The Sleep Edit

Episode 18: Your Questions, Answered

Craig Canapari MD & Arielle Greenleaf — Wed, 22 Apr 2026 16:45:02 +0000

We opened the mailbag. Craig and Arielle grouped dozens of listener questions by theme and worked through them — covering infant sleep and the SNOO, night wakings that seem to defy logic, 4 AM toddler wake-ups, bedtime resistance, a 5-year-old with "bad dreams" that aren't actually scary, daycare nap chaos, and a rapid-fire round on floor beds, crib-to-bed transitions, and whether you have to sleep train at all. Some of it is practical, some is reassuring, and a few answers hinge on the difference between a behavior problem and a medical one.

Key Takeaways

Safe sleep comes first. In the first six months especially: flat, firm surface; room-share without bed-share; no soft bedding. If an infant genuinely can't tolerate lying flat, that's a pediatrician conversation, not a sleep-training one.
When night wakings look random on the "same" schedule, average total sleep over seven days. Clock-time schedules can hide big variation in actual sleep amounts — and total sleep is what the child's body is optimizing against.
A pattern of 4–5 hours of solid sleep followed by wakings every 2–3 hours almost always points to a sleep-onset association. If your child falls asleep with you present, they tend to need you present to transition between each subsequent sleep cycle.
The right order for night weaning, room transition, and sleep training: get the baby into their own sleep space first, then address feeding, then sleep train. Don't layer sleep training on an unresolved feeding problem, and don't put an infant on a floor bed.
A toddler whose sleep is consistently wrecked by mild congestion deserves a look for obstructive sleep apnea — especially if they snore when well. Benadryl only "works" because it sedates; it doesn't dry up viral secretions, and OTC cough/cold products aren't recommended under 6.
You don't have to sleep train. If your child and household are sleeping well enough, there's nothing to fix. Sleep training is a tool for when someone in the house is suffering — not a milestone to hit.

Links

Studies, articles & posts

Is Room Sharing in Infancy Necessary for Safe Sleep in 2024? – Dr. Canapari
Co-Sleeping in Infancy: Bed-Sharing Is Not Safe – Dr. Canapari
Sleep-onset associations: toddler night wakings and how to fix them – Dr. Canapari
Why does my toddler wake up at night? – Dr. Canapari
Toddler early morning awakenings: what to do about them – Dr. Canapari
Is your toddler screaming at bedtime? A concrete plan for bedtime resistance – Dr. Canapari
Napping problems in toddlers and preschoolers – Dr. Canapari
What to do about nap strikes – Dr. Canapari
The bedtime pass: a great technique for older kids – Dr. Canapari
Huggy Puppy: my favorite treatment for nighttime fears – Dr. Canapari
How to stop co-sleeping so you and your child can sleep better – Dr. Canapari
Sleep training in a coughing child – Dr. Canapari
Obstructive sleep apnea in children – Dr. Canapari
AAP safe sleep recommendations (2022 update) — room sharing without bed sharing, flat firm surface, no soft bedding, ideally through the first 6–12 months
Study showing benefits of outdoor play for sleep in Japanese Toddlers Murata E, Yoshizaki A, Fujisawa TX, Tachibana M, Taniike M, Mohri I. What daily factors affect the sleep habits of Japanese toddlers? J Clin Sleep Med. 2023 Jun 1;19(6):1089-1101. doi: 10.5664/jcsm.10508. PMID: 36789883; PMCID: PMC10235708.

People & books mentioned

Become Your Child's Sleep Coach: The Bedtime Doctor's 5-Step Guide, Ages 3-10 – Lynelle Schneeberg PsyD
The Happiest Baby on the Block – Harvey Karp MD

Get in touch & next steps

Arielle's free 24-hour sleep guide: https://expect-to-sleep.kit.com/24hrsleep
Submit Listener Feedback and Questions Here

Episode 17: Our Sleep Stacks and Routines in 2026

Craig Canapari MD & Arielle Greenleaf — Wed, 18 Feb 2026 01:23:01 -0100

Episode 17 – Show Notes

Our Sleep Routines in 2026 | The Sleep Edit

Craig and Arielle take a turn in the hot seat this week — sharing their own sleep habits, gear, and personal struggles. From frigid bedrooms and weighted blankets to trazodone, magnesium, and light therapy glasses, this episode is part confessional, part practical guide.

They also dig into CBT-I for insomnia, the phenomenon of orthosomnia (when sleep tracking makes your sleep worse), what melatonin actually does at a low dose, and how to think about supplements when the evidence is thin but the risk is low.

Timestamps

4:23 — Our personal sleep histories
6:36 — Restless leg syndrome & childhood sleep anxiety
8:50 — Psychophysiologic insomnia & CBT-I explained
11:00 — Bedtime boxes & stimulus control for kids
12:50 — Sleep tracking: Oura Ring vs. Apple Watch
16:20 — Orthosomnia — when tracking makes sleep worse
18:32 — How your tracker score affects how you feel the next day
19:00 — Sleep environment: cold rooms, darkness, white noise
22:52 — Sleep masks, weighted blankets (Bearaby), and pillows
27:00 — Light-up alarm clocks (Philips, Hatch)
29:00 — AYO light therapy glasses & circadian entrainment
32:00 — Nighttime routines: DND, showers, reading
34:40 — Why a hot shower helps you sleep (the science)
36:00 — Craig's meditation practice & pre-bed habits
39:20 — Arielle's history with insomnia & trazodone
41:10 — What sleep medications actually do (and don't do)
44:17 — Magnesium glycinate — the evidence
47:35 — L-theanine — even less evidence, still worth trying?
48:11 — Melatonin: Craig's 1mg dose & the heart failure study
52:00 — How we're actually sleeping in 2026

Key Takeaways

Both hosts have struggled with sleep throughout their lives — and that's part of why they do this work.
Sleep anxiety in children (and adults) responds well to CBT-I; the behavioral components are often more important than the cognitive ones.
Sleep trackers are best used to observe trends, not to optimize nightly metrics. Fixating on scores can cause orthosomnia — anxiety that worsens the very sleep it's supposed to measure.
A cold bedroom (ideally 60–67°F), darkness, and quiet are the most evidence-based environmental changes you can make.
A warm shower or bath before bed works by triggering a drop in core body temperature — the direction of change matters, not just the temperature itself.
Magnesium glycinate and L-theanine have limited but plausible supporting data; more importantly, they're safe at typical doses. Use third-party tested brands.
Melatonin is a hormone — more is not better. Craig uses 1mg. A 2024 conference abstract linking long-term melatonin use to heart failure has significant methodological limitations, was not peer-reviewed, and is not cause for alarm at low doses in otherwise healthy adults.
Trazodone is a reasonable long-term option for some people with chronic insomnia. It's not habit-forming, increases slow-wave sleep, and has a stable side-effect profile — but it's still a tool, not a substitute for good sleep habits. Note: AYO glasses recommend a 20-minute morning session (not 10 minutes as mentioned in the episode).

Links

Craig's gear & supplements

AYO Light Therapy Glasses
Bearaby Weighted Blanket
Oura Ring
Magnesium Glycinate 500mg
Nature's Trove L-Theanine
Melatonin 1mg
ConsumerLab.com — third-party supplement testing (subscription ~$60/yr)

Craig's posts & calculators

Clinicians & resources mentioned

Dr. Shelby Harris – CBT-I specialist
Dr. Lynelle Schneeberg – Become Your Child's Sleep Coach: The Bedtime Doctor's 5-Step Guide, Ages 3–10
- Book on Amazon
Orthosomnia – original paper by Dr. Kelly Baron (J Clin Sleep Med, 2017)
CBT-I Coach App (VA) — free, useful for teens 12+ and adults

Arielle's website & resources

Contact Listener questions: sleepeditpod@gmail.com

RE-AIR Episode 11: Navigating Holiday Sleep Challenges: Tips for Parents

Evidence Based Parenting — Mon, 15 Dec 2025 20:12:48 -0100

Holidays can be a time of joy, family, and fun—but they can also throw a wrench into your child’s sleep routine. Whether it’s late-night celebrations, travel to visit relatives, or adjusting to time zone changes, holiday sleep disruptions are a challenge for many parents. But don’t worry—we’ve got you covered.

In this episode of The Sleep Edit, we cover practical strategies for navigating holiday sleep challenges for children of all ages. From tips for maintaining flexibility while traveling, to handling sugar-fueled energy spikes and keeping routines intact, this conversation is packed with actionable advice to help your family enjoy the season while staying (relatively) well-rested. They’ll even share some pro tips, like the ultimate New Year’s Eve bedtime trick you won’t want to miss.

Remember: holiday sleep doesn’t have to be perfect—it just has to work for you and your family. So, give yourself some grace, enjoy the cookies, and focus on the quality of your time together.

Links

Dr. Canapari's guide to Vacation "Sleep"
Canapari's guide "Holiday Travel Sleep Guide: Real Parents, Real Questions, Real Solutions"
Arielle's guide: "How to enjoy your holidays and protect your child's sleep"
Studies on sugar consumption and sleep
- Study of 287 children ages 8-12 showing no association between sugar and sleep or behavioral change
- Study of 2600 children aged 6-12 showing that more sugar consumption was associated with decreased sleep duration
- Metanalysis of studies of young children 0-5 showing worse diet and higher sugar intake were associated with lower sleep quality

Timestamps

00:00 Introduction and Disclaimer
01:13 Navigating Holiday Sleep Challenges
03:18 Travel Tips for Parents
06:04 Managing Sleep in Different Environments
13:30 Handling Naps and Bedtime During Holidays
22:19 Dealing with Food and Sugar
28:50 Final Tips and Holiday Wishes
30:53 Conclusion and Resources

Connect with Us! Send us an email about questions, feedback, or ideas for future topics.

Episode 16: Napping Spectacular Pt 2

Evidence Based Parenting — Mon, 17 Nov 2025 22:31:09 -0100

Welcome to The Sleep Edit, the podcast that helps tired kids and parents sleep better. Each week, Dr. Craig Canapari and sleep consultant Arielle Greenleaf break down evidence-based strategies you can actually use.

Why are nap transitions so confusing—and why do they so often derail nights? In Part 2 of our napping series, Craig and Arielle dig into the real-world challenges families face when moving from 3→2 naps, 2→1 nap, and eventually dropping naps entirely. Using concrete examples, sleep-need math, and practical troubleshooting, this episode explains exactly what to look for and how to navigate every transition with less stress.

You’ll learn

• How to know when it’s time to drop a nap

• The signs of a nap transition vs. a temporary “nap strike”

• Why total 24-hour sleep matters more than wake-window charts

• What typical daytime sleep looks like for infants and toddlers

• The sleep math behind transitions (high vs. low sleep-need kids)

• How daycare schedules can derail naps—and what parents can control

• Strategies for capping naps, shifting schedules, and preventing bedtime battles

• When early morning awakenings actually signal too much daytime sleep

Chapters

00:00:01 — Welcome & Episode Setup
00:01:07 — The 3→2 Nap Transition: When It Starts
00:02:48 — Biology of Sleep Drive & Late Naps
00:03:43 — Why Late Bedtimes Are So Common Now
00:04:59 — How Total Sleep Needs Shape Nap Schedules
00:06:32 — Wake Windows vs. Real Sleep Need
00:07:52 — Consolidated Naps & Nap Length Targets
00:09:41 — How to Use the Third Nap as a Bridge
00:11:06 — Example: Designing a 13.5-hour Sleep Day
00:12:59 — Signs It’s Time to Drop From 3→2 Naps
00:14:45 — Why Transitions Are Messy (and Normal)
00:15:56 — The 2→1 Nap Transition: Age & Signs
00:17:46 — Developmental Milestones That Disrupt Naps
00:19:06 — Case Example: Drew (13 Months)
00:20:57 — How to Start the 2→1 Transition Step-by-Step
00:22:54 — Shifting Nap Timing & Early Bedtime Strategy
00:23:56 — Tracking Sleep: Apps vs. Diaries
00:24:53 — Why Smart Monitors Often Mislead Parents
00:26:50 — When Nights Get Worse Because of Nap Issues
00:27:59 — The 1→0 Transition: What Truly Signals Readiness
00:29:18 — Daycare Nap Challenges & Parent Options
00:31:56 — Capping Naps to Protect Nighttime Sleep
00:33:30 — Nap Strikes vs. True Transitions
00:36:06 — Early Morning Awakenings & Too Much Day Sleep
00:38:30 — Final Thoughts & The Greenleaf Windows

Links

References

Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. https://doi.org/10.5664/jcsm.6288
Spencer, R. M. C., & Riggins, T. (2022). Contributions of memory and brain development to the bioregulation of naps and nap transitions in early childhood. PNAS, 119(11), e2114326119. https://doi.org/10.1073/pnas.2114326119
Staton, S., et al. (2020). Many naps, one nap, none: A systematic review and meta-analysis of napping patterns in children 0–12 years. Sleep Medicine Reviews, 50, 101247. https://doi.org/10.1016/j.smrv.2019.101247
Galland, B. C., Taylor, B. J., Elder, D. E., & Herbison, P. (2012). Normal sleep patterns in infants and children: A systematic review of observational studies. Sleep Medicine Reviews, 16(3), 213–222. https://doi.org/10.1016/j.smrv.2011.06.001
Horváth, K. (2018). Spotlight on daytime napping during early childhood. Frontiers in Psychology, 9, 1238. https://doi.org/10.3389/fpsyg.2018.01238
Wolke, D., Bilgin, A., & Samara, M. (2017). Systematic review and meta-analysis: Fussing and crying durations and prevalence of colic in infants. The Journal of Pediatrics, 185, 55–61.e4. https://doi.org/10.1016/j.jpeds.2017.02.020
Lavner, J. A., et al. (2023). Sleep SAAF randomized clinical trial. JAMA Network Open, 6(3), e236276. https://doi.org/10.1001/jamanetworkopen.2023.6276
Paul, I. M., et al. (2016). INSIGHT Responsive Parenting Intervention and Infant Sleep. Pediatrics, 138(1), e20160762. https://doi.org/10.1542/peds.2016-0762

Episode 15: Napping Spectacular!

Evidence Based Parenting — Mon, 06 Oct 2025 09:07:00 +0000

Why do some toddlers nap like champs while others refuse entirely? In Part 1 of our Napping Spectacular, Craig and Arielle unpack what the science says about total sleep needs, how nap patterns change across infancy and early childhood, and the very real “art” of troubleshooting naps at home. We cover when to drop naps, how brain development (especially the hippocampus) affects nap transitions, what to do about short naps, and how to keep daytime sleep from stealing restorative overnight sleep. We also talk through safe approaches to contact naps and why it’s normal for newborns to have unpredictable naps and periods of crying.

Key takeaways

Think in 24 hours: aim to balance daytime sleep with restorative overnight sleep.
AASM consensus ranges: infants 4–12 mo (12–16 h), toddlers 1–2 y (11–14 h), preschoolers 3–5 y (10–13 h), school-age 6–12 y (9–12 h), teens 13–18 y (8–10 h).
Nap transitions are tied to brain maturity; as memory systems develop, many preschoolers naturally nap less.
Typical goals for many infants: at least two naps of ~1 hour each and ~10 hours overnight (individual needs vary).
Independent sleep skills are the linchpin for extending naps beyond a single 30–45 minute sleep cycle.
Watch sleepy cues, but remember boredom can masquerade as tiredness in older infants.
Contact napping can be soothing, but it’s risky if the caregiver is truly exhausted—prioritize safe sleep.
Newborn naps are erratic; you can practice gentle routines, but you can’t “schedule” a newborn.
Consistency across naps and nights helps babies learn faster than a mix-and-match approach.

Links

Chapters

00:00 Intro and disclaimer
01:10 Why naps feel harder than nights; personal stories
03:00 What parents often misunderstand about naps
04:00 How much sleep kids need (AASM consensus)
06:00 Why naps matter for mood and learning
06:40 Brain development and nap transitions (hippocampus)
07:00 Average nap duration by age; variability is normal
09:10 How many naps per day; typical progression through early childhood
12:00 Galland review; why transitions are tricky in real life
14:00 The “art” of troubleshooting naps
15:00 Naps vs. nights: balance the 24-hour total
18:00 Targets for infants; prioritizing overnight sleep
22:00 High vs. low sleep-need babies
23:00 Nap routines vs. bedtime routines; wind-down for toddlers
25:00 How to get longer naps: schedule fit and independent sleep
27:00 Evidence-based infant sleep tips (INSIGHT and SAAF principles)
29:00 Reading sleep cues without getting trapped by rigid schedules
30:30 Overtiredness vs. boredom; case example
34:00 Can you sleep-train for naps but not nights? Why consistency wins
36:00 Typical nap times by age; capping late naps
39:00 Newborn nap reality check
40:00 Contact napping and safety
42:00 Period of PURPLE Crying and parental stress
45:30 Wrap-up and preview of Part 2

References

Paruthi S, Brooks LJ, D’Ambrosio C, et al. Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: methodology and discussion. Journal of Clinical Sleep Medicine. 2016;12(11):1549-1561.
Spencer RMC, Riggins T. Contributions of memory and brain development to the bioregulation of naps and nap transitions in early childhood. Proceedings of the National Academy of Sciences. 2022;119(11):e2114326119.
Staton S, et al. Many naps, one nap, none: A systematic review and meta-analysis of napping patterns in children 0–12 years. Sleep Medicine Reviews. 2020;50:101247.
Galland BC, Taylor BJ, Elder DE, Herbison P. Normal sleep patterns in infants and children: A systematic review of observational studies. Sleep Medicine Reviews. 2012;16(3):213-222.
Horváth K. Spotlight on daytime napping during early childhood. Frontiers in Psychology. 2018;9:1238.
Wolke D, Bilgin A, Samara M. Fussing and crying durations and prevalence of colic in infants: Systematic review and meta-analysis. The Journal of Pediatrics. 2017;185:55-61.e4.
Lavner JA, Hohman EE, Beach SRH, Stansfield BK, Savage JS. Effects of a responsive parenting intervention among Black families on infant sleep: Secondary analysis of the Sleep SAAF randomized clinical trial. JAMA Network Open. 2023;6(3):e236276.
Paul IM, Savage JS, Anzman-Frasca S, Marini ME, Mindell JA, Birch LL. INSIGHT Responsive Parenting Intervention and infant sleep. Pediatrics. 2016;138(1):e20160762.

Contact

Listener questions: sleepeditpod@gmail.com

Episode 14: Summer and Back to School Sleep Challenges

Evidence Based Parenting — Mon, 28 Jul 2025 11:36:00 +0000

Tips for Infants, Toddlers, and Teens In this episode of the Sleep Edit podcast, hosts Dr. Craig Canapari and Arielle Greenleaf provide evidence-based tips and strategies to help parents manage their children's sleep during the summer and back-to-school transitions. They discuss common issues such as later bedtimes, disrupted routines, increased screen time, and the impact of travel on sleep patterns.

00:00 Introduction and Disclaimer
01:09 Meet the Hosts
01:24 Summer Sleep Challenges
03:55 Pandemic Sleep Patterns
05:08 Structured Days Hypothesis
07:57 Managing Heat and Sleep
09:58 Travel and Sleep Tips for Infants and Toddlers
16:06 Vacation Sleep Realities
19:47 School-Age Sleep Strategies
20:50 Replicating Schedules for Special Needs Children
21:47 Bedtime Recommendations for Different Age Groups
23:07 Managing Screen Time During Summer
24:01 The Benefits of Summer Camps and Jobs
24:49 Camping as a Sleep Reset Tool
26:41 Traveling to Adjust Sleep Schedules
27:25 General Summer Sleep Tips for Parents
32:23 Adjusting Teen Sleep Schedules Before School Starts
37:38 Final Thoughts and Contact Information

Links

The Structured Days hypothesis

Study of 9-15 year olds showed that later shift was associated with poorer dietary cohoices

Resources (slides and references) from Dr. Canapari’s talk on Covid-19 and sleep

The Forbidden Zone and what it means for putting your kid down

Vacation “sleep”: How to get shuteye when on the move

Dr. Canapari’s article on summer sleep and back to school

Camping as a way to reset sleep schedules

Episode 13: Toddler Night Wakings, Early Rising, and Nap Refusal: Your Pediatric Sleep Questions Answered

Evidence Based Parenting — Wed, 30 Apr 2025 23:56:59 +0000

This episode of The Sleep Edit is all about you—our listeners. We’re tackling the most common (and frustrating) pediatric sleep challenges straight from your inbox:

What to do when your toddler suddenly won’t nap
How to handle a preschooler who wakes five times a night
When to push bedtime later—and when not to
Strategies for night weaning, managing anxiety, and fixing early morning wake-ups
Plus: Why our parents swear we were “better sleepers” back in the ’80s and ’90s

Whether you’re a parent in the trenches or a sleep consultant supporting families, this episode is packed with actionable insights and real-world context.

⏱️

Chapters & Timestamps

00:00 — Welcome & Disclaimer

01:55 — How Long Should a One-Nap Schedule Last?

A parent asks how long to let a toddler nap after transitioning to one nap—without disrupting night sleep.

04:24 — Does Your Toddler Need a Later Bedtime?

Signs that bedtime might be too early and what research says about optimal timing.

07:15 — Arielle’s Take on 24-Hour Sleep

A fellow consultant asks Arielle how she explains this foundational concept.

10:32 — What Is 24-Hour Sleep Anyway?

A parent wants to understand how to think about total daily sleep needs.

12:59 — Easiest Way to Night Wean a Toddler

Strategies for toddlers waking twice a night for milk.

16:05 — Why Were 80s Babies “Better Sleepers”?

Craig answers a fun cultural question: Have parenting expectations changed—or is it selective memory?

21:18 — 4-Year-Old Suddenly Waking All Night (Tried Everything)

Becky shares a sleep regression story after months of solid sleep and multiple failed interventions.

26:45 — 2-Year-Old Needs Touch to Fall Asleep, Progressive Breaks Failing

Charlotte asks whether this method is right for her daughter after meltdowns.

32:17 — 7-Year-Old with Bedtime Anxiety & Nightmares

A parent shares a common dilemma: supporting an anxious child without becoming a permanent bedtime fixture.

39:12 — 5-Year-Old Calls Out But Stays in Bed

Carys from the UK wonders how to manage frequent call-outs from a child who does fall asleep independently.

44:06 — Toddler Wakes at 5 a.m.—Can We Shift Later?

Anjo asks how to extend a solid 7–5 schedule without creating new problems.

46:50 — Sibling Sleep Chaos: Two Kids, Two Problems

Pat shares a double trouble scenario: one kid waking for milk, another up too early and waking the house.

51:03 — Nap Refusal at Home, But Not Daycare

Morgan asks how to handle nap refusal at home after major life changes (new baby, new daycare).

55:10 — Final Thoughts & Wrap-Up

Links

Arielle’s new website : Expect to Sleep Again

Arielle on Instagram: @expecttosleepagain

Research links:

Metanalysis showing that earlier bedtimes led to more sleep

Small study of infants showing sleep extension with earlier bedtimes

Dr. Canapari’s articles:

Do Wake Windows Help Babies and Kids Nap Better?

How to Stop Night Feedings

Huggy puppy intervention for night time fears

Early morning awakenings: What to do about them

Bedtime pass for middle of the night awakening

Accommodations and anxiety

Progressive breaks sleep training method

Camping out method sleep training

Episode 12: Melatonin and Magnesium Oh My

Evidence Based Parenting — Mon, 24 Feb 2025 15:34:10 -0100

In this episode of 'The Sleep Edit', we dig into the topic of sleep supplements for children, specifically focusing on melatonin and magnesium. Melatonin and magnesium (and "calm" and "sleep" gummies in general) have become very popular among tired parents, but what is the actual evidence for these supplements? Are they safe? What do parents need to know?

Timestamps

00:00 Introduction and Disclaimer
01:09 Welcome Back to the Sleep Edit
01:21 Melatonin and Magnesium: The Two Big Ms
04:24 Understanding Melatonin
06:14 Melatonin's Effects and Usage
09:45 Melatonin for Children: Considerations and Concerns
21:16 Dosing and Safety of Melatonin
28:15 Melatonin Concerns and Parental Thoughts
29:37 Safety and Alternatives to Melatonin
31:28 Introduction to Magnesium for Sleep
34:49 Magnesium's Role and Benefits 36:39 Challenges in Diagnosing Magnesium Deficiency
38:49 Magnesium Supplementation Studies
39:54 Magnesium for Children: Evidence and Recommendations
47:25 Magnesium Lotions and Creams: Fact or Fiction?
53:33 Final Thoughts and Practical Advice 55:44 Conclusion and Additional Resources

Links

Related Videos:
10 Things Parents Should Know About Melatonin
Melatonin: The Effect of Timing
Youtube link if you want to see the graphics
Related Articles by Dr. Canapari:
Melatonin for Children: A Guide for Parents
A simple melatonin dosing calculator for selecting the correct dose for your child.
Melatonin Overdoses Are on the Rise: What Parents Should Know
Magnesium for Kids’ Sleep: Does It Really Work?
The evidence against magnesium sprays and lotions
Scientific Studies & Resources:
Pickering et al. (2020) – Magnesium Status and Stress: The Vicious Circle Concept Revisited → https://doi.org/10.3390/nu12123672
Workinger et al. (2018) – Challenges in the Diagnosis of Magnesium Status → https://doi.org/10.3390/nu10091202
NIH Magnesium Fact Sheet for Health Professionals

#11: Navigating Holiday Sleep Challenges: Tips for Parents

Evidence Based Parenting — Wed, 04 Dec 2024 18:55:51 -0100

In this episode of The Sleep Edit, Arielle Greenleaf and Dr. Craig Canapari discuss practical strategies for navigating holiday sleep challenges for children of all ages. From tips for maintaining flexibility while traveling, to handling sugar-fueled energy spikes and keeping routines intact, this conversation is packed with actionable advice to help your family enjoy the season while staying (relatively) well-rested. They’ll even share some pro tips, like the ultimate New Year’s Eve bedtime trick you won’t want to miss.

Remember: holiday sleep doesn’t have to be perfect—it just has to work for you and your family. So, give yourself some grace, enjoy the cookies, and focus on the quality of your time together.

Links

Dr. Canapari's guide to Vacation "Sleep"
Canapari's guide "Holiday Travel Sleep Guide: Real Parents, Real Questions, Real Solutions"
Arielle's guide: "How to enjoy your holidays and protect your child's sleep"
Studies on sugar consumption and sleep
- Study of 287 children ages 8-12 showing no association between sugar and sleep or behavioral change
- Study of 2600 children aged 6-12 showing that more sugar consumption was associated with decreased sleep duration
- Metanalysis of studies of young children 0-5 showing worse diet and higher sugar intake were associated with lower sleep quality

Timestamps

00:00 Introduction and Disclaimer
01:13 Navigating Holiday Sleep Challenges
03:18 Travel Tips for Parents
06:04 Managing Sleep in Different Environments
13:30 Handling Naps and Bedtime During Holidays
22:19 Dealing with Food and Sugar
28:50 Final Tips and Holiday Wishes
30:53 Conclusion and Resources

Connect with Us! Send us an email about questions, feedback, or ideas for future topics.

Episode 10: Mailbag Episode

Evidence Based Parenting — Sun, 27 Oct 2024 17:52:29 -0100

In this mailbag episode, Dr. Canapari and Arielle respond to listener questions covering infant sleep, early waking, transitioning from co-sleeping, travel disruptions, nighttime fears, sleep disorders, and more. From “first daylight savings” tips to strategies for toddlers with anxiety, each answer offers practical insights for a wide range of pediatric sleep challenges.

Links

Chapters:

[00:01:09] Intro

[00:01:14] Infant Sleep Patterns and Challenges

• [00:01:33] Lauren: When do babies start dreaming?

• [00:03:00] Susan: Tips for differentiating between waking to feed and needing sleep in a 5-month-old?

• [00:06:26] Andrea: How to sleep train at night when daycare sleep is limited?

• [00:08:07] Chelsea: Avoiding early wakings for a sleep-trained 6.5-month-old.

• [00:10:25] Kaitlin: Daylight savings time tips for a 7-month-old.

• [00:14:37] Kayleigh: Breaking the cycle of middle-of-the-night babbling and crying in a 9-month-old.

• [00:18:07] Francia: How to sleep train an 8-month-old.

[00:19:30] Early Morning Waking and Sleep Regressions

• [00:19:30] Brittany: How to handle nighttime wakings to maintain sleep progress.

• [00:21:34] Chelsea: Troubleshooting early morning wakings for a sleep-trained 6.5-month-old.

• [00:22:02] Hunter: Strategies for a 6- and 4-year-old who wake very early.

• [00:23:00] Pauline: Addressing early waking for kids with ASD who take melatonin.

[00:28:00] Co-Sleeping and Sleep Transitions

• [00:28:00] Holly: Transitioning a 2-year-old from co-sleeping to independent sleeping.

• [00:31:57] Ashley: Transitioning from co-sleeping with a 3-year-old for better parent comfort.

• [00:34:34] Katy: Encouraging a 3-year-old to stay in her own bed at night.

• [00:35:00] Kimberly: Addressing frequent night wakings and crying in a 3-year-old.

• [00:40:00] Holly: How to get a 3-year-old to stop using a parent as part of their sleep routine.

[00:42:20] Travel and Disruptions in Routine

• [00:42:20] Abby: Helping a 10-month-old sleep better while traveling.

[00:44:10] Nighttime Anxiety and Sleep Fears

• [00:44:10] Andrea: Supporting a 4-year-old who is afraid to sleep alone.

• [00:45:39] Stephanie: Determining when it’s necessary to help a 2-year-old fall back asleep.

• [00:46:59] Lesley: Strategies for helping a 7-year-old grandchild stay asleep until morning.

• [00:48:39] Dr. Ula: Assisting a 19-month-old who needs comfort to sleep through the night.

[00:51:00] Sleep Disorders and Medical Concerns

• [00:51:00] Sarah: Can REM Sleep Behavior Disorder lead to complex sleep actions like opening doors?

• [00:52:53] Wenjing: Tips for transitioning a 7-month-old with reflux to crib sleep.

[00:55:00] Sleep Training Questions

• [00:55:00] Amelia, Juan, and Baby Tonio: Ending bedtime crying after sleep training.

Episode 9: Insomnia in Grown-Ups, with Dr. Shelby Harris

Evidence Based Parenting — Wed, 28 Aug 2024 17:01:38 +0000

In this episode of the Sleep Edit podcast, we welcome Dr. Shelby Harris, a leading expert in behavioral sleep medicine. Often, parents are struggling even after their kid's sleep problems are addressed. We talk about the common sleep challenges faced by parents focusing on the impact of stress, hormonal changes, and modern technology on sleep quality. Dr. Harris provides insights into the diagnosis and treatment of insomnia, emphasizing cognitive behavioral therapy for insomnia (CBTI) and its effectiveness over medication for long-term improvement. The conversation also explores the practicalities of sleep hygiene, sleep restriction, and the influence of consumer sleep tracking technologies.

Links:

Episode 8: Things That Go Bump in the Night with Dr. Sujay Kansagra

Evidence Based Parenting — Mon, 08 Jul 2024 15:47:53 +0000

In this episode of the Sleep Edit, Craig and Arielle are thrilled to welcome Dr. Sujay Kansagra of Duke University to discuss the weird and wonderful world of parasomnias, restless leg syndrome, and restless sleep disorder in children. Parasomnias include NREM parasomnias (sleep walking, hypnic jerks, night terrors) and REM parasomnias (sleep paralysis and nightmares).

00:00 Introduction and Disclaimer
01:09 Parenting Anecdotes and Guest Introduction
02:22 Journey into Medical Social Media
05:21 The Importance of Engaging Content
10:50 Understanding Parasomnias
15:25 Non-REM vs REM Parasomnias
24:26 Night Terrors and Sleepwalking
28:17 Fever Dreams and Sleep Disruptions
28:58 Genetic Predispositions and Sleep Studies
29:21 Scheduled Awakenings and Melatonin
30:23 Nightmares vs. Night Terrors
31:39 Sleepwalking Safety Tips
37:43 Understanding Restless Leg Syndrome
48:58 Restless Sleep Disorder
53:38 Final Thoughts and Parenting Advice

Links

Transcript
Audio Sleep Edit 8 Sujay Kansagra
[00:00:00] Arielle Greenleaf:
[00:00:00] Welcome to the Sleep Edit, a podcast devoted to helping tired kids and parents sleep better. We focus on actionable evidence-based sleep advice, so everyone in your home can sleep through the night. Now, a quick disclaimer, this podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice.
[00:00:27] Craig Canapari MD: No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and any associated video content are at the user’s own risk. The content on the show is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay obtaining medical help for any medical condition they have
[00:00:53] or that their children may have, they should seek the assistance of their healthcare professionals for any such conditions. Nothing [00:01:00] stated here reflects the views of our employers or the employees of our guests. Enjoy the show.
[00:01:09] Okay. I am just doing the very important
[00:01:11] work of giving my 13-year-old more screen time on the Xbox, so he at least is not screaming during this.
[00:01:18] Arielle Greenleaf: Oh yeah.
[00:01:19] Sujay Kansagra: as I say, not as I do in the world of parenting.
[00:01:22] Craig Canapari MD: So listen, let’s
[00:01:23] get started from the top. welcome back to the sleep edit. I am Dr. Craig Canapari
[00:01:28] Arielle Greenleaf: I’m Arielle Greenleaf.
[00:01:30] Craig Canapari MD: it is my great pleasure to welcome my friend Dr. Sujay Kansagra on today.
[00:01:35] He’s a pediatric sleep doctor and neurologist. He attended Duke for medical school, went to UNC for residency and fellowship, and made, a triumphant return to Duke afterwards.
[00:01:44] Sujay Kansagra: Lost some friends during the transition, but yes.
[00:01:47] Craig Canapari MD: I gotta tell you, man,
[00:01:49] as a lifelong UConn basketball fan, I’ve got wild beef with Duke.
[00:01:53] Sujay Kansagra: Yes. I can understand that. Listen, people ask me now, who do I support? ’cause UNC is where I started as an undergrad, and so the [00:02:00] basketball allegiance still lies there. But for medicine, I’d cheer for Duke.
[00:02:03] Craig Canapari MD: I still remember UConn losing to Duke in 1990 the first time they made the tournament.
[00:02:09] Sujay Kansagra: I remember UConn beating Duke in the finals. This was probably 1999, 2000. we were very excited at UNC for your win.
[00:02:17] Craig Canapari MD: Oh yeah. And let me tell you that every time I’ve won a basketball pool, it’s because UNC has won..
[00:02:21] Sujay Kansagra: Yes.
[00:02:22] Craig Canapari MD: I just wanna talk a little bit about your online presence, because when did you start med school advice? ’cause that’s how you first came on my radar.
[00:02:31] Sujay Kansagra: This is like the original back when, the day we called it Twitter.
[00:02:35] I was still a resident. I was a child neurology resident and we were talking earlier, this was really the wild west of social media. Folks in medicine were just getting
[00:02:44] their foot in the door and learning to navigate the social media
[00:02:47] channels. And back then my goal was just to give, just advice because I grew up having an older
[00:02:52] sister that went to medicine that helped guide me and I’m like a lot of people that don’t understand, what it takes to consider medicine, what a life in medicine [00:03:00] is.
[00:03:00] So I started blogging in 2012 and I felt like at that point it was already too late, right? Because there were already like people out there who have been doing it since the early two thousands. I think Howard Luks was on from like the 1999 or something. when your pediatric sleep book came out and it’s great guys. You all should buy it. My Child Won’t Sleep. A quick guide to the sleep deprived parent. I’d been blogging for two or three years and I’m like, man, this guy wrote a book. I better up my game here.
[00:03:27] Yeah. Who is this guy yeah, I mean that book, it’s funny ’cause I was doing a lot of the research behind it when I was a new father and I was also reading all the books that are out there just to get some background information what is Weissbluth saying what is Ferber saying? We knew the techniques, but what do you have in these 400 pages? And, part of me, when it came to the techniques I was screaming at the book just
[00:03:48] tell me the technique. I already knew the technique, but I’m like, where is it? These are sleep deprived
[00:03:52] parents, I’m like, just where’s your technique?
[00:03:55] And that was the impetus behind the book. Just give it to them straight. Give it a step by step approach. And [00:04:00] it’s probably too slimmed down because unfortunately I glossed over a lot of the other issues like parasomnias and restless leg and sleep apnea. It’s just
[00:04:07] behavioral insomnia approaches. Cognitive behavioral therapy approaches for older kids.
[00:04:11] Delayed circadian rhythm stuff for older children as well. Just the core things that you can modify without needing a physician sometimes,
[00:04:19] Arielle Greenleaf: I think That’s really valuable in just in what I do. Parents are just, there’s so...

Episode 7: Newborn Sleep Insights

Evidence Based Parenting — Mon, 06 May 2024 18:06:00 +0000

Today, Craig and Arielle unpack the often mystifying world of newborn sleep—those crucial first three months. The inspiration for this episode was Craig’s new niece, who was 2 weeks old at the time of recording. Whether you’re navigating the unpredictable waters of infant sleep or just curious about what’s normal, this episode promises to arm you with the insights you need to feel a bit more in control—or at least to understand that sometimes, chaos is just part of the parenting package.

[00:00:00] Introduction and disclaimer
[00:01:09] Welcoming listeners back and introducing the episode’s focus on newborn sleep
[00:02:12] Discussion on the erratic nature of newborn sleep
[00:03:22] Personal story about sleep expectations with a newborn
[00:08:21] Explanation of active sleep in newborns and advice for parents
[00:10:41] Impact of external factors like maternity and paternity leave on sleep
[00:14:26] Transition to detailed discussion on sleep cues and signs of tiredness in newborns
[00:21:08] Exploring the science of sleep cycles and the development of circadian rhythms
[00:26:35] Discussion on the “witching hour” and strategies to cope with it
[00:32:23] Month-by-month sleep development and expectations
[00:37:38] Review of sleep tools and technologies affecting newborn sleep
[00:42:35] Closing remarks and where to find more resources

Notable Quotes:

Craig Canapari MD: “Things will get better with time, even if you’re really struggling. It’s funny, my older son was one of those babies that we took him home from the hospital. My wife had a c-section the first night. And he slept six hours overnight.”
Arielle Greenleaf: “I think one of the biggest things I wish I had known back in the day was I didn’t know really about active sleep. And so I think when she was coming, she’s going through that, what did you call it?”
Arielle Greenleaf: “I always tell newborn parents, don’t rush. They will tell you if they need you. They will, they have lungs and they can scream.”
Craig Canapari MD: “A newborn, that could be anywhere from 13 to 14 hours per or 20 hours within a 24 hour period. So if you have a baby who’s natural sleep needs at that point is 20 hours a day, you are gonna feel like a parenting genius.”

Links and Resources:

Connect with Us! Send us an email about questions, feedback, or ideas for future topics.

Transcript
Ep 7 newborn sleep audio
[00:00:00]
[00:00:00] Speaker: Welcome to the Sleep Edit, a podcast devoted to helping tired kids and parents sleep better. We focus on actionable evidence-based sleep advice, so everyone in your home can sleep through the night. Now, a quick disclaimer, this podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice.
[00:00:27] No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and any associated video content are at the user’s own risk. The content on the show is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay obtaining medical help for any medical condition they have.
[00:00:52] Or that their children may have, they should seek the assistance of their healthcare professionals for any such conditions. Nothing stated here [00:01:00] reflects the views of our employers or the employees of our guests. Enjoy the show.
[00:01:09] Craig Canapari MD: Well, welcome back to the sleep edit. I am Dr. Craig Canapari.
[00:01:12] Arielle Greenleaf (2): And I’m Arielle Greenleaf.
[00:01:14] Craig Canapari MD: We are going to talk today about a challenging topic for a lot of parents, which is specifically newborn sleep In the first three months this is very top of mind for me because my brother and his wife just had their first baby
[00:01:28] Arielle Greenleaf (2): Oh, congratulations.
[00:01:30] Craig Canapari MD: I’m an uncle now five times over, which is pretty
[00:01:33] Speaker 9: Yeah.
[00:01:33] Craig Canapari MD: I know I’m an expert uncle at this point. Top uncle uncles.com.
[00:01:40] Arielle Greenleaf (2): That’s great. I think you’d be a great uncle.
[00:01:44] Craig Canapari MD: I am a great uncle, honestly, I give good gifts, like the sorts of gifts that the parents don’t really want to give for their
[00:01:51] Arielle Greenleaf: right.
[00:01:52] Craig Canapari MD: Like Nerf guns and stuff like that. Do we do cool stuff when I get some testimonials on here from my nieces and [00:02:00] nephews?
[00:02:00] Arielle Greenleaf (2): We’re gonna talk about newborn sleep, specifically sleep in the first three months of life for infants. A challenging and confusing time for parents who are frequently sleep deprived and have a lot of support,
[00:02:12] Arielle Greenleaf: Yeah. And I think, the number one thing that I like to share with newborn parents is just that newborn sleep is erratic. And it’s, it can be frustrating because you may see programs or google schedules or methods of, scheduling your newborn and it’s just not biologically like it’s normal for a baby, a newborn sleep to be erratic.
[00:02:42] Some people have unicorn babies and they bring them home from the hospital and they sleep through the night right away. And others, like my own they are waking every one to three hours, day and night to feed and. That’s normal. So I think it’s really important for us to [00:03:00] set expectations when it comes to newborn sleep in that it is slowly, actually, it quickly matures.
[00:03:06] A lot happens over the first three months when it comes to a lot of things, but certainly with sleep.
[00:03:13] Craig Canapari MD: Yeah, I think that, things will get better with time, even if you’re really struggling. It’s funny, my older son was one of those babies that we took him home from the hospital.
[00:03:22] My wife had a c-section the first night. And he slept six hours overnight. And I woke up in the morning and I was worried that he was dead, and I ran to his room and he was okay. But I think that there’s a massive range of what is normal sleep in a 24 hour period.
[00:03:38] So for a newborn, that could be anywhere from 13 to 14 hours per or 20 hours within a 24 hour period. So if you have a baby who’s natural, Sleep needs at that point is 20 hours...

Ask us anything #1 (Ep 6)

Evidence Based Parenting — Mon, 01 Apr 2024 20:42:43 +0000

In our first mailbag episode, Arielle and I take a deep dive into your most pressing sleep-related questions, from the perfect setup for your toddler’s room to managing sleep challenges in children with autism. We took YOUR questions from email and Instagram.

Timestamps:

[00:02:00] “What should the light setup be in a toddler’s room?”
[00:03:23] “Can you immediately stop using a pacifier when sleep training?”
[00:05:39] “How to introduce room sharing?”
[00:08:31] “Tips for jet lag when flying overseas with kids?”
[00:11:30] “How much movement during sleep is typical in an elementary schooler?”
[00:15:05] “Is it okay to use melatonin for sleep issues in kids?”
[00:22:44] “How to manage bedtime for children with autism?”
[00:28:47] “Dealing with night nursing and weaning issues.”
[00:36:00] “How do we break the cycle of bottle feeding and rocking to sleep for a 2-year-old?”
[00:39:00] “Will removing a nighttime sleep crutch result in split nights?”
[00:51:27] “Should weekend naps match daycare schedule for a 6-month-old?”
[00:53:10] “Recommendations for a 3-year-old inconsistent in taking naps.”
[00:55:00] “How to handle a baby’s strong preference for one parent at bedtime.”
[00:57:16] “Helping a 6-year-old with congenital heart disease to sleep better.”

Notable Quotes from the Episode:

“It should be dark enough in your kid’s room that you can’t read a book by the light.” – Dr. Craig Canapari
“The sooner you can eliminate the pacifier, the better.” – Arielle Greenleaf
“Kids adjust more quickly to new time zones than adults do.” – Dr. Craig Canapari
“Melatonin is not a magic bullet. It’s part of a broader strategy.” – Dr. Craig Canapari
“Natural light is very helpful for adjusting to new time zones.” – Arielle Greenleaf
“Being a little bit careful with screens before bedtime can help with jet lag.” – Dr. Craig Canapari
“Restless leg syndrome in kids is typically associated with both sensory and sleep issues.” – Dr. Craig Canapari
“Swap your child’s fear of not having the pacifier with germophobia and you’re all set.” – Dr. Craig Canapari, humorously suggesting a strategy for weaning off pacifiers.

Links

Got sleep questions? Drop us a line for a future episode

Transcript

[00:00:00] Craig Canapari MD: Welcome to the Sleep Edit, a podcast devoted to helping tired kids and parents sleep better. We focus on actionable evidence-based sleep advice, so everyone in your home can sleep through the night. Now, a quick disclaimer, this podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice.
[00:00:27] No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and any associated video content are at the user’s own risk. The content on the show is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay obtaining medical help for any medical condition they have.
[00:00:52] Or that their children may have, they should seek the assistance of their healthcare professionals for any such conditions. Nothing stated here [00:01:00] reflects the views of our employers or the employees of our guests. Enjoy the show.
[00:01:09] Okay, welcome back to the sleep edit. This is going to be our first, I don’t know if it’s ask us anything.
[00:01:16] Mailbag episode. I am Dr. Craig Canapari.
[00:01:20] Arielle Greenleaf: I’m Ariel Greenleaf, certified Pediatric Sleep Consultant.
[00:01:24]
[00:01:25] Arielle Greenleaf: Oh
[00:01:25] Craig Canapari MD: we asked you these few questions and my son said these
[00:01:29] Arielle Greenleaf: Yeah.
[00:01:30] Craig Canapari MD: which I think is actually incorrect.
[00:01:32] Arielle Greenleaf: deese nutz, yeah.
[00:01:34] Craig Canapari MD: But
[00:01:34] Arielle Greenleaf: he has a lot to learn.
[00:01:36] Craig Canapari MD: it was the only one like that I got. We solicited questions on Instagram via email.
[00:01:42] We also have a email for the show people can send questions to for future episodes, the Sleep Edit show@gmail.com. Let’s get into it. Let’s go through these Instagram ones first. They’re short and
[00:01:57] Arielle Greenleaf: All right.
[00:01:59] Craig Canapari MD: [00:02:00] Okay. What should the light set up be in a toddler’s room?
[00:02:04] Arielle Greenleaf: The light set up.
[00:02:06] Craig Canapari MD: You know what, I get this a lot actually. And what I would say to parents is, pitch black is the best but a lot of toddlers and younger kids like nightlights my kind of rule of thumb is first of all, it should be dark enough in your kid’s room that you can’t read while you’re sitting in the room.
[00:02:23] Read a book. And second of all, if your child insists on having a light, make it so the light is not shining directly in their eyes, you can sometimes put a lamp behind a piece of furniture, et cetera. The less the better.
[00:02:35] Arielle Greenleaf: Yeah, I think sometimes people come to me and Their problem is, oh he has to sleep with the light on And obviously that’s just not conducive to healthy sleep.
[00:02:47] Craig Canapari MD: Yeah. And there’s lots of different things you can do. I think in the last episode with Dr. Gray, we talked a lot about resources for fear of the dark. Can be very useful.
[00:02:57] Arielle Greenleaf: Yes, absolutely. I [00:03:00] think It’s best to say as dark as possible until your child says something about it. And they may never say something about it, but it may become a thing around the toddler years. But certainly an infant is not afraid of the dark.
[00:03:15] Craig Canapari MD: Yeah. So Ariel...

Tackling Anxiety and Sleep Issues in Children: A Psychologist's Perspective

Evidence Based Parenting — Mon, 18 Mar 2024 22:30:00 -0100

In this episode, Dr. Canapari and Arielle welcome their first guest, pediatric psychologist Dr. Danielle Garay from the Yale Pediatric Sleep Program to discuss the role of psychology in treating children's sleep difficulties, focusing on anxiety, nighttime fears, tantrums, and separation anxiety.

Important Sections:

[00:03:09] The role of a psychologist in the care of children with sleep difficulties
[00:07:47] Discussion on temperament and its relevance to sleep difficulties
[00:10:12] Advice for dealing with nighttime fears in children
[00:17:56] Managing nighttime tantrums in toddlers and preschoolers
[00:39:49] Explanation of separation anxiety and its manifestation at night
[00:44:58] Understanding accommodations and their role in managing anxiety
[00:52:55] Using reward structures and incentives for behavior change in children

Highlighted Quotes:

"It is such a powerful intervention to be able to help people with their sleep." - Dr. Danielle Garay

"Tantrum has such a negative connotation, and it's not like a child is choosing to have a tantrum, and I feel like sometimes parents see it as the child choosing to have that tantrum and cause chaos at bedtime. And it's really just not the case." - Arielle Greenleaf

"True boundaries should require the other person to do nothing. It's you setting the boundary for yourself." - Dr. Danielle Garay

"Small changes in parental behavior can lead to significant improvements in a child's sleep." – Dr. Craig Canapari

Links

How to stop cosleeping including an evidence based plan for children with separation anxiety
Huggy puppy treatment for night time fears
How to help an anxious child sleep better
Breaking Free of Child Anxiety and OCD: A Scientifically Proven Program for Parents By Eli Lebowitz PhD
Treating Childhood and Adolescent Anxiety: A Guide for Caregivers by Eli Lebowitz PhD and Haim Omer PhD
Psychology Today - find a therapist, screening for your insurance type and specialty of provider
https://www.spacetreatment.net/space-providers - Find SPACE treatment providers (excellent parent training for treating anxiety in children
The Sleep Edit CIO episode
Video of this episode on Youtube
Books on dealing with fears of the dark:
Uncle Lightfoot Flip That Switch: Overcoming Fear of the Dark
Orion and the Dark
The Rabbit, the Dark and the Cookie Tin.

(Note that we use Amazon Affiliate links to support the podcast).

Have questions? Drop us a line!

Busting Sleep Myths: From Wake Windows to Sleepy Teens (Ep. 4)

Evidence Based Parenting — Mon, 04 Mar 2024 16:47:38 -0100

Today, we’re cutting through the noise to bring clarity to some common pediatric sleep myths that frequently confuse tired parents. Dr. Canapari and Arielle are tackling:

Wake windows
Sleep regressions
Nap strikes
Whether you should or should not wake a sleeping baby
Teenage sleep myths

Notable Quotes:

“Children are as unique in their sleep needs as they are in their personalities. It’s our job to guide, not dictate, their path to better sleep.” – Dr. Craig Canapari
“The concept of wake windows has become a maze for parents. Let’s simplify and tailor sleep strategies to fit the child, not the other way around.” – Ariel Greenleaf
“Initiating a bedtime routine early is key, but adjusting strategies as your child grows is equally important.” – Dr. Craig Canapari on establishing and evolving sleep routines.
“Addressing sleep is not just about tonight’s rest; it’s about setting a foundation for healthy sleep habits that last a lifetime.” – Arielle Greenleaf

Time Stamps:

00:00 Introduction and Discussion on Naps
00:15 Debunking Sleep Myths and Discussing Wake Windows
08:44 Understanding Sleep Regressions
17:17 The Controversy of Nap Strikes
23:05 The Impact of Napping on Nighttime Sleep
23:39 The Role of Daycare in Children’s Sleep Patterns
25:35 Debunking Sleep Myths: Late Bedtimes and Desired Wake Times
38:22 The Controversy of Sleep Training
42:38 The Struggle of Teenagers with Early School Start Times
45:33 Closing Thoughts and Future Advocacy

Show notes

Questions or feedback? Email us here. We are collecting questions for future Q&A shows!

Video of show

Note this will be blocked by an ad blocker.

Transcript
4 sleep myths audio only
[00:00:00] Craig Canapari MD: Welcome to the Sleep Edit, a podcast devoted to helping tired kids and parents sleep better. We focus on actionable evidence-based sleep advice, so everyone in your home can sleep through the night. Now, a quick disclaimer, this podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice.
[00:00:27] No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and any associated video content are at the user’s own risk. The content on the show is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay obtaining medical help for any medical condition they have.
[00:00:52] Or that their children may have, they should seek the assistance of their healthcare professionals for any such conditions. Nothing stated here [00:01:00] reflects the views of our employers or the employees of our guests. Enjoy the show.
[00:01:09] Arielle Greenleaf: Welcome back to the Sleep Edit our podcast where we talk about all things sleep in children. I am Dr. Craig Canapari. I’m a pediatric sleep doctor,
[00:01:19]
[00:01:19] and I’m Ariel Greenleaf, certified pediatric sleep consultant.
[00:01:23] Craig Canapari MD: Okay, So we thought it would be fun today to talk about, sleep myths, sleep pet peeves things that I think are in common circulation in the world of pediatric sleep and the information that parents get that we don’t think are either particularly useful or accurate.
[00:01:41] Ariel, I think on our list here, you put one of the things we’ve talked about at length wake windows
[00:01:47] Arielle Greenleaf: Yes
[00:01:47] Craig Canapari MD: wake windows are not a thing that are discussed in pediatric sleep doctor school, and we’ll get into the reasons for that. I had not even heard about these before a few years ago.
[00:01:56] And then I started researching and I saw that this was all over [00:02:00] the internet. And I don’t know if you want to take a pass at explaining what weak windows are Exactly.
[00:02:05] Arielle Greenleaf: Yeah.
[00:02:06] Wake windows are essentially age-based windows of time during which your child should be awake before they go back to sleep. So time between sleep periods during the day. Basically, it’s a system to determine when your baby or child is ready to go to sleep for a nap.
[00:02:27] Craig Canapari MD: Yeah, and it was interesting I think the idea behind wake windows is not a bad one, right? For lots of different reasons, parents struggle, especially in infants about the timing of naps. So any system that purports to tell you the ideal formula for when your child should nap seems like a great idea, but I would say the problem is. there’s really not a lot of evidence that these things are particularly predictable.
[00:02:57] Arielle Greenleaf: Sure, and I’m glad to [00:03:00] hear that on your end. It’s basically the same as what I experience, at least with the people that come to me even though there may not be a science, there’s no scientific background to it or there’s no medical background to it for easier babies or go with the flow babies, these formulas can work.
[00:03:18] But those aren’t the people that I’m seeing. Those aren’t the people that come to me and say, I’ve looked these up, I’ve tried them, it’s not working. Is my baby broken? Am I doing something wrong? And that’s where I have a problem with the idea of wake windows. the majority of the people who come to me and are struggling have found these wake windows by Googling or looking on social media and it’s just not working for them.
[00:03:41] And they feel like something’s wrong. And that’s where I start to get frustrated because it is wake windows are literally everywhere. You look as a parent, and you say, how do I get my baby to nap? Just use these wake windows And it can be very confusing and frustrating when it doesn’t work.
[00:03:58] Craig Canapari MD: Yeah. And I think [00:04:00] this is my main problem with it, right? There are parents will say, oh, wake windows really help me with my baby’s naps. I think the problem is i...

To CIO and Beyond! Making good decisions about extinction sleep training

Evidence Based Parenting — Wed, 07 Feb 2024 00:05:00 -0100

In this episode, we talk about the controversial method of 'Cry It Out' (CIO) or Extinction Sleep Training. This approach, often misunderstood and feared, can be a quick and efficient method to improve a child's sleep. We go deep on the criteria for its successful implementation, discussing age-appropriateness, parental consistency, and prioritizing safety and health. We also cover that the method is not suitable for all children or families, and alternative methods like bedtime fading and pick up/put down are also considered. Finally, we cover importance of sleep training for both children and parents to improve the overall family dynamic. (Full transcript and a video are available here).

Here are the three key take-aways from the episode:

Be open to trying different sleep training methods - What works well for one child's temperament may not work for another. Give a new method 3-5 nights before deciding if it's effective.

"Gentle" is not always better - Sitting in the room while ignoring crying (camping out) can actually prolong upset in some young babies. More separation may help them learn to self-soothe faster.

Cry it out is generally safe when done responsively - Research shows no long term emotional harm. But if excessive crying persists beyond expectations, reevaluate and adjust. Be responsive to your baby's needs.

00:00 Introduction to the Sleep Edit
00:03 Discussing Cry It Out (CIO) Method
00:09 Introducing Arielle Greenleaf
01:08 The Controversy Around Sleep Training
02:56 Understanding Different Sleep Training Techniques
03:43 The Importance of Sleep for Children and Parents
04:02 Defining Sleep Training Terms
09:21 The Impact of Parenting Styles on Sleep Training
09:27 The Role of Attachment Theory in Sleep Training
17:03 The Effectiveness of Extinction Sleep Training
24:46 Sleep Training in the Era of Room Sharing
28:14 The Power of Parental Presence
29:12 Understanding the Importance of Age-Appropriate Schedules
29:56 The Role of Routine in Sleep Training
30:58 The Challenges of Nap Time
31:40 Who is Extinction Sleep Training For?
33:35 The Importance of Consistency in Sleep Training
36:54 The First Year of Life: Sleep Expectations and Realities
39:22 The Pitfalls of Sleep Training Methods
42:59 The Role of Feeding in Sleep Training
45:56 Alternatives to Extinction Sleep Training

Links:

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Assistant producer: Theodore Canapari

Ep 2: Sleeping through the night (part 2)

Evidence Based Parenting — Mon, 05 Feb 2024 18:31:33 -0100

In part two of our discussion on helping kids sleep through the night, pediatric sleep expert Dr. Craig Canapari and sleep consultant Arielle Greenleaf tackle night wakings and feedings. (You can find part 1 here, including a video of both episodes). They provide guidance on when night feeds may or may not be necessary, how to handle night nursing for comfort vs nutrition, and tips for transitioning toddlers away from nighttime calories.

Key Takeaways:

– Only a small percentage of sleep issues are caused by medical problems. Most kids need some type of sleep training or behavioral intervention.

– Check with your pediatrician before dropping night feeds – make sure your child is getting enough calories during the day first.

– Night nursing is about more than nutrition – it also provides comfort. Wean slowly if desired.

– Toddlers generally don’t need extra calories at night. But there is little guidance given on transitioning from milk feeds to solids at this age.

Notable Quotes:

“I always like to say I am not, if a sleep consultant starts working with someone and says, without any digging, we’re going to eliminate all feedings overnight really fast, we’re just gonna take ’em all away, run for your life.” – Arielle Greenleaf

“Honestly, a normally growing child over a year of age doesn’t really need those calories at night. And if you find that you are meaning to give milk or anything else during the night you, I give you permission to cut it out and you may want to wean it slowly.” – Dr. Craig Canapari

Subscribe & Follow:

Don’t forget to subscribe to “The Sleep Edit” podcast and follow Dr. Canapari and Arielle Greenleaf on social media for more great sleep advice!

00:02 Introduction and Disclaimer
01:18 Understanding Sleep Disorders in Children
02:03 Medical Problems and Behavioral Interventions
05:14 The Role of Bedtime and Nighttime Awakening
05:18 Feeding and Sleep Patterns
13:44 Adjustment Issues and Sleep Disruptions
18:02 Addressing Nighttime Fears
20:24 Imagining Bedtime Stories
20:41 Addressing Children’s Fears
21:13 The Huggy Puppy Intervention
21:55 Dealing with Trauma and Sleep Difficulties
23:18 Environmental Causes of Nighttime Awakening
24:44 The Impact of Light and Shadows
25:14 The Creepy Doll Story
25:53 Technology and Sleep
26:40 Sensory Disorders and Sleep
27:54 Too Much Time in Bed Syndrome
36:14 The Importance of Independent Sleep
38:28 Closing Thoughts and Contact Information

Questions or feedback? Email us here. We are collecting questions for future Q&A shows!

Links:

Transcript
Copy of Audio sleep throught the night part 2
[00:00:00] Craig Canapari MD: Welcome to the Sleep Edit, a podcast devoted to helping tired kids and parents sleep better. We focus on actionable evidence-based sleep advice, so everyone in your home can sleep through the night. Now, a quick disclaimer, this podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice.
[00:00:27] No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and any associated video content are at the user’s own risk. The content on the show is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay obtaining medical help for any medical condition they have.
[00:00:52] Or that their children may have, they should seek the assistance of their healthcare professionals for any such conditions. Nothing stated here [00:01:00] reflects the views of our employers or the employees of our guests. Enjoy the show.
[00:01:09]
[00:01:09] Craig Canapari MD: Welcome back to the sleep edit. I’m Dr. Canapari. I’m a pediatric sleep expert and author. This is the second part of. The episode with never really Greenleaf, my friend, and the very wise sleep consultant. About the important topic of how to get your child to sleep through the night. The first episode, we discussed the definition of sleeping through the night and what you expect at different ages, sleep onset association disorder, which is the problem that we are generally trying to treat with any sort of behavioral sleep intervention. How having the wrong bedtime can wake your baby up during the night. And medical problems that wake your child up. During the night. So, if you haven’t heard that episode yet, I suggest you go back and listen to that, one first, before continuing with this episode.[00:02:00]
[00:02:03] Arielle Greenleaf: Well, Craig, I have a question for you. What percentage of children have actual medical problems, and then what percentage of normally developing healthy children have need some sort of a behavioral intervention
[00:02:25] Craig Canapari MD: The first one was what percentage of children presenting have actual medical problems? And it’s a really good question, right? Because I could tell you like 1- 3% of children will have sleep apnea, right?
[00:02:38] If they’re obese and they snore, it’s closer to 50%. All comers like presenting to the sleep lab, I’m not sure if anyone has those numbers. But what we see in the, in sleep world is a lot of these problems are multifactorial. And that’s just a fancy way of saying there’s actually more than one cause.
[00:02:54] In medicine we love Occam’s Razor. We’re like, it’s the most which is just stating that simplest single [00:03:00] explanation is the cause of what’s going on. Butnever reallyally as one of my mentors used to say, the patient can have as many problems as they damn well please. So don’t get hung up on that.
[00:03:10] There has to be just one explanation though often, usually there is most children are pretty healthy and, sorry, what was the second part of your
[00:03:17] Arielle Greenleaf: I guess the second part of my question is. There’s there, having been in this industry for almost a decade and seeing such a rise in the industry and a need for sleep support, behavioral, non-medical, I’m wondering what percentage of the average developing child in the United States needs some sort of what, or maybe it’s the parents, maybe the question is, do you think it would be beneficial for parents to have more of an understanding of how to handle sleep to avoid things spiraling out of control?
[00:03:59] [00:04:00] Because I feel like there’s a surge in the need for behavioral sleep specialists like myself.
[00:04:08] I would agree, and there’s a lot of different studies that have looked at this but I’ve seen anywhere between 20 and 50% of parents being concerned enough to tal...

Ep 1: Sleeping Through The Night (part 1)

Evidence Based Parenting — Wed, 24 Jan 2024 20:06:01 -0100

Night time awakenings are THE most common reason that parents bring their child to a sleep physician or consultant. Dr. Craig Canapari and expert sleep consultant Arielle Greenleaf join forces to give advice on the most common reasons that kids wake up at night. The first step to getting your child to sleep through the night is understanding why they are waking up. They address the concept of sleep regressions, the impact of medical conditions such as asthma, acid reflux, and ear infections on sleep, and the importance of consulting a professional when these issues arise. Greenleaf discusses her own journey from a sleep-deprived mother to a pediatric sleep consultant, highlighting the valuable role of sleep consultants in helping families achieve better sleep. Canapari reminds listeners that the goal isn’t about achieving “perfect” sleep but about achieving sleep that enables everyone in the family to feel good and function well in the morning. (Note that this is such a big topic we split it in two-- here is part 2).

00:00 Introduction and Disclaimer
01:06 Meet the Host and Guest
01:41 Arielle's Journey into Sleep Consultancy
03:15 The Impact of Nighttime Awakenings
05:37 Defining 'Sleeping Through the Night'
09:34 Understanding Nighttime Awakenings
09:49 Addressing Early Evening Awakenings
16:06 Understanding Sleep Cycles and Stages
18:35 The Importance of Independent Sleep
24:07 Understanding Your Child's Sleep Patterns
24:27 The Role of Sleep Consultants and Pediatricians
25:04 The Importance of Independent Sleep
26:21 The Misconceptions Around Sleep Training
28:06 The Impact of Developmental Milestones on Sleep
30:19 The Effects of Travel and Illness on Sleep
31:35 Addressing Nighttime Awakenings
37:11 The Role of Medical Issues in Sleep Disruptions
40:34 The Importance of Addressing Health Before Behavior
42:35 Preview of the Next Episode
43:18 Closing Remarks and Contact Information

Links:

Sleep training won't hurt your child
How much sleep do kids need?
What to do about sleep regressions
How to stop night feedings
Things that go bump in the night: Night terrors, sleep walking, etc.
Craig's Book: It's Never Too Late To Sleep Train: The Low Stress Way to High Quality Sleep for Babies Kids and Parents
Why you should ignore annoying things your kids do
Toddler night wakenings: what causes them, what you can do about them
Youtube video link to episodes 1 and 2.

Questions or feedback? Email us here. We are collecting questions for future Q&A shows!

“The Sleep Edit” Trailer

Evidence Based Parenting — Wed, 24 Jan 2024 10:21:41 -0100

Parenting is hard– especially when your child isn’t sleeping well. Because that means you aren’t sleeping well. I’m excited to launch a new podcast tackling the most common sleep issues that parents are facing these days. Why does my child wake up every night? How do I get him out of my bed? Is melatonin safe. Join us twice a month as Dr Craig Canapari (author, sleep expert, and director of the Yale Pediatric Sleep Center) and Arielle Greenleaf (noted sleep consultant) give you the best, evidence based information you need so EVERYONE in your home can sleep better.