will probably need a little extra sleep for a few days. Travel is hard on all of us and most of the time we’re not getting to bed at our regular bedtime, we’re not always eating the healthiest of foods and we usually have more activity than our normal day. If your child seems extra tired before bedtime, it’s ok to put them to bed a little earlier rather than pushing through to their normal bed time and trying to get an overtired child to sleep.
Tip #2: Don’t wait! It’s best to get back to your regular routine as soon as you return. There’s no need to wait a few days to start, because if your child’s sleep is a bit disrupted, waiting more time won’t make it any easier.
Tip #3: Expect that your child may have some extra wakeups at night for the first few days. This is normal and your child is just getting used to being home again. When your child wakes in the night, follow your normal pattern to get your child back to sleep. Offer comfort as your child to reassure them to their crib or bed is a great place to sleep.
Tip #4: If you bent your child’s sleep rules while you were away, such as co-sleeping or rocking to sleep, don’t worry too much. Here’s the trick: stop as soon as you get home. Yes, it’s that simple. If you co-slept while you were away, your child gets put back into their crib or bed at bedtime the first day you are back home. This works best for toddlers and older children who can tell the difference between sleeping at home and at Grandma’s house. For the first few nights back at home, you may need to provide a little extra support and comfort as your child is falling asleep to re-establish boundaries around sleep.
And if all of this seems like a blur and your child wasn’t sleeping well before your trip and things seem even worse now, then I have the plan for you.
Contact me today and let's get your child sleeping all night!
The holidays are fast approaching and many of us are making plans to get on the road to visit family and friends.
And if you've never traveled with your child or your last trip made you feel like you'd rather have stayed home, I have something for you!
For the next 3 weeks, I'll be sharing tips about traveling with kids, how to sleep well and make travel less stressful...
Time to Fall Back and Say Goodbye to Daylight Savings Time
According to the calendar, this weekend we’re supposed to get an extra hour of sleep as daylight savings time ends…tell that to our kids!
Walking through a large store last weekend with my daughter, she asked to go through the Halloween section. I’ll admit I was a bit surprised but also excited that she’s starting to enjoy one of my favorite holidays! We turned down the aisle and she ran right past the candy, the girly costumes, the silly masks… then stopped cold in her tracks in the face of a creepy looking clown thing that you hang up on your front porch to greet trick or treaters. The look on her face said it all… Yikes!
Toddlers are fascinating creatures, aren’t they? Watching them develop into thinking, creative little people is such a fascinating time, and one that parents often wish would last a little longer. Of course, they usually wish that after baby’s grown out of the toddler stage, because along with that creativity and new found intelligence, we usually see a lot of boundary-testing, which can be a frustrating experience.
In this exclusive online webinar, you will learn my 5 Simple Solutions to Help Your Baby Sleep. This is perfect for you if you spend night after night dreading bedtime, feel frustrated that your child wakes so quickly after you get them into their crib and worry that your child will never sleep through the night.
You will learn:
Sleep Solutions by Christine offers baby sleep coaching services in the following areas:
If you're looking for solutions to help your baby or child fall asleep and sleep at night. then you've come to the right place.
If you're confused, frustrated or exhausted. And if you need someone to tell you how to help your child sleep all night. then let's discuss a sleep solution for your family.
Have you ever asked yourself these questions?