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Baby Waking Up at Night? Check this out...
lbenjell • Oct 18, 2021
Some questions to ask regarding night wakes.
Written by Lamis Benjelloun
The truth is, no one really sleeps through the night. We all experience night wakings but rarely ever remember them. This is due to the way our sleep is composed. From the moment we lay down, we start moving through sleep cycles. Several of them. And these cycles themselves are made up of different periods of light sleep, deep sleep and REM sleep (Rapid Eye Movement). So even as we are sleeping through just ONE cycle, we can have different states of alertness and sleep. The same goes for our babies. So what do we really mean when we say a baby sleeps or doesn’t sleep through the night. This is an important distinction to make because a baby that is experiencing a slight arousal at the end of a sleep cycle does not equate one that is experiencing night wakes that interrupt their own sleep as well as that of their parents.
Today we talk about those night wakes that last longer than a few seconds. There is a number of reasons why they happen and we will explore them together. At the end of reading this, you will hopefully have a checklist that will help you find out why your baby is waking up so much at night.
Where is your child, developmentally?
The first important question we have to ask, if your baby is waking up at night is : is it expected. Babies under the age of 4 months are not developmentally ready to sleep through the night without assistance. This means that they will be up several times at night and will require help from you to go back to sleep. In addition, their circadian rhythms are also not developed yet so their cycles are different to ours : they spend a large portion of their time asleep in what is called “active sleep”. During this time, babies have been known to move, grunt, whimper and cry. So while we may feel like they are awake, they are in fact sleeping and our need to go help them may be the cause for an actual wake up. So the next time you are woken up by a stirring newborn, consider swaddling them and using white noise. Containing them in a cosy swaddle may reduce how much flailing happens in the middle of the night.
Is he or she hungry?
We often default to thinking that every time our baby wakes up at night, it must be because they are hungry. And this is true at first : newborns have immature digestive systems and therefore require frequent feedings, even in the middle of the night. But as they get older, so do their little tummies, which means that they can last longer without a feed. What ends up happening though is that baby gets accustomed to being fed every time they stir at night and come to expect it, even if they are not hungry. This is why I encourage parents to attentively listen to their babies at night : why is baby calling for me at 2 am : is it time for their feed ? Do they need a diaper change ? Or do they just need my comforting touch ?
Medical causes behind night wakes?
Believe it or not, not all night wakes are caused by hunger or habit. Sometimes, there are medical conditions that may waken our little ones. The common flu, teething or any number of discomforts can disturb baby’s sleep but sometimes, less common conditions may be the culprit. Reflux, Eczema and Obstructive Sleep Apnea are ones that come to mind right away but always approach your pediatrician to check that your baby is clear of physical reasons behind their night wakes.
Environmental interruptions?
Where we sleep matters. Light, temperature, sounds, all of these things affect our sleep and they affect our little ones sleep as well. If we promote an environment that is most helpful to our babies’ sleep, they will not be unnecessarily woken up by a chirping bird, a sibling’s trip to the potty, a flickering light from the monitor or a change in temperature in the middle of the night.
Schedule adjustments?
The timing and length of naps, as well as the timing of bedtime are prime indicators of the quality of your night sleep. As you have probably heard before, these three elements can determine whether your child is undertired, overtired or “just right”. Unfortunately for us, both an undertired child and an overtired child will experience night wakes. So perhaps the most important place to look at when evaluating your baby’s night sleep is their daytime sleep.
Where are they falling asleep?
“Most children will sleep well only if there are no surprises, no changes after they sleep, and no need for them to check where they are and where their parents are every time they stir.” – Richard Ferber
This means that baby needs to fall asleep in the same place they wake up, otherwise, they become alarmed and a slight arousal turns into a full wake up. So a baby who falls asleep in mom’s arms will be confused when they find themselves in their crib in the middle of the night. When placing baby in the crib awake and aware of their sleep location, they will be able to situate themselves if they have a night wake and be less alarmed.
I hope this helps you figure out whether your child’s night wakes are normal or not… and if they are not, that you know where to start to fix them.
In the hustle and bustle of modern life, sleep often takes a back seat to other priorities. Yet, the importance of sleep for mental health cannot be overstated, especially for parents and their children. From infancy through adulthood, sleep plays a crucial role in maintaining emotional stability, cognitive function, and overall well-being. Let’s delve into the intricate relationship between sleep and mental health, exploring its significance for both parents and kids. Understanding Sleep: The Foundation of Mental Health Sleep is not merely a passive state of rest; it's a dynamic process that facilitates vital functions for physical and mental health. During sleep, the brain consolidates memories, processes emotions, and regulates various physiological processes. For children, especially infants and toddlers, sleep is paramount for healthy growth and development. It's during sleep that their brains form crucial neural connections, essential for learning and behavior regulation. Sleep and Parental Mental Health For parents, particularly those with young children, sleep deprivation is often a common occurrence. The demands of caring for a newborn or attending to the needs of a growing child can disrupt sleep patterns, leading to chronic sleep deficits. This chronic sleep deprivation can take a toll on parental mental health in several ways: Increased Stress and Anxiety : Sleep-deprived parents often experience heightened stress levels and anxiety. The constant fatigue and inability to get adequate rest can exacerbate feelings of overwhelm and tension. Impaired Cognitive Function : Lack of sleep impairs cognitive function, making it difficult for parents to concentrate, make decisions, and problem-solve effectively. This can further contribute to feelings of inadequacy and frustration. Mood Disorders : Chronic sleep deprivation is linked to an increased risk of mood disorders such as depression and irritability. Parents may find themselves more prone to mood swings and emotional instability, impacting their ability to nurture a positive environment for their children. Strained Relationships : Sleep deprivation can strain relationships, leading to conflicts and communication breakdowns between partners. This can create additional stressors, further exacerbating mental health challenges. Sleep and Child Mental Health Just as sleep is crucial for parental well-being, it's equally essential for children's mental health and development. Adequate sleep is associated with numerous benefits for children, including: Emotional Regulation : Sufficient sleep plays a vital role in emotional regulation, helping children manage their feelings and behaviors effectively. Children who get enough sleep are often more resilient to stress and less prone to mood disturbances. Cognitive Development : Sleep is essential for cognitive development in children, as it supports learning, memory consolidation, and problem-solving skills. A well-rested child is better equipped to succeed academically and socially. Behavioral Health : Sleep disturbances in children are closely linked to behavioral problems such as hyperactivity, impulsivity, and aggression. Establishing healthy sleep habits early on can significantly reduce the risk of such issues. Reduced Risk of Mental Health Disorders : Research suggests that inadequate sleep during childhood is associated with an increased risk of mental health disorders later in life, including anxiety, depression, and ADHD. Strategies for Promoting Healthy Sleep Given the critical role of sleep in mental health for both parents and children, it's essential to prioritize sleep hygiene and establish healthy sleep habits. Here are some strategies to promote better sleep: Consistent Bedtime Routine: Establish a consistent bedtime routine for both parents and children. A calming bedtime routine signals to the body that it's time to wind down and prepare for sleep. Create a Sleep-Conducive Environment: Ensure that the bedroom environment is conducive to sleep . This includes keeping the room dark, quiet, and at a comfortable temperature. Limit Screen Time: Minimize screen time, especially before bedtime, as exposure to screens can interfere with melatonin production and disrupt sleep patterns. Encourage Physical Activity: Regular physical activity during the day can promote better sleep at night. Encourage children to engage in active play and ensure that parents incorporate exercise into their daily routine as well. Healthy Sleep Associations: Help children develop healthy sleep associations by associating bedtime with soothing activities such as reading or gentle music. Practice Mindfulness and Relaxation Techniques: Teach children and parents relaxation techniques such as deep breathing exercises or guided imagery to promote relaxation and stress relief before bedtime. Seek Professional Help When Needed: If sleep problems persist despite implementing these strategies, seek guidance from a healthcare professional or sleep specialist. You can always schedule a discovery call with me to discuss whether working with me will help your little one get a better night sleep. For parents and children alike, prioritizing sleep is essential for maintaining emotional well-being, cognitive function, and overall health. By recognizing the importance of sleep and implementing strategies to promote healthy sleep habits, parents can nurture a positive sleep environment for themselves and their children, laying the foundation for a lifetime of mental wellness.
Sleep is the cornerstone of our well-being, especially for children whose growing bodies and minds depend on it for optimal development. As parents, we often hear about the significance of sleep, yet understanding the specific needs of our children at different stages of their lives can be the key to ensuring they thrive. In this comprehensive guide, we'll delve into the importance of sleep for children and explore the recommended amount of sleep they need from birth into their teenage years. Birth to 12 Months: During the first year of life, sleep is not just vital; it's foundational. Infants spend a significant portion of their time sleeping, with newborns needing around 14-17 hours of sleep per day. As they grow, the total sleep hours gradually decrease, but the importance remains unchanged. Sleep is crucial for their physical growth, cognitive development, and emotional well-being. Establishing healthy sleep habits early on can lay the groundwork for a lifetime of restful sleep. 1 to 3 Years Old: Toddlers are bundles of energy, constantly exploring the world around them. Despite their boundless enthusiasm, they still require ample sleep to support their rapid development. Children aged 1 to 3 years typically need about 12-14 hours of sleep per day, including naps. Consistent bedtime routines and a conducive sleep environment can help toddlers settle into a restful night's sleep, setting the stage for their busy days ahead. 4 to 6 Years Old: As children transition into preschoolers and embark on new adventures, their sleep needs evolve yet again. Preschool-aged children typically require 10-12 hours of sleep per night. Quality sleep at this stage is essential for consolidating learning, enhancing memory, and regulating emotions. Encouraging a consistent sleep schedule and minimizing screen time before bedtime can promote healthier sleep habits in young children. 7 to 12 Years Old: As children enter the school-age years, the demands of academics, extracurricular activities, and social interactions can sometimes encroach on their sleep. However, prioritizing sleep remains crucial for their overall well-being. School-aged children generally need 9-11 hours of sleep each night. Adequate sleep supports cognitive function, academic performance, and physical health. By fostering a sleep-friendly environment and promoting a regular bedtime routine, parents can help their children meet their sleep needs even amidst busy schedules. Teenage Years: The teenage years mark a period of significant change, both physically and emotionally. Amidst academic pressures, social activities, and technological distractions, teenagers often find themselves grappling with sleep deprivation. Yet, prioritizing sleep during adolescence is more critical than ever. Teenagers typically require 8-10 hours of sleep per night, yet many fall short of this recommendation. Sleep plays a vital role in adolescent development, impacting mood regulation, cognitive function, and physical health. Establishing healthy sleep habits, such as limiting caffeine intake and creating a sleep-conducive environment, can empower teenagers to prioritize rest and reap the benefits of adequate sleep. Sleep is not a luxury; it's a necessity, especially for children whose growing bodies and minds depend on it for optimal development. From birth through the teenage years, the importance of sleep remains constant, evolving alongside the child's changing needs. By understanding the recommended amount of sleep for each stage of childhood and implementing strategies to support healthy sleep habits, parents can empower their children to thrive and reach their full potential. If you find that your children are falling short of the recommended hours of sleep or struggling with sleep-related challenges, don't hesitate to take action. A personalized approach to addressing sleep issues can make a world of difference for your family. I invite you to book a discovery call with me at One2Sleep Consulting. Together, we can explore your family's unique sleep needs and develop a tailored plan to promote restful sleep and overall well-being for your children. Let's embark on this journey toward better sleep together. Your family's good night's sleep starts here.
You are sitting peacefully watching a movie when you hear your little one scream. It’s the middle of the night and you are convinced they are having a nightmare. But when you go check, your baby is unconsolable. It is as if they are not recognizing your presence. So was it a night mare or something else? In most cases, when sleep is disturbed, our babes are most likely having a nightmare. But sometimes, it turns out to be a night terror instead. So what’s the difference between the two and how can we help our little ones get through each one. What is a nightmare? A nightmare is a bad dream that can cause the person experiencing it fright or distress. Children generally start having nightmares between the ages of 2 and 3 years but some start as early as 2 years old. Nightmares generally happen in the REM stages of sleep or in other words in the later part of the night. A child having a nightmare can wake up and remember the content of the dream and even feel distressed as a result. What triggers a nightmare? Nightmares can be triggered by a number of things. It can be something that they are worried about, something they heard a story about or even something they watched on TV. That is why I always ask parents to do a quick audit of who their little one is spending time with and what they are watching. Something that an older cousin or sibling said in passing can really stay with the little ones. How can I help my child after a nightmare? Immediately after the episode (or in the middle of the night) soothe and comfort your baby and help them go back to sleep — however that may look like for your family. Once the initial shock/fear has passed, spend time the next day talking to your little one about the dream. Was it scary? how did it make them feel? Make sure you validate those feelings as they are very real to them but also put them in context: dreams are works of our imaginary and we can retell the narrative differently. Is there a way to turn the monster into something funny? Can the bad story in the dream have a happy ending? Help them focus on their ability to imagine good things instead of dwelling on the scary aspect of the dream. What is a night terror? Similar to a nightmare, a Night terror is a parasomnia that can disturb our kiddo’s sleep. This one happens in the deep NREM portion of sleep which means earlier in the night. A child experiencing a night terror may sleep walk or scream but may not recognize your efforts to soothe them or calm them down. The next day, your little one will have absolutely no recollection of the episode. What triggers night terrors? Night terrors can be hereditary so if someone in your family has experience with them, it might explain why your little one is having them. But night terrors can also be caused by overtiredness so offering more sleep can help reduce their frequency. How can I help my child through or after a night terror? In these cases, it is best to accompany your baby in their terror and keep them safe, without waking them. The episode will ride out and they will be out of it in a few minutes. Chatting about it the next day is probably not going to help as this is not something that they will be able to recall. Has your child experienced night terrors? I would love to hear more.
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Disclaimer
The information on this website is not intended nor is implied to be a substitute for professional medical advice. Always seek the advice of your healthcare provider with regards to the health and welfare of your baby, toddler or child.