20 - Understanding and Managing Sleep Regression

Welcome to another episode of the Birth & Baby Podcast with Doula Deb! If you’re a new parent navigating the challenging waters of sleep regressions, this episode is your go-to guide.

In this heartfelt and informative discussion, Doula Deb shares invaluable insights into sleep regressions—those tricky phases when your baby’s once-steady sleep pattern starts to waver. Discover why these regressions occur, how they align with your baby’s developmental milestones, and most importantly, how you can effectively manage them.

Tune in to gain the tools and confidence you need to navigate sleep regressions with ease. Your journey to restful nights and happier days starts here. Listen to the full episode and let’s turn those sleepless nights into peaceful slumbers together.

Here’s to finding calm amidst the chaos and embracing the beauty of every parenting milestone!

Links to Resources: 

• 10 Steps BEFORE Sleep Coaching

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Deb Jimenez @ Doula Deb LLC: www.DoulaDeb.com, Instagram, Facebook, TikTok, Twitter.

Lindsee McDonald @ Wildflower Birth Services: www.WildflowerBirthService.com, Instagram, Tiktok.

Disclaimer: The content of this podcast is for informational and educational purposes only and is not a substitute for professional medical advice. Always consult your physician for any medical questions. The views expressed by guests on this podcast are their own and do not necessarily reflect the views of the hosts. Reliance on any information provided is at your own risk.

Transcript

Welcome back to the Birth and Baby podcast, where we delve into things parenting with warmth and support. I'm Duladeb, your birth, postpartum and sleep doula. And today we're tackling a topic that many parents find challenging, sleep regressions. 

Sleep regressions are those tricky periods when your baby who once slept soundly starts waking up more frequently or has trouble falling asleep. They often occur around four months, eight months and 12 months, but every baby is different, so keep your eye out.

These regressions often align with developmental milestones. As your baby grows and hits new stages, your sleep patterns can get bit disruptive. It's a sign that they're advancing, even though it might be a bit tough on the whole family. During these regressions, your baby is likely going through significant physical, cognitive, or emotional changes. For example, when your baby is learning to roll over or crawl, these milestones can interrupt their usual sleep routine.

So what do you do? Let's talk about some practical tips for handling these sleep regressions. First up, sticking to a consistent bedtime routine can work wonders. I know everyone says it, but I swear it works. A calming routine like a gentle bath, reading a book or singing lullaby helps signal to your baby that it's time to wind down. Consistency is key here.

And don't forget about creating a comfortable sleep environment. Make sure the room is cool, dark, and quiet. A white noise machine and blackout curtains can make a huge difference. If you're finding that your baby's daytime naps are irregular, try to keep a consistent nap schedule. It can help prevent your baby from getting overtired, which can affect nighttime sleep. Another important tip is gradually adjusting your baby's wake up time.

If you haven't done so already, aim for a consistent window between 6 a.m. and 7:30 a.m. to help regulate their circadian rhythm. It's best to choose a time within a 30-minute window, though. So if you're an early riser and go to work early, you might do 6-6:30 a.m.. If they're still sleeping at 6:30 a.m., it's time to wake them up. Or if you guys are late risers you might do a 7-7:30 a.m. wake window. After about five days, your baby should be waking up consistently around the same time, which will help your naps become more consistent as well.

Having a relaxing bedtime routine of about 15 to 20 minutes can ease your baby into sleep and even during those challenging regression phases. I'd love to share a little bit of my own experience. When my baby went through a sleep regression around six months, it was the real test of patience. We faced night wakings frequently, but sticking to our bedtime routine and maintaining the calm environment really helped to get us through.

If you're really struggling with sleep, and are unsure about sleep coaching, but you want to lay the groundwork, I've got a really fantastic freebie for you called the 10 Steps Before Sleep Coaching and it's designed to help you prepare for better sleep. You can download the guide from the show notes and it'll help you start on the right foot. These are the first steps I ask all of my family to do before we even talk about sleep coaching. Managing sleep regressions can be really challenging, but the right strategies, you can confidently navigate them.

Consistent routines, a comfortable sleep environment and foundational steps will help make the process a lot smoother for your family. Thanks for joining today. I hope you found these tips helpful and they make your journey a little bit more sleepy. Here's to a restful night and happy days ahead.