Lindsay Lewis Sleep Solutions

✨ Exciting News! ✨ I've just released a FREE parenting guide! If you're struggling to get your kids to cooperate or are just generally feeling disconnected from them, this is for you!
Comment below or send me a DM and I'll send you the link!

April 29 - May 5 is Maternal Mental Health Awareness Week. This is an important week to bring attention to the mental health struggles that many women face during pregnancy and after. Current data shows that as many as 1 in 5 new mothers experience some type of perinatal mood and anxiety disorder.

Sleep and maternal mental health are deeply connected, especially in those first few months after welcoming a new baby into the family.

Research has shown that when moms face ongoing sleep struggles after having a baby, it can increase the likelihood of experiencing mood disorders like postpartum depression or anxiety. It's a tough combination of factors all coming together at once: there are those hormonal changes wreaking havoc, the sheer exhaustion from taking care of a tiny human around the clock, and the never-ending demands of meeting your little one's needs.

It's like a perfect storm, isn't it? Your body's going through so much, and then add in the challenge of trying to function on little to no sleep—it's no wonder many moms find themselves feeling overwhelmed and emotionally drained.

The good news is that you're not alone in this, and there are things that can help. Whether it's reaching out to loved ones or a postpartum doula for support, finding little pockets of time to rest when you can, or seeking professional help if you need it, there are steps you can take to start feeling better.

Remember, taking care of yourself is just as important as taking care of your baby. Give yourself grace and know that you're doing an incredible job, even on those days when it feels like everything is just a bit too much.

Next Sunday (March 10th) we spring forward! Not sure how to adjust your little one’s sleep schedule? Swipe through for some tips! ➡️

Questions about the time change? Drop your questions below 👇🏼

Most children will experience nightmares at some point in their first few years of life but night terrors are less common (around 5-10% will experience). Although the terms nightmares and night terrors are often used interchangeably, they are very different.

Nightmares are common in early childhood and happen in the second half of the night during REM sleep. Responding quickly and offering comfort is usually the best way to deal with them. Ensuring your child is well rested and exploring any fears that may have is the best way to prevent them.

Night terrors are far less common and happen in the first half of the night in non-REM sleep. During a night terror, you will not be able to calm your child and they can last anywhere from 5 to 30 minutes. It 's best to just sit nearby and ensure they are safe and ride it out. They will not remember the episode in the morning. Ensuring your child is getting enough sleep regularly, reducing stress and avoiding blue light can help prevent night terrors. Night terrors are more likely if the child has a parent who suffered from them.

Questions about nightmares or night terrors? Let me know below!

Today on the blog I'm diving into the mystery of short naps! Such a common challenge but there are many reasons (and solutions!) for these brief sleep sessions.⁣

www.LindsayLewisSleep.com/blog/shortnaps

I’m so excited to be launching my first online parent group coaching program! I will be co-hosting this invaluable 6 week program with another certified parenting coach - Jessica MacKenzie. If you’ve read the books and practice what the experts on socials tell you, but you still find yourself feeling frustrated and lost, this is the program for you. 💫

By the end of the six weeks, you’ll parent from a place of intention and confidence. You will learn how to deal with common challenges like:

➡️ Tantrums/outbursts
➡️ Not listening
➡️ Meal time battles
➡️ Bedtime battles
➡️ Power struggles
➡️ Setting boundaries
➡️ Regulating you and your child
..and so much more! 🙌

During the six weeks, you’ll have daily access to TWO certified parent coaches, as well as weekly live sessions (which will be recorded of course!) covering a variety of topics. We start on February 5th!

We are offering this at an introductory price of $397. And if you sign up by Sunday, January 28th, you’ll get a BONUS 60 minute 1:1 session with Lindsay or Jessica!

Space is limited so send me a DM or comment below and I’ll send you the details! Can’t wait!

It can be such a relief when you finally get your child on a one nap schedule. The day is simplified and you can stop focusing so much on wake windows. 🙌🏼⁣

While it's true that you can use a set sleep schedule, it is still important to be mindful of age-appropriate awake times. The length of wake windows will vary based on the child's age, individual sleep needs, and whether they are in the process of transitioning from two naps to a single nap per day. Generally, toddlers between the ages of 1 to 4 years will have wake windows ranging from 4 to 6.5 hours, but it's important to note that every child is different. Use the chart above as a general guideline and know that if your child's schedule looks different and it's working, then no need to change anything!

Questions about your toddler's sleep schedule? Ask below! ⬇️

I’m signing off for some family time before the holidays and feeling so grateful that almost 7 years in and 800 families later, I still love doing this job! 🤍😴

A heartfelt thank you to all my clients…I know there are lots of options when it comes to sleep coaches and I’m truly honoured that you have trusted me to help.

I’m looking forward to helping even more families with their sleep and parenting in 2024! 🎉

Thank you being here and happy holidays! ✨

The holidays are fast approaching and gatherings are in full swing. It can be such a special time, but can also bring on some challenges and stress. Family gatherings, travel and unexpected events can throw off our little ones’ sleep and behaviour. Swipe through for a few tips on how you can maintain your child’s sleep and lessen the stress a bit!

October is safe sleep and SIDS awareness month. I know this can be a sensitive topic but it's important to continue to spread awareness and information. If you have any questions about safe sleep practices, always feel free to send me a DM or drop your questions below. 🤍⁣

There are a lot of factors that can impact your little one's ability to sleep well. One of those is light, specifically blue light. We often underestimate just how big of a role it plays in our ability to fall asleep, and stay asleep. I wrote a short blog post on the topic if you're interested in learning more. https://www.lindsaylewissleep.com/blog/2023/9/27/how-light-impacts-your-little-ones-sleep

Sometimes figuring out your child's sleep can feel like trying to solve a mystery. There are so many variables that go into sleep that it can be hard to get all the pieces into place. ⁣

Today I'm sharing the most common reasons why sleep training might not be working. No matter what sleep training method you choose, you should be seeing improvements within the first few days. If you're not, it could be for one of the reasons above.

If you're feeling overwhelmed and don't know where to start, reach out. We've got you! 🙋🏼‍♀️

Although no one likes to wake their sleeping baby, there are times when it's necessary. One of those times is when you're trying to preserve your little one's ideal bedtime (which is between 6:30 - 8pm for most babies). So when is the latest your baby should be napping?​​​​​​​​​

3 months: 6pm
4-5 months: 5:30pm
6-8 months: 5:00pm
9-12 months: 4/4:30pm
13 months + : 3:30/4pm

Do you usually have to wake your baby from their last nap to maintain their bedtime? Let me know!

Hello! ☀️​​​​​​​​​I'm taking some time off to hang with my family and friends next week and I can't wait ☺️
And while I will continue to support my current clients, please know that I will be slower to respond to DMs and email inquiries. 🏖️

Have a great week!✌🏼

If you have a trip coming up that will involve a time change, you may be feeling a bit nervous about how your little one will adjust. Don't worry, help is here! I'm going to give you some tips to help ease the adjustment based on how far you're travelling.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✈️ #1: You're travelling one time zone away ✈️⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're going somewhere either an hour ahead or an hour behind, you have two choices. You can stay on your time zone and pretend you're still at home OR you can jump right into the new time zone. If you're travelling for more than a few days, I would recommend going with the new time zone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✈️ #2: You're travelling more than one time zone ✈️
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You're going to want to jump into the new time zone as quickly as possible. Depending on when you arrive, you may have to stretch your little one to an early bedtime or add in an extra nap but do what you can to get them on the new time as quickly as you can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✈️ #3: You're travelling internationally with a significant time difference ✈️⠀⠀⠀⠀⠀⠀⠀⠀⠀

Again, you'll want to get onto the new time as quickly as possible. If you arrive in the morning (local time), spend some time outside right away. The sun will help regulate your child’s circadian rhythm which regulates sleep. If you arrive at night (local time), move straight to your little one's bedtime routine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Get plenty of sunlight exposure throughout the day and ensure your little one gets lots of physical activity. Start your child’s day at their normal time and follow age appropriate awake windows in order to make it to an appropriate bedtime.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In general, most babies/toddlers handle time changes well but some do better than other. Be patient as your children adjust and try to avoid overtiredness.😴

Questions? Let me know below ⬇️

It's Monday so why not bust a few sleep training myths! I hear these concerns a lot when I'm speaking to parents who are exploring the idea of sleep training. The term "sleep training" is often misunderstood. Many people assume it just means cry it out/ignore your baby when, in fact, many approaches to sleep training are very responsive/parent-present. A good sleep consultant will work within your comfort level and ensure you feel great about the plan. 🙌⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What other myths have you heard about sleep training?

🌡️ With temperatures starting to creep up, it's a good time to revisit how we should be dressing our little ones for sleep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Keep in mind that the ideal temperature for sleep is between 18 - 21C but if you don't have AC, it can be really tricky to get the room to a comfortable temperature. A good rule of thumb is to dress you baby is no more than one extra layer than you would be comfortable in. On the hottest of nights, even the lightest sleep sack may be too much and you may need to put your baby down in just a diaper. A portable thermometer is a great way to monitor the temp of your child's room. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Any questions? Let me know below! ⬇️

Twins! I've had the pleasure of working with lots of twins over the last few years, but I don't think I've ever done a dedicated post with specific sleep tips for twins. Better late than never so here we go👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😴 Share a room but separate cribs. I recommend that twins share a room (this may be your bedroom for the first few weeks!) but they do need to have their own sleep space. Not only will they sleep better but it reduces the risk if SIDS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😴 Use corrected age when figuring out their sleep schedule. Because most twins are born a little early, it's important to go by their corrected age when it comes to determining their sleep needs/appropriate schedules. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😴 White noise is a must! Using white noise will help reduce the chances that one twin will wake the other.
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😴 Aim to keep them on the same feeding and sleep schedule as much as possible. This can take some time but it's worth it to make things a little easier on everyone. If one baby wakes early, I recommend waking the other one within 15-30 mins to keep their schedule in sync. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😴 I've found that there is usually a more "sensitive" twin - meaning they can to be harder to settle, wake easily or don't sleep as long. Putting the sensitive babe down a little earlier than the other can help, as can placing their crib/bassinet closer to the door so you can tend to them easier without disturbing the other baby. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you a twin parent? Anything to add to this list? Share this post with a twin parent! 💕

Why is my baby waking after exactly 41 minutes?! I've lost count of how many times I've been asked something similar to this. Most parents can set their watch to their baby's wake up. It can be super frustrating but there is a very good reason for it - sleep cycles! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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After 3.5/4 months, sleep cycles are made up of four stages. When your baby is falling asleep, they are in light sleep. The body temperature starts to drop to prepare for deeper sleep and they then move into deep, restorative sleep (stage 3). REM (rapid eye movement) sleep is the deepest stage of sleep. What comes next is that partial waking. At this point, your baby will either fully wake up or slip into the next sleep cycle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So why isn't your baby connecting sleep cycles?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
There could be a few different reasons why but I first want to say that it's very normal for young babies to have trouble connecting their sleep cycles (especially around the sleep transition that happen between 3-4 months - AKA the 4 month sleep regression). Most babies start to consolidate their naps between 5-6 months. However, if your baby is having chronic short naps and never able to sleep longer than one cycle, they may be lacking in independent sleep skills. When a baby requires help to fall asleep, they will need it again during those partial waking between sleep cycles. Once your baby can initiate sleep on their own, they will be better able to transition into the next sleep cycle, giving you those glorious 2 hour naps that you've heard about! 🙌⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're struggling with how to teach your baby these skills, reach out! Questions? Drop them below👇

Do you have a little one who is waking too early? 🥱

Almost all babies go through an early waking phase at one point or another and let's be honest, babies are naturally early risers. But 5am is too early, so let's go through a few things that may help push out wake up time.

💤 Make sure the room is very dark and there is no light coming in during those early hours (especially important at this time of the year!)

💤 Look at how much daytime sleep your child is getting. Too much can cause early mornings because your little one will max out on sleep earlier in the morning.

💤 If your child is not napping well and overtired at bedtime, consider an earlier bedtime to help them sleep longer.

💤 If your child needs assistance to fall asleep, help them learn how to initiate sleep on their own. This will help them connect sleep cycles in the early morning.

💤 Limit your interaction in the early morning. If you’re getting your child up at 5am, their body clock will quickly adjust and this will become their every day wake up time.

💤 Evaluate daytime calories. If your little one is not eating enough during the day (and is no longer taking a night feed), they may been waking out of hunger.

For additional tips, check out my free early morning checklist on my website!

It's been a looooong time since I've introduced myself (months? years?) so I thought it would be a good time!

So, Hi! 👋I'm Lindsay, owner of Lindsay Lewis Sleep. A few things about me...

✨ I'm the mom of three kids aged 11, 9 and 6. Although I miss the baby and toddler stage sometimes, I really love this current stage of motherhood. I'll circle back when they are teens 😬 😂

✨ I worked in Public Relations for 10 years before I found my passion for sleep and started my biz (about six years ago!)

✨ I live in Halifax but I've been fortunate to work with families from all over Canada and the world. I've recently had clients in California, Vancouver and Australia 🌎

✨ I truly believe that every child is capable of sleeping well and that sleep is the foundation for good health. I love taking families from survival mode to well-rested and thriving!

✨ Nothing fills my cup more than spending time with my friends. This photo was taken on a recent trip to Mexico with my childhood best friends to celebrate our 40th birthdays 🎉 It was a very special trip and not something that would have been possible when my kids were younger. So, if you're a new mom (or even if you aren't) and you feel like you never get a minute to yourself, let alone a few days, know that your time is coming. This was my first time away from my kids for more than a night or two since I had my first son 11 years ago. Time flies. If you're in the thick of it, try to carve out a bit of time for yourself when you can and know that you will get more of it as your kids get older. 🙏

Thanks for being here and if sleep is a struggle for you, please don't hesitate to reach out 💛

I shared this a few years ago but I think it rings even more true now that my kids are a bit older. 🙃⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Happy long weekend everyone!🐰💖

As we close out Sleep Awareness Month, I wanted to share this fascinating sleep fact! I was so amazed when I first heard that the majority of our growth hormones are secreted during sleep. ​​​​​​​​​

If your little one is getting broken sleep, this can impact the release of growth hormones. Another reason why sleep is so crucial! My clients often comment on how much more their baby is eating and there is often a growth spurt within a couple of week of sleep training. This is because consolidated sleep helps ensure the production of those important growth hormones.

Did you notice a growth spurt once your little one's sleep improved? I'd love to know!👇

Let's talk about something that comes up a lot when I'm working with toddlers...bedtime snacks! 🍌 🧀​​​​​​​​
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➡️ When should you start? Essentially when your toddler or preschooler starts going to bed later and they have a bigger gap between dinner and bedtime. If the time between dinner and bed is not very long (under 1.5-2hrs), then a bedtime snack is probably not necessary. ​​​​​​​​
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➡️ What foods should you offer them?​​​​​​​​
You'll want to pick things that are easy to digest and include some fat, protein or fiber to help keep them full. Some ideas include a banana with peanut butter, cheese and crackers, yogurt or avocado toast. ​​​​​​​​
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➡️ Are there foods that will help my little one sleep better?​​​​​​​​
There is no one magical food that will make your child sleep, however, there are some foods that are known to promote sleep. For example, foods that are high in magnesium and tryptophan. Magnesium can be food in many foods including bananas, avocados and nuts. Tryptophan is found in dairy products and certain proteins like turkey and chicken. ​​​​​​​​
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Remember that if you're going to offer a snack, it should be included in your child's routine every night. Keep it simple and make sure it's not their very favourite food so they don't start skipping dinner in anticipation of their upcoming snack. 🤪​​​​​​​​
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Do you offer a bedtime snack? What are you go-to options? ⬇️

In recognition of World Sleep Day, I present you with my sleep needs chart! Who doesn't love a nice chart?! 🙋‍♀️​​​​​​​​
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This chart will help you figure out approximately how much sleep your child should be getting but keep in mind that is only a guide and every child has different sleep needs. If your child falls on the lower end of the range but they are happy upon waking and are generally content and thriving, that's probably all they need! ​​​​​​​​
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Also, when looking at whether or not your little one is getting getting daytime sleep, it's important to look at how much night sleep they are getting. Every child divides up their sleep differently! Some babies will sleep for 12 hrs at night but sleep less during the day (or get more daytime sleep and less at night). ​​​​​​​​
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Remember to save this post for future reference. Any questions? Leave them below ⬇

That feeling of dread when your toddler attempts to climb out of the crib. Ugh. Many parents assume that they need to immediately switch their child to a bed as soon as this happens but that's not necessarily the case. Just because they try it once, doesn't mean they'll do it again and there are a few things you can do to deter your little escape artist. ​​​​​​​​
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👉🏻 Lower the crib mattress to the lowest setting. ​​​​​​​​
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👉🏻 Put your child in a sleep sack (put it on inside out and backwards if they can take it off).​​​​​​​​
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👉🏻 Turn the crib around so the highest side of the crib is facing out. ​​​​​​​​
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👉🏻 Ensure there are no pillows or stuffies in the crib that can be used to help them step up.​​​​​​​​
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👉🏻 If you see them attempting to climb out, go in immediately and say a firm "no". Remember that they are exploring and don't know whether this is right or wrong so correcting is key. ​​​​​​​​
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We recommend waiting until as close to 3 years old as possible to make the transition to a bed. However, if your little one is continuing to climb out despite doing all of the above and you're worried about their safety, it may be time to make the switch. ​​​​​​​​
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Anyone here have a climber? 👇

Hello friends! I'm checking out for a little bit for some much needed time downtime with my family. 🏖️​​​​​​​​
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Unplugging every now and again is important so that I can recharge and give the families I work with the very best support. See you later this month! ❤️