The Survival Guide to Baby Sleep Regression

The Survival Guide to Baby Sleep Regression

By the time your baby turns 4 months old, he or she starts to differentiate day from night and enjoy longer periods of sleep. However, every baby’s sleeping pattern is different. It’s important to know that there are still those who seem to wake up all the time and have trouble sleeping through the night.

These unexpected midnight wakeup calls might actually be a result of a period called sleep regression. Despite the term, it’s actually a developmental phase that all infants and young children have to go through. Sometimes, though, the crying and sudden waking periods can be too much for every parent to handle.

Fortunately, there are essential things you can do to manage this tricky phase in your child’s life. But first, it’s a must to understand its causes and effects. Here’s the survival guide to baby sleep regression.

Sleep Regression Explained: The Survival Guide Every Parent Should Know

  • What is Sleep Regression?

Sleep regression refers to a period of time when a baby or toddler who has been sleeping well suddenly wakes up at night for no obvious reason. This phase can last for about one to four weeks which can totally throw new parents off guard.

But despite the word “regression,” there’s really no evidence to prove that this period leads to major lapses in your baby’s sleep. In fact, sleep regression is simply a part of your infant’s normal development when he or she has a tendency to wake more at night. It’s really much closer to transitions rather than regression when your newborn starts to develop his or her own sleep cycle or patterns.

  • What are the Causes of Sleep Regression?

While, at first, there’s no apparent reason for your baby suddenly waking up at night, sleep regression is actually caused by a lot of factors. And it’s a must to know these 6 causes in order for you to better understand that it’s just a cycle that you and your baby are perfectly capable of surviving.

a. Physical Development

This is probably the most common reason why a baby would constantly wake up at night after a peaceful time of uninterrupted sleep.

As your infant learns how to crawl, walk, roll, sit and stand, the more likely he or she’s going to take a longer time to fall asleep as his or her body is overactive from all these developmental milestones. 

Furthermore, each mental leap or cognitive burst your little one experiences means greater awareness of one’s self and independence. However, this often comes with the feeling of insecurity which ultimately leads to difficulties separating from a parent and a constant need for reassurance at night.

b. Changes in Sleep Needs

During the first five years of his or her life, your baby’s sleep needs are bound to change regularly in order to keep up with his or her development. If you’re not able to adjust accordingly to your newborn’s needs, he or she will have a difficult time settling back to sleep. 

What might be a case of sleep regression could just be inconsistencies in his or her sleeping schedule. Fortunately, this can be easily resolved by being accommodating to your baby’s needs and adapting whenever necessary.

c. Travel

Once your baby reaches a certain age, he or she is already aware (and possibly wary!) of one’s surroundings. That’s why travelling can be quite hard for him or her. Also, babies who cannot self-settle may struggle to cope with long car journeys and cry a lot.

Other newborns can perfectly adjust to this new environment but others need a lot of time and support in order to do so. This ultimately leads to difficulties settling into sleep when you get home.

d. Switching to a New Bed

As your baby grows older, he or she might not be able to fit into his or her prior crib. This would require you to move your infant into a bigger crib. 

However, like travelling, a new bed is a foreign environment for your baby so he or she may feel uncomfortable to fall asleep that easily. For a toddler, though, this new change in his bedroom could have a completely different meaning. It can become his or her very own play area where he or she can freely bounce or jump around. Ultimately, the bigger space could stimulate your child which makes it harder for him or her to settle down for sleep.

Tip: Choose a crib that comes with safety railings as playing in the bed can sometimes lead to unwanted accidents.

e. Potty Training

This can also cause sleep regressions. For instance, potty training can teach your toddler awareness which makes him or her more likely to use the bathroom at night. Parents scrambling to assist their child every time he or she is in the bathroom is also a contributing factor. This makes your little one more dependent on you whenever he or she wants and needs something in the middle of the night.

f. Stress

Big life changes, such as the birth of a sibling, divorce of parents, first day at daycare, or moving homes, could be stressful for your baby. This tension would then reflect on the quality of sleep he or she would be getting. In short, the more stressful your little one can feel, the lesser the amount of sleep he or she can enjoy.

  • What is NOT a Cause of Sleep Regression?

Unfortunately, there are also a couple of factors that may look like causes of sleep regression but they are not. In fact, these behaviours tend to be a lot more serious and can even escalate over time when not properly treated.

a. Illness

A sudden change in your baby’s sleep behaviour (which is similar to sleep regression) can be caused by an underlying illness. It has a higher chance of happening when your little one’s waking behaviour is accompanied by pain-like crying and whimpering.

Fever is one common sickness your infant might get. Allergies are also common, from food sources (especially milk and eggs), their environment and the weather. Furthermore, seasonal allergies, called hay fever, can lead to snoring and sleep apnea, in which case you need to have your infant checked by a doctor.

Did You Know? Eczema is another contributing factor which can keep babies awake for long periods at night. This disease is characterised by inflamed and itchy skin that can further be aggravated by heat and synthetic fabrics.

b. Overtiredness

When your baby is past the point of being sleep-ready, he or she might be overtired which activates the release of hormones such as adrenaline and cortisol. These two substances ultimately make it difficult for your newborn to fall asleep which can quickly lead to more missed sleep.

Overtiredness can simply look a lot like sleep regression but it’s far more serious. With no proper sleep, his or her condition can get a lot worse. As a parent, it’s a must to know the tell-tale signs of an overtired baby so you can effectively address the root causes of the problem. 

  • What Should a Parent Expect During a Sleep Regression?

With all these factors (and non-factors!) of sleep regression in mind, you might probably be wondering how these could affect your child’s overall behaviour. Aside from lack of sleep—of course—here are 4 more things he or she might experience during the period of sleep regression.

a. Increase in fussiness –  When your baby undergoes the period of transition, his or her body might find it unsettling. This feeling of uneasiness can lead to an increase in crankiness and fussiness.

b. Refusal in naps – During a sleep regression, your infant’s need for daytime sleep might change with age. As such, he or she might refuse a nap or two, especially when his or her body starts to only need two naps instead of the usual three or four naps.

c. Growth spurts – This is a natural phenomenon all babies experience. During this time, he or she may want to nurse more frequently. This ultimately means your little one would wake up every hour or so to ask for a feed. 

d. Clingy behaviour – As sleep regression in babies is often a result of milestone developments, he or she might be anxious or worried about the new changes in his or her body. This ultimately results in a clingy behaviour and constantly wanting to be held or carried.

  • When do Sleep Regressions Happen?

The period when sleep regressions (along with growth spurts and developmental milestones) can happen is different for every baby. For instance, if your little one does experience one phase of regression, it does not necessarily mean he or she would also undergo different stages of sleep regressions. He or she may experience this at multiple age periods or totally ignore it altogether—no matter how old your little one is. Having said all of these, here are the common ages when baby sleep regression can occur.

a. 4 Month Sleep Regression

This is the most common type of sleep regression and most babies undergo this phase in their lives.

During this stage, a four-month-old baby is experiencing major changes in his or her body. This includes the Circadian rhythm in which he or she starts to switch from REM (rapid eye movement) to non-REM sleep just like adults. What this large transition means for your little one is the fact that he or she might wake up more often at night (as adults normally do) but still doesn’t know how to properly fall back to sleep. At first, it might seem like a huge setback for your newborn’s sleeping pattern but it’s actually a big developmental milestone.

Another change your infant might also undergo during the 4-month sleep regression is growth spurts. This simply means he or she is often hungry which leads to frequent feeding and awake time in the middle of the night.

b. 8 Month Sleep Regression

At 8 months in, your baby would start to take great strides, literally—from learning how to crawl to pulling himself or herself up and even walking small steps one at a time. He or she would also begin to get acquainted with language and speech. Furthermore, he or she can start teething.

With all of these growths happening all at once, it would surely affect the amount of sleep your little one can enjoy. The ultimate result is frequent night wakings, resistance to sleep, shorter (and skipped!) naps, and a very cranky baby.

Tip: Since separation anxiety is also common during 8 month sleep regression, expect an extremely clingy behaviour from your baby. To pacify him or her, make sure to stick with a routine so your child can know what’s next.

c. 12 Month Sleep Regression

This type of baby sleep regression is not that common but should still be handled accordingly. It usually happens when your little one starts to take one nap instead of two.

Throughout the 12-month sleep regression, your baby might oppose taking his or her second nap and would only try to get by with just one. However, this transition is not actually healthy for his or her young age and is not supposed to happen until later at 15 months old. As such, it’s best to stick with two naps for a while especially if your baby is overtired. If resistance still persists, though, try putting your infant for one nap at noon in order to pacify him or her.

Aside from these nap adjustments, the 12-month sleep regression can also be caused by developmental milestones such as learning how to walk. Similar to crawling, your little one might resist sleep because he or she wants to practice his or her newfound skill. Fortunately, you can easily fix this habit by allowing your baby to practice during the morning instead of the afternoon.

d. 18 Month Sleep Regression

While not as prevalent, the 18-month baby sleep regression is probably the hardest for most parents. This is because you’re now handling a toddler who is capable of a lot of babbling, talking, and shouting.

At 18 months old, your young child has a very active brain development and could be very communicative of his or her wants and needs. Due to these activities, he or she may refuse rest, and eventually, experience difficulties in settling down for sleep. Having said that, these problems can be solved by developing a comforting bedtime routine where your toddler can feel safe.

e. 2 Year Sleep Regression

At 2 years old, your toddler’s awake time is significantly getting longer—from 16 hours of newborn sleep to only 12 hours. However, as he or she makes this transition, your little one might experience a disruption in his or her sleep. 

During the 2-year sleep regression, he or she also starts to go through big changes such as potty training and moving to a bigger bed. The birth of a new sibling can also disrupt his or her sleep cycle due to anxiety. Furthermore, your toddler would start experiencing real nightmares and night terrors. This ultimately leads to a very exhausting baby sleep regression.

  • How to Manage Your Baby’s Sleep Regression?

Now that you know the causes, effects, and stages of sleep regression, you’re probably wondering how you can solve the problem. However, before you get started, it’s important to know that sleep regression is a normal part of childhood development—no matter how challenging it may get. And while you cannot prevent it from happening, there’s a list of things you can do to make your and your baby’s lives so much easier. Read on to learn 6 tips that can help manage baby sleep regression and minimise its long-term effects.

a. Stick with a Bedtime Routine

As your child grows older, he or she starts to become aware of one’s surroundings and thus, tends to experience anxiety and stress. This ultimately keeps him awake at night. But while it may seem like your baby is resisting the bedtime routine you have previously set up for him or her, it’s best to stick with it.

Maintain the prior set of activities before bedtime and try to schedule sleeping periods at the same time every day. Typically, the schedule should go like this: feed, play, give a bath, then set your baby down for sleep. 

Overall, by sticking with a predictable bedtime routine, your little one would feel comfortable and safe enough to fall asleep with little to no assistance required.

b. Establish an Early Bedtime

When your baby suffers from sleep regression, he or she may experience difficulties settling down for rest. This can quickly become a cycle as the more overtired your baby becomes, the harder it is for him or her to fall asleep.

In order to solve such problems, it might be necessary to move your little one’s bedtime earlier. This would give him or her enough time to calm down and settle if he or she’s particularly cranky and irritated. The extra hours from an early bedtime routine would also help your baby catch up on quality sleep.

c. Offer Extra Nighttime Feedings

A part of every baby sleep regression is growth spurts. During this stage, expect a fussy behaviour than usual and the constant feeling of being hungry from your baby.

To temporarily pacify him or her, you can offer extra nighttime (and daytime) feedings as needed. However, remember that this phase is just temporary and your little one would eventually return to his or her usual feeding schedule.

d. Provide Love and Comfort as Needed

Sleep regression can cause a lot of stress for your baby. That’s why it’s more important than ever to provide love and comfort as needed.

So whenever your little one needs your presence, make sure to be there and shower him or her with kisses and hugs. You should also show your support whenever he or she starts to learn a new skill such as crawling, walking, and talking. It’s best to do this during the day, though, and opt for quiet activities (like reading) just before bedtime.

e. Avoid Making Bad Habits

Showing your love and support doesn’t mean spoiling your baby. 

You should avoid rocking him or her back to sleep as he or she can start to rely on your help in going back to sleep. This can ultimately become a bad habit that is hard to break. Instead, give your little one enough time to settle back on his or her own without your intervention. Your baby will then eventually realize that he or she can’t always get what he or she wants from you.

f. Don’t be Shy and Ask Help

If the situation escalates and is becoming unbearable each passing day, don’t be afraid and ashamed to ask for help.

Always remember that your health (whether physical or mental) is just as important too. For instance, if you can’t juggle household chores along with taking care of your baby, it might be best to enlist the help of a family member or a close friend. This would give you free time to catch up on some quality naps or sleep. For difficulties in balancing work and motherhood, asking for the support of your partner and switching roles would also tremendously help your case.

Ultimately, by taking care of yourself, you are much more capable of successfully managing baby sleep deprivation.

ALSO READ: The Ultimate Guide to Understanding Baby Sleep Patterns

Sleep regression can be a difficult time for both you and your baby. It is a developmental phase when several night wakings, constant hunger, fussiness, and clingy behaviour all happens at the same time. This ultimately drives every parent mad especially after a prior successful bedtime routine that took weeks to establish. Fortunately, baby sleep regression is just a part of growing up and usually lasts for only one to four weeks.

Do you still struggle with baby sleep regression? You can consider enrolling your little one to the Nurture Sleep Program. For over 20 years, the baby sleep experts at Nurture Parenting have taught many families how to settle their newborns through a unique, personalized solution. Contact us today to get started!

Found this post helpful? Check our blog for more informative articles about baby sleep.

Why Eucalyptus Can Be Dangerous for Treating Colds in Young Babies & Children

Why Eucalyptus Can Be Dangerous for Treating Colds in Young Babies & Children

Aromatherapy or the use of essential oils therapy is known as the medicinal use of naturally extracted plant aromas used in promoting physical and emotional well-being. Aromatic plant oils have many helpful uses in managing minor medical issues, from treating burns, eczema and soothing irritated skin, to alleviating stress, helping sleep and relaxing the anxious mind.

Uses of Essential Oils

In babies older than 3 months, some essential oils can be used to help encourage sleep, calming anxiety, and relieving the symptoms of colic. Before applying essential oils to babies, it’s important to understand proper dilution ratios and application methods. Never ever apply undiluted essential oils directly onto the skin. The skin of a baby and young child is especially delicate and undiluted oils can and will burn their skin.

https://pediatrics.aappublications.org/content/pediatrics/112/Supplement_1/240.full.pdf

Essential oils are commonly used nowadays and many parents do not know how potentially dangerous they can be for babies and young children. I’m outing myself as a hippie/crunchy girl who loves crystals, energy healing and essential oils. I did my first course on aromatherapy and its uses over 30 years ago. I’m also a Reiki Master and I regularly use essential oils on adults. I also teach baby massage however I don’t use essential oils on babies.

In a large research study in Cambodia eucalyptus, camphor and menthol were found to be harmful in young children.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5301968/

There are many types of eucalyptus and it’s important to know what TYPE OF EUCALYPTUS you are using. Babies and toddlers have very narrow airways and it is easy to block them. Using the wrong type of eucalyptus can block the narrow airways and cause respiratory distress. This is a dangerous issue particularly in atopic babies and children who have asthma.

Vapour rub

Vapour rubs such as Vicks, containing camphor, menthol and eucalyptus oil are a common treatment for colds and are applied to the neck and chest area. In the one large randomised controlled trial the actual harm of this treatment appeared to outweigh its benefits. No effect was found on alleviating runny noses. Scores for cough frequency and severity were improved compared with no treatment. And scores for child and parental sleep were both significantly improved. However, vapour rub significantly increased adverse events including burning sensation to the skin (28%), nose (14%) and eyes (16%). Rashes and inflammation of the skin occurred in 5% of patients using vapour rub.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3928210/

Vicks Vapour Rub

Rubin et al, a research scientist decided to investigate Vicks vapour rub salve after they treated a baby that was admitted to the emergency room with severe respiratory distress following the application of Vicks directly under her nose. They examined the effect of the product on ferrets because their airway structure is similar to humans (both in anatomical structure and cellular composition).

The researchers tested the product on healthy ferrets and ferrets with tracheal airway inflammation, similar to a person with a chest infection. They measured how much mucus was secreted and collected in the airways, and how much fluid gathered in the lungs.

The results showed that not only did Vicks increase the rate of mucus secretion, in both normal and inflamed airways, it also reduced the rate at which the mucous cleared from the airways.

The findings confirm the product labelling stating clearly it should not be used on children under 2 years old. However many parents continue to use it on their babies and toddlers, rubbing it into their feet and chest, said Rubin.

Rubin stresses that you should never put Vick under the nose, whether adults or children.

“I also would follow the directions and never use it at all on children under age 2,” he said.

https://www.medicalnewstoday.com/articles/135298.php#2

Eucalyptus

Eucalyptus is a natural expectorant commonly used in helping unclog respiratory congestion. Making Eucalyptus a go-to favourite during the cold winter months. When using eucalyptus it is most important you know which TYPE of eucalyptus essential oil-based product you are using. The most common type of eucalyptus used is Eucalyptus Globulus.

Eucalyptus Radiata is a different species of eucalyptus than the more commonly found Eucalyptus Globulus. Children and young children should only use Eucalyptus Radiata. Whilst Eucalyptus Globulus (Blue Gum Eucalyptus) is perfectly safe for adults, it should never be used on children under the age of 2 years.

 

 

 

 

 

 

 

It is important to check with your family doctor, GP or your paediatrician before using eucalyptus to ease cold and respiratory symptoms.

Top tips to manage your baby’s cold

Toddler refuses to sleep at night

Toddler refuses to sleep at night

I often get mums messaging me via my online chat in the middle of the night from overseas. This desperate message came from a mum in the UK and she’d sent it at 4 pm Sydney Australia time which was 3 am UK time.

I get it. It’s lonely in those early hours of the morning. You think no one else is up except you and your baby and toddler who won’t go the f**k to sleep. You’ve had it. You’ve had no sleep at all. And you can’t see yourself getting any sleep from then till 7 am. You think I might as well just give up, it’s just not going to happen.

“Hi, I have a toddler who refuses to sleep the whole night. It has come to the point that I’m lucky if he falls asleep at 7 am! As sometimes it can be 11 am and he STILL hasn’t slept. He has just turned 2 and I also have a newborn so the lack of sleep is killing me. Please help if you can I’m desperate.”

I replied back and said please contact me I can help you. Really I can.

One day passed and still no reply.

Maybe she went to every website and posted the same thing? Maybe she got an instant reply from a chatbot? Who knows.

Then this message came through from Karina in Jakarta, Indonesia.

“Hi, Karen. just wanna appreciate everything you put on your blog. now I know why my 9-month-old is catnapping, eats very little of solids, wakes at least 5 times during the night to FEED. You just opened my eyes! thank you so much! Can we just do an email consultation?”

Non-nutritive breast feeding and baby sleep regressions

Babies need a nourishing-fat diet for good sleep

When I first started Nurture Parenting 8 years ago next month I had no idea when I started blogging if anyone was actually listening to me and reading my blog. I started this blog as a way to help my sister with her first baby. And I just hoped I helped others along the way. Nowadays I have parents from over 90 countries read my blogs every single week!! It blows my mind and makes me so happy.

So, just know if you send me a message in the middle of the night I do read them and I do reply. If I’m on an overnight helping a family you may not get a reply until the following day but I will always reply. At the end of the message is Karen and not an automated chatbot. And I do care about you and your baby or toddler who isn’t sleeping tonight.

xoxo

.
And if you’re battling with getting your little one to sleep then… You need to know about my NEWLY launched online #nurturesleepprogram 💤😴
.
It will stop the guesswork and give you:
a tried and tested approach (20 years of helping families with baby & toddler sleep) ✅
Evidence based ✅
Gentle baby sleep methods ✅
Holistic assessment ✅
Nurture & Nourish nutrition program – all recipes have sleep inducing ingredients and a perfect balance for a good nights sleep ✅
Access to a closed Facebook group for one on one support from Karen and 90+ timecoded Facebook Live videos ✅
Prevention for under 4 months ✅ so no need to do sleep training ever ✅
And all at a low $97 for a very limited time ✅
Can you tell Karen is getting rather excited for all you parents who need a good nights sleep and one that happens EVERY SINGLE NIGHT and not just in a blue moon 🌑 .

CLICK on the link below to find out how this new program can help you and your little one.

Nurture Sleep Program

Maternal Anxiety

Maternal Anxiety

Anxiety is a far more common issue with new mums than postnatal depression. For many women, anxiety, not sadness, is what they feel after having their baby.

It can start in pregnancy and once the baby is born grow to a whole new level. Up to one in five pregnant or new mums and one in ten dads will experience perinatal anxiety or depression. About 100,000 families across Australia will be affected by this serious and common illness. 

What does it look like?

Anxiety is complex and how one mum sees it can be very different to another. Though there are some shared similarities. Anxiety is more than being concerned or a little worried. As a midwife and nurse I can often spot an anxious mum once I’m talking to them or reading their email. But not every mum feels brave enough to open up on the thoughts which just keep on flooding their brain.

anxiety
Mother With Baby Suffering From Post Natal Depression

Anxiety and anxious thoughts are all consuming. Anxiety is affected by the fight or flight hormone, adrenaline so can have an impact on the whole physical body not just the mind. Adrenaline is also known as the hormone of fear. It takes over any other feelings such as happiness, pleasure, joy and just feeling comfortable in your own skin. 

https://www.panda.org.au

It’s not uncommon to feel anxious about getting anxious. In those brief windows of time when anxiety symptoms aren’t as bad, women can feel apprehensive about their anxiety building again. There can be an overwhelming sense of “what’s the point of feeling good” when I’m soon going to feel anxious again.

Symptoms

  • Feeling scared and alone
  • Overwhelmed
  • Unable to complete a task, flitting from thing to thing but no completion
  • Unable to prioritise a situation
  • Weight loss, feeling nauseous, anorexic, no appetite
  • Problems getting to sleep and waking in the middle of the night with racing thoughts
  • Fast shallow breathing and heart rate
  • Not enjoying the baby or life, a feeling of being disconnected
  • Thinking there’s a problem with the baby when all appears normal to others
  • Panic attacks
  • Fear of going out and socialising (agrophobia)
  • Feeling stressed and seeing everything as stressful
  • Disordered thought patterns, jumping from thought to thought
  • Negative self talk
  • Mind racing and cannot calm it down
  • Unable to relax and sit down even for a few moments
  • Feeling depressed – anxiety and depression can be interlinked
anxiety
Exhausted mother and baby on the couch

Help and Ways to Cope

When you’re feeling anxious you’re in such overwhelm it’s hard to access help and even describe to another person exactly how you’re feeling. This is one of the biggest problems and yet getting help would make such a difference to your mood and coping mechanisms. Just know you can get better from anxiety and there is no need to live with it. 

Unless you ask for help no one can help you. Taking the first step is vital. Try opening up to someone you trust, maybe another mum, your local GP, your Child & Family Health Nurse, a friend who is a good listener or a helpline such as PANDA (Postnatal Depression and Anxiety Helpline) who have trained counsellors. 

Things You Can Do To Improve Your Anxiety

  • Reduce your caffeine intake – coffee, energy drinks, tea all have caffeine in. Rather than help you they will make your heart rate go faster and anxiety worse.
  • Look at your diet does it need an overhaul? Refined foods and sugar can contribute to your overall mood. Replace refined carbohydrates with low glycaemic and wholegrain alternatives. Or maybe quit gluten? 
  • Help increase your serotonin and endorphins by increasing the tryptophan rich foods in your diet. It’s important you also eat a balance of healthy carbs at the same meal to make sure these tryptophan rich foods reach the brain. A diet with no carbs is a disaster for anxiety and sleep. 
  • Seratonin is the hormone/neuro-transmitter you need for both a stable mood and a good nights sleep. This is why a paleo or low carb diet can be a disaster for anxiety, sleep and overall mood. 
  • Tryptophan is present in many common foods including Turkey, Chicken, Chia seeds, Mushrooms, Wholemeal and Wholegrains, Banana’s and Organic Cacao, etc. Have a look at this list for more info.

Tryptophan rich foods per 100g include:

  • Turkey – 507 mg
  • Mushrooms – 494 mg
  • Chia seeds – 808 mg
  • Cooked spinach 594 mg
  • Pumpkin seeds – 578 mg
  • Tofu and soy products – 513 mg
  • Pumpkin – 400 mg
  • Canned Yellow fin Tuna – 472 mg
  • Tahini – 390 mg
  • Hummus – 60mg
  • Cheese – parmesan, cheddar, gruyere and Swiss cheese have particularly high amounts of tryptophan – 360 mg
  • Kidney beans – 303 mg
  • Sugar-free cacao – 283 mg
  • Chicken – 267 mg
  • Pork, lamb and beef – 220 mg
  • Salmon – 209 mg
  • Sardines (tinned) – 276mg
  • Snapper (fish) – 265mg
  • Tomatoes – 60mg
  • Weetbix and wholewheat foods e.g. wholewheat pasta – 108mg
  • Rye bread – 100mg
  • Pineapples – 10mg
  • Nuts and nut pastes such as almonds, cashews, peanuts and walnuts – 287 mg – 170 mg
  • Green leafy vegetables such as cabbage, spinach and broccoli – lettuce 275 mg, kale 233 mg, broccoli 229 mg
  • Buckwheat – 109mg
  • Oats – 182 mg
  • Eggs – 167 mg
  • Brown rice – 130 mg
  • Avocado – 54 mg per 234 mg
  • Full cream Cows Milk – 46 mg
  • Banana’s (each) – 11 mg
  • Semolina – 90mg
  • Quinoa – 87mg

Low Glycaemic Index Carbohydrates

  • Sweet potato
  • Porridge Oats
  • Muesli and Granola
  • Quinoa
  • Corn
  • Barley
  • Pasta
  • Wholegrain Rice
  • Wholewheat Bread
  • Lentils, Pulses, Lima and Butter Beans, Kidney Beans, Peas

Medium Glycaemic Index

  • Quick oats
  • Rye bread
  • Pumpkin
  • Brown and Basmati Rice

It takes about an hour for tryptophan to reach the brain, so plan the timing of your meal for optimum performance. Include low GI Carbohydrates and you’ve got a perfect evening meal to induce a lovely long nights sleep.

Sleep

A good nights sleep will reduce anxiety whereas severely broken sleep will increase it. Make your bedroom dark and in fact so dark you can’t see your hand in front of your face to help you get to sleep and stay asleep. Darkness is necessary to trigger melatonin.Even streetlights, LED lights on internet WiFi, TV’s, smart phones, tablets and other electronic devices can interfere with sleep. Stop using your smart phone or electronic screen devices at least 1-2 hours before bedtime.

Have a snack of cheese and biscuits, cup of hot chocolate or herbal tea to help you wind down. 

Melatonin is at it’s lowest at 5am so if your diet doesn’t have enough tryptophan, protein and carbohydrates of the right glycaemic index you may get pesky early morning waking.Increase those things and you may get a better night sleep.

meditation
meditation

Meditation & Mindfulness

Taking up meditation can help you learn to control your thoughts and your breathing. Meditation has been shown to reduce heart rate, blood pressure and cortisol the stress hormone. Just taking 10 minutes each day to meditate can be life changing. Meditation can be done on your own or in a group. There are many Apps and programs out there and it’s important you find the right meditation program for you. It’s not just for new age hippies, or yoga people, meditation can be for everyone. 

Yoga and Exercise

Expose your brain to daylight to help reset the circadian rhythm. Exercise helps increase endorphins and serotonin and is another good reason to do some regular exercise. Having a routine and ritual within your day decreases stress and anxiety. Think of ways you can manage your day and your week to benefit your mood. 

Gratitude

Practicing gratitude can help turn your thoughts and mood around. Too often we focus on what isn’t working vs. what is working rather than the other way around. At the end of each day think of 3 good things about your day you are grateful for. Tell yourself you are doing a great job at bringing your baby and children up. Repeat this mantra every single day. Little things such as this can often be the key to changing your mindset. When you’re doing the positives and gratitude do not allow any negative self-talk to enter your thoughts. Let them go.

Cognitive Behavioural Therapy & Counselling

If you’ve tried any or all of the above and you’re still struggling then counselling or cognitive behavioural therapy may be helpful. Counselling takes many forms and can be listening visits where you talk through how you’re feeling. Or it may take the form of CBT. Cognitive behavioural Therapy or CBT as it’s often called helps reframe your thoughts by challenging your current mindset. For example you’re thinking you’re a hot mess and disorganised. The CBT therapist may challenge this by asking you ‘why do you think this is true?’ “what does a hot mess look like?’ he may reply and challenge by saying ‘you turned up for this appointment, is this what a disorganised hot mess does?’ or ‘you got out of bed today’ etc. you get the idea. 

Medication

The last option, which may be used in combination with other therapies is medication. This may be just a temporary solution until you’re feeling more yourself or it may be a longer term one. Medications such as Sertraline, Fluoxetine, Xanax and Zoloft may be prescribed or beta-blockers such as propranolol. There are many medications which can be used. Do not give up hope if the one you are taking isn’t having the desired effect. Go back to your local Dr and let them know. Most medications are short term and are not habit forming. And there is no shame in needing to take them.

Remind yourself daily you will feel better soon, much better days are on their way. There is absolutely no need to live with anxiety and struggle by yourself. And there is no shame associated with feeling anxious, if just means you’re human.

Remember the wise age-old saying, ‘a problem shared is a problem halved’. 

And if you’re battling with getting your little one to sleep then… You need to know about my NEWLY launched online #nurturesleepprogram 💤😴
.
It will stop the guesswork and give you:
a tried and tested approach (20 years of helping families with baby & toddler sleep) ✅
Evidence based ✅
Gentle baby sleep methods ✅
Holistic assessment ✅
Nurture & Nourish nutrition program – all recipes have sleep inducing ingredients and a perfect balance for a good nights sleep ✅
Access to a closed Facebook group for one on one support from Karen and 90+ timecoded Facebook Live videos ✅
Prevention for under 4 months ✅ so no need to do sleep training ever ✅
And all at a low $97 for a very limited time ✅

Can you tell Karen is getting rather excited for all you parents who need a good nights sleep and one that happens EVERY SINGLE NIGHT and not just in a blue moon 🌑 .

Nurture Sleep Program

 
Talipes A Congenital Foot Abnormality

Talipes A Congenital Foot Abnormality

Common birth defect of the feet

Talipes is a fairly common issue in newborn babies, affecting 1 in every 1000 births and affecting one or both of the baby’s feet. The cause is unknown and is thought to be due to the position of the baby in the uterus. Positional talipes usually improves with gentle stretches of the foot.

clubfoot

https://thewomens.r.worldssl.net/images/uploads/fact-sheets/Positional-talipes-11Dec17.pdf

Managing the condition requires careful assessment and monitoring by the child’s doctor or physiotherapist. A baby with positional talipes should also have a hip examination to rule out developmental hip dysplasia as the two conditions may be linked. Researchers suggest 1;17 babies with congenital talipes will also have hip dysplasia.

https://www.ncbi.nlm.nih.gov/pubmed/21037357

Gentle exercises to the foot may help flexibility. These foot exercises should be performed regularly, and will be most effective when your baby is relaxed. Foot exercises should never ever feel painful

https://www.rch.org.au/uploadedFiles/Main/Content/ortho/factsheets/POSITIONAL-TALIPES.pdf

Turned feet

Talipes means one or both feet are turned and in most cases the front of the foot is turned inwards and downwards (talipes equinovarus). Rarely the foot is turned downwards and outwards (talipes equinovalgus). In the past, talipes used to be known as clubfoot. The current best treatment is by casting and bracing according to the Ponseti method. The standard treatment for talipes has changed greatly in the past 10 years. Moving on from surgical interventions as the favoured approach 10 years ago to boots and braces currently.

Previously, extensive surgery was common in children born with this condition. Following the publication of long term evidence of positive outcomes with more minimally invasive methods, such as the Ponseti technique, has led to a change the approach. Ponseti treatment consists of sequential plasters and prolonged bracing, with minor surgical procedures.

https://www.bmj.com/content/340/bmj.c355

Exercises for positional talipes

Tips and tricks to help with a boots and bar brace (BNB)

Here’s a little boy I went to help with his sleep recently with his hip brace on. He sleeps really well and wears it each night and can roll over in it in his sleep too. He crawls around the house like a dynamo!

And if you’re battling with getting your little one to sleep then… You need to know about my NEWLY launched online #nurturesleepprogram 💤😴
.
It will stop the guesswork and give you:
a tried and tested approach (20 years of helping families with baby & toddler sleep) ✅
Evidence based ✅
Gentle baby sleep methods ✅
Holistic assessment ✅
Nurture & Nourish nutrition program – all recipes have sleep inducing ingredients and a perfect balance for a good nights sleep ✅
Access to a closed Facebook group for one on one support from Karen and 90+ timecoded Facebook Live videos ✅
Prevention for under 4 months ✅ so no need to do sleep training ever ✅
And all at a low $97 for a very limited time ✅
Can you tell Karen is getting rather excited for all you parents who need a good nights sleep and one that happens EVERY SINGLE NIGHT and not just in a blue moon 🌑 .

Nurture Sleep Program

Superfine merino sleepwear is better for baby than cotton

Superfine merino sleepwear is better for baby than cotton

Parents of children with eczema

Parents of children with eczema were once advised their children should ‘avoid wearing wool at all costs’, for fear the rough and prickly fibre may irritate their skin and exacerbate the itch further. However, according to the Murdoch Children’s Research Institute (MCRI), there is now new evidence wearing superfine Merino wool may actually be good for eczema.

What is eczema?

Eczema is an inflammatory skin condition which dries up the skin. It causes redness, itching, and skin cracking which sometimes leads to bacterial infection. It is often related to allergies and can be worsened by temperature changes, particularly heat.

More than 25% of all children are born with some degree of eczema. If you have eczema or are a parent of a child suffering from eczema, you will understand how painful it is to watch your child endure the discomfort of a flare-up.

Hello night kids

Many People think of wool as being itchy…or is it?

For years, dermatologists and doctors have recommended eczema sufferers avoid wearing wool for fear the wool might exacerbate need to itch further. But herein lies the problem.

The problem with this advice is it fails to distinguish between different types of wool fibres, of which there are many. Some wool fibres can indeed be coarse and hard, leaving an itchy feel against the skin.

However, superfine Merino wool is different.

Nurture Parenting Hello Night

What is superfine Merino wool?

Wool fibres come in a range of different diameters (thicknesses). The thicker the wool, the itchier it feels against the skin.

Merino wool is different to regular wool because it comes from the Merino sheep, selectively bred and highly regarded for producing the softest wool available.

Superfine Merino wool is even softer. In technical terms, superfine Merino wool has a low micron count (18.5 microns or less) and is lightweight (170-150gsm). Therefore, superfine Merino wool will feel like the softest of the softest wool on your skin. It is this miracle wool which has been used in the study to effectively debunk the myth.

Merino wool

The Study

In 2016, 40 children under the age of 3 who suffered from eczema were invited to participate in a study conducted by the Murdoch Children’s Research Institute (MCRI). Half of the children wore 100% superfine Merino wool for 6 weeks before changing over to cotton, with the remaining half starting with cotton before switching over to superfine Merino wool.

The conclusion

The researchers found that when children switched to superfine Merino wool after wearing cotton they showed a significant decrease in eczema severity, whereas, for the children who started wearing Superfine Merino wool and then switched to cotton, their eczema actually worsened.

“We found that wearing superfine Merino wool led to an overall greater improvement in eczema when compared with wearing outfits made of cotton,” said Associate Professor John Su.

toddler sleep

Myth busting

Prior to this, studies performed in the 1950’s used coarser and heavier wool garments. This resulted in cases of itching and discomfort for eczema sufferers and has been a major reason leading health professionals and dermatologists to advise sufferers to avoid wool altogether.

However, we now know that is not the case and the difference lies in the quality of wool. For eczema sufferers, regular wool that is coarse may cause itching and irritation. Superfine Merino wool, however, is not only comfortable to wear but also beneficial to alleviating eczema symptoms.

Why is superfine Merino wool sleepwear superior to cotton for eczema?

For eczema sufferers, symptoms can be greatly exacerbated by heat and sweat. The type of fibre worn against the skin can play a large part in increasing or reducing symptoms.

Superfine Merino wool has the unique ability to transfer and wick moisture and heat away from the body as it sweats, helping to keep the surface of the skin dry and less irritated.

Cotton, on the other hand, readily absorbs and holds moisture. This means sweat is absorbed and will sit longer on the surface of the skin, increasing the risk of irritation.

Superfine Merino wool is also unique because it contains lanolin, which gives it natural and powerful antibacterial and antimicrobial properties. This helps to keep the skin clean and avoid infections.

Superfine Merino wool, suitable for eczema sufferers

Given the research results by the MCRI, we now know superfine Merino wool can help alleviate the symptoms of eczema. If you have a child with eczema, choosing to clothe made from superfine Merino wool to be worn against their skin will help reduce irritation and ultimately be more comfortable to wear.

Hello Night Kids use 18.5micron superfine Merino wool for all their Pyjama sets.

https://www.mcri.edu.au/sites/default/files/media/sudessinewoolonlinebjdarticle.pdf

Hello Night Children’s Sleepwear in Merino wool

Managing eczema in babies and children

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And if you’re battling with getting your little one to sleep then… You need to know about my NEWLY launched online #nurturesleepprogram 💤😴
.
It will stop the guesswork and give you:
a tried and tested approach (20 years of helping families with baby & toddler sleep) ✅
Evidence based ✅
Gentle baby sleep methods ✅
Holistic assessment ✅
Nurture & Nourish nutrition program – all recipes have sleep inducing ingredients and a perfect balance for a good nights sleep ✅
Access to a closed Facebook group for one on one support from Karen and 90+ timecoded Facebook Live videos ✅
Prevention for under 4 months ✅ so no need to do sleep training ever ✅
And all at a low $97 for a very limited time ✅
Can you tell Karen is getting rather excited for all you parents who need a good nights sleep and one that happens EVERY SINGLE NIGHT and not just in a blue moon 🌑 .

CLICK on the link below to find out more and how the online program can help you and your baby.

Nurture Sleep Program