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Readings and musings

Notes on The No-Cry Sleep Solution by Elizabeth Pantley

6/29/2016

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In my obsession to learn about and conquer the seemingly impossible hurdle of baby sleep, I just finished reading The No-Cry Sleep Solution: Gentle Ways to Help Your Baby Sleep Through the Night by Elizabeth Pantley. A lot of the suggestions I learned elsewhere were mentioned in this book, so there was a lot of reinforcement of what I learned from other people and classes. My biggest benefit from reading it was seeing the full menu of options and strategies available as well as the sample schedules and guidelines for nighttime and daytime sleep as the child ages.


​Recommends dr Sears parenting books

Part 1 10 steps

1 safety check

2 sleep facts
6 mo: 2 naps totaling 3-4 hr plus 10-11 hr nighttime sleep, total 14-15 hr
9 mo: 2 naps 2.5-4 hr plus 11-12 hr night totaling 14 hr
12 mo: 1-2 naps 2-3 hr plus 11.5-12 hr night totaling 13-14 hr
2 yr: 1 nap 1-2 hr plus 11-12 hr night totaling 13 hr
3 yr: 1 nap 1-1.5 plus 11 night totaling 12 hr
4 yr: no nap, 11.5 night
5 yr: 11 night
Sleeping through night defined by 5 hr stretch
Sleeping sounds vs awake sounds

3 create sleep logs
Nap log
Time fell asleep
How fell asleep
Where fell asleep
Where slept
How long
Pre bedtime routine log for hours before bed
Activity
Noise
Light
Night awakening log
Time woke up
How woke up
Your response
Time fell back asleep

4 review and choose sleep solutions 
Stick with any idea 1-2 weeks
Lovey
Warm bed
Bedtime 6:30-8
Earlier to bed means longer night
Regular feeding and napping schedule
Nap less than 1 hr in length don't help much
Regular naps
3: mid morning, early afternoon, early evening
2: mid morning, early afternoon
1: early afternoon
Nap should be immediately when shows signs of tiredness
Skip routine if looks tired
Nap routine different from night routine
Limit length of daytime naps
Develop key words as sleep cue like sh and melody and time for night night 
Repeat words when in that situation, not when crying
Music or sound
Gentle removal
Soothing pats
Verbally soothing baby
Comfort from outside doorway
Read books about bedtime to kids
Write own family book about sleep
Poster board
Take picture of baby
My sleep book
Pix of baby sleeping in crib
Show pics of exact bedtime routine you use
All about <baby name>
Book about baby's life
Finishing with bedtime routine
Take pic of baby doing each step of bedtime routine
Last pic is goal of final sleep
Example @ 2:27 remaining
Read book every night and talk about it
Helps with weaning from nursing at end of day
Write about how big boy
Bedtime poster that demonstrates steps to bedtime
Commit routine to chart
Can give tickets allowing child to get out of bed in night for certain reasons and drop number of tickets over time

5 create personal sleep plan
Summary of all tips and suggestions

6 follow sleep plan
Don't go out or schedule activities during planned sleep
10 day log important for not worrying about occasional bumps

7 do a 10 day log
Compare amount sleeping and naps to ideal
Night waking log
Compare how well bedtime routines were done, how quiet and dim

8 analyze your success
Consistently stick to plan even with disruptions like teething and sickness
Teething
Clean cool wash cloth
Cooled teething ring
Separation anxiety
Let them know u r nearby
More hugs during day
Big Photo of parents in nursery near bed
Lovey
Say goodbye
Make sounds or sing from other room so baby knows ur there
Developmental milestones and new skills
Goes away when skill mastered
Gentle pat when wakes or say key words
Illness
Let baby rest and don't plan activities or visitors 
Stay calm and peaceful
Provide lots of liquids
Pamper and cuddle
Clear nose using saline nasal spray and aspirator
Gas and colic
Ear infection

9 follow plan for 10 more days

10 complete log and analyze again

Part 2

11 Parent night waking
Stop worrying about sleep
Relax
Turn clock away from bed
Give self permission to sleep
Pay off sleep debt
Develop sleep routine
Set body clock
Keep consistent sleep and awake time
Organize your day and write down on calendar and todo list. Pad of paper near bed. 
Avoid caffeine late in day. Stays in blood 6-14 hrs. Better herbal tea or warm milk in evening. 
Make exercise part of your day. Maintain regular pattern. completed at least 3 hours before bedtime. Walk in indoor shopping mall when bad weather. 
Make sure bed environment comfortable
Temperature of bedroom regulated
Light
Noise
Have own bedtime routine
Avoid stimulating activities before bed
Eat light before sleep. Milk eggs cottage cheese. 
Focus mind on peaceful relaxing thoughts. Repeat meditative phrase. Feel weight of parts of body moving up. 
Engorgement adjustment
Apply warm compresses
Pump a small amount
Take warm shower

12 final thoughts

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