In this episode of the Suburban Burnout Podcast, Laura delves into the world of pediatric sleep issues with her mother-in-law, Ava Miller. With a background as a former NICU nurse, Ava's journey to becoming a pediatric sleep consultant was fueled by witnessing families struggle with infant sleep problems. Drawing from her career as a nurse, her role as a mother of four (including twins), and her status as a grandmother to nine grandchildren, Ava dives into the trenches of sleep deprivation armed with hilarious anecdotes and hard-won wisdom. Basically, Ava is Mary Poppins. Prepare for wisdom, laughter, and maybe a spoonful of sugar to help that sleep medicine go down!
Ava's journey from collegiate volleyball star in Ohio to sleep superhero in Texas is a testament to fate – or perhaps divine matchmaking. She humorously recounts how she and her husband, Dale, found love in a Texas emergency room. In today's world of dating apps, she quips, they probably wouldn't have even swiped right on each other – a vegetarian Yankee meets a West Texas carnivore. Proving he was the yin to her yang, they married and raised four kids of their own. Ava spills the beans on her early days as a sleep-deprived mom, navigating the uncharted waters of pediatric acid reflux, or as the pediatrician called it- "new mom anxiety" (gaslighting at its finest).
With a resume that reads like a parenting hall of fame, Ava is a sleep fairy. From nap habits to sleep environments, she breaks down the essentials of crafting the perfect sleep plan. Say goodbye to sleep props and hello to the almighty sleep sack – because nothing says "goodnight" like a baby burrito. Ava works with clients to address the root cause of pediatric sleep issues and establish a consistent sleep environment and routine. "Viola!"- a happier, more well-rested household emerges.
Key Factors That Contribute to Healthy Sleep Patterns:
Charting nap and nighttime sleep habits: Ava recommends keeping a log of sleep time so patterns are easily identifiable.
Prenatal and birth history: By collecting detailed medical information, Ava gains valuable insights that inform the direction of the sleep plan for each family. For instance, understanding whether a baby was born prematurely or carried to term allows Ava to tailor sleep expectations accordingly.
Prepare the baby's sleep environment: Establishing a consistent bedtime ritual forms the cornerstone to promoting healthy sleep patterns.
Aim for a dark room with minimal nightlight. Red lights are preferable over blue lights, as they are less disruptive to the production of melatonin, the hormone responsible for regulating sleep.
Maintain a cool room temperature, ideally within the range of 68-72 degrees Fahrenheit, as recommended by the American Academy of Pediatrics.
Sound machines can be invaluable in creating a soothing sleep environment by masking household noises. Opt for white noise or gentle nature sounds to promote relaxation.
Identify which sleep props are being used: Sleep props are any external aids a parent uses to help the baby fall asleep, such as pacifiers, breastfeeding, or rocking. The ultimate goal is for babies to learn to self-soothe and fall asleep independently, enabling them to navigate night awakenings without parental intervention.
Focus on proper nighttime nutrition: Prioritizing proper nighttime nutrition is essential as babies transition to solids. Helpful strategies include:
Nutrient-Rich Foods: Incorporate foods rich in magnesium and tryptophan into your baby's evening meals. These nutrients, found in foods like bananas, turkey, and leafy greens, can promote relaxation and aid in sleep regulation.
Balanced Macronutrients: Opt for meals higher in fat and protein for nighttime feeds, as they provide sustained energy and promote feelings of fullness, aiding in longer, uninterrupted sleep. Be cautious with fruit consumption, especially for children who struggle with sleep, as the natural sugars can lead to increased energy levels.
Consistency among caregivers: Consistency among caregivers is paramount for the success of any sleep plan. All caregivers must commit to the sleep routine because predictability fosters an environment of stability and reinforces the child's understanding of sleep expectations.
Accept that some crying is inevitable during the transition: Acknowledging that some crying is a natural part of the transition to a healthy sleep routine is important. Many parents understandably worry about the amount of crying involved in this process. Babies, being creatures of habit, may express their displeasure with changes in routine through tears. When you've ensured that your baby isn't hungry or in pain, and you've exhausted efforts to promote good sleep, it's okay to allow them to cry for a duration you're comfortable with. This allows your baby the opportunity to learn self-soothing techniques.
School-Aged Kids: Ensuring school-aged children get sufficient sleep is just as vital as it is for infants and toddlers. During sleep, the body releases growth hormone crucial for their growth spurts, while the immune system strengthens, injuries heal, and the brain consolidates learned information into long-term memory. For older children facing sleep disturbances, limiting screen time at least 45 minutes before bedtime can be beneficial, with the aid of blue light glasses if needed. Dimming the lights and establishing a calming atmosphere helps signal the brain for sleep readiness. A dinner rich in fats and proteins can aid in promoting a restful night's sleep. Pre-bedtime rituals such as taking a shower, reading, stretching, discussing their day, practicing deep breathing, or engaging in meditation or guided imagery can help establish a soothing transition to sleep.
Whether grappling with bedtime battles or navigating the challenges of establishing healthy sleep habits, Ava's guidance offers hope and reassurance. Don't miss out on this opportunity to glean wisdom from a seasoned professional who is committed to empowering families and fostering restful nights for children and parents alike!
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Meet Our Guest:
As a mother of four, including twins acquired during a ski trip, and a grandmother of eight, Ava understands the complexities of family life. Her parenthood journey, coupled with an extensive nursing background, forms the foundation of her empathetic and non-judgmental approach. Knowing firsthand that many families struggle with their children's sleep, she immersed herself in the science of sleep, becoming a Certified Pediatric Sleep Consultant. Coupled with an active Nursing License, Ava is abreast of the latest recommendations from the American Academy of Pediatrics, enriching her approach to sleep consultation.
In her free time, Ava enjoys spending time with her sprawling family, reading, traveling, and exploring vegetarian cuisine.
How to Reach Ava:
Call or Text: 940-367-0556
Email: avamariemiller@yahoo.com
Website: Rainbow to Dreamland
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