Apres The Bump

Stop googling!

Including sleep consulting into your baby budget during pregnancy (whether you end up needing it or not), is becoming more common and I’m glad to see it.

Making sure your baby is 1. Well-fed and 2. Sleeping well with age-appropriate expectations, makes a world of a difference in the development of the baby AND in the transition into parenthood for families.

When you hire a sleep coach you reap 8 BIG benefits

Read them all here:
https://apresthebump.com/8-unspoken-benefits-of-hiring-a-sleep-consultant/

Why children sleep better after being outside⬇️⬇️⬇️


1. Exposure to Natural Light: Spending time outdoors exposes children to natural sunlight, which helps regulate their circadian rhythms, the body’s internal clock that regulates sleep-wake cycles. Exposure to natural light during the day can help synchronize this clock, making it easier for children to fall asleep at night and wake up in the morning feeling rested.

2. Physical Activity: Outdoor play often involves physical activity, such as running, jumping, and playing games. Physical activity during the day can help children expend energy and promote better sleep at night. It also contributes to overall physical health, which can indirectly improve sleep quality.

3. Fresh Air and Oxygen: Outdoor environments typically have better air quality and higher oxygen levels compared to indoor spaces. Breathing in fresh air can promote relaxation and improve the quality of sleep.

4. Reduced Screen Time: Spending time outdoors usually means less time spent in front of screens, such as TVs, computers, and mobile devices. Excessive screen time, especially before bedtime, can interfere with sleep by disrupting the body’s natural sleep-wake cycle and suppressing the production of melatonin, a hormone that regulates sleep.

5. Connection with Nature: Being in nature has a calming effect on many people, including children. The sights, sounds, and smells of the outdoors can help reduce stress and anxiety, making it easier for children to relax and fall asleep at night.

Overall, spending time outside offers numerous benefits for children’s physical and mental health, including better sleep. It’s important for parents and caregivers to encourage outdoor play and provide opportunities for children to explore and engage with the natural world.

time for a schedule change?

💭Wondering when your baby will be ready for a change? This blog post is for you! Stephanie, the owner of Apres The Bump , shares signs that your baby may be ready for a schedule change. Check out her help tips here:

https://southwestnova.fit4mom.com/blog/signs-your-baby-needs-a-schedule-change

📣We're so excited to announce the return of our blog. Every month we'll feature a new, helpful blog post made just for YOU!

📨Would you like to write a blog for us or know someone who would? Reach out to us at [email protected]

Your first class is F R E E - virtual or in person! 🤍

New to Fit4Mom? Click here to see what is the right FIT for you! Take our quiz here! https://southwestnova.fit4mom.com/your-first-class-is-free
Locations: Lorton - Springfield - Burke - Woodbridge - Kingstowne

I remember being shocked at the price of a sleep consultant when I was a new mom. Yet we had just spent $600 on private hypnobirthing classes 😵‍💫

What I didn’t understand was all of the support I would receive along the way. I was already spending that kind of money on baby gear, mommy and me classes, + other memberships and services.

Funnily enough, the most impactful service I received in motherhood has been sleep consulting.

It changed our lives. It lifted my brain fog, saved my marriage, and gave me the energy to heal and get back to doing the things I loved. Heck, if I wasn’t sleeping well, I can assure you I wouldn’t have the energy to start and build a business.

I would pay infinitely more than I did back then knowing what I know now.

On the flip side as a sleep consultant, I have to price myself to make a living wage. Why would I spend so much time on a business if it didn’t allow me to take care of my family’s needs?

When deciding if sleep consulting is worth the investment to you, think about the cost of not sleeping well. Consider how sustainable not acting would be and what is at stake.

Just my Monday morning thoughts 🙃

Did you know my son and I successfully room shared until he was almost 1?

And did you know I tried to sleep train my daughter while room sharing and horribly failed?

What was the difference? Head to the blog to find out!

https://apresthebump.com/can-you-sleep-train-while-room-sharing/

Bringing this masterclass back!! Sign up for yourself or give the gift of sleep to an expectant mom! Recording will be sent to all participants.

Sign up link:

https://apresthebump.myflodesk.com/newbornclass

Kinder is an exciting time for kids, but it’s also a time to reassess your kiddos schedule to make sure it is optimized for successful learning and recharging.

https://apresthebump.com/why-your-kindergartner-needs-more-sleep/

Are you a breastfeeding/pumping mother feeling exhausted and in need of an energy boost? We get it. It's tough to find the right balance between staying awake and ensuring your little one can get a good night's rest. That's why we're here to help you navigate caffeine consumption while breastfeeding to help you get the energy you need without disrupting your baby's sleep.
Sleep is crucial for both you and your baby's health and well-being. But did you know that consuming too much caffeine can cause sleep disruptions?
You might be wondering, "How much caffeine can I consume safely while breastfeeding?" We hear you, mama. Spoiler alert: 2-3 cups of coffee (or equivalent caffeine intake) is generally considered safe for most breastfeeding mothers.
However, different individual circumstances affect how caffeine can impact you and your baby. For instance, special considerations should be taken for those with a preterm or newborn baby (younger than 3 weeks), where caution should be exercised in caffeine intake. There is scientific research on the potential impact of excessive caffeine on breast milk iron concentrations and the risk of mild iron deficiency anemia in breastfed babies.
You can time your caffeine intake to avoid interfering with your baby's sleep. Cut off caffeine consumption 6 hours before you’d like to go to bed. Additionally, we'll suggest alternative energy-boosting strategies, like staying hydrated, getting regular exercise, and taking power naps to help you stay energized without disrupting your baby's sleep.
Finding the right balance between caffeine consumption and breastfeeding can be challenging. But I believe that sleep is a necessity, not a luxury. That's why I’m committed to helping mothers reclaim their sleep and energy. Remember, balance and moderation are key, and we encourage you to consult with your healthcare provider for personalized advice.
And if you need help with your little one’s sleep, as always, I’m here to support and empower you! Learn more about working with me at apresthebump.com

🌙 Sleep Made Simple with the 80/20 Rule for Your Little One 🌙

We've all been there, desperately longing for a peaceful night's sleep for both ourselves and our little ones. Well, today, let's talk about the game-changer: the 80/20 rule.

🌟What's the 80/20 rule?

It's all about finding that perfect balance between consistency and flexibility in your child's sleep routine.

Picture this: 80% of the time, you stick to a consistent schedule and establish strong boundaries around sleep, while 20% of the time, you enjoy some well-deserved freedom and flexibility. 🙌

Why does it work?

First, let's talk about consistency. By prioritizing consistency, we're building resilience in our little ones against sleep disruptions. It helps them develop strong sleep skills and adapt to changes more easily. 💪 And here's the best part: that 20% flexibility doesn't undo all the hard work invested in sleep training. So, no worries, mama, you're not starting over from scratch. 💕

Okay, but how does it work in real life?

Let's break it down: in the 80%, you keep things consistent with a schedule, strong boundaries, and independent sleep skills. But in that 20%, life happens! Think going off schedule, sickness, travel, change of environment, late nights, having a babysitter, and more. This approach even helps you identify any abnormalities, like signs of illness. It's all about finding that perfect balance, mama! ⚖️

In a nutshell, the 80/20 rule is your secret weapon to reclaiming your own sleep sanity and allowing your little one to thrive. It brings peace of mind knowing that you have a flexible approach to handle life's curveballs without compromising your child's sleep routine. And who doesn't love a little freedom and flexibility? 😉💤

Now, I'd love to hear from you: Have you tried the 80/20 rule? How has it helped you and your little one find that perfect balance? Share your experiences in the comments below! Let's support each other on this beautiful, snooze-filled journey. ✨💤💕

Join Me tomorrow to answer all of your pediatric sleep questions 💤💤💤

👉 Do you know why a sound machine actually improves sleep?
🌙 Many people think it blocks out other noises, but here's the truth: Sound machines work by creating a masking effect with consistent sound across all frequencies. This blocks sudden changes in noises like a dog barking or snoring, so it's not just about volume, but the variation in frequencies that matters. That's why we recommend white noise for that effective blocking effect.
⚪️ Keep the dBs between 55-60 for best results.
🔊 For more information, DM me “sound machine” and I’ll send you the Hearing Society's infographic on safe listening. 📲💡

One of the big clues a child may have an iron deficiency is random sleep patterns. If you suspect your child might have this deficiency, it’s not one of those things you don’t want to “wait and see” on - researchers found that 4-year-olds who had IDA as infants showed altered sleep patterns throughout the night, even if they weren’t anemic anymore.
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In a study I’ve linked on my blog, researchers found that “Former IDA children showed a higher number of REM sleep episodes, statistically significant in the first third and a suggestive tendency in the third, whereas they showed fewer REM sleep episodes in the second third of the night. In addition, the first sleep cycle in former IDA children differed markedly relative to controls. The latency to the first REM sleep episode was shorter, the episode tended to be longer, and the episodes of NREM2 and SWS were shorter.”
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In normal sleep patterns, the first third of the night is where we see more deep sleep cycles occurring and less REM cycles. Deep sleep is where cell repair and restoration take place, growth hormones are released, and your immune system ramps up, so it’s incredibly important that children who are growing and developing are not missing out on these cycles.
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Typically, REM cycles are more frequent in the second half of the night and the early morning hours. This is when your brain does a lot of the work consolidating memories and pruning what it no longer needs.
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Think your child may have this or another medical cause for their poor sleep?? Head to the blog now where I dive deeper into iron and magnesium deficiencies, obstructive sleep apnea (in most pediatric cases due to enlarged tonsils or adenoids), and eczema. Link in bio.

🙄 Any moms out there feel like they’re the ones handling anything and everything baby related?? 🙄
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When my daughter was born, I did everything for about the first three months of her life. My husband took the backseat and would even say, “I don’t know how to do it.” I also was in full blown controlling mode. Only I knew how to do it “right”.
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But it doesn’t have to be that way. I learned. He learned. Together, we learned.
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Things changed when my daughter was three months old. I started teaching yoga in the evenings again. And my husband needed to figure out the whole being-a-dad thing. I was out of the house for a few hours one evening a week. This forced him to figure it out and bond with his daughter. It also forced me to give up some of the control.
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Not only was this good for our family, but it was good for our own mental wellbeing and also our relationship as partners.
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So, mama, what class are you gonna go sign up for? 😜

Hey tired mamas, let's talk about sleep regressions.

It's easy to buy into the popular belief that sleep regressions happen beyond the dreaded 4-month mark, but the truth is, blaming sleep regressions for all your sleep woes isn’t helpful - it’s counterproductive.

As a sleep coach, I've seen countless families struggle with "regressions" well past the 4-month mark. So, what gives?
Instead of labeling everything a sleep regression (because the only true sleep regression is the 4-month sleep regression), let's focus on developing healthy sleep skills and setting boundaries. When we blame everything on a regression, we remove the power we have to change the situation. It becomes a self-fulfilling prophecy.

I want you to know that “regressions” aren't the enemy—our perspective on them is. By embracing the belief that good sleep skills are a necessity, not a luxury, we can reclaim our sleep and our sanity. Let's work together to identify and correct sleep habits and behaviors that are causing disruptions. Remember, you're not alone in this—we've got this.

Send this to a mama who needs to hear it!

Jeff Bezos isn’t the only one bringing it this week…

I don’t often offer this but I do think about how I solved OUR sleep issues…. When I had my daughter I had just moved abroad and wasn’t working (well I was, but nobody was paying me for the hardest job I had EVER done.)

When I saw what sleep consultants charged it felt like way beyond our current financial situation after having spent so much on all the baby gear weeks prior not to mention the costs that add up with a transatlantic move. I never even brought up the idea of hiring a consultant to my husband 🤷🏻‍♀️

Instead what happened was I jumped on a deal I saw (like this one) for an online program. One without any personalized support though. I got a great generic sleep plan at a price I was willing to pay, but man would it have helped our sleep journey if it included talking to a human to answer my questions at some point.

But still… thanks to this initial sleep plan, I got our daughter on track to amazing sleep (not without some self imposed road blocks along the way). Honestly, I am forever grateful for having that option at the time.

I hope group coaching can be that lifeline for whoever needs it. This is your opportunity! If you want to sign up send me a DM and we will get you started! Drop any Qs below.

Also- for those who DO want a personalized sleep plan and all the support that comes with it, sign up or schedule your evaluation call for this week to receive 10% off your plan!

Did you know there are things you can do to help your newborn sleep better?!
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Swipe through to learn about this family’s experience!
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Interested in working together? Head to my website to learn more - link in bio.

No questions asked, my husband saw that I was struggling and just took over making the kids' lunches for a week.
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I was feeling burned out by the monotony of it, and he was there to save me.
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It was refreshing for a few reasons -
I got a break. I didn’t have to worry about it for a few days. When it was time, I felt ready to take it over again. And I had a new appreciation for him. Well, well maybe not new, but I was reminded of how lucky I am to have him as a partner.
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If you don’t have a partner, you might have to be more resourceful when you’re feeling burned out. There are ways you can get a break from the mundane tasks as well, but you might have to be creative.
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Send this to a friend who might be feeling a little burned out.

Did you know that you're born with a certain amount of iron from birth and then it starts to deplete pretty rapidly within the first year or two of life?
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What does this mean for your child? Well, if you have a picky toddler, this could lead to an iron deficiency that affects sleep.
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If you’ve worked hard on sleep and your child is still struggling, I’d ask your child’s doctor for a blood test. Low iron levels and/or magnesium deficiencies can affect the amount and quality of sleep your child is getting.
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It’s also not recommended to just start with supplements before speaking to your child’s healthcare provider. They know your child best and can give you appropriate dosing. There may even be complimentary vitamins or minerals prescribed to help with absorption, depending on your child’s blood test.
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If you’d like to read more about this, I’d be happy to provide some research - DM me “deficiencies” and I’ll send you a few links over!

Happy Baby Sleep Day!!! Did you know this was a thing?! I didn’t either…

…until I became a sleep coach. Now, it’s literally my job to help you help your baby sleep! And I love it.

How does one become a sleep consultant? Well, in my case, becoming a mom was something I always wanted, but when it actually happened, it certainly wasn’t what I expected.

I didn’t realize how all-encompassing motherhood would be; how much it would impact me as a person.

I experienced anxiety and sleep deprivation for the first time in my life, and every emotion was magnified.

Our situation when my oldest was born was somewhat unique - we were living in a different country and I was isolated…and because it was my first time as a mom, I didn’t know I NEEDED HELP.

When we finally got sleep under control, I was able to take a breath and actually enjoy parenthood. Knowing we had time for ourselves and that bedtime wasn't going to be stressful was a game changer.

I was teaching yoga and loved that it changes people - it makes them feel good. Teaching yoga has a physical limit though; I could only teach so many classes before I would reach my limit.

Sleep consulting was something I was interested in after experiencing the changes sleep training provided for my family, but I was nervous to go into it because of the negative connotations with it. After my own experience though, I decided I was going to go for it. It had changed my life in such a positive way I wanted to be able to do that for other families.

Now, I help families just like yours reach their goals for their child’s sleep. Interested in learning more? Send me a DM and say hi! I’d love to chat with you!

One of the smartest decisions I made when starting my business was to surround myself with inspirational and successful women from the get go.

These past four days were the culmination of a 6 month mentorship program where I have learned so much about the different elements that go into running a smooth, sustainable, service oriented business. I have a big picture vision for Apres The Bump that goes beyond sleep consulting. I feel so inspired to keep working towards that step by step no magic tricks (right, Becca?). My business foundation is on lock down.

To my Zeta group of mentors and mentees- Thank you! thank you! For sharing your insights, best practices, and for making me belly laugh all weekend long. How lucky I feel to have found such authentic & giving souls to guide my path.

To my clients past, present, and future,- I am fired up about continuing to serve you and your family with an aim of making your experience with me seamless and one of the best investments you EVER make.

Recently, my kiddo started waking up in the night and I noticed he was a little on the cold side. It reminded me to swap out the sleep sack for our warm winter one, as bedrooms drop 2-3 additional degrees in the early morning. Use this guide to make sure your baby is cozy all night long!

Every child will be completely different and what worked for one, won’t work for the other. That’s how they keep us on our toes! Loved helping this seasoned mom get things back on track for the whole fam.

My services are definitely an investment, but one that proves it’s worth on the daily when everyone feels rested 💤

Keeping in line with back to school, today on the blog: how to prepare your baby for daycare.

This will be a 2-3 part back to school series. Next week I will share a how to prepare your toddler for daycare and possible a how to transition from summer to school for elementary aged kids.

https://apresthebump.com/how-to-best-prepare-your-baby-for-daycare/

If you found this blog post helpful or encouraging, please let me know!

My past client and busy parent fitness trainer invited me on his blog to talk all things sleep. Rob is a SAHD and small business owner. I worked with his family when his little guy would flat out not nap for mom, and would only nap after being rocked to sleep for a while why dad. Rob couldn’t get ANYTHING done. This was a year ago, and now with his toddler son on a consistent schedule, he has grown his business, launched a podcast, and more!

You THRIVE when you can sleep and plan. Rob and his fam are proof of that.

Listen to the full episode here: https://open.spotify.com/episode/0vxknQ1wSEXHkIVs4Z8cCB?si=llUGqvBmSmuCu14tLdf0VQ

The Newborn Foundations course may mean you never actually have to sleep train 🥰