Breathe a Little Easier: A Parent’s Guide to Clean Air and Healthy Infants

Bringing a baby home changes everything, including how you view your own environment. Suddenly, you're not just decorating a nursery—you’re inspecting the air your child will breathe day and night. Indoor air quality becomes a top priority, and with good reason: babies have developing lungs and immune systems, making them especially vulnerable to airborne pollutants. Ensuring your home has clean, breathable air isn’t just about comfort—it’s about laying the groundwork for lifelong health. Here’s how you can make your home a haven for your little one, one breath at a time.

What Affects Indoor Air Quality

Before you can improve your home’s air, you need to understand what’s in it. Dust, pet dander, mold spores, cleaning chemicals, and off-gassing from furniture and flooring all contribute to indoor pollution. Everyday habits like burning candles, cooking without a vent, or even leaving windows closed too long can trap contaminants inside. The age and structure of your home also matter—older homes can harbor more dust and mildew, while newer ones may contain VOCs from fresh paint or construction materials. Knowing these variables helps you prioritize the right interventions and keep pollutants at bay.

Clean Air Supports Better Infant Sleep

Sleep is when your baby’s brain and body recharge, and clean air plays a huge role in making that possible. Stuffy or polluted air can disrupt breathing patterns, raise the risk of respiratory infections, and cause restlessness. Babies are obligate nose breathers, especially in the first months, so keeping their environment clean directly impacts how well they rest. For real-world stories from parents who prioritized air quality and saw sleep improvements, check out these testimonials and see how the right air can lead to peaceful nights.

The Importance of HVAC Maintenance

Twice-a-year servicing of your HVAC system keeps it running efficiently and helps prevent air quality issues before they start. A professional technician can identify mold, replace filters, clean ducts, and ensure your system isn’t spreading dust throughout your home. You can connect with home repair experts near you using a dedicated app designed for convenience. The right app allows homeowners to quickly schedule service appointments, track the status of their repairs, and access important information about their home systems—all at your fingertips.

Respiratory Red Flags in Children

Infants can’t tell you when they’re having trouble breathing, but their bodies often do. Persistent coughing, rapid breathing, wheezing, or chronic nasal congestion are all signs your child might be reacting to poor air. If you notice your baby getting colds more often than expected or experiencing prolonged allergy-like symptoms, it’s worth taking a closer look at your home environment. Don’t dismiss subtle changes, either—sleep disturbances, fussiness, and even reduced appetite can sometimes be linked to low-grade respiratory discomfort. When in doubt, consult your pediatrician and consider assessing your indoor air quality.

Why Regular Vacuuming Matters

Think of vacuuming as more than just cleaning up visible mess—it’s air care in disguise. Carpets, rugs, and even upholstery can act like sponges, soaking up dust mites, skin flakes, pet hair, and mold spores. Regular vacuuming—especially with a machine equipped with a HEPA filter—prevents these irritants from becoming airborne. Aim for at least twice a week in high-traffic areas and consider doing it more often in the nursery. For added protection, go the extra mile with a deep carpet clean every few months or opt for hard-surface flooring that’s easier to keep allergen-free.

Weighing the Investment

If you’re serious about safeguarding your baby’s lungs, an air purifier can be a game-changer. These devices work by pulling air through filters that trap microscopic pollutants like pollen, pet dander, and even bacteria. When selecting one, choose a model certified for the room size you’ll be using and make sure it includes a true HEPA filter. Place it near your baby’s crib for the most impact, and keep windows closed while it’s running. It won’t replace the need for other cleaning efforts, but it adds an extra layer of security you’ll be grateful for during cold and allergy seasons.

Indoor Plants That Clean the Air

Not all heroes wear capes—some sit in pretty pots. Certain houseplants, like spider plants, peace lilies, and snake plants, are natural air purifiers. They absorb pollutants like formaldehyde, benzene, and carbon monoxide while producing oxygen in return. Just be sure to choose non-toxic varieties safe for homes with small children and pets. A strategically placed plant or two in the nursery or living room not only helps clean the air but also adds a calming, beautiful element to your home. Think of them as quiet guardians of your family’s well-being.

Every breath your baby takes is shaped by the choices you make about your home. From switching out filters to adding an air purifier or just vacuuming more often, you’re building a healthier foundation one action at a time. It’s not about being perfect—it’s about being proactive. And when you lay your child down to sleep at night, you’ll know you’re doing everything you can to help them wake up strong, happy, and well.

Discover the secret to a well-rested family with Sleep Now Baby and transform your nights into peaceful, rejuvenating sleep for both you and your baby!

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]]>Parent’s Guide to Clean AirEmily GrahamFri, 25 Apr 2025 16:19:07 +0000https://sleepnowbaby.com/blog/practical-steps-to-address-anxiety-and-support-your-childs-well-being5bc0ef04fb22a56fa33dd588:5c6c506efa0d601c69b311ff:680bb2746384346a077d600d

Practical Steps to Address Anxiety and Support Your Child’s Well-Being

Parental anxiety can have a far-reaching impact, often extending beyond personal well-being to influence the emotional and physical health of children. The environment you create at home, shaped by your stress levels, can affect your child’s development in subtle yet significant ways. Recognizing the signs of how your anxiety may be affecting your child is an essential step in fostering a supportive and nurturing environment.

Academic and Social Shifts

Children often respond to parental anxiety through changes in their behavior at school or with friends. A decline in grades, hesitation about attending school, or avoiding social interactions could signal distress. These reactions are not always obvious, making it important to observe patterns over time. Addressing the underlying parental anxiety can help children regain confidence and stability in these areas.

Reevaluate Screen Habits

Excessive screen time – particularly for work or news consumption – can unintentionally heighten a household’s stress levels. When children observe their parents frequently checking devices, they may internalize the tension or urgency they perceive. Limiting screen use, especially during family moments, can foster a calmer environment. By setting boundaries around technology, you model healthy habits that benefit the whole family.

Improve Career Prospects to Reduce Stress

Feeling unfulfilled at work can lead to stress that affects the entire family, including your children. Exploring nurse practitioner online programs allows you to pursue advanced qualifications while managing your current responsibilities. These programs provide the flexibility to balance caregiving duties with acquiring the skills needed for a more engaging and impactful career. Transitioning into a role where you can contribute directly to patient care can reduce stress and create a healthier environment at home.

Focus on Strength and Growth

Children often take emotional cues from how parents handle challenges. Framing setbacks as opportunities for growth teaches resilience and problem-solving skills. Instead of dwelling on stress, emphasize actionable lessons that encourage optimism and determination. This approach helps children build emotional strength and prepares them to face their own challenges with confidence.

Recognize Physical Signs

Children may express their anxiety physically, often without understanding its source. Recurring complaints like headaches, stomachaches, or fatigue can be linked to the emotional tone of their environment. Paying attention to these symptoms can provide insights into how your own stress might be affecting them. Addressing these issues starts with creating a supportive, calm atmosphere at home.

Establish Predictable Routines

Consistent family routines provide a comforting sense of structure for children. Regular mealtimes, bedtime rituals, and designated family activities can alleviate uncertainty and stress. These routines signal stability, which is especially reassuring when children sense anxiety in their surroundings. By prioritizing predictability, you foster a secure and supportive environment.

Seek Professional Help

Sometimes, managing anxiety requires outside expertise. A mental health professional can provide strategies to address both parental stress and its impact on children. Seeking support is not a sign of weakness but an investment in your family’s emotional health. Early intervention can lead to lasting improvements in your overall well-being and that of your children.

Address Sleep Challenges

Children’s sleep difficulties can amplify parental anxiety, especially during the baby years. Consulting a pediatric sleep consultant can help you develop strategies to improve your baby’s sleep patterns. As your child begins to sleep better, you’ll find it easier to manage your own stress levels. Restful nights contribute to a calmer, more harmonious family dynamic.

Understanding and addressing the impact of your anxiety on your children is a meaningful way to promote their well-being and strengthen family bonds. By identifying the signs, seeking support, and making deliberate adjustments to your lifestyle, you can create a positive and stable environment for your child. The effort you invest in managing your anxiety not only benefits you but also lays the foundation for your child’s emotional health.

Help your little one rest peacefully with expert tips and resources from Sleep Now Baby for better nights and brighter days!

Emily Graham

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]]>Practical Steps to Address AnxietyAnn Beamer WilliamsTue, 10 Sep 2024 15:54:05 +0000https://sleepnowbaby.com/blog/remote-work-survival-for-parents5bc0ef04fb22a56fa33dd588:5c6c506efa0d601c69b311ff:66e06ab0a87d1b6738c1ebc2

Balancing professional responsibilities with the demands of parenthood can feel overwhelming, yet implementing effective strategies can lead to success. With the right approach, you can navigate remote work while caring for your children and achieve a fulfilling balance. Consider these essential survival tips to thrive in this dynamic and challenging environment.

Be Kind to Yourself

Understand that juggling work and parenting is no easy feat. Be kind to yourself and acknowledge that some days will be more challenging than others. Give yourself grace and remember that you're doing the best you can. Remember to celebrate your victories, no matter how small, and don't be too hard on yourself when things don't go as planned. Self-compassion is key to maintaining your mental and emotional well-being during this demanding time.

Spend Quality Time with Kids After Work

Make a point to spend quality time with your kids after work hours. Put away distractions and be fully present with your little ones. These moments are precious and can help strengthen your bond with your children. Consider planning fun activities or outings that you can enjoy together as a family, such as a nature walk, baking cookies, or building a blanket fort. Quality time doesn't have to be elaborate or expensive.

Establish a Routine

Establishing a routine brings stability for you and your children. Maintain consistent work, meal, and nap times for predictability. Use a visual schedule outlining daily activities to minimize resistance to transitions. Consistency fosters order and balance, crucial for managing remote work alongside parenting responsibilities.

Create a Dedicated Workspace

Designate a specific area in your home as your workspace. This helps create boundaries between work and family life, allowing you to focus when you're on the clock and be fully present with your kids when you're off. Choose a quiet and comfortable space where you can work without distractions, ideally away from high-traffic areas of your home. Invest in ergonomic furniture and office supplies to create a functional and productive workspace that supports your remote work needs.

Eliminate Work Stress

Alleviating stress from work often starts with evaluating your job satisfaction. If your current role is no longer challenging or you're ready for a career change, switching careers can be a positive step. Earning a degree online can help you advance in a new field while still maintaining your job. For example, by pursuing an online computer science degree, you can build skills in IT, programming, and computer science theory.

Capitalize on Nap Time

Nap time presents a valuable window to address pressing tasks without interruptions. Make the most of this period by prioritizing essential work projects or catching up on household chores. Utilize this uninterrupted time wisely, focusing on tasks that demand your full concentration and avoiding distractions to maximize productivity. If your little one isn’t getting the sleep they need (or letting you get yours), contact Sleep Baby Now for help!

Educational Apps and Videos

While screen time should be limited, educational apps and videos can be valuable tools for keeping your toddler engaged and learning while you work. Just be sure to use them in moderation and choose age-appropriate content. Look for interactive apps and videos that promote cognitive development, language skills, and creativity. Set time limits for screen time and use it as a supplement to hands-on activities rather than a replacement. Monitor your child's screen time usage and ensure they are engaging with content that is educational and enriching.

Take Time for Yourself

Prioritize self-care by taking regular breaks, practicing stress-relief techniques, and engaging in activities that bring you joy. Recognize that caring for yourself is essential for fulfilling your roles as a parent and employee. Incorporate self-care activities into your daily routine and seek support from your network when needed, remembering that maintaining your well-being is vital for your overall health and success.

Navigating remote work while caring for toddlers and babies presents its challenges, but with the right strategies, it's entirely manageable. By implementing the tips discussed, you can find a balance that allows you to thrive both personally and professionally. Remember, consistency, self-compassion, and prioritizing quality time with your children are key to success in this unique situation.

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]]>Remote Work Survival for ParentsAnn Beamer WilliamsTue, 18 Apr 2023 14:12:01 +0000https://sleepnowbaby.com/blog/developmental-changes-and-child-sleep5bc0ef04fb22a56fa33dd588:5c6c506efa0d601c69b311ff:643ea22d5f98ae749068a091

Do you know a family who is struggling their little ones sleep or behavior? Please consider forwarding/reposting this post.....think of a parent friend, mom or dad, from your neighborhood, daycare or preschool, or work who may be struggling with their baby or child's sleep or their child's behavior.....could they benefit from support and education?

Developmental Changes and Child Sleep

Sleep regressions can be one of the most common sleep challenges that parents encounter. Sleep and behavioral regressions can occur due to developmental or movement milestones. These normal sleep regressions can last for days, weeks, and even a few months.

The following are some of the most common baby and toddler developmental and movement milestones, and a few good ways to respond during these periods of big change.

Rolling to side or tummy

Your baby will continue to practice new rolling moves during sleep time. The general theory is that once your baby rolls to side or tummy during sleep time, it is safe for your baby to sleep in this position. However, you will want to be sure your baby is not swaddled, and that there are no loose objects, blankets, toys, or pillows in the area where your baby is sleeping. Some babies will sleep better from sleeping on side or tummy, while other babies will cry out panicked and uncomfortable. If your baby is awake and crying and sounds panicked, go to your baby and help your baby roll onto their back.

Expect a little bit of “Groundhog Day” as your baby continues to practice rolling off and on during the night. Be sure that during the day, you offer your baby plenty of floor-time so baby can really integrate the new rolling during the daytime, and can then use these new skills at night. After several evenings of helping your baby at night, begin to fade your help and watch as your baby begins to accomplish rolling during sleep time without needing your help.

Object permanence 8-11 months

As babies develop new movement skills, they may also become clingy, and may exhibit separation anxiety and stranger anxiety. The onset of object permanence ushers in a whole new perspective for your baby. For the first time in their first year, your little one is developing a picture of themselves, and as a result, experiences themselves as separate from you. While separation anxiety is a normal part of your baby developing, changing, and gradually becoming their own little person, separation anxiety can be very overwhelming for parents. Your baby will need you more as they go through these changes and may even become distressed if you leave the room or put them down.

Expect regressions with naps, bedtimes, nights, and possibly early morning waking during this phase. Try your best to meet your little one’s needs, and once your baby is through the phase you can get them back on their typical sleep routine if they have regressed during the phase.

Pulling up to standing, falling, and walking

Even parents of babies who are sleeping well at night have called to tell me that their baby is now waking all night long practicing walking at night. Some active babies will be so delighted by their new walking skills that they will continue to practice off and on through the night. Or, they wake themselves up in the walking position and can’t remember how to get back down to the sleep position. Remember that pulling to standing, falling, and walking are some of the biggest movement milestones that your baby will make in the first year.

It will take time for your baby to figure out how to get from standing and walking back to laying down and sleeping. During the first few days to weeks, some babies will need some more hugs at night and your help with getting back down from standing position. After a week or so of helping, fade your help away so your baby takes over and learns to lay back down from standing position.

Verbal learning 18-22 months

While the newborn stage is the most common time that babies will wake frequently at night, another common time is when your child is between 18 to 22 months of age. Due to big developmental changes that begin around the time a toddler is 18 months, your toddler may no longer be happy about being separated from you at night.

This period of development is largely focused on your toddler learning new words and wanting to communicate. It also happens to be the most common time for a toddler to climb out of the crib during the night as your toddler tries to find their way to your bed. If your toddler has climbed out of the crib at night, you may need to be more responsive to your child during this time. Some parents may even begin room sharing with their child because of the 18 to 22 months' developmental regression.

Once the phase has passed, usually just a few nights but also can be off and on for several weeks or even months(!!), your child will again be able to sleep with less of your help and sleep through the night.

Here are a few other ways your little one will let you know they are going through a phase:

Throws a tantrum when laid down on changing table for diaper change

Try offering your budding independent toddler a special job: “Will you hold this important rattle for mama while I change your diaper?” Or try an upright diaper change for your standing/walking toddler who never likes to slow down.

Abruptly falls apart when you initiate an end to an activity

I encourage parents to "talk" to their little one and help them with these very early lessons in transition and change. Before putting your "just started walking" baby down for a nap, spend a little more time cuddling and snuggling with your baby, reassuring and "talking" to them. This is called Parentese and can help babies and young children transition from active play to sleep time. Let them know that even when they are sleeping, you are never far away.

Wide awake in the middle of the night and seems wired

If you haven’t just returned from a trip and it isn’t jet lag, it is likely that your baby or toddler is going through one of the many developmental phases during 0 to 24 months. Eight of these phases have been identified in the first 12 months, and several more phases have been identified between 12 to 24 months. As we learn more and more about babies and toddlers and brain development, we now know that little ones will pass through these phases of immense brain and neuronal activity as they wire new skills and abilities. If your child seems wide-awake in the middle of the night and is otherwise a consistently good sleeper, chances are your child may be going through a phase.

Adjust your response and check on your little one but try not to turn on the lights and engage in active play in the middle of the night. Keep your response to a minimum. Finding a special way to "talk" to your baby or toddler about the changes they are going through will be building blocks for later when they begin to verbalize their wants and needs to you. It's also a good way to communicate emotional availability with your baby. In fact, a newly published study found that parents who were more emotionally available to their babies and young children at bedtime had children who slept better at night. Make it a practice during your bedtime routine to spend a few more minutes with your clingy or newly walking baby, letting them know that you are right there to meet their growing and changing needs.

Wishing your family peaceful sleep,

Dr. Angelique Millette

Family Sleep Consultant, Parent Educator, and creator of The Millette Method™

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]]>Sleep RegressionAnn Beamer WilliamsTue, 21 Mar 2023 21:28:14 +0000https://sleepnowbaby.com/blog/traveling-or-moving-with-infants5bc0ef04fb22a56fa33dd588:5c6c506efa0d601c69b311ff:641a174f70a3bd2c938cc717

How to Make Travel or Moving Easier for You and Your Little Ones

Infants

If your baby will be sleeping in a pack-n-play or other portable crib that you own, have her take a couple of naps in it for several days prior to your travel. The mattress in the portable crib will feel, sound and smell different than her regular crib so becoming familiar with it for several days may reduce the chances of sleep disruptions when you travel. If the hotel or house will be providing the portable crib, take a mattress pad, several crib sheets which will smell like your laundry with which your baby is familiar.

If you will be sharing a house, ask others if you can have a room that has a walk-in closet or an area away from where you will be sleeping where you can put the crib.

If there is no portable crib available, instead of co-sleeping make a palette on the floor with couch cushions or pillows around it to prevent the baby from rolling away. Use the mattress pad and sheets you brought to make a safe sleep space on the floor.

Remember to pack

• Sound Machine. Even if you haven’t used one to this point, buy one or download an app. on your phone to play white noise. Hotel rooms and homes shared by more than one family can be noisy and disrupt night sleep and naps.

• Two black towels and duct tape to put on windows to darken room.

• Special blankets, swaddles, and loveys your baby is used to. Remember, blankets are never safe to be put in a crib with an infant.

• Nightlight. Even if your baby doesn’t use one at home, having dim light in the room will help you see and tend to her without having to turn on a bright light.

Toddlers and older children

Changes in routines and environments can be unsettling for toddlers and older children. It’s important you talk with your children ahead of time about the upcoming changes. Some helpful books you can order on Amazon:

• We’re Moving: A reassuring book about new beginnings (Birth-5 years)

• The Berenstain Bears’ Moving Day (Ages 2-4)

• Big Ernie’s New Home (Ages 2-5)

• My Very Exciting, Sorta Scary, Big Move (Ages 5-7)

• Moving Away Will Be Okay (Ages 4-10)

They may feel like they have no control over all that is happening, and they may not. However, you can help empower them so they feel they are in control of some things that will affect them. An example is, if possible, let them pick out their room in the new house or let them decide where their bed will go, their dresser, their toys, etc. This will help get their “buy in” and help them feel more secure. Show them pictures ahead of time of your new home, their room, and anything fun like a neighborhood playground or something else they can look forward to.

Let them pick out a new set of pjs for the new house and perhaps a new set of sheets or blanket. Also, let them pick out a new soft lovey or toy they can keep with them on the travel and to have with them during the transition and after.

They may feel your stress about packing, the move and everything in between so give them some grace, and yourself too. Take time outs from the “busy ness” and spend a little extra time reading or playing a game with them. They will feel more secure if they feel your calmness.

Handling Sleep When Changing Time Zones

infants

If it is just a one hour time difference, you don’t need to change anything. Just let them sleep and nap according to your old time zone and in a week or so, if they haven’t adapted and are off schedule, try moving naps and bedtime up or back by 15 minutes every couple of days.

If it’s a two or three hour time difference, try moving bedtime up or back (depending on whether you have gained or lost time) by 15-30 minutes every couple of days for up to a week or two before you move. This can help your baby adjust to the new time zone. Remember to look for sleep signs from your baby.

Sleep sIGNS YOUR BABY WILL SHOW

If your baby is showing four or more of these, they are likely ready:

1. Putting their fingers and hands to their mouth

2. Bringing hands to their midline like they were inside the womb

3. Rubbing their face into you; your stomach, the crook of your armpit, your shoulder, trying to “get to” a dark place, away from stimulation

4. Rolling to their side or tummy

5. Grunting and fussing

6. Rubbing a lovey around their face or head or pulling on their hair or ears

7. 7Yawning, eyes and the area around the eyes turning red.

Toddlers and Older Children

For a one hour time difference, you can adjust bedtime by 15-30 minutes every couple of days for a week before moving. Naps will adjust, with just a little help from you, own their own. If not, change the time by serving lunch a little earlier (or later) and plan the nap accordingly.

For a two or three hour time change, try shortening the nap by 30 minutes after you move, to help reset their sleep rhythms and prepare them for the new bedtime. Also, waking them 30 minutes earlier in the morning can help with nap time as well.

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]]>Traveling or Moving with InfantsAnn Beamer WilliamsWed, 25 Jan 2023 22:36:51 +0000https://sleepnowbaby.com/blog/treating-fatigue-for-overwhelmed-parents-of-children-with-disabilities5bc0ef04fb22a56fa33dd588:5c6c506efa0d601c69b311ff:63d1af032a14e069ea8620ec

For Overwhelmed Parents of Children with Disabilities

Looking after a child with a disability can be exhausting and overwhelming. You have your usual parental duties as well as additional special care on top. It tends to be a long-term commitment, with rarely any breaks for you to relax and recuperate properly. You may find yourself having to make sacrifices in other areas in your life, from pursuing careers to maintaining relationships, just to be able to meet your many responsibilities. This stress can take a real toll on your health, leading you to anxiety, unhappiness, and often what’s called “parental burnout.”

Does this sound like you? We can empathize. It’s important that you have your own back and don’t ignore your symptoms. They won’t go away on their own. You need a treatment plan to overcome the issue at hand. It’s the only way you’re going to feel happy and optimistic about your future, not to mention having the energy to continue looking after yourself and your family.

In this mini-guide, Sleep Now Baby offers advice to overwhelmed parents of special needs children on how to treat their persistent feelings of exhaustion: 

Pinpoint the Severity of Your Fatigue

First, before you design a self-care treatment plan, figure out the severity of your fatigue. Fatigue falls on a spectrum, from mild to extreme. The former is the kind that goes away after a good night’s sleep. The latter tends to persist regardless of the amount of rest you get. It leaves you feeling foggy and without the energy for day-to-day tasks. It interferes with your quality of life, makes it difficult to focus on work, and affects all your relationships. If it’s a persistent condition, you may have chronic fatigue syndrome (CFS).  

Some of the symptoms of parental burnout, courtesy of Relief, include hopelessness, listlessness, lowered tolerance and heightened sensitivity, headaches and confusion, anxiety, and insomnia. You can also ask yourself the following questions:

• Has my parenting effectiveness dropped? If you have extreme exhaustion, you may find it hard to take care of your child properly. Simple care-taking chores like feeding or cleaning may become a struggle. You may find yourself becoming irritable with your child or not giving them enough attention, which may cause them to act out. Chores that should only last a handful of hours may end up taking an entire day.

• How is my marital satisfaction? Your marital satisfaction is important and strongly affects your mental health and emotional stability, says the NIH. Parental fatigue can make it drop significantly – because you and your partner may not have enough time or energy on hand to maintain and nurture your relationship. It can lead to conflict, rifts, and general dissatisfaction. 

• How is your level of physical activity? Physical exhaustion goes hand in hand with parental fatigue. If you followed an exercise routine or similar before, you may find yourself flagging halfway or just avoiding exercise altogether. You may not have the energy for simple day-to-day chores. Simple walks may tire you out. 

Come Up with a Treatment Plan to Address the Exhaustion

As daunting and impossible as it may seem now, your fatigue isn’t a permanent condition and can be overcome. Fatigue is, at the core, a lack of energy. You need to design a self-care plan that will give you more energy – which will involve taking care of your mental, physical, and emotional needs.

• Look after your various needs. As a human being, you have several primary needs. You need physical, mental, and emotional care. You also need to feel fulfilled. Some examples are feeling free, going on adventures, having good conversations, and just living life to the fullest. No one can do all these things for you – you have to do them for yourself.

• Be more appreciative of yourself. When was the last time you patted yourself on the back for a job well done? Being a parent of a special needs child is not an easy task. Appreciate everything you do for your family and yourself. Remind yourself you’re actively choosing to do it – and all the reasons why. If you can’t quite muster up any appreciation, you can get some from friends and family. 

•  Ask for help. You don’t have to look after your child alone. That also goes for your other duties. You can work together with your partner to come up with a co-parenting schedule. You can also ask your friends and family to lend you a helping hand from time to time. Just having someone babysit for an evening can give you some much-needed rest.

• Be more active. It can feel overwhelming to add something else to your schedule, but finding time for physical activities can make a big difference in your physical and mental wellbeing. Try scheduling a walk around the neighborhood either with your child or when your partner or care provider can be present. Being in nature has been shown to lift people’s spirits and calm their minds, so walking outdoors is a great option even when you don’t have a ton of time or money to devote to an exercise regiment.

• Give yourself time off. Time off is essential for you to relax and recuperate. It’s a good idea to have mini-breaks between tasks. Even a brief pause – enough time for you to focus on your breathing – leaves you with more energy. You can further capitalize on this by working to keep your home free of clutter in order to better facilitate rest. Invest in a few sturdy plastic bins and even work with your child on a clean up routine you can do together. Also, always try to take days off when you can. Maybe you can’t always go on long vacations, but mini one-day trips aren’t as hard.

•  Join a support group. Lastly, consider joining a support group. This will help on multiple levels. You’ll have the support of people who can understand everything you are going through. You can share strategies to cope and overcome your fatigue together. Also, it can help you become a better parent to your child.

Pursuing Personal Goals Can Make You Feel More Fulfilled

Life should be much more than routines and drudgery. Having personal goals – and achieving them – can make you feel more fulfilled. Goals give you a sense of progression and can be something to hold on to, and to help you ride out the tough times.

For instance, you may have dreamed of starting your own business. It’s easier than you think. Look into how to start an LLC in Virginia. It only takes a few steps, and you can work with a formation service if you want to ensure everything gets filed correctly the first time. That process will require you to come up with a name for your business idea, and then write a business plan. That plan will include many important details about your business, from the structure you choose to how you’ll find funding and how you’ll market your goods or services.

Once you get the details done, you can design a logo to get the ball rolling as well as flesh out your brand’s identity. Logos are for making strong impressions, building up brand awareness, and differentiating your business from the competition. You can make custom logos online with an appropriate service. Choose a style and icon, add in text, and pick from an assortment with custom fonts and colors.

Self-Treatment has Downsides 

Any self-care plan you come up with is bound to have downsides. If you’re new to the whole self-care business, for instance, you may come up with an ineffective plan that doesn’t help much. You may end up under-diagnosing your symptoms or exacerbating them by going overboard. You may expect miracles – and then be disappointed. It’s a good idea to keep your expectations in check. You’ll have to put in work to see real results – it won’t happen overnight. Expect some false starts and treatment plan revisions.

Seek Professional Help When You’re Overwhelmed 

You aren’t alone, and you don’t need to design a treatment plan yourself. You can and should, ideally, do it in consultation with a doctor. This especially applies if you’re dealing with mental health or chronic pain conditions. If you aren’t feeling up to an in-person visit, you can access reliable medical care online. If you see an online doctor, it gives you more choices for care and treatment, with more flexibility and ease with having prescriptions filled. An online doctor visit is also typically more affordable than an in-person one.

You may also want to seek professional help for the care and management of your child. There is no shame in asking for help. I think every parent has dreamt of hiring a pediatric sleep consultant like Sleep Now Baby. When neither you nor your baby get the rest you need, you cannot be at your best. And depending on your child’s needs, look into outside help so that you can take some much needed breaks. You know your child like no one else, but that doesn’t mean someone can’t care for them for a few hours while you nap, grab coffee with friends, or do whatever else rejuvenates you.

Find Ways to Take Breaks

The key to overcoming exhaustion in the long-term is to build up a self-care routine you can follow every day. Focus on building and maintaining your health. Good health is how you’ll have the energy you need to perform your parental duties, overcome challenges, and generally build a satisfactory life for yourself. And don’t be afraid to seek outside help from a therapist, medical professional, caretaker, or a sleep specialist. If you aren’t at your best, then you can’t be the parent you want to be, so put yourself first once in a while. You and your child will be grateful.

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]]>Treating FatigueAnn Beamer WilliamsFri, 23 Sep 2022 14:02:04 +0000https://sleepnowbaby.com/blog/how-to-adjust-your-childs-sleep-schedule-to-daylight-savings-zr8ak5bc0ef04fb22a56fa33dd588:5c6c506efa0d601c69b311ff:632dbb0a7fcb12149e08e466

I’m sharing this helpful information from Dr. Angelique Millette, Family Sleep Consultant, Parent Coach, and creator of The Millette Method™

Dear Parents,

With the time change approaching, I have received many emails and phone calls from parents asking how they can help their babies, and toddlers transition to the new time without upsetting their child’s sleep.

Starting Sunday Nov. 6th, clocks will be set back one hour for daylight savings time. Often called “fall back,” we can count on sunset starting at approximately 5pm and sunrise starting at approximately 6am.

You can help your child by starting to adjust their internal clock/circadian rhythm ahead of the time change on Sunday. Starting the Tuesday night before daylight savings time, begin to put your child down 10 minutes later for bed. You can do this by comforting, singing, reading a book, and starting the bedtime ritual/routine 10 minutes later. Do this for the rest of the week, so when the time change does happen, your child will have slowly adjusted to the new time.

If your child’s bedtime is 7pm, it will look like this:

• Tues 7:10pm bedtime

• Wed. 7:20pm bedtime

• Thurs. 7:30pm bedtime

• Fri. 7:40pm bedtime

• Sat. 7:50pm bedtime

• Sun. 7pm bedtime (new time- old time will be 8pm)

You may notice that your little one may start yawning at 5 or 6pm. Alternatively, you may notice that your little one  is waking up earlier, at 6am or earlier. You can take the time to darken up your child’s room with darkening drapes, or shades, to help them to sleep a little later.

Also, you can take this time to make some schedule/routine adjustments, for example if your child is a “night owl,” you may decide to keep their bedtime the same without using the “10-minute later” time adjustment. So, if your baby goes to bed at 9pm, their new bedtime will be 8pm. Do be sure to darken your child’s room to reduce morning light. You can use any of the various Millette Method™ sleep methods to delay going to your child later and later each morning.

It takes about a week for a child to adjust to the new time. Your little one may be a bit cranky, or seem more tired than usual. I recommend trying to stick to the typical daytime schedule with a small window of adjustment for naps. You can be somewhat flexible and offer a nap 5-30 min earlier. Exposure to sunlight will help with the time change adjustment so plan on outdoors playtime every day in the weeks following the time change. I recommend morning and afternoon time outdoors when possible to help with the circadian rhythm adjustment.

If you are struggling with early morning waking in the weeks after the time change, please reach out to our office for additional options for support. Sleep Well!

Dr. Angelique Millette
Family Sleep Consultant, Parent Coach, and creator of The Millette Method™

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]]>Daylight SavingsAnn WilliamsTue, 14 Apr 2020 17:29:29 +0000https://sleepnowbaby.com/blog/2020/covid-19-and-working-from-home5bc0ef04fb22a56fa33dd588:5c6c506efa0d601c69b311ff:5e95ed486f6f770b5fcc2a2d

While this is an unsettling time for us all, it can also be an ideal time to make some sleep changes for your family. If you are working from home due to the virus, possibly enabling you to catch a nap during the day if you have a tough night, it can be a great time to help your infant or toddler consolidate naps, eliminate night feeds, lengthen naps and eliminate early morning waking. If you want to learn more about any of these sleep challenges and find out if your infant or toddler may be ready to make some sleep changes, please email me at ann@sleepnowbaby.com. I am happy to host a free Zoom Q & A event to help you use this time to rewrite your family’s sleep story.

www.sleepnowbaby.com

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]]>Covid-19: Working from HomeAnn WilliamsFri, 28 Feb 2020 15:02:00 +0000https://sleepnowbaby.com/blog/2020/daylightsavings5bc0ef04fb22a56fa33dd588:5c6c506efa0d601c69b311ff:5e4ff11c77b696554a7b07aa

With the Sunday, March 8th time change right around the corner, here is a quick reminder on prepping your child. Beginning Tuesday, March 3rd, put your child down 10 minutes earlier for bed. This means you will need to begin the bedtime routine 10 minutes earlier than usual. Repeat this every night through Saturday. When the time change occurs, your baby or toddler will have slowly adjusted to the new time. For example, if your child's bedtime is 7:00 pm, with the bedtime routine beginning at 6:30 pm, the schedule will be:

• Tue: 6:20 pm begin bedtime routine, 6:50 pm bedtime

• Wed: 6:10 pm-begin bedtime routine, 6:40 pm bedtime

• Thu: 6:00 pm-begin bedtime routine, 6:30 pm bedtime

• Fri: 5:50 pm-begin bedtime routine, 6:20 pm bedtime

• Sat: 5:40 pm-begin bedtime routine, 6:10 pm bedtime

• Sun: 7 pm bedtime (new time, old time would have been 6 pm)

You can take this time to make schedule/routine adjustments. For example, if your child goes to be on the early side (6 pm) and is waking earlier in the morning (4/6 am), you can keep their bedtime the same without using the 10-minute adjustments suggested above. So, if your baby goes to bed at 6 pm and wakes at 5 am, don’t make any adjustments. With the time change, your child’s new bedtime will be 7 pm and the new wake up time will be 6 am.

It takes about a week for a baby/toddler to adjust to the new time. Your little one may be a bit cranky or seem more tired and may need more nap time during the day. Adjust to your child’s needs and put down for a nap 15 minutes earlier if your child seems over tired. Otherwise, stick to your routine and keep the daytime naps the same time. Now, mark your calendar, set a reminder on your phone, print this info., take a screen shot or whatever you want to help you remember. It’ll be here before you know it! Personally, I CAN’T WAIT!

Sleep Well!