Average sleep needs: Year 1

Sleeping is for Suckers!
Sleeping is for suckers!

These resources are from the Baby Whisperer. I didn’t really find her book that useful overall, but these two charts have been really helpful for us. See, I read the book for you and now provide the only takeaways worth having 😉 …For the first few months, Bailey would sleep anywhere whenever he needed to sleep, but as he became more interested in the world, he became much worse at going to sleep when he needed the sleep. We had to implement a schedule to make sure he had the downtime to take naps – you may or may not have this issue. If you have this issue, read on.

Back when Bailey could sleep any where!
Back when Bailey could sleep anywhere!

I also didn’t understand that when they say 2 hours awake time, they mean baby should be asleep at the 2 hour mark. That means that for several months you may feel like you’re spending a lot of time winding down baby for naps. You may even feel like a prisoner to baby’s nap needs, but your reward should be more sleep at night and a more cheerful baby.

Average awake time for babies
Newborn 50-60 mins
1 month 60 mins-hour and 15
2 months 1 hour and 15 – 20 mins
3 months 1 hour and 20 – 30 mins
4 months 1 hour and 45 – 2 hours
5 months 2 hours – 2.30 hours
Late 5 months/early 6 months 2.25-3 hours
6.5 – 7 months 2.75-3.15 hours. Some are getting more.
8 – 10 months 3 – 4 hours. Some are getting more.
11 – 12 months 3.5 -4.5 hours. Some are getting more if moved early to 1 nap***Remember these are guidelines, NOT rules, so if you feel that your baby is not yet ready for these A times, please do not force them, as this will cause further problems. PLUS, if the wake time is 2 hours, that means baby should be asleep at the 2 hour mark not getting ready to go to sleep.***

Average sleep patterns

Age Total Sleep needs per day Typical Nap patterns Night patterns
Newborn 16-20 hours  Nap 1-2 hours in every three hours 5-6 hours at night#
1-3 months 15-18 hours Three naps, 1.5 hours each + catnap 8 hours at night#
4-6 months 15-18 hours Two naps, 2-3 hours each OR; 3 naps; 2 2hr naps & 1 45min catnap 10-12 hours at night
6-8 months 14-18 hours Two naps 1-2 hours each 10-12 hours at night
9 months old 14-17 hours 2 naps of 1.5 hours each 11-12 hours at night
1 year old 14-16 hours 2 naps, 1 of 1 hour and 1 of 1.25-1.5 hrs 11.5hrs at night

16 Sleep tips: ages 0-12 months… if you’re into schedules

I love lovies
I love lovies

Baby not sleeping as long as you think he can? Baby waking up way too early in the morning? Here are my biggest takeaways from the first year of sleep meets Bailey….this post may not be for the faint of heart when it comes to planning sleep.

  1. Baby is probably the easiest to go out with for the first 6-8 weeks of life, of course mama may not be so excited about going out at that point in birth recovery, but seriously try to take advantage of bringing baby out to dinner, brunch, lunch, whatever! Ok, that wasn’t a sleep tip exactly, but still worth mentioning!
  2. Reflux can cause sleep issues early on in life. If baby gets hiccups a lot, spits up a lot, arches her back after or during nursing/drinking; and wakes up screaming periodically and seems to settle when more vertical….you could be dealing with reflux. Getting an antacid prescription from the ped and/or modifying your diet or formula can buy you more hours of sleep. Other tips include a) keep baby upright for 20 minutes after nursing/feeding b) burp baby often while nursing/feeding c) elevate one side of the bassinet/crib d) let baby take naps in a baby rocker or swing so they are more upright
  3. Around 4-5 months, baby’s sleep develops into more of an adult pattern meaning they have lighter periods of sleep and may stop falling asleep anywhere/when they need sleep. This can lead to overtired fussy babies that wake up more and more thru the night and drive parents bonkers with sleep deprivation!
  4. If you swaddle and the baby starts breaking out of the swaddle, learn the double swaddle technique. It looks kinda crazy, but It is Awesome.

    The double swaddle in action
    The double swaddle in action
  5. Once you’ve hit month 4/5, keeping baby on a sleep schedule for naps and bedtime can really help consolidate night time sleep and do away with early wake ups….here is a good chart to keep in mind from the Baby Whisperer:

    Awake time for babies
    Newborn 50-60 mins
    1 month 60 mins-hour and 15
    2 months 1 hour and 15 – 20 mins
    3 months 1 hour and 20 – 30 mins
    4 months 1 hour and 45 – 2 hours
    5 months 2 hours – 2.30 hours
    Late 5 months/early 6 months 2.25-3 hours
    6.5 – 7 months 2.75-3.15 hours. Some are getting more.
    8 – 10 months 3 – 4 hours. Some are getting more.
    11 – 12 months 3.5 -4.5 hours. Some are getting more if moved early to 1 nap***Remember these are guidelines, NOT rules, so if you feel that your baby is not yet ready for these A times, please do not force them, as this will cause further problems. PLUS, if the wake time is 2 hours, that means baby should be asleep at the 2 hour mark not getting ready to go to sleep.***

  6. At that 4/5 mo mark, aim for 3 naps a day. Naps are more restorative if they’re an hour or longer. Though the third nap is often a shorter cat nap.
  7. As the first year goes on, you may want to aim for naps around 10am and 1/2pm.
  8. If you think they’re waking up because of teething pain, give them ibuprofen! They will sleep, therefore you will sleep!
  9. 6 months or later: If baby is waking up crazy early in the morning and/or waking up crying multiple times during the night it may be a sure sign of being overtired. You may want to move bedtime earlier and get that nap routine more tightened up. The other totally random culprit for early wake ups is if the morning nap is too close to waking up for the day. A combo of an early bedtime and then extending the awake time before the first nap can help iron out the issue.
  10. Any schedule change can take 3-5 days to make a difference.
  11. If it’s a growth spurt, you are screwed – a lot of babies want to eat more during the night and you should probably help them out. This rule of thumb applies until you have them pretty solid on solids 🙂 However, a growth spurt usually lasts 3-5 days.
  12. It’s ok to let them cry a little before going to them at night – they might just resettle on their own! Oh, and once you’re past the swaddling stage, give your baby a lovie. It will help them self soothe to sleep.
  13. CIO does not work for everyone. Before you try it after your ped and all your friends tell you that you have to do it, at least read Ferber’s book first so you can read about how SCHEDULE is just as important!
  14. Read Healthy Sleep Habits, Happy Baby. And visit www.babywhispererforums.com for lots of useful tips
  15. If you’re lucky, you will have a good sleeper and you won’t need to use any of these tips. BUT just remember that it’s totally normal for babies to not sleep through the night even at a year. You are not alone! But hopefully, you are not in this club…
  16. My kid has been going to bed between 6pm and 7pm since he was 7 months old. If he goes to bed later than that, he wakes up multiple times a night and much earlier in the morning. It’s because his naps are on the shorter side. Before I had a kid, I thought this was crazy talk. But really, I’ve tried a later bedtime and it does not work! If it’s not working for you, give in and move bedtime earlier!
The super cute sleep days
The super cute sleep days

p.s. who knew I would read so many books and be so crazy about sleep?? I’m a terrible planner, but I seriously love my sleep. So these tips are really all about my own self preservation! B might not be the best sleeper, but he’s not the worst. And he sure is happy most of the time!

Ultralite – week 5: The End!

instagram me
instagram me

I made it y’all!

Five weeks on the Ultralite program and I had my final meeting earlier today. It has been an  incredibly rewarding weight-loss program. I’ve lost weight. I’ve lost inches. I’ve learned about portion control and how to ratio my protein and carbs to maintain good energy through the day.

When I started the program, I had completed four weeks of crossfit (including eating more paleo-style). During the crossfit month, I lost 7lbs, plus a total of 7 inches from various body parts. At the end of the Ultralite month (while still doing crossfit), I lost a total of 11lbs. And in terms of inches, I lost 3.5 inches from my chest, 2.5 inches off my waist, 2 inches off my bootie and 2 inches of my thigh (yep, that’s 10 more inches off my body!). Best of all, I am below my pre-pregnancy weight; I have great energy; and I fit into my pre-pregnancy clothes. Yay! The only thing I’m missing is pictures. boo 😦

Next Steps

For the next month, I will slowly incorporate back higher carb veggies and fruits. In general, I’ll aim for a cup of veggies and about 120 grams of protein at each meal. Generally, I’ll avoid grains, dairy and legumes. I am allowed one serving a day if I want it, but my body just seems to feel so much better without the stuff. It’s nice to have tools that I can use in the future if my energy starts to flag or if my weight starts to creep up.

And now, I’m looking forward to a more varied diet and more varied workouts at the crossfit gym!

p.s. The worst part of doing the diet was not the portioning or the eating tons of green vegetables or depriving myself of sweets and starches. The worst part was the surprising lack of support at my office! My coworkers were constantly trying to get me to go get treats with them. They gave me a hard time about how strict the diet was and they kept insisting that it was just water weight and that it would all come back as soon as the diet ended. It was kind of shocking because on the one hand they would cheer me on about going on the diet, but on the other hand they would try their hardest to drag me to froyo and to get me to cheat. Luckily, I was really committed to following the diet and was prepared for the challenge. In reward, I have gotten a lot of compliments around the office on how much weight I’ve lost and how good I look. In fact one woman signed up with Dr. Tara Skye-Goldin to do the program herself!