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Best and Worst Foods to Eat Before Sleep0

A full night of sleep isn’t just at the top of every adult’s wishlist— it’s also the key to optimal health. A recent study published in the Diabetes Care journal found that irregular sleep can increase the risk of obesity, high cholesterol, hypertension, high blood sugar, and “other metabolic disorders.” Even one hour of sleep difference from day to day can cause health problems!

This same study found that irregular sleep patterns led to higher caloric intake. It’s no secret that our food choices and sleep are inextricably linked— after all, your eating patterns are synced up with your circadian rhythm, which also dictates when you sleep and wake.

Certain foods can disrupt your sleep, leading to poor nutrition choices and perpetuating a cycle of unhealthy sleep. Conversely, choosing the best foods before bedtime can actually improve your sleep quality, helping you fall asleep faster and stay asleep all night.

Worst Foods for Sleep

Those with digestive issues like GERD or acid reflux should limit their snacks to at least 3 hours before bedtime to avoid inflammation. They should also stay away from acidic or spicy foods before bed since these can amplify reflux symptoms.

Even if you don’t have reflux or indigestion, there are some foods that anyone would do well to avoid before bed because of their effect on the body.


Consuming caffeinated beverages including coffee, tea, and chocolate close to bedtime can actually reverse the sleep process your body initiates as soon as the sun goes down. Caffeine is a stimulant— one study found that “consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour.”

High doses of caffeine can result in nausea, increased heart rate, increased breathing, and tremors— all things that can lead to sleeplessness and insomnia. Be wary of energy drinks or other foods with caffeine too close to bedtime, since they are almost guaranteed to keep you awake past bedtime.

High-Fat Foods

Eating foods high in unhealthy fats can trigger overeating, and a too-full stomach is not only uncomfortable, but it can lead to acid reflux. Studies published in 2007 and 2012 found that those with diets rich in fat experienced more fragmented sleep. In short, eating fatty foods too close to bedtime disrupts the delicate circadian rhythm our bodies rely on.

Foods high in fat such as rich meats, ice cream, or potato chips, take much longer to digest. When your body digests sugary or fatty food, it prompts the release of insulin, which can signal your body it’s time to be awake.

Avoid full-fat dairy products, fried foods, fatty meats, and creamy sauces or dressings too close to bedtime.

Acidic and Spicy Foods

Certain foods are especially problematic for those with reflux or GERD, but they can also trigger insomnia in someone with no other health problems. Acidic foods like tomatoes, citrus, and pineapple can worsen reflux. Additionally, spicy foods, such as salsa, garlic, or peppers, can lead to digestive irritation.

Sitting or standing in an upright position a few hours before you lie down to sleep can help your digestive system. If you really struggle with reflux, you might consider a special acid reflux pillow or an adjustable bed to keep your esophagus at an incline during the night, so no stomach acid can “leak” into it.

High-Sugar Foods

The assumption that high-sugar foods make you more alert and hyper is not true— in fact, eating lots of sugar actually has the opposite effect. High levels of sugar in the blood inhibit orexin, a peptide that makes us feel alert. Eating too much sugar makes us lethargic, which sometimes prompts us to eat even more. Overeating disrupts sleep, and poor sleep can trigger even more consumption of sugar!

It’s a vicious cycle. The key is to choose snacks combining complex carbohydrates and protein, like an apple with peanut butter. The protein keeps you satiated and the complex carb provides the energy your body needs without making you feel lethargic and more hungry.

Best Foods for Sleep

The key when selecting the best foods for sleep is to look at the vitamins and minerals in those foods— snacks with tryptophan, complex carbohydrates, magnesium, calcium, and melatonin are optimal.

Foods with Tryptophan

The amino acid tryptophan helps the body produce serotonin, your body’s own natural sleep aid. Serotonin induces deep and restful sleep by creating melatonin. Luckily, there’s lots of foods rich in tryptophan and you probably already have them sitting in your fridge.

  • Beans
  • Fish, especially fish high in omega-3s, like salmon and herring
  • Nuts
  • Eggs
  • Low-fat cheese
  • Low-fat milk
  • Turkey

All of these foods are also rich in protein, which keeps you feeling full and satisfied.

Carbohydrates and Healthy Fats

Foods with a high-glycemic-index promote the production of tryptophan, but it’s best to pair these with a healthy fat as well for fullness. One study learned that consuming a meal rich in high GI foods four hours before bedtime actually helped participants fall asleep faster.

High-GI foods:

  • Whole-grain rice
  • Potatoes
  • Whole-grain bread
  • Whole-grain pasta

Healthy fats:

  • All-natural peanut butter
  • Avocados
  • Olive oil
  • Low-fat cheese
  • Fish high in omega-3s
  • Chia seeds

Herbal Teas

If you’re used to drinking caffeine before bed, try switching it out for herbal teas like valerian, lemon balm, or chamomile.

Chamomile tea is a popular choice thanks to the antioxidant apigenin, which is found in chamomile tea. Apigenin binds to receptors in the brain that may initiate sleep. One study found that patients who received 400 mg of chamomile extract every day slept better than those who did not.

Valerian root tea was first used for sleep in the 1940s, and today it’s as popular as ever. While there is no definitive research yet on how valerian root helps sleep, one theory posits that it increases levels of GABA, or gamma-amniobutryic acid. There have been a few studies finding that participants who drank valerian root tea before bed reported improved sleep.

Lemon balm is a member of the mint family. Currently, it’s a popular supplement for stress and anxiety, probably because it increases GABA levels. Drinking lemon balm tea before bed can induce relaxation and help your body prepare for sleep.

Calcium and Magnesium-rich Foods

Calcium and magnesium are some of the most effective minerals for better sleep. A study published in the European Neurology Journal found that calcium levels are highest in the body during deep sleep (the REM phase)— thus, people with calcium deficiencies are more likely to experience lower-quality sleep, including less time spent in deep sleep.

Magnesium maintains GABA, a neurotransmitter that promotes sleep. GABA encourages relaxation and rest in the body— some people even use magnesium supplements for anxiety or stress. In addition to being excellent for sleep, calcium and magnesium are great for bone, heart, and blood health.

Calcium-Rich Foods

  • Yogurt
  • Low-fat cheese
  • Low-fat milk
  • Leafy greens
  • Almonds
  • Oranges (avoid these if you have acid reflux)
  • Sweet potatoes

Magnesium-Rich Foods

  • Dark chocolate
  • Bananas
  • Cashews
  • Avocados
  • Spinach
  • Whole grains

Foods with Melatonin and Serotonin

Most of us have heard of melatonin— some insomniacs even take melatonin supplements to get to sleep faster. However, eating foods rich in melatonin before bed is a much healthier approach to getting better sleep. Serotonin is not found in any foods, but certain snacks can boost serotonin levels.

Melatonin-Rich Foods:

  • Cherries
  • Tart cherry juice
  • Bananas
  • Pineapple (avoid if you have acid reflux)

Foods that boost serotonin:

  • Kiwi
  • Fish
  • Turkey
  • Oats
  • Spinach

You’ll notice the foods that boost serotonin also contain tryptophan— that’s because tryptophan is the precursor to serotonin.

Are midnight snacks a bad thing?

Eating before bed is a controversial topic— the old wives’ tale says to avoid eating anything before bed because your metabolism slows down before sleep, thus making you gain weight if you eat right before bed.

But recent studies have found only certain foods will lead to poor sleep and weight gain, and choosing the right foods can actually help you sleep better and choose more nutritious foods during the day. Furthermore, your metabolism does not actually slow down when you sleep— it stays about the same as when you are awake.

So why does some evidence point to people gaining weight when they eat before bed? Well, it’s more about what you eat, not when. And if you’re consistently hungry before bedtime, you might not be eating enough during your daytime meals.

Interestingly, a study published in the Journal of the American College of Nutrition found that adults who ate cereal and skim milk 90 minutes after their evening meal for four weeks reduced their caloric intake during the day, compared to adults who did not eat anything before bed.

The bottom line: eating before bed is not necessarily a bad thing— you just need to choose the right snacks to promote sleep and make healthy choices during the day.

What should kids eat for better sleep?

Infants and children need more sleep than adults, and their sleeping patterns are also a little bit more inconsistent. As a result, they need nutritious diets that line up with healthy sleep patterns.

When your baby is ready to graduate to solid foods, you can introduce them to many of the foods we’ve listed here, like whole grains, sweet potatoes, eggs, leafy greens, and avocados. Some kids’ favorite foods are naturally rich in magnesium, calcium, and tryptophan, like bananas, oats, and warm milk.

In addition to giving them the right foods, it’s key to time their meals so they aren’t going to bed hungry, which we know can lead to restlessness and poor food choices the next day. Snacking on healthy foods can improve children’s sleep cycles.

Most children and teens should eat every 3-4 hours. Younger children need three meals a day as well as two healthy snacks every day. It helps to offer smaller-portioned snacks so they aren’t too full for their main meals. If you have picky eaters, continue offering them the foods they don’t like. Normalizing healthy foods instead of using them as “punishment” can lead to your children developing a healthier relationship with food.

If you’re struggling with picky eaters, consider seeing a dietitian or nutritionist for more customized advice.

Eating for Better Sleep

When you eat before bed, your digestive system goes to work. While this isn’t necessarily a bad thing, foods that make your digestive system work extra hard can delay your sleep. Doctors recommend eating at least a few hours before bedtime for a good night’s sleep.

Sufferers of GERD (gastroesophageal reflux disease), acid reflux, or heartburn are especially prone to their food choices interrupting sleep. If they go to bed with full stomachs, their stomach acid is more likely to creep back up into the throat, creating a burning sensation.

But what if you can’t sleep because you’re hungry? Try eating more fiber-rich foods during the day to keep you full, and try a light, nutritious snack before bed with complex carbs and protein.

Implementing these habits will improve the sleep hygiene of your whole family and lead to a happier, healthier lifestyle.

About the author:

Meg Riley is a Certified Sleep Science Coach and writer/editor for Sleep Junkie. After graduating from Penn State University, Meg began writing about the mattress industry and the science behind getting a good night’s sleep.

The post Best and Worst Foods to Eat Before Sleep appeared first on The Baby Sleep Site – Baby / Toddler Sleep Consultants.

The 8 Best Ways How to Reduce Stress During Pregnancy0

In recent years, conversations that regard mental health have been on the increase. However, the majority of individuals will prefer to suffer in silence rather than share on issues they are struggling with. All over the world, people are growing aware of the problem and are starting to take up action. The Royals, Prince William, and Harry, together with their wives, are an excellent example. In early 2019, they launched a text line that would help those struggling with depression and other mental health-related issues. When in a crisis and need someone to talk to, it comes in handy.

This also applies to pregnant women. For them, it’s twice the risk involved because when struggling with anxiety-related problems, the baby is also in danger. The good news is that there are numerous resources they can use to get better. Not only is there an abundance of knowledge but also items that keep women comfortable. Take, for instance, postpartum pads, they may seem like a trivial issue, but without them, it would get so uncomfortable after birth, causing anxiety.

Several factors would cause stress during pregnancy. Factors that may cause chronic stress, feelings of depression, and anxiety during pregnancy are associated with:

  • Unwanted pregnancies – not every childbirth is planned.
  • Uncertainties (prenatal period related concern) – the chance that not everything might go as you hope, or the dangers that surround us, can be overwhelming for some mothers.
  • External factors – we have very little control over nature. Events such as hurricanes, terror attacks, and earthquakes.
  • Life happenings such as losing a loved one, illness, divorce, etc.

There’s a long list of reasons for depression and stress during pregnancy. However, the steps one takes towards getting better are taken into consideration. Note, the impact of maternal stress during pregnancy is most devastating on the fetus when the stress is left unchecked. Here are 8 ways of how to reduce stress during pregnancy.

1. Early Detection of Stress During Pregnancy

Among the factors that increase mental health cases in today’s society is a late diagnosis. Many individuals don’t know when to get help, while some prefer to suffer in silence. Well, timely detection is valuable because it guarantees diagnosis and treatment at an early stage, which speeds up the healing process. Soon-to-be mothers are no exception; they need to be aware of the symptoms of stress. Knowing the signs to look out for is a critical part of the process, and there are classes they can take to help with that. They will also get to learn what is the stress test during pregnancy. Such knowledge will be quite invaluable. Like any other illness, early detection of depression and other mental health problems helps speed up the healing process because then the damage is not that destructive.

2. Create a Support System

The gestation period is one that women should never be alone. That is why having a support system in place is crucial. Surround yourself with people you can trust to help you even after the delivery period with raising the baby. Talk with your partner, relatives, and close friends. There are many ways they can help, which include:

  • ? Talking to alleviate feelings of anxiety.
  • ? Accepting their help with handling daily chores – they may not do all the work instead of you, but they can free much of your time.
  • ? Getting to appointments.

Talking with other women in a similar situation or who have been there also helps. Your medical practitioner can tell you what the best probiotics you can use during motherhood and offer information about community groups that you can join for support.

3. Stay Healthy

Invest in a healthy diet, have light exercise and meditation routines. They not only help you to be physically fit but also mentally and emotionally balanced. Having such programs incorporated into your daytime is an excellent way of how to reduce stress during pregnancy. Various studies done have shown that combining both exercise and meditation helps reduce anxiety while also positively influencing brain development. Both of them are lifelong skills that require consistency and will be advantageous even after delivery. Don’t forget to include sufficient rest and needed sleep as they will also keep you in shape while alleviating your anxiety.

4. It’s All Temporary!

The discomforts during and after delivery are a passing cloud. They may cause stress during pregnancy, but remember that all goes. Instead, find ways of coping. Know that everything you’re feeling is temporary! Talk to your doctor about the discomforts you’re experiencing; they will offer a guide for you to get through.

Over past years, life coaches have taught us ways we can trick the brain into believing and doing what we want. Take, for instance, Mel Robbins and her, 5 Second Rule that helps one accomplish tasks from the moment they wake up. She also speaks on how the brain is wired to protect us and the steps we can take to making it believe what we want it to. Expectant mothers can use the same tricks to ease discomfort.

5. Excessive Participating Causes Depression and Stress During Pregnancy

Accept that you cannot perform your duties as you previously did. When expecting a child, it will be useful to cut back on some activities. Focus only on the necessary stuff, the things that you cannot delegate. If you are employed, be sure to talk with your employer about your duties, especially when they are physically and mentally demanding.
You have to limit some activities regardless of how simple they may seem. Anxiety is never planned, and one can never know where it comes from and, therefore, deal with the source appropriately. Instead, let others help you eliminate your strain. The delegation will be a key skill during the period.

6. Stay Away from Anxiety Causers

All expectant women know to stay away from alcohol and other drugs that may harm them or the baby. The same principle needs to be applied to the causes of stress during pregnancy. Well, if some activity, person, food, or thing causes you to feel depressed or anxious — stay away from them for the sake of your well-being. Some depression causers you should stay away from are: overworking, people who cause you discomfort, uncomfortable surroundings, some foods, and violence, among others.

7. Develop an Anxiety Management Program

Create a way that you can manage depression not just when being pregnant but also in your maternal years. Stress during pregnancy is manageable with a monitoring system in place. Most people think that anxiety goes away after delivery, but the truth is that it only gets worse. A good program makes the detection and handling of any future anxiety easier. You can have a program that helps you adopt manageable ways of coping with stress. For instance, your program can focus on foods, exercise and meditation routines for distressing, steps of handling strenuous moments, and so on.

8. Think Positive

You don’t have to harbor negative emotions, whatever the reason or circumstance. Positive thinking has immense power. During the pregnancy period, women will undergo beautiful changes. A positive attitude is critical for women to focus on new moments. Anxiety and other negative feelings take a toll on the emotional, physical, and mental well-being of an expectant mother. Staying optimistic will come in handy throughout the period.


Stress during pregnancy can cause severe damage, but it’s also manageable. Women don’t have to suffer in silence anymore. They say sharing is caring and that a problem shared is half solved. Well, getting to share your worries with your trust circle can help with overcoming challenging situations. So, what are some ways that you have adopted or the one that worked for you to aid in reducing stress during pregnancy?

Author Bio:
Beatrice Callan is a psychiatrist with over five years’ experience. When not in the office, she provides home care services. She’s a health and fitness enthusiast and believer in holistic living. In her free time, she writes blogs on how to live life to the fullest. She’s also a meditation and exercise lover.

The post The 8 Best Ways How to Reduce Stress During Pregnancy appeared first on The Baby Sleep Site – Baby / Toddler Sleep Consultants.

How to Design a Kids’ Room that Fosters Creativity0

Kids’ creativity shouldn’t be just reserved for playtime. Some of the most beautiful and important inventions of our time were created by creative people who seek inspiration everywhere around them. When you support the child’s creativity, you support the child’s ability to think outside the box and be more receptacle for greater possibilities. Start by fostering the child’s creativity at home, by providing a safe and inspiring place for them to be creative as they grow.

Open up space

No one knows how creativity is born, but having a big, open space certainly helps. For example, where can your child dance to the music if there’s not enough room to dance? When designing your child’s room, make sure to leave plenty of unused space. Incorporate the drawers into the closet, keep the toy boxes under the bed, or move them out of the room altogether. With enough free floor area in the middle of the room, your kid can build a fort, assemble a railway set, or be creative on a big canvas.

Make a center stage

It usually doesn’t take much for the little performers in your family to make themselves known. They will dramatically repeat the lines from movies or advertising slogans. If you have a young performer, consider adding a stage to their room design. A child-safe 2-inch-tall stage in the corner of the room is an easy one-day project that can make a lot of difference. Confident kids who like to perform in front of their families will often have more confidence in public speaking later in life. Besides, if your kid has shown an interest in music, make sure to keep musical instruments or karaoke machines near the stage. Different costumes kept nearby can help young actors practice different characters.

Make room on the desk

Young painters, sculptors, or writers need a place for their creativity to run wild. An easel stand in the corner will provide a great place for young painters, while a flat desktop is more suitable for those who sketch by hand, or young writers to write their letters, postcards, and short stories. Apart from the main desk, consider purchasing a lap desk, so your kid can get creative when he or she isn’t feeling well or just before going to sleep. Many established toy manufacturers offer child-sized easels and art desks. However, when choosing a writing desk, choose a full-size model that can grow as your kid advances through school.

Choose an interesting rug

When designing a kid’s living space, there are three things to keep in mind – safety, fun, and stimulation. An engaging rug placed in the kid’s room delivers all three. Whether you have a hardwood or carpeted floor, a novelty rug can add to the general theme of the room. Since children are visual learners, vivid floor rugs can stimulate their imagination and creativity. Whether you like rugs with playful color tints and shades, interesting geometric shapes, or otherworldly floral patterns, it’s always best to let your kid choose the rug they find most interesting.

Plan for a creativity wall

Your kid’s artwork should be limited only to the desk or easel. The kid’s room wall provides plenty of space that your little one can use creatively. Chalkboard walls are a trend that is popular in both residential and commercial environments. Let your kid write down ideas and messages for you to read, or create elaborate artwork, and when they are through, they can erase everything and start again. On the other hand, if you don’t like the idea of chalk dust floating where your kid sleeps, install dry erase boards which can be magnetic, and provide markers instead.

Provide creative supplies

For your child to be and stay creative, make sure they have plenty of supplies. The shelving units and drawers in their rooms should be stocked with art supplies, apart from the usual choice of drawing pads, canvasses, crayons, watercolors, stencils, and stickers, make sure to include items that encourage other forms of creativity, such as plasticine and constructor sets. Also, encourage your kid to be creative with found items, such as bottle caps, stones, cardboard, etc. which is a good way to teach them about the environment and reusing objects, as well as items from nature such as pinecones, acorns, and seeds.

It’s a common misconception that your kids’ room needs to be as neat and tidy as the remainder of your home. While you should teach your kid tidiness, it’s also important to create their environment in such a way that it fosters their curiosity, creativity, and inspiration.

Author Bio: If one thing is true about Lillian Connors, her mind is utterly curious. That’s why she can’t resist the urge to embark on a myriad of home improvement/green living projects and spread the word about them. She’s also deeply into green practices, cherishing the notion that sustainable housing and gardening will not only make us far less dependent on others regarding the dwellings we inhabit and what we eat, but also contribute to our planet being a better place to live on. When she is not trying to improve the things around her (and herself, for that matter), she likes to lose herself in a good book and sip on an occasional appletini. Check her out on Twitter.

The post How to Design a Kids’ Room that Fosters Creativity appeared first on The Baby Sleep Site – Baby / Toddler Sleep Consultants.

10 Short Stories to Read Before Sleep0

Many people like to read to their children before they go to sleep. Sleeping can last from 8 to 12 hours according to the age and the schedule of your little one. Parents who read believe it is much better than letting their children watch TV or play a game. And in fact, they are entirely right, because reading has been proven to have numerous benefits for a child’s development.

Whether you are reading bedtime stories for girls or bedtime stories for boys, you share a special moment and develop a much deeper bond with your kid. You tuck your little one under one of the best baby blankets, and your journey of discovering new beautiful worlds from books can begin.

Experts working on topics of child development say that reading for at least half an hour each day can significantly improve speaking and cognitive skills. Furthermore, it enhances imagination and curiosity and many other aspects of a kid’s life. The research shows that those children who were read to regularly from the beginning had higher success at learning languages and overall much better academic results.

Nowadays, there are so many books and short stories written for kids of all ages that sometimes it can be challenging to choose. It all depends on your child’s preferences. For example, some like funny bedtime stories for kids, and some are not so keen on that kind of humor. We compiled here a list of 10 stories that we like, that will maybe get you some ideas where to look for ideal stories for your child.

1. Aladdin and the Magic Lamp. It is a well-known story from the Arabian Nights, also known as Thousand and One Night. The central character is an impoverished boy named Aladdin. The story begins with Aladdin meeting sorcerer, posing as his uncle, who promises him great wealth if he goes with him. Wanting a better life, a boy follows the man, and that’s where his adventures begin.

2. Bambi Story. It is a beautiful classic bedtime children’s story about male baby deer Bambi, his mother and friendship with a rabbit called Thumper and skunk Flower. Bambi is an intelligent and curious young deer who goes through different adventures with his two best friends. At the same time, learning that all of the things he learned from his parents about life in the forest is true.

3. Sleeping Beauty. Because king and queen didn’t invite Maleficent to celebrate the birth of their child, she decided to take her revenge by cursing little princess. Then she said that princess Aurora will prick herself on a spinning wheel on her 16th birthday and after that she will be asleep for 100 years. Only true love’s kiss can save her.

4. Pinocchio. Geppetto, the lonely woodworker, has a wish that the last puppet that he named Pinocchio becomes a real boy. The kind blue fairy heard and decided to grant him this wish. Knowing that Pinocchio will be naive, she assigned Jiminy the Cricket to keep him out of trouble. However, Jiminy encounters many difficulties while trying to keep him on the right track. Whereas at the same time, Pinocchio begins to understand he has to prove that he deserves to be a real boy.

5. The Little Mermaid. Ariel, the daughter of the Sea King, falls in the human prince that she met on the shore. Even though all her friends make efforts to convince her to stay little mermaid makes a pact with the sea witch to become human.

6. The Velveteen Rabbit. It is a British children’s story written by Margery Williams. It is a story about a stuffed rabbit who wants to become real. At the beginning of the story, the boy who got the rabbit as a Christmas gift doesn’t seem very interested. But throughout the story, after he slept one night with the stuffed toy, they become inseparable. But will the rabbit become real?

7. The Ugly Duckling. This is a story about real love and beauty. A mother duck’s happiness is disturbed when she understands that one out of six newly hatched ducklings isn’t how it is supposed to be.

8. I Want My Hat Back. Writer Jon Klassen tells a story about the bear who wants his lost hat back. It’s an original and funny story said through a dialogue.

9. Good Night Stories for Rebel Girls. It contains 100 stories about the lives of real women from all over the world. It women’s story is written like a fairytale, so it is adjusted to children, yet they have the opportunity to learn about women’s lives in the past and today.

10. Little Prince. Antoine de Saint Exupery writes this magical fable. It is about the adventures of a little boy who is a prince on the asteroid B – 612.

We hope that you liked the list of classic bedtime stories for kids that we at Top-Mom prepared for you. Of course, there are many other beautiful children’s bedtime stories that you can choose to read to your kids.

Author Bio
Hi, I am Elizabeth! Living in Illinois, I am a girl writing for the living and pleasure. I am a frequent traveler with 2 kids. My check-in list counts more than 13 countries and it is only just beginning. It was quite difficult for me to handle the kids with varying weather conditions that they were prone to while traveling. Now, I know the appropriate clothes, bottle and cream choices for both mother and baby that comforts them the most, and I am writing about it in my blog Top-Mom.

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7 Tips for Managing Jet Lag with Kids0

No one has to tell you that jet lag is not a fun thing to experience. And with that said, that is tough on adults and teens. However, when it comes to kids and jet lag, that is a terrible mix. Kids that experience jet lag will be extremely out of sorts, cranky, and it can also cause their immune systems to take a beating due to the sleep problems that they develop from it. That is why you want to make sure that the intensity of jet lag that children would experience after a long flight from a place with a different time zone is minimized as possible. The good news is, there are – excellent tips on how to manage jet lag in kids which will be discussed below.

1. Change The Bedtime Schedule At Least Three Days Before Departure

In order to minimize jet lag in children, it has been suggested that the best thing to do is change their bedtime at the same time where their destination would be 3 days before leaving. However, sometimes moving their bedtime would have to happen a week or two before going away if there is a huge time zone change.

You don’t want to do this drastically either which means you will want to change their bedtime 15 to 20 minutes towards the vacation time days or potentially a few weeks before.

For instance, if you are living in New York City and you are planning a trip to Sydney Australia with the kids, that is a 14 hour time difference. That means the best thing to do is to move the bedtime 15 to 20 minutes in the correct direction in the weeks leading up to the vacation.

You also don’t have to worry about long term sleep deprivation with kids either when going on long trips to places with a huge difference in time zones. Their circadian rhythms usually catch up with them about 4 days naturally and utilizing this change in bedtime method will help keep the jet lag to a minimum.

2. Pretend That You Are At The Destination Already Once You Are On The Plane

Once you are boarded on the plane with your kids, and you are off to Australia, you will want to pretend that you are there already. If it is 2 pm in New York City when you are boarded on the plane which means it is 4 am in Sydney Australia. This means it is the middle of the night in Sydney while it is in the middle of the afternoon in New York. This means you will want your kids to take a nap while they are on the plane ideally for a few hours.

Pull down the shade on the airplane window and even purchase some sleep masks for the kids which will make them think it is dark.

3. Prepare Yourself By Bringing Cozy Travel Pillows And Blankets

It has already been said that the best thing to do is to get the kids to sleep on the plane. That will not happen easily if they are not as comfortable as the airplane seats alone can cause discomfort. You will want to make sure that you bring along cozy pillows and a blanket so they have a better chance of taking a long nap while they are on the plane.

4. Stay Hydrated

It is incredibly important to stay as hydrated as possible while going on a long flight. In fact, a drink that is rich in electrolytes such as Gatorade is a good idea for kids to drink. If you are concerned about the sugar content, then you can always water it down and they will still get enough electrolytes into their system. That is become being on a plane for a long period of time will cause anyone to be parched and not being hydrated enough when making a big leap to another time zone will cause anyone to be out of sorts even more.

If you want to make sure that your kids don’t experience jet lag that is bad in any way or form, you will want to make sure that they are hydrated with drinks that are rich in electrolytes. That is because it helps them assimilate the water instead of retaining the water which is the best thing for changing time zones and being on long flights.

5. Consider Fish Oil

Kids and adults who take fish oils generally have fewer sleep problems because it helps to promote blood circulation which helps the entire body function better. If you haven’t been giving your kids fish oils all along, then you will want to check with their doctor and make sure that you do several weeks before taking that long flight!

6. Wear Loose Fitting Clothing

When you are taking the family on such a long flight, it is best to make sure that they wear clothing that is loose and comfortable with breathable fabrics such as cotton. That is because if the kids are comfortable wearing clothing that is loose-fitting and breathable, they will have a better chance of relaxing.

7. Make Sure To Mark The First Day To The Destination As A Rest Day

Even if the kids have been going to bed earlier or later for weeks depending on the destination of where they are going, they will need to adjust to the new place and new time. Even if they took a long nap on the plane this applies as well. Be sure to not plan to do anything on the first day of your vacation just to get some rest and to adjust. The same goes when it comes to returning home as you will want to make sure that the kids have a day or perhaps even 2 days to readjust.

As long as these 7 tips for reducing the intensity of jet lag are implemented, then your kids will be fine and that means you as well will be just fine. Jet lag may not be eliminated entirely, but the severity of it will be watered down quite a bit. Have a safe and enjoyable trip with the family!

Bio: Hannah Edmonds is a creative and enthusiastic freelance writer who has been loving this gig for 8 years now. Her personal mission is to encourage a happier, healthier and more fulfilling life experience for people through her writing, and this is her true passion.

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Can THIS Pacifier Help Your Baby Sleep? – Chicco PhysioForma Pacifier Review0

The PhysioForma pacifier by Chicco is supposed to be a new and improved type of pacifier, but aren’t all pacifiers basically the same?

My team of sleep consultants and I were sent samples of the PhysioForma Pacifier to see what we thought from a sleep perspective.

Could this new type of pacifier actually help your baby sleep? Aren’t pacifiers sleep associations that need to be broken?

Not necessarily. Let’s take a look at what I found in my research about the PhysioForma pacifier.

Can babies breathe with a pacifier?

Some people believe that babies are obligatory nasal breathers (meaning they HAVE to breathe through their nose), but according to at least one study, that is not true. But, since babies mostly breathe through their nose, if your baby uses a pacifier, she will be able to breathe.

Chicco took this one step further, though.

The PhysioForma pacifier actively supports your baby’s physiological breathing with its unique and exclusive nipple design. The nipple shape and the ridges on the nipple both help position your baby’s tongue forward to maintain an open airway. And, the ventilation holes for air circulation help prevent the gathering of saliva, too.

In addition, this pacifier supports the development of the palate and teeth with its narrow base that allows for optimal lip closure. And, the lateral curve of the nipple evenly distributes the tongue’s pressure against the palate.

It’s no wonder that the PhysioForma pacifier was clinically developed, tested, and approved in partnership with an advisory panel of leading neonatologists, pediatricians, and orthodontists. A pacifier that helps your baby with physiological breathing is sure to help new parents sleep better at night.

But, before we decide to run out and buy all the PhysioForma pacifiers you can, let’s find out more.

Will the PhysioForma pacifier help prevent SIDS?

Yes, it has been said that pacifiers, in general, help reduce the risk of SIDS (Sudden Infant Death Syndrome). According to American Family Physician, “The benefits of pacifier use include analgesic effects, shorter hospital stays for preterm infants, and a reduction in the risk of sudden infant death syndrome.”

And, the PhysioForma is praiseworthy in this regard. While nothing can prevent SIDS altogether, using a PhysioForma pacifier can reduce the risk.

Will all babies like the PhysioForma?

Well, no. I’m sorry to say that there’s no product loved by all babies. But, so far, Chicco’s PhysioForma pacifier is baby-approved with 9 out of 10 babies accepting it. This matches the 4.3 out of 5 stars on Amazon right now (at the time of this post).

In addition, there are 3 different sizes of this pacifier, so if your baby is getting bigger and one size doesn’t work, you may want to try a different size. The age recommendations are just those. Every baby will have a different size mouth and preference for how the pacifier sits in his mouth.

And, this obviously isn’t a large test, but I had one of our sleep consultants who just had a baby 7 weeks ago give it a try. Here’s what she said in her own words:

Jessa“The PhysioForma pacifier is good quality and seem to be durable. Cute colors and designs! They are lightweight which will likely help the pacifier stay in baby’s mouth. The pacifier ‘nipple’ is a unique design and (depending on what some babies prefer) might just be the trick to tongue placement and comfort during sucking. Some babies do much better with this shape than the more rounded smoothie shapes. We really like the ‘pocket buddies’ for the pacifiers. It’s such a cute design and very soft. I really like that pacifiers can be removed for cleaning of both the lovey and the pacifier. It’s such a good idea to have a pocket for extra pacifiers as well. We use it with my 7-week-old, and it seems that just having the soft support of the lovey helps the pacifier to stay in her mouth during sleep. We are big users of pacifier clips and really like the design of the Chicco one. It’s easy to get the pacifiers on and off and does the trick!”

But, will breastfeeding babies like the PhysioForma?

Obviously, we can’t say that all breastfed babies will like the PhysioForma pacifier. Some babies only like the real thing no matter how many pacifiers or bottles you try. Am I right? 😉 According to at least one Amazon review, though, it’s “literally the most realistic nipple shape” and that’s great news for breastfeeding babies!

Is the material from which a pacifier is made bad for my baby?

By now, most of us have probably learned that BPA, or bisphenol A, is bad for not only babies but for everyone! BPA is a chemical used to make some plastics. And, some research has shown that BPA can get into our foods and drinks from the storage containers. There are possible health effects of BPA and we clearly don’t want to give our babies any toxins!

The good news is that the PhysioForma is BPA-free as well as latex-free. Designed and made in Italy, these pacifiers are made from silicone, which is perfectly safe.

Love the silicone!
“My 6 month old loves it! When he’s tired, it soothes him to sleep and he’s teething so when he’s awake he likes to chew on the silicon and it really helps his gums! Great design!”
-Jamie W.

Any negatives about the PhysioForma pacifier?

One review said the pacifier became discolored after boiling it. If that’s true, it’s unfortunate, though at least it doesn’t impact the usability in any way. But, do you want to know what’s even better?

These pacifiers come with a reusable sterilizing case that sterilizes it in 3 minutes! You can’t get much more convenient than that, except each minute a baby is crying is like 20. You might have to sing a few rounds of your baby’s lullaby. 😉

Okay, okay! So, how can this pacifier help my baby sleep?

Pacifiers naturally give babies a way to self-soothe when you aren’t around to feed, hold, or rock them. After all, you have to sleep (…and cook, do laundry, etc.), too! Babies have a reflexive need to suck and pacifiers help satisfy that need.

(Please note that breastfeeding babies should not use a pacifier until after 3-4 weeks old to avoid nipple confusion, but formula-feeding babies can use them from day one.)

And, remember how the nipple shape helps with breathing? Physiological breathing improves the quality of sleep, reduces irritability and respiratory disorders. When your baby’s sleeping, it’s a lot easier for you to sleep, too!

But, won’t the pacifier fall out a million times?

Maybe. But, maybe not! This unique nipple design and extra-soft silicone with a satin-textured finish make it easier for your baby to keep it in. And, in the grand scheme of things, if you have to replace it once or twice a night when your baby is a newborn, this is definitely manageable! 10+ times like with other pacifiers not-so-much.

Perfect Paci!
“I was desperate for a pacifier my newborn would take. This was the solution to all our crankiness! He took to it instantly and it was easy for him to hold and keep in his mouth!”

My baby loves this pacifier!
“It’s the only one she actually keeps in her mouth without instantly spitting it out. She is able to self soothe with it, and it’s super cute and stylish with its clear silicone rubber.”

And, when your baby is old enough, the soft handle of this one-piece-construction pacifier is big enough for baby to grab. And, finally, one of my favorite items to use in conjunction with the PhysioForma is the Pocket Buddy. Not only will it help your baby find his own pacifier, but it doubles as a lovey once he’s old enough to sleep with a buddy. I love how you “pull its tail to pocket the pacifier.” Adorable!

It turns out all pacifiers aren’t the same. I am so happy Chicco reached out to me. Some of the babies with which we work really need to keep the pacifier during sleep coaching and now I have one I can recommend confidently!

Have you used the PhysioForma? Did you like it? Share your experience below in the comments!

Disclosure: The Baby Sleep Site was compensated for this post to cover the time invested and promotion, but these opinions are all our own and we only recommend products we feel good about endorsing.


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5 Tips for Getting Baby to Sleep Anywhere0

Parents often cancel or postpone vacations because they are afraid that it will affect their baby’s sleep pattern. The last thing you want is to spend your vacation exhausted from trying to get your baby to sleep every night. The good news is that there are several ways to help your baby adjust to the change in environment and get a good night’s sleep.

There are several ways to help your baby fall asleep anywhere. Each baby is unique so it is best to use a combination of methods so that you can figure out which ones work. Here are some of the best tips to get your baby to sleep anywhere:

1. Practice with Different Sleep Environments

Babies can quickly get used to their environment and once they are accustomed to it, any change will result in anxiety and distress. The good news is that babies learn to adapt to their environment so introduce changes to their environment early on so that they get used to sleeping in different environments. A simple way to introduce environmental change is to download white noise audio tracks and keep them playing in the background. Cycle through different forms of white noise including static, wind, waves, rain and nature sounds. You can also plan overnight trips to grandma’s place on a regular basis as this will help your baby learn to sleep anywhere.

2. Stick to a regular bedtime routine

When your baby is 6-8 weeks old, you can start working on a regular bedtime routine. A predictable and regular bedtime routine is relaxing and it will help soothe your baby and improve sleep. When starting a new routine, stick to one that is at least an hour as your baby needs time to adjust to it. Start your baby’s bedtime routine with a warm, relaxing bath followed by a gentle massage and swaddle. Turn the lights down low and then nurse your baby. About 15 minutes before sleep, rock your baby to sleep while singing a lullaby. Put your baby into his crib while he is drowsy but not asleep. Consistency is key so make sure that you stick to the bedtime routine for a few weeks before you try to tweak it in order to create the perfect bedtime routine for your little one.

3. Pack blanky when traveling

Babies have a highly developed sense of smell and they form very strong associations between scents and the experiences that are attached to them. You may have bought a beautiful, soft new traveling blanket for your vacation with baby but your little one will still prefer her tattered old blanky. Carry her blanky while traveling to help her adjust to a new environment. Put her blanky down in her crib and follow her regular bedtime routine to cue a state of sleep. Don’t wash blanky just before traveling but instead wash it at least a day prior to travel so that it still has familiar scents.

4. Stay active during the day

Newborns wake up every few hours for a feed but after about 3 months, they get used to sleeping for 6-8 hours at night. If your baby has been napping throughout the day, he will find it tougher to fall asleep in a new environment at night. Stay active throughout the day and limit nap time so that by the end of the day, he’s ready for bed. You can also play active games with your baby during the early hours of the evening. Dangle a soft rattle over him so that he keeps trying to grab it. This will not only help him stay active but also improve his motor skills.

5. Set the mood for daytime naps

A short daytime nap will help your baby get some rest without disrupting his sleep at night. Our bodies produce the hormone melatonin which promotes sleep. Melatonin release is influenced by light which is why it is important to close the curtains and keep the room as dark as possible during daytime naps. Ideally, you should do this before you feed, burp and put your baby down for his afternoon nap. This will give him enough time to get sleepy after his feed. There are several other DIY sleep solutions that you can use to improve your child’s sleeping patterns.

When vacationing with baby, always call ahead and find out about the facilities at the hotel or resort where you will be staying. Keep in mind that your baby’s sleep habits will also affect yours. Inadequate sleep is likely to lead to a low mood and elevated levels of stress which will impact your experience. Stress also affects digestion which is why it is important that you and your family get a good night’s sleep during your vacation.

Author’s Bio: Anita Fernandes has been writing extensively on health and wellness for over a decade. She has expertise in nutrition, fitness, public health, and weight loss and has contributed content to a variety of leading digital health publishers. Anita has a unique perspective on healthy living and lifestyle, as she has battled and overcome stress-related eating disorders and obesity. She shares her experiences in an effort to help others overcome the physical and mental health problems that can sometimes seem insurmountable.

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Why Spending Time Outdoors Can Improve Babies’ Sleep0

Welcoming a baby into the world is perhaps one of the most wonderful moments a mother will ever get to experience. But once your newborn goes home with you and settles into their crib, one common concern is their sleep.

In fact, a survey published on Parents Magazine reveals that half of all parents with infants six months or younger only get around three hours a day of uninterrupted rest at most. This presents a number of challenges for new parents, as they try to attain an adequate amount of sleep for both their children and themselves. Although sacrificing sleep for the sake of your child is an admirable act, parents shouldn’t take this basic life necessity for granted. Sleep deprivation can have dangerous effects on your physical, emotional, and mental wellbeing, and you can’t expect to be the best possible parent for your children when you aren’t the best version of yourself.

Help Baby Sleep

This is why it’s important to remember that putting your precious little one to sleep shouldn’t feel like a chore, as it is a special opportunity for you to develop a closer bond with them during their first few months. In this regard, Emily DeJeu points out that we can take our cue from Nordic mothers, who turned the task of getting their baby to sleep into a fun activity by taking their babies outside. With the proper climate, first-time parents should consider practicing this sleeping strategy for their newborns as it has several benefits for the entire family.

Longer Sleeping Hours

Baby napping in a stroller

Spending time outdoors can serve as a possible solution to your sleep problems. A Finnish study found that children who took outdoor naps in their strollers slept significantly longer compared to those who dozed off inside. When newborns nap outside, they help their parents clear their minds and restore their strength. The researchers concluded that this sleeping practice works, as it teaches infants to sleep independently. This, in turn, lightens the heavy load that new parents carry and allows them some extra hours to recharge.

However, safety is a key responsibility for parents. If you do choose to follow this advice, it’s important you find a stroller or pushchair that is comfortable and safe for them to nap in. More importantly, the American Academy of Pediatrics considers bassinet-style prams with a firm sleep surface as the most suitable for nap times, as it allows babies to sleep on their back. This is why, the pushchairs featured on iCandy can be easily adjusted from an upright position to support your baby’s sleep, wherever you may be. When choosing a stroller for your child, look for models that are lightweight and compact enough so that you can travel with them to and from the house, while also being sturdy enough to ensure a smooth ride for your baby.

Regulated Sleeping Cycles

Mom helping her baby sleep

With millions of children now exposed to technology throughout the day, it has become a parental duty to remind our children of the unparalleled beauty of the great outdoors. Furthermore, babies can help manage their circadian rhythm when they are exposed to sunshine, according to Dr. Yvonne Harrison. Harrison and her team of researchers from John Moores University found that infants who receive a healthy dose of vitamin D during the day, tend to experience a good night’s rest.

With this in mind, another safety precaution parents must consider is to be wary of how much sun their babies receive when they take a nap outdoors. Due to babies having ultra-sensitive skin, they require an equally gentle SPF formula. Look for sunscreen that only carries physical blockers like zinc oxide or titanium dioxide. A great example of this is Active Badger Baby Sunscreen Cream SPF 30, as it contains chamomile extracts that will help make your precious one’s nap time even more peaceful.

<!– AUTHOR BIO: Michelle Mae Taylor is a part-time lifestyle writer and a full-time mother to four lovely children — two boys and two girls! After forming a sisterhood with fellow moms online, she became empowered to share the important parenting lessons she has learned throughout the years. When she’s not writing, you can find her in the backyard nurturing her lemon trees. –>

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Are Dental X-Rays Safe During Pregnancy?0

Becoming pregnant is an exciting time in a woman’s life. However, you may be feeling somewhat anxious when it comes to keeping your baby as safe and as healthy as possible.

  • What kinds of things can you do?
  • What foods should you or shouldn’t you eat?

These questions are amongst hundreds of others that may be running through your head.

One question that many women ask is if dental work and dental x-rays are safe during pregnancy. As a dentist who has been working for more than 20 years and as a mother myself, it’s my goal to educate women on dental health during their pregnancy and address any safety risks that they may be facing.

Dental Work During Pregnancy

Many expecting mothers have questions and concerns about scheduling dental work during this time. Due to rising hormone levels during pregnancy, women are more susceptible to periodontal issues such as gingivitis or gum disease.

Gum disease while pregnant has been linked to cause complications that can include premature birth and because of this it’s highly recommended that you visit your dentist for scheduled exams and preventative dental cleanings.

If you need more invasive dental work during your pregnancy such as cavity fillings or crowns, you should be treated to reduce the risk of developing an infection. It’s ideal to have this done during your second trimester as it may be difficult to lie on your back later in your pregnancy.

If you are worried about potential complications, you should discuss with your dentist whether or not you can postpone any unnecessary dental work until after you give birth.

Any cosmetic procedures such as teeth whitening should be postponed until after you give birth to avoid exposing your developing baby to any risks, even if they are minimal.

However, if you do find yourself in a dental emergency situation such as a root canal, you may need to have dental work done regardless.

Are Dental X-Rays Safe?

Dental x-rays are often a source of concern for pregnant women as well. The largest risk of receiving dental x-rays during your pregnancy is exposing your baby to radiation. This can be scary and it’s normal to take precautions if you need any diagnostic x-rays done.

However, the routine x-rays taken during annual exams are considered safe with appropriate shielding. You can have your dental x-rays postponed until after the birth of your baby, but if you need any dental procedures done or have a dental emergency, x-rays will be necessary.

The amount of radiation exposure during a dental x-ray is very low, and not near enough to be harmful to your baby. Just make sure you wear a leaded apron to protect your abdomen and minimize any radiation exposure to your baby.

Oral Care Routine

Finally, it’s important that you keep up with a good dental care routine during your pregnancy to prevent gum disease and other oral issues.

Your daily routine should include:

  • Brushing your teeth twice a day
  • Flossing at least once a day
  • Rinsing your mouth with an antimicrobial mouthwash.

Your diet will also be important in keeping your teeth and gums healthy during your pregnancy. Stay away from sugary foods and drinks and keep your diet well-balanced.

Try to incorporate the following foods into your diet:

  • Fruits
  • Vegetables
  • Lean proteins
  • Whole grains
  • Dairy

Staying away from sugary foods and instead replacing them with healthy alternatives will help prevent tooth decay and gum disease. This will keep you and your baby healthy.

Expecting mothers have a lot to worry about as they prepare to bring a new life into this world. It can be stressful knowing what’s safe and what isn’t for you and your baby, especially when it comes to dental care.

Pregnant women do have a greater chance of developing gum disease which can result in premature births, so it’s important to be educated on how to take care of your teeth and gums. That’s why it’s my goal to help future mothers be as healthy as they can be for themselves and their future little one.

Author Bio: Dr. Amanda Tavoularis has been committed to excellent dentistry for over 20 years. She studied at the University of Washington School of Dentistry and has gone on to complete over 200 hours of study at the prestigious Kois Center located in Seattle. She belongs to numerous dentistry networks include the American Dental Association and the Wellness Dentistry Network. With being a female dentist on the Dentably team, Dr. Amanda can provide her expertise for dental care for women as well as expecting mothers. She has a son of her own and is committed to providing the most accurate information possible for patients.

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6 Tips to Help You Have Your Twins on the Same Sleep Schedule0

“You are going to have twins. Congratulations!” were the most mesmerizing words I had ever heard.

My husband and I had to do some serious planning for bringing up two babies born at the same time.

Two kids to feed, soothe and put to sleep is a huge challenge. Each baby has his or her own quirks, especially when it comes to sleeping. I had to read countless blogs and fat parenting books to learn how to sync their nap time.

Since you are taking out the time to read my article, I’m assuming that, right now, you are exactly where I was 3 years ago. Don’t get worked up. It’s totally possible to sync the nap schedule of identical twins. You just need to have a lot of patience, a little bit of luck and someone to guide you through the whole process.

I can’t teach you how to be patient or bring any luck to you either. But what I can do for now is to impart my twinning wisdom to you. So here I have summed up 6 smart, easy and effective techniques to help you put your twins to sleep consistently at the same time:

1. Kids Who Eat Together Nap Together

The most surefire way to nail the twin baby sleep game is to sync their tummy time, first. Your babies have probably spent 3-4 days in the NICU of the hospital. The nurses have already gotten them on the feeding schedule.

Ask the nurse to write down their timings for you so that you can continue it at home.
However, tandem feeding twins for the first 6 months could be intimidating. You need to remember that each baby is a different person. Each will have a different appetite, feeding needs and quirks.

It’s very much possible that one of your babies will simply refuse to eat in tandem with his twin sibling. It’s not healthy to feed a baby when he is clearly not hungry. It could increase the risk of overeating, causing tummy pain, acid reflux, and general discomfort.

For the first 6-10 weeks, let your fussy twin’s hunger dictate the feeding time during the day. Follow a schedule during the night only. As the fussier baby grows up and begins eating solids, he will automatically start eating with his twin.

The bottom line being, take it easy. Syncing the feeding schedule of twins can be challenging and needs time and patience.

2. Sleeping at the Same Time

When you are finally close to putting twins on the same feeding schedule, the next step is going to be easier.

If they finish eating and burping more or less at the same time, they will be tired and show sleep cues simultaneously too. However, as you might have already understood, each baby is a unique little individual. What if only one baby is sleepy and the other is throwing tantrums?

If one of them is acting all cranky, swaddle and soothe him, sing a lullaby, give him a gentle back and a belly rub. You could also make him play for some time to exhaust him. Do whatever it takes to make him fall asleep simultaneously with his sibling.

The first few weeks are going to be tough, no doubt. But if you manage to make them stick to a well-established sleep routine, they will adjust to it automatically after a few weeks.

3. Don’t Be Afraid to Wake a Sleeping Baby

Dr. Shelly Flais, author of the book Raising Twins: From Pregnancy to Preschool says “If one baby wakes in the middle of a night for a feeding, wake the sleeping sibling and feed him too,”. Sounds kind of cruel but doable, right?

However, here’s another challenge some parents face: what if one of the twins wakes up for feeding while his sibling is still snoozing peacefully? Would you still wake the sleeping baby up?

Yes, you would. Disturbing a baby who is sleeping like an angel might sound like a crime to you right now but it’s important. Here’s why:

Normally, during the first 8 weeks, babies should send you hunger cues at night every 2-3 hours. If he doesn’t, he could be sleeping through hunger which is detrimental to health. Besides that, it would be the biggest roadblock to syncing your twins’ sleep schedule.

Don’t worry. You probably won’t have to go through the unpleasant ordeal of waking up your sleeping twin after 4-8 weeks. By this time, babies develop their own nap cycle. So if they eat and go to bed at the same time, their midnight nap-feeding schedule will gradually sync up too.

4. Make the Nursery Sleep-friendly

Comfortable room temperature, perfect level of ambient relative humidity and a soothing night light can make the crankiest babies fall asleep easily. Babies are highly sensitive to temperature changes. So if your twins are crying all night, refusing to sleep or eat, adjust the thermostat. Use a temperature monitor if needed. Also, dim the lights and adjust the noise level in the room right before the nap time. A lot of babies fall asleep faster and better while listening to soothing white noise in the background.

5. Take Notes and Pay Attention

It’s very important to note down their feeding, nap, playtime and diaper change schedule every day for the first few weeks. You could use a Wi-Fi baby monitor to keep track of their hunger cues, sleep cues, sleep patterns and behavior without constantly sneaking into the nursery.

If you keep a daily log, you will eventually notice a pattern that will help you set and sync their sleep schedule, easily.

You can also pass the notes to your partner or the caregiver if needed in the future. It will also help them follow your twins’ set routine consistently.

6. Embrace the Change

Truth be told, it won’t be possible to consistently follow the schedule at times. Sleeping and feeding patterns are bound to change as your babies get older. Sticking to the schedule will be even more difficult when one of the twins is sick or all of you are traveling.

Don’t sweat it. Occasional disruptions in the routine won’t ruin everything. The effects of it will only be momentary. If you are consistent, their sleep schedules will start syncing again in no time.

The Bottom Line

The key to sync the sleep schedule of twin babies is having lots of patience. They are kids after all. And kids can be very unpredictable. On top of that, no matter how consistently you follow the routine, there will be a few hiccups along the way. Don’t worry about it too much. Keep a log of their daily activity, set a routine accordingly and roll with the punches.

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