What is a Kid Sleep Coach?
Kid Sleep Coach. Kid Sleep Consultant. Baby Sleep Coach. Pediatric Sleep Consultant. Lifesaver.BFF. Fairy Godmother. We’ve been called it all…I’ve even been thanked for saving a marriage (which is not on my resume, and not a skill I knew I had). For the purposes of this blog post, I’m going to refer to us as Kid Sleep Coaches, because apparently that’s what gets Googled A LOT….and I want you all to find this blog.
By any of the names above, we are trained professionals who will educate, guide and support you through implementing changes to improve your child’s sleep. For Tiny Transitions, our approach typically starts with an initial conversation where we discuss the struggles that your child is having, and what is most difficult for you. We will ask about your current routines, schedules, sleep environments, and caregiver specifics (daycare, nanny, family member, etc).
Once we’ve got a good understanding of what’s going on, we’ll be able to guide you as to whether this sounds like a single phone call where we can provide some advice, or whether it might be best to plan for a longer engagement to ensure that you have the support you need while making the changes.
Should I hire a kid sleep coach?
Maybe. If you’re super exhausted and don’t feel like you have the strength or energy to make changes to your current situation without some education, guidance, and support…then YES. We would love to support you through the changes and make sure that you see the progress you so desperately need.
But, if you’re feeling ready to make some changes and hold to them over the course of the next week or so, and see if you get the results you’re hoping for, then NO! Try the tips below first, and if you’re still struggling, please reach out!
3 Things to Try Before Hiring a Kid Sleep Coach
Before deciding to hire a kid sleep coach/Fairy Godmother, there are several strategies you can try to help your child develop better sleep habits.
1. Consistent Bedtime Routine
Evaluate your current bedtime routine. Establishing a solid, predictable bedtime routine is essential. This routine should calm your child and signal that it’s time for sleep. I recommend that this routine last no longer than 30 minutes from the time it starts to the time you place your child into their bed awake but ready for sleep. A typical bedtime routine might include activities like a warm bath, putting on pajamas, brushing teeth, reading a quiet story, and a lullaby or gentle music. It’s also OK to have a quick snug sesh, or a few moments of cuddling before getting the into bed. Consistency with the routine can help convey that bedtime is coming and that it’s time to wind down. Ensure that the activities leading up to sleep are calming, as stimulating activities can make it harder for children to settle.
2. Intentionally Set the Sleep Environment
Ensure that the sleep environment is optimal for restful sleep. The room should be dark, cool, and quiet. Consider using blackout curtains and/or blackout blinds if outside light is an issue and a white noise machine if there are disruptive noises coming from inside the house, or outdoors (example, the neighbors dog, or the lovely Amazon deliveries that now come later and later, and their trucks with the AWFUL backup beeping). Some children might also benefit from a comforting sleep object like a soft toy or blanket, provided they’re of appropriate age and the objects are safe for sleeping with.
3. Adjust Daytime Sleep Schedules and Activity Levels
Ensure that your child is getting the right balance of sleep during the day and activity necessary to be adequately tired at bedtime. Depending on their age, they might be ready to transition to fewer naps. You can see our Total Sleep Needs table below giving you an idea of how much sleep is needed for each age range, broken down by naps and overnight sleep. Also, encourage plenty of physical activity and outdoor time during the day, but try to stop high-energy play at least an hour before bedtime, as it can make it harder for children to wind down.
4. BONUS TIP: Limit/Reduce Blue Light Exposure
Avoid screens and blue light as much as you can in the hours leading up to bedtime, and in the overnight hours. This Harvard Health Publishing article recommends avoiding screens for 2-3 hours before bed. But, let’s face it….parents are busy, and we have a lot to get done between ending our work days and bedtime. This is typically when my kids get to use their devices and/or watch TV, so that I can make dinner and help with homework for my oldest child. If having your child avoid screens for 2-3 hours before bedtime seems impossible, start small! Aim to keep them away from screens for 1 hour before bedtime to help reduce the amount of stimulation and melatonin suppression that it can cause which both have a direct impact on sleep. For the overnight hours, if your child is using a night light, use a dim orange or red light for the same reasons. The less blue light in their sleep environment, the better. Also, it’s worth mentioning that this tip is applicable for adult asleep as well. So, turn off the TV, and try to put down the phone or iPad a bit earlier to help you sleep better too!
If these strategies don’t lead to improvement in your child’s sleep patterns, or if sleep problems persist and are causing stress for the family, consulting a pediatrician or hiring a sleep coach may be beneficial. A professional can provide guidance tailored to your child’s specific needs and behaviors.
I’m Erin Forish, a Tiny Transitions Sr. Sleep Consultant, Certified Lactation Counselor (CLC), and Child Passenger Safety Technician (CPST). I live outside of Philadelphia in Montgomery County, PA with my 3 kids (7 year old, 5 year old, and 4 year old). My goal is to empower families with the knowledge and tools needed to achieve restful nights and improve overall quality of life. Don’t wait, reach out today to book a free preliminary call with me!
