Get Your Child to Sleep Better So You Can "Get It Together" With Eirene Heidelberger! by Nicole DeAvilla

Moms and Dads, nothing quite prepares us for the gruesome reality of sleep deprivation, does it? Whether you've just had a baby or are well into the toddler years, Eirene Heidelberger, nationally-renowned parenting coach and sleep expert, is here to help! Eirene, who's also a 30Seconds contributor, was our #30Seconds Twitter chat guest! During the one-hour chat, she shared strategies for getting your child to sleep and stay asleep, eradicate early 5 a.m. risings and even get your little ones to nap.

Q. Why is sleep so crucial for children?

"Sleep impacts physical development. Our country's children are obese, and research shows lack of sleep is one of the causes. Fatigue leads to less physical activity which leads to lower calorie expenditure, which leads back to poor sleeping habits. It's an awful viscous cycle. Lack of sleep impacts learning."

I’m SO EXCITED! Eirene, we are chatting over coffee and fixing Hanna’s sleep schedule LOL 🙌🏼 #30seconds

— Nicole Thomas (@mrspthomas23) March 8, 2018

"Children learn when they sleep. Columbia University Medical Center played specific sounds and then gently puffed air on sleeping newborns eyelids. Within 20 minutes the sleeping newborns had learned to squint their eyelids after the sounds played. Parents benefit when well-rested kids are able to regulate their moods because they are less cranky, whine less and throw fewer fits!"

Q: I dread putting my child to bed, how can bedtime be less stressful?

"Calm nights begin at daytime. Ensure you're spending enough QT with your child during the day to help your child demand less of your attention at night. Creating a consistent 30-minute bedtime routine that follows the exact same steps every single night leading up to lights out creates calm nights. Children thrive on routine. Knowing what to expect stops bedtime power struggles because they feel in control. 

"Create a bedtime checklist. A great way to empower your kids to complete tasks independently while establishing a routine without your having to be a sleep dictator. Parents No. 1 challenge is staying strong and keeping the schedule on course while outwitting your demanding child at the end of the day when you're plain tired, feel beat up and just plain over it."

I really want to work on this. Because when I don’t get my me time, I get depressed #30Seconds

— Nicole Thomas (@mrspthomas23) March 8, 2018

Oh I need to work on this. My kid wants to have a therapy session right at bedtime every night. 😂 #thedoctoristired #raincheck#30seconds

— Renee (@HerrenRenee) March 8, 2018

Q: How can I get my child to stop waking up in the night?

"Be on the same page. Decide as a parenting team you are not going to allow your child to get out of bed. This must be a united front and nobody can give in or deviate from the sleep strategy. Make a thorough plan on how you will handle night wakings. There is no right or wrong strategy, all that matters is being consistent and not giving in. 

"Extinguishing night wakings range from crying it out, using a gate to prevent your child from leaving his room, to escorting back to bed without words or eye contact. No age is too old to sleep train and often children need to be trained throughout their young lives due to sickness, travel and time changed. Often parents feel guilty for sleep training because it is never easy hearing your child in distress. It's crucial for parents to remember they are people too and sleep-deprivation creates havoc to our psyche and productivity. Science has proven sleep training is not damaging to our mental health."

Let me be honest here, she is playing you. Start a graduated check in of 5, 10, 15 minutes until she falls asleep unassisted. #30Seconds https://t.co/bRLsxHnN2j

— GIT Mom (@GIT_mom) March 8, 2018

I just really laughed out loud - she is playing me. I know but I’m in denial 😂 i like this idea - checking in at different intervals. She has a tendency to keep getting out of bed and coming out #30Seconds

— Nicole Thomas (@mrspthomas23) March 8, 2018

Q: How can I get my child to sleep later in the morning?

"Parents must TEACH children this skill."

• Gradually "rescue" them from bed in 15 minute increments every three days until an appropriate wake time is achieved.
• When child gets out of bed too early usher them back and state, "It is not time to get out of bed." I will get you when it is. Never back down!
• Buy an "OK to Wake! Alarm Clock." The clock glows when it's time to get out of bed. Or, put a lamp on a timer.
• Use sticker incentive charts. They provide positive reinforcement and motivate a child to sleep later.

I love that idea......sounds like it would help them later in life when they'll need an alarm clock #30seconds

— 💕 Toni B 💕 (@rychepet) March 8, 2018

Q: Help! My child won't nap!

"Good days begin with good nights. Be honest if your child is truly sleeping through the night. If not, fix that first.Be consistent by kicking off nap time with a 30-minute bed routine at the same exact time every single day this will support your child's circadian sleep rhythm. Routine makes toddlers feel secure. Teach your child that nap time/rest time is not-negotiable. Do not give in. Your child needs sleep and parents deserve a break. Don't be afraid of sleep training for naps using the exact same strategies as at night. Schedule quiet activities for older children (3+) in their room during nap time. Even if your child doesn't actually sleep, 30 minutes of rest may help them (and you) to feel better. Just make sure you give them the opportunity to rest quietly in bed."

#30seconds A5 I t=keep a routine. Put on some relaxing music and rub/pat backs. Goes back to my days as a preschool teacher, getting like 20 kids to nap.

— lorri langmaid (@lorri1956) March 8, 2018

Q: How can we help kids adjust to Daylight Savings Time without sleep being affected? Any tips since it’s this weekend??

A6: Do not panic! #SpringForward is much easier on our little ones and you'll find within a week you'll be on your regular schedule. #30seconds https://t.co/45hFp9zHtM

— GIT Mom (@GIT_mom) March 8, 2018

Be sure to follow @GIT_Mom, visit GitMom.com and read Eirene's 30Seconds tips!