In Appreciation...of SLEEP!

Greetings Peach Room Parents!

You have shown us your appreciation all week by completely spoiling us with beautiful blooms, delicious snacks of all sorts and extra special supplies for our classroom! Thank you so much from the bottom of our hearts! Honestly, what means the most to us is your kind words of appreciation that show us that you understand that what we do every day matters. Please know that we appreciate you too! We appreciate that you trust us to spend such a large part of the day with your precious children. We appreciate that you are balancing demanding work, family and social obligations with the daunting task of raising little humans who still need so much of your time and attention before they come to school each morning and when they leave our classroom every afternoon. And when those little humans aren't sleeping at night, that means that you are losing much needed sleep as well! So, I've dedicated this newsletter to sleep issues. Quick Disclaimer: I am not a sleep expert, but I have a child who had many sleep issues that we've resolved over time through much research and a lot of trial and error. Feel free to try any of the suggestions that you feel might work for you and your family, that being said, every child and family is different. And if your child is a stellar sleeper with no issues, Mazal tov! Please feel free to offer your advice and experience to your fellow Peach Room parents!

Sleep problems in the first few years of life are pretty common. In the period between 18-24 months many children develop night terrors or nightmares and sleep regressions. Some experts think this could be related directly to the fact that toddler's burgeoning independence is in direct conflict with their renewed separation anxiety. This is also a time when your child's body and brain are going through an astounding growth spurt. Sleep can be affected by many other variables: teething, what they're eating and drinking (and how much), their activity level (too much or too little), their temperament, any changes in environment or routine, illness, etc.

Let's start with how much sleep your child should be getting. Children 12 months to 3 years need 12-14 hours of sleep total within any given 24 hour period. Ideally, this would include 1 nap that is 1.5 to 2.5 hours in length and night time sleep of about 11 hours. So, then how do we make sure they get this sleep?! Routine, routine, routine. Establish a routine that you can consistently follow and stick to it.

What does your child's bedtime routine look like? Is it rushed and frantic or haphazard depending on whatever plans or activities you had that night? Some kids have a temperament that allows for flexibility and they can fall asleep anywhere. But if they're suddenly experiencing sleep troubles, it may be time to rethink that routine. Does their bedtime fall within the same 30 minute range each night? It sounds counter-intuitive, but the earlier I put my son to sleep, the longer and sounder he tended to sleep as a toddler and preschooler. Suggested ideal bedtime for children 1-3 years is between 6:30-7:15 pm.    Does their routine include a nightly bath? Our peaches are active and into everything at school both indoors and outdoors. A warm bath is a great way to end each day. If they're really wound up or having a tough time with sleep, you could try adding 1/2 c. Epsom salt and a few drops of food grade soothing lavender oil to their bathwater. The magnesium from the Epsom salts can be absorbed right through the skin and has a calming effect on the nervous system. Follow bath time with a rubdown of their favorite lotion. Who wouldn't want that? Reading a favorite storybook and/or singing a lullaby each night in their bed with them can become a family ritual that brings them comfort before they fall asleep. You might try keeping the house cooler at night or turning on a fan so they can still snuggle under a special blanket or maybe with a lovey or stuffed animal. You could use an old phone or a sound machine to play nature sounds, music or white noise quietly throughout the night in your child's room to help mask sounds that could startle them awake.

Unfortunately, sleep regressions happen regardless of how wonderful or consistent your bedtime routine may be. The good thing is, they're only temporary! Most regressions typically last 3-4 weeks and tend to flair up at 18 months and again around 2 years. These are the weeks you will feel desperate and do almost anything to get your child to back to sleep. You're only human, try to stick to the routine and if you can't, then try not to make any habits developed out of desperation into permanent sleep solutions. This is where consistency comes in to play. Yes, you want to be sensitive to all they are going through, but if you can keep their routine consistent, they will get through the regression MUCH more quickly and smoothly and you will get back to sleep yourself!

The first thought during a regression is to make sure they are getting enough to eat during the day as they could be waking up hungry. Try offering 3 meals and 3 snacks every day. Don't worry, I'm not suggesting you suddenly offer your toddler a midnight snack- lol. Research shows that to get good sleep you should try to eat before 6 pm or at least 2-4 hours before your intended bedtime. The quality of their food is just as important since we know they are at peak cognitive and physical growth periods. Lots of fruits and veggies, plenty of lean, whole proteins, complex carbs, milk and water. Try to avoid too many processed foods with additives/preservatives, artificial colors and flavors and sugar. Their little bodies have a harder time digesting these things and they can have also aggravate sleep issues. If you suspect food sensitivities, talk to your pediatrician and see about having some testing done. If they often seem to be congested or are snoring during sleep, it could be the result of food allergies and can disrupt sleep by causing sleep apnea (yes- kids can have it too).

A second thought during a regression is that they could be cutting teeth. Those pesky incisors and two year molars are not fun! Time to revisit your go-to teething strategies. Maybe it's an amber teething necklace, clove oil or another homeopathic treatment or good old orajel and ibuprofen.

At two years, your toddler may decide to try skipping naps altogether or suddenly decide they need to have you in the room to fall asleep when they've previously been independent. The temptation is to drop the nap. DON'T STOP OFFERING THE NAP! This is typically just a phase that may last as long as 2-3 weeks. The key again is to be consistent! It's the rare case that a 2 year old is really done with needing their nap. Most children need to nap consistently until 3-4 years of age.

A few of you have asked how we get children to nap at school. Our routine is pretty simple. We eat lunch between 12-12:20 everyday. We turn the lights low and put on calming music during lunch to help signify the transition to the next part of our day. Some of our peaches are ready to nap before they eat very much (for those who do this a lot, we offer a heavier morning snack with some of their lunch foods). Some friends pep back up after eating and take a bit more soothing to calm them down enough to sleep. We make the room dark and cool. We position their cots in the same places every day. We play music and we rub/pat backs and tummies and hair, we cover them up and tell them, "Laila tov."  We sit with them until they are asleep. They are usually tired from a busy morning of play and work and an hour of time spent outside in the fresh air. Most are asleep by 12:30-12:45ish. But once in awhile they skip a nap or fight sleep harder after a particularly exciting morning.

I hope that you find any of this information helpful- even just one tidbit! You know your children best, so do what feels right for them and for you!  Happy napping!

Wishing you a restful and joyous Shabbat and a very Happy Mother's Day!
Morah Ora and Morah Lindsey

Reminders:
Monday May 21st- no school in observance of Shavuos!
Thursday May 24th- Last Day of School! Graduation Ceremony (1/2 day)