Mouth Breathing in Children: How It Impacts Sleep and Why You Shouldn’t Ignore It!

by Iva Faulknerova | Jan 18, 2024 | mouthbreathing, early rising, twins, bursts

TABLE OF CONTENT:

Why might my child breathe through their nose?

Why is it a problem is my child breathes through their mouth?

Are there any benefits to breathing through your nose?

How do I know if my child is a mouth breather?

Why is mouth breathing causing my child to have a restless night?

How can I help my child breathe through their nose?

Mouth Breathing in Children

If your child has trouble sleeping, or wakes up during the night, it could be that you have a mouth breather on your hands. As a baby sleep coach, I see how common mouth breathing in children is, and how this could be the reason your child is not sleeping through the night, so read on to see if mouth breathing could be affecting your little one’s sleep.

Why Might my Child Breathe Through their Nose?

For the first few months of their lives, newborn babies breathe pretty much exclusively through their nose unless there’s a reason they can’t such as having a blockage in their nasal passage, usually because your little one has a cold. In a bid to keep taking in oxygen, they will use their mouth to breathe because their nose is not up to the job.

A more long-term reason for nasal congestion could be allergies that hinder a child’s airway and forces them to use their mouth to breathe. Because symptoms from allergies are over a longer period of time, this is more likely to encourage new (and bad) habits of resorting to breathing through the mouth even after the airway is cleared. Mouth breathing in children is a common issue that may have various underlying causes.

Why is it a Problem if my Child Breathes Through their Mouth?

When it comes to mouth breathing in children, there are several factors that make it something to avoid. Both doctors and dentists suggest many side effects of mouth breathing that can cause your child discomfort and even lead to more long-term problems developing.

In young children, breathing solely through the mouth can cause dry mouth and contribute to crooked teeth. It can lead to physical abnormalities if left to continue over a longer period of time and it can also cause dental problems as well contributing to a disrupted sleeping pattern.

Are there Any Benefits to Breathing Through your Nose for Children?

Breathing through the nose is a more efficient way of using oxygen, which leads to producing Nitric oxide that aids your immune system in tackling infections. The mucus and tiny hairs in your nose also help to filter out unwanted small particles such as germs, dust, or pollen and stop them from entering your lungs.

Breathing in a more efficient breath full of oxygen also helps improve brain functions and blood flow around our bodies. It helps us breathe into our lungs, air that is full of moisture as well as helping to warm the air before it gets there. Plus, it is usually quieter for the parents listening on the baby monitor!

Is Your Child a Mouth Breather? Recognising the Signs of Mouth Breathing in Children

Young children may struggle to articulate their symptoms as adults do, making it crucial for parents to recognize potential indicators of mouth breathing in children. Look out for slower-than-normal growth, frequent irritability or nighttime crying episodes, dry mouth or lips, difficulty concentrating for extended periods, and daytime sleepiness.

Understanding the Impact of Mouth Breathing in children on Sleep:

Mouth breathing in children, as opposed to nasal breathing, can disrupt your child’s sleep patterns. It may cause breathing interruptions or reductions, prompting the body to react with sudden gasps or snorts, leading to frequent awakenings. Insufficient oxygen supply to the brain can result in daytime fatigue and hinder cognitive function.

Because of some of these factors, children have in the past been wrongly diagnosed with ADHD (research shows) due to their sharing of symptoms such as restlessness or a lack of concentration when in fact it is a much simpler case of sleep deprivation.

Helping Your Child Breathe Through Their Nose: Tips and Advice

If your child is experiencing mouth breathing due to a nasal blockage from illness, typical remedies like nasal sprays or medication can help alleviate congestion. Addressing allergies with solutions like a dehumidifier can also clear the airways.

If mouth breathing persists beyond illness recovery, consulting your GP is advisable to assess for issues like enlarged tonsils or adenoids, common culprits of persistent mouth breathing in children.

Encourage breathing exercises to raise awareness of nose breathing in children capable of understanding. Establishing good breathing habits early on can lead to natural nose breathing, potentially improving sleep quality.

Incorporating calming activities such as yoga and deep breathing into bedtime routines can foster a relaxed environment conducive to nose breathing.

Prioritising your child’s health involves promptly addressing any respiratory issues, including mouth breathing in children. Early intervention not only promotes immediate well-being but also establishes the foundation for lifelong health.

Research: NIH, National library of medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047298/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3397177/

If your child’s sleep is disturbed or they wake too early, other factors may be at play.

10 Proven Strategies to Get Your Twins Sleeping Sync

by Iva Faulknerova | Dec 1, 2023 | mouthbreathing, early rising, twins, bursts

TABLE OF CONTENT:

How to get twins sleeping at the same time?

why should twins sleep at the same time?

Can twins sleep in the same cot?

10 tips on how to get twins sleeping at the same time

How to Get Twins Sleep at the Same Time

Twins are a double blessing, but they can also be double the trouble when it comes to sleep. Getting twins sleep at the same time can be a challenge, but it’s not impossible. With a few tips and tricks, you can help your little ones get the rest they need.

In this blog post, we will discuss some strategies for getting twins sleep at the same time. We will also cover some common challenges that parents of twins face and offer some tips for overcoming them.

Why Should you Have Twins Sleep at the Same Time?

There are many benefits to getting twins sleep at the same time. For one, it can make your life as a parent much easier. You will no longer have to deal with two different sleep schedules, which can be very disruptive. Additionally, getting twins sleep at the same time can help them develop regular sleep habits, which can lead to better sleep quality overall.

10 Tips on How to Get Twins Sleep at the Same Time

TIP 1: Get Your Twins on the Same Feeding Schedule

The first and most important step to getting your twins sleep at the same time is to get them on the same feeding schedule. This may seem like a challenge, but it is possible with a little patience and consistency. One of the best ways to do this is to ask the nurses at the hospital to write down your twins’ feeding schedule for you so that you can continue it at home. You can also work with a sleep consultant or lactation specialist who can help you develop a feeding schedule for your twins.

Tip 2: Get your Twins Sleeping at the Same Time

Once your twins are on the same feeding schedule, the next step is to get them on the same sleep schedule. This means putting them down for naps and bed at the same time. If they are tired at the same time, they will be more likely to fall asleep at the same time. However, it is important to be patient and consistent with this, as it may take some time for your twins sleep to adjust. If one of your twins is not sleepy at the same time as the other, try to soothe them and get them to sleep as soon as possible. Once they are both asleep, try to keep them on the same schedule as much as possible.

Tip 3: Yes, it is ok to Wake a Sleeping Baby

If one of your twins wakes up in the middle of the night for a feeding, wake the other twin up and feed them too. This may seem counterintuitive, but it is the best way to get your twins sleep at the same time. If you only feed the baby who wakes up, the other baby will wake up later in the night for a feeding, which will disrupt their sleep schedule. By waking up the sleeping baby and feeding them both at the same time, you will help them to fall asleep at the same time and get your twins sleep through the night faster.

Tip 4: Make the Nursery Sleep-Friendly

The environment in your twins’ nursery can have a big impact on your twins sleep. Make sure the room is dark, quiet, and cool. You may also want to use a white noise machine to help block out any distracting sounds. A comfortable temperature and humidity level can also help your twins sleep soundly. Here is how you set up a sleep-friendly room for your twins. Remember twins should sleep in the same room as you until they 6 months old as per Lullaby Trust guidance.

Tip 5: Take Notes and Pay Attention

Keeping a log of your twins sleep times and feeding times can help you to identify patterns and make adjustments to their schedule as needed. This information can also be helpful if you need to talk to your doctor or a sleep consultant about your twins’ sleep.

Tip 6: Embrace the Change

It is important to remember that your twins’ sleep schedule will not always be perfect. There will be times when they get off track, especially as they get older. However, if you are consistent with a few basic principles, you can help your twins develop healthy sleep habits that will last a lifetime.

Tip 7: Use Adjusted Age for your twins

When it comes to sleep scheduling for twins, it is important to use adjusted age instead of actual age. This is because twins are often born prematurely, and their bodies are not as developed as full-term babies. Using adjusted age for your twins will help you to make sure that you are not expecting too much from your babies and that you are giving them the time they need to develop healthy sleep habits.

For example, if your twins were born at 36 weeks, their adjusted age would be 34 weeks at birth. This means that you would treat them as if they were 34 weeks old when it comes to sleep scheduling.

Tip 8: Identify the Sensitive Sleeper

There is always one twin who is more sensitive to sleep than the other. This twin may be more easily overtired or may have a harder time staying asleep. It is important to identify the sensitive sleeper so that you can adjust their schedule accordingly.

How to Identify the Sensitive Sleeper

There are a few things you can look for to identify a sensitive sleeper:

Sensitivity to sleep cues: The sensitive sleeper may be more easily tired than the other twin and may show sleep cues earlier, such as rubbing their eyes or yawning.

Difficulty falling asleep: The sensitive sleeper may have more trouble falling asleep than the other twin and may need more help from you, such as rocking or singing.

Disrupted sleep: The sensitive sleeper may wake up more often than the other twin and may have more trouble staying asleep.

Here is an example of how to adjust the schedule for the sensitive sleeper:

Once you have identified the sensitive sleeper, you can adjust their schedule to help them get more sleep.

Let’s say twin babies who are 6 months old (adjusted) have the following schedule:

Wake up at 7:00am
1st nap at 9:00am
2nd nap at 1:00pm
Bedtime at 7:00pm

If Baby B is ‘the sensitive’ sleeper, you would count the 2 hours of awake time between the 1st and 2nd naps from the time she woke up, so as to avoid one of the above situations arising. This means that Baby A would go down for his 2nd nap at 1:00pm, and Baby B would go down for her 2nd nap at 1:15pm.

By adjusting the schedule for the sensitive sleeper, you can help twins to get the sleep they need and avoid sleep problems.

Tip 9: Consider Gentle Sleep Training for Twins

Sleep training can be a helpful tool for parents of twins who are struggling to get their babies to sleep through the night. Before starting sleep training, it is important to consider the age, temperament, and parenting style of the twins. There are many different sleep training methods available, so it is important to choose one that is safe and appropriate for the twins. Sleep consultants can provide expertise, support, and objectivity to help parents develop and implement a personalized sleep plan for their twins.

Tip 10: Have Realistic Expectations when Sleep Training Twins

Sleep training takes time and effort, even for singleton babies. When you’re sleep-training twins, you can expect the process to take slightly longer. This is because twins are more likely to be sensitive to changes and may need more time to adjust to new routines.

Here are some realistic expectations for how long does it takes to sleep train twins:

Nighttime sleep: It may take 5-10 nights for your twins to start sleeping through the night.
Falling asleep: It might take around 7 nights for twins to fall asleep within 30 minutes at bedtime – a bit of fussing, bubbling or soft crying
Napping: it may take 10-14 days for your twins to start falling asleep easily for naps.

Remember, these are just averages. Some twins will progress faster than others. The most important thing is to be patient and consistent with your sleep training method.

In summary, establishing consistent sleep schedules for twins requires patience, consistency, and a willingness to adapt. By synchronizing twins’ feeding schedules, implementing consistent twins’ sleep routines, maintaining synchronised sleep schedules, creating a sleep-friendly nursery, tracking sleep habits and adapting, embracing patience and flexibility, using adjusted age for premature twins, accommodating sensitive sleepers, considering sleep training for twins, and setting realistic expectations, you can help your twins develop healthy sleep habits that will benefit their overall well-being and make parenting life a bit easier.

Sleep Training Extinction Burst: Why Did Sleep Training Suddenly Stop Working?

by Iva Faulknerova | Sep 22, 2023 | mouthbreathing, early rising, twins, bursts

TABLE OF CONTENT:

WHY ISN'T SLEEP TRAINING WORKING ANYMORE?

what is sleep training extinction burst and why it happens?

Does sleep training exticnction burst always accur and when?

7 tips on how to deal with sleep training extinction burst

How Sleep training Extinction Burst Affect Sleep Training for Your child?

As a holistic sleep consultant from London, I’ve worked with hundreds of parents facing sleep challenges, and one term that often causes concern is the dreaded “sleep training extinction burst.” In this blog, we’ll demystify this term, explain what it means, and provide guidance on navigating it successfully.

Why isn’t Sleep Training Working Anymore?

Sleep training often begins well, with noticeable and quick improvements in your child’s sleep. Then, seemingly out of nowhere, things take a turn for the worse. This sudden regression is precisely what we call a “sleep training extinction burst.” It occurs when your child, who had been adjusting to the new routine and sleeping well, suddenly reverts and intensifies their old sleep-related behavior.

What is a Sleep Training Extinction Burst?

Picture this: Sleep training is on the right track, progress is being made, and then boom, it feels like you’re back at square one. What you’re experiencing is known as an “sleep training extinction burst” a brief spike in unwanted behavior before improvement. It’s a challenge encountered not only in sleep training but also in different aspects of a child’s behavior. Think of it as their last-ditch effort to return to the old habits when you’re making changes to their sleep routine.

Example: The Snack Monster Meltdown – Imagine your child is used to having a bedtime snack every night, and you’ve decided to eliminate it. At first, they may react with resistance, but as you remain steadfast, they gradually adapt to the new routine. Then, suddenly, they remember their beloved bedtime snack, leading to an intense emotional outburst. This is a classic extinction burst – a last-ditch effort to regain the comfort they miss.

Why Does Sleep Training Extinction Burst Occur?

Whether you choose the Ferber Method, Controlled Crying, CIO (Cry It Out), or opt for a gentle no-cry sleep training method, extinction bursts can still occur. For instance, you may have removed the pacifier or nighttime feed, and initially, there was progress in your baby’s sleep routine. However, at some point, you might notice your baby resisting again, demanding what they used to have. This phenomenon is the “sleep training extinction burst” , and it can manifest with all these methods.

Does Sleep Training Extinction Burst Always Occur?

Sleep training extinction burst is common during sleep training, regardless of the method chosen, but can be short-lived if you remain consistent with your plan. Giving in to your child’s demands during a sleep training extinction burst sends the message that they can regain their old habits through protest. Stay firm and remember that consistency is key to success.

When May These Bursts Occur?

Extinction bursts typically occur between nights 3-5 of sleep training but may extend to nights 7-10. Every child is unique, and not all will experience a burst. Stay confident in your chosen method, whether it’s the Ferber Method, Controlled Crying, or CIO, and persevere, knowing that better sleep for your child and your family is the ultimate goal. These can happen so be prepared for them, see in this poll what others experienced.

How Long do they last?

The duration of a sleep training extinction burst can vary from a few days to a couple of weeks. It depends on factors such as the child’s temperament, the effectiveness of the sleep training method, and the consistency of the approach. While some children may experience a brief and intense burst that resolves quickly, others might have a more prolonged adjustment period. Staying patient, and consistent, and providing reassurance during this time is crucial for a successful outcome.

7 Tips on How to Deal with Sleep Training Extinction Bursts

1. Stay Consistent: Stick to the established sleep plan and routine despite the temporary setback.

2. Stay Patient: Understand that the burst is a normal part of the adjustment process. Be patient and stay committed.

3. Reassure Your Child: Offer comfort and reassurance to help your child through the challenging period.

4. Evaluate Changes: Reflect on recent changes in routine or environment that might have triggered the burst.

5. Adjust Gradually: If needed, make adjustments to the sleep training plan gradually to ease the transition.

6. Seek Support: Connect with other parents or professionals such as a sleep coach for advice and emotional support.

7. Celebrate Progress: Acknowledge and celebrate small victories, reinforcing positive sleep habits.

Remember, each child is unique, and finding the right approach may take time. Be consistent, and patient, and provide the comfort your child needs during this phase.

Seeking Help from a Sleep Consultant:

In challenging moments like these, hiring a sleep consultant can provide invaluable support and guidance. They can help you navigate these tricky situations, tailor the approach to your preferences, and maintain your sleep plan.

Conclusion: Understanding extinction bursts is crucial for parents embarking on the journey of sleep training, whether they opt for methods like the Ferber Method, Controlled Crying, or CIO. Regardless of your choice, remember that it’s a temporary setback that often precedes lasting progress. Stay consistent, stay strong, and keep your eye on the goal of healthier sleep for your child and your entire family.

Why Does My Child Wake Up Early and How to Fix Early Rising: Understanding the Causes and Solutions

by Iva Faulknerova | Oct 13, 2022 | mouthbreathing, early rising, twins, bursts

TABLE OF CONTENT:

why does my child wake up early?

7 tips on what to do when your child wake up early

Does your child wake up early?

As a baby sleep coach and parent, I know that some of the scariest questions you can hear when raising a child are, “Is your baby a good sleeper?” and “Does your child sleep through the night?” and “Does your child wake up early?”. It becomes the standard by which we judge our parenting—whether we get a good night’s sleep or whether the bags under our eyes tell a very different tale.

You begin to wonder how others seem to manage it while you feel doomed to restless nights and early mornings. Even though you have to remember that every child is different, there are a few things that you can do to try and make supporting your child to sleep through the night easier for your family.

Why Does My Child Wake So Early?

There are many reasons why your child may be waking early, some are more easily solvable than others but with this guide, we’ll work through how to support your little one to sleep better. Here are some of the most common reasons (or ways to find the reasons):

Check their overall sleep needs – When you looked at the above sleep chart, were you surprised by the amount of time your child needs to sleep? Sometimes, parents put their child to bed at an earlier time because their child seems tired (particularly after they’ve dropped their naps) but don’t consider their child’s actual sleep need when calculating bedtime. For example, if your 3-year-old has a low sleep need of 9 hours and you put them to bed at 7 pm then it only makes sense that they will wake up between 4 am and 5 am.

Is it the force of habit? – Some children get into a routine with their sleep the same way they do about eating and other activities. The longer a habit goes on, the harder it will be to change. If you think your child has just gotten into the habit of rising early there are ways to try and change this but it will require patience.

Sleep environment causes – Does your heating start at 5 am? Does light start to trickle through the window? There are many sleep environment factors that can affect wake-up times that we need to look into and address.

Day-time Nap Sabotage – The sleep needs above are over a 24-hour period, if you’re still allowing your child a 2-hour nap because they are going to sleep easily enough at bed-time, you could be sabotaging your wake-up time because they have filled part of their sleep need during the day.

Nappy Time – If your child is still in nappies or diapers it could be that they are waking because their nappy is uncomfortably full.

Breakfast Time – Children who tend to eat little and often, snack more or have a lighter meal before bed sometimes wake up because they are hungry. Is your child desperate for breakfast when they wake?

Anxiety – If your child has had a difficult day, gone to sleep whilst frustrated or upset or is experiencing some kind of transition in their life, then anxiety could be causing early wake-ups. By this, we don’t mean your child is having a panic attack at 4 am but more that they’ve been upset by something and are feeling unsettled.

Genetic – How do you and your partner sleep? Some studies show that waking early can actually be an inherited factor! However, that doesn’t mean we can’t support more healthy sleep behaviours.

From reading the above list you may instantly be able to name a couple of contributing factors to your child’s early rising. Don’t worry, we’ll go through coping mechanisms over the rest of the guide.

6 Tips on What to Do When Your Child Wake Up Early

1. Is your child up when the sun is up?

With a little investigation at the right times, you can check how much light is coming into your child’s room and where it is landing. Light equals daytime which to a child equals playtime so keep it out of your room until you are ready and consider a blackout blind if needed.

2. Did you check for environmental noises that might be the reason why your child wake up early?

It may take you getting up a little bit before your child’s usual wake-up time to spot it but it will be worth it to hear those noisy radiators that come alive when the heating comes on. By doing this it may be obvious exactly what it waking your child up and you have a problem to be fixed. A white noise machine might help disguise any environmental noises and prevent them from becoming an alarm clock for your child.

3. Are you keeping the mornings calm and steady?

If as soon as your child wakes up they have a full-on morning of their favourite things, then there is no wonder your child wants to jump right out of bed and start their day. Having a calm morning routine, making sure they get dressed and ready for the day and then doing relaxing and none strenuous activities like colouring, reading or simple puzzles are less likely to encourage your child to rush out of bed unlike ‘rewarding’ them with watching TV at 5 am.

4. Does your child wake up early because of hunger?

Then later or fuller evening meals may help. This may mean you have to decrease snacks to try and encourage them to eat more substantial food in the evening. Here are some sleepy foods you should introduce in their evening meals.

5. Have you assessed your child’s sleep routines?

Too early to bed may mean that they have already had all the sleep they need by the time they get up at silly o’clock in the morning. Adding an extra hour to their bedtime might get you that extra hour you crave in the morning. You can check your child’s sleep needs here.

Maybe it’s the opposite and your child is too late to bed. Being overtired means your child is not getting a good night’s sleep, and it is more likely to be restless rather than fall into the deep sleep they need.

Creating a relaxing environment for your child to chill and get in the right frame of mind ready for bed is going to promote a much less stressful situation. Activities like colouring or reading are perfect because they avoid screens and don’t over-excite your child into having an additional burst of energy just before you want them to drift off to sleep.

6. While we are on the subject of sleep patterns, does your child still need a nap for that long?

Or even a nap at all. If your child only needs 10 hours of sleep and they are already having 2 during the day, then maybe they only need 8 at night time, and that’s why they are waking up earlier than you would like. This may take a bit of trial and error, but hopefully, as you attempt new sleep patterns, it shouldn’t take long to see a difference one way or another and for you to know that this could be the problem.

Don’t get into a bad cycle of needing early naps because they have woken up early and then needing an early bedtime because that is going to create bad habits and suck you into a terrible cycle. If you’re navigating these challenges, be mindful of avoiding the early nap trap and work towards establishing a more suitable sleep routine for your child who may wake up early.

Download Your Guide Now!

“However, before you resign your life to seeing more sunrises than you’d like, below are some of the things you can do to help with the child who wake up early.”

How To Stop Your Child Wake up Early?

This blog provides valuable insights into analysing your baby, toddler, or child’s sleep behaviours to pinpoint the cause of early waking and effectively support them to sleep until a more reasonable hour.

To learn more about recognising the best methods and solutions to prevent your child from waking up early based on their individual behaviors and sleep patterns, explore our comprehensive sleep resources. From tailored sleep support and personalised sleep plans to a variety of sleep guides and audiobooks, we have the tools to help your child sleep later in the mornings.