How Sleep Training Your Baby Can Reduce Anxiety and Depression for New Moms: Evidence-Based Research

As a Registered Clinical Counsellor and Pediatric Sleep Coach, I often work with new moms who are struggling to get enough sleep. Sleep deprivation can have a wide range of negative effects on our physical and mental health, from decreased immune function to increased risk of depression and anxiety.

But what if I told you that sleep training your baby could actually help reduce anxiety and depression? It may sound too good to be true, but there is actually a growing body of research to support this claim.

One study published in the journal Pediatrics found that moms who participated in a sleep training program reported significantly lower levels of depressive symptoms than those who did not. The study followed 43 mothers of infants aged 6-16 months who were experiencing sleep problems. Half of the mothers participated in a sleep training program that involved gradual extinction, while the other half received no intervention. After two weeks, the moms in the sleep training group reported significantly lower levels of depressive symptoms than their counterparts.

Another study published in the Journal of Child Psychology and Psychiatry found that sleep training can also help reduce maternal anxiety. The study followed 80 mothers of infants aged 6-16 months who were experiencing sleep problems. Half of the mothers participated in a sleep training program that involved graduated extinction, while the other half received a control intervention. After two weeks, the moms in the sleep training group reported significantly lower levels of anxiety than those in the control group.

So why does sleep training have such a positive effect on maternal mental health? For one, it can help moms get the rest they need to function at their best. When you're not constantly waking up throughout the night to tend to your baby, you'll be better rested and more able to cope with the challenges of motherhood.

But there's also a psychological component at play. When you're able to successfully get your baby to sleep independently, you may feel a sense of accomplishment and empowerment. This can help boost your self-esteem and confidence as a parent, leading to a more positive outlook overall.

Of course, it's important to remember that sleep training is not a one-size-fits-all solution. Every family is unique, and what works for one may not work for another. As a pediatric sleep coach, I always work with families to find an approach that feels right for them and their family’s unique needs.

But if you're a new mom struggling with anxiety or depression, it's worth considering sleep training as a potential solution. With the right approach and mindset, it can be a powerful tool for improving your mental health and overall wellbeing.

In conclusion, research suggests that sleep training can help reduce anxiety and depression for new moms. By helping moms get the rest they need and promoting a sense of empowerment and accomplishment, sleep training can have a positive impact on maternal mental health. As always, it's important to work with a professional to find the approach that's right for you and your baby's unique needs. If you are wanting to get started, you can schedule a 15 min intro call today.

"The Benefits of In-Person Counselling: Why Being There Matters" North Vancouver Counselling

As a Registered Clinical Counsellor in North Vancouver, I've had the opportunity to work with many clients over the years. While online therapy has become more common due to the pandemic, I want to take a moment to speak to the benefits of in-person counselling.

First and foremost, in-person counselling allows for a deeper connection between therapist and client. Being in the same physical space allows for nonverbal communication and a sense of presence that simply can't be replicated online. This can lead to a greater sense of trust and comfort, which is essential for effective therapy.

In-person counselling also provides a break from the digital world. We spend so much of our time in front of screens these days, and it can be refreshing to have a break from that. By stepping away from technology and focusing on the present moment, clients can feel more grounded and connected to themselves.

Research also supports the benefits of in-person counselling. A study published in the Journal of Affective Disorders found that in-person therapy was more effective than online therapy for depression and anxiety. Another study published in the Journal of Counseling Psychology found that clients who received in-person therapy reported greater satisfaction with their treatment than those who received online therapy.

Of course, I understand that in-person therapy isn't always possible or practical. That's why I offer both in-person and online therapy options for my clients. However, if you're able to come to my counselling office in North Vancouver, I highly recommend it.

If you're struggling with anxiety, depression, trauma, relationship issues, or other challenges, I encourage you to reach out and book a free 15-minute intro call with me. During this call, we can discuss your needs and determine if in-person therapy or online therapy is the best option for you. You can book your free intro call and counselling sessions on my website. I look forward to hearing from you.

My office is located at #107-1940 Lonsdale Ave at 20th Ave E and Lonsdale in North Vancouver, BC. Online therapy is available for BC residents.

Why Summer is the Perfect Time to Keep Up with Your Counselling Sessions

North Vancouver Counselling

Summer months are often associated with relaxation and spending time outdoors. However, for many people, it can also be a stressful time due to changes in routine, social pressure, and other factors. Despite this, some individuals may consider ditching their counselling sessions during the summer months. This decision can lead to significant setbacks in their mental health progress. Here are a few reasons why you should keep up with your counselling this summer:

1. Coping with Seasonal Changes

Seasonal changes can impact mental health. In fact, research indicates that there is a correlation between seasonal changes and depression, anxiety, and other mental health conditions (Rosenbluth et al., 2016). Counselling can help individuals develop coping mechanisms for handling seasonal changes and the emotional challenges that come with them.

2. Addressing Summer-Related Stressors

Summer months can come with their fair share of stressors, such as social events, family gatherings, and travel. For some individuals, these events can be overwhelming and anxiety-provoking. Counselling can provide a safe space to discuss these stressors and develop strategies for managing them.

3. Maintaining Routine and Progress

Counselling is a process that takes time, effort, and consistency. Ditching sessions during the summer months can disrupt the progress made in previous sessions and interfere with establishing a routine. Consistency is key, and continuing counselling through the summer can help to maintain progress and establish a routine that can be carried through to the fall.

In conclusion, summer should not be a time to take a break from counselling. Instead, it should be seen as an opportunity to continue making progress and addressing mental health concerns. By maintaining consistency, individuals can develop the skills and strategies needed to cope with seasonal changes and stressors that come with the summer months.

If you are looking to start of continue counselling this summer, you can book a session with me through my website at https://kelseyatkinsoncounselling.janeapp.com/#/staff_member/1

References:

Rosenbluth, M., MacQueen, G. M., & McIntyre, R. S. (2016). Depression in the summer: A review of the literature. Psychiatry research, 239, 113-122.

FAQ: Should I sleep train my baby? Sleep Consultant Vancouver

Sleep training is a term that can often strike fear into the hearts of new parents. Perhaps you've heard horror stories of letting your baby "cry it out" for hours on end, or maybe you've been told that sleep training is simply not natural or necessary. Whatever the reason, there's no denying that sleep training can carry a lot of negative stigma. But is it really something to be feared?

As a pediatric sleep coach, I've seen firsthand the benefits of sleep training for both babies and parents. But before we get into that, let's take a closer look at what sleep training actually is.

At its core, sleep training is simply a way to help your baby learn how to fall asleep and stay asleep on their own. This can involve a variety of methods, from gentle approaches like fading to more structured techniques like cry it out. The key is to find an approach that works for you and your baby's unique needs.

So why consider sleep training? For one, it can help improve your baby's overall sleep quality, leading to better health and development. It can also help establish healthy sleep habits that will benefit them for years to come.

But perhaps most importantly, sleep training can also help you as a parent. When your baby is sleeping better, you'll be better rested and more able to care for them during the day. Plus, you'll have more time to take care of yourself, recharge your own batteries, and spend time with your partner.

So why all the negative stigma around sleep training? There are a few reasons. For one, some people believe that sleep training goes against the natural instincts of both parent and child. However, it's important to remember that every family's situation is unique, and what works for one may not work for another. The key is to find an approach that feels right for your family and your parenting style and values.

Another reason for the negative stigma around sleep training is the fear of letting your baby cry. But here's the thing: most sleep training methods actually prioritize responding to your baby's needs and providing comfort and reassurance as they learn to fall asleep independently. This can involve checking in on them at regular intervals, offering soothing words or touches, and gradually reducing the amount of assistance you provide over time.

Of course, sleep training isn't for everyone, and that's okay. Some families may choose to co-sleep or use other methods to help their baby sleep through the night. But if you're considering sleep training, don't let negative stigma or judgment hold you back. With the right approach and mindset, sleep training can be a positive and empowering experience for both you and your baby.

In conclusion, sleep training can be a helpful tool for parents looking to establish healthy sleep habits for their babies. By changing our mindset around sleep training and understanding the benefits it can provide, we can help remove the negative stigma that surrounds it and empower parents to make the best choices for their families. If you are wanting to find out if we’d be a good fit in working together feel free to schedule a free 15-minute intro call.

Sleep Consultant Vancouver: Tips for traveling with a baby this summer

Summer is a great time to travel with your baby, but it can also be challenging. To make sure your trip goes as smoothly as possible, here are six tips for traveling with a baby in the summer:

1. Stay Hydrated: When traveling in the summer, it's important to stay hydrated, especially for babies. Make sure to bring plenty of water or formula, and offer it to your baby frequently throughout the day.

2. Dress Your Baby Appropriately: It's important to dress your baby appropriately for the weather. Choose lightweight, breathable clothing that will keep your baby cool and comfortable in the heat.

3. Use Sun Protection: Protect your baby's delicate skin from the sun by using a baby-friendly sunscreen with an SPF of at least 30. You may also want to bring a hat and lightweight blanket to provide additional shade.

4. Plan for Hot Weather: If you're traveling to a hot destination, make sure you're prepared for the heat. Choose accommodations with air conditioning or fans, and plan activities during the cooler parts of the day. You might also want to bring a small spray bottle filled with water to mist your baby and help keep them cool. Additionally, if you're traveling with a car, make sure the air conditioning is working properly and that your baby's car seat is not in direct sunlight.

5. Pack a Portable Fan: Bringing a small, portable fan can be a great way to keep your baby cool and comfortable while traveling in the summer heat. Look for a fan that's battery-operated or rechargeable, and make sure it has a cover or guard to protect your baby's fingers.

6. Consider a Baby Pool: If you're traveling to a destination with a pool or beach, consider bringing a small inflatable baby pool. This can be a great way to keep your baby cool and entertained while protecting them from the sun and any potential hazards in the water. Just make sure to supervise your baby at all times and choose a pool with a shaded area.

If you are looking for help with your baby’s sleep, contact Kelsey Atkinson, RCC and Sleep Consultant in Vancouver. Hope these tips are helpful for you. Happy travels!

Sleep Consultant Vancouver: The importance of a bedtime routine

A consistent bedtime routine is an essential part of promoting healthy sleep habits in babies. Research has shown that a predictable bedtime routine can help infants fall asleep faster and stay asleep longer throughout the night. A bedtime routine can also help reduce the incidence of sleep problems such as night waking, nighttime fears, and resistance to bedtime.

According to a study conducted by Mindell et al. (2009), a consistent bedtime routine was associated with improved sleep outcomes in infants. The study found that infants who had a consistent bedtime routine fell asleep faster, woke up less often, and had fewer night wakings than those without a consistent routine.

A baby bedtime routine can include a series of soothing activities that help your baby wind down and prepare for sleep. Here's an example of what a baby bedtime routine could look like:

1. Bath time: A warm bath can help your baby relax and unwind before bed. Use this time to play some gentle music, massage your baby with lotion, or simply enjoy some quiet bonding time.

2. Diaper change and pajamas: After the bath, change your baby's diaper and dress them in comfortable pajamas.

3. Feeding time: Depending on your baby's age and feeding schedule, you may choose to offer a bottle or breastfeed your baby before bed. This can be a comforting and relaxing activity for your baby.

4. Story time: Reading a story or singing a lullaby can help your baby wind down and prepare for sleep. Choose a quiet and calming book or song to avoid overstimulation.

5. Bedtime: Place your baby in their crib while they are still awake but drowsy. This will help them learn to fall asleep on their own and prevent nighttime awakenings.

A consistent bedtime routine is an essential part of promoting healthy sleep habits in babies. However, it is only one part of the sleep puzzle, and there may be other factors that contribute to sleep problems in babies. As a baby and toddler sleep consultant, I can work with parents to identify and address any underlying sleep issues and create a personalized sleep plan tailored to their baby's needs. By working together, I help parents and their babies get the sleep they need to thrive.

Darkness and baby sleep: Sleep Consultant Vancouver

It's no secret that sleep is essential for a baby's development and growth. Studies have shown that sleep plays a crucial role in cognitive, emotional, and physical development, and that sleep deprivation can have long-term effects on a child's health.

One factor that can significantly impact a baby's ability to fall asleep and stay asleep is the level of light in their sleep environment. Research has shown that exposure to light, even low levels, can disrupt the natural sleep cycle and make it harder for babies to fall asleep and stay asleep.

In fact, a study published in the Journal of Physiological Anthropology found that exposure to light during sleep can suppress the production of melatonin, a hormone that regulates sleep and wake cycles. This can lead to sleep disturbances and make it harder for babies to fall asleep and stay asleep.

That's why it's essential to create a super dark environment for your baby's sleep. Using blackout curtains or shades can help block out any light from outside sources, such as streetlights or car headlights. Additionally, avoiding the use of nightlights or other sources of light in the baby's room can help create a more conducive sleep environment.

In a study published in the Journal of Sleep Research, researchers found that infants who slept in a darkened room had longer sleep durations and more consolidated sleep compared to infants who slept in a room with low levels of light.

Creating a super dark sleep environment can also help establish healthy sleep habits for your baby, as it can help signal to them that it's time to wind down and go to sleep.

In summary, creating a super dark sleep environment is crucial for a baby's sleep and overall health. By blocking out any sources of light and creating a cozy, dark sleep space, you can help your little one get the restful sleep they need for optimal development and growth.

References:

1. Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B. S., Rajaratnam, S. M. W., Van Reen, E., … Lockley, S. W. (2011). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472. https://doi.org/10.1210/jc.2010-2098

2. Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A Nightly Bedtime Routine: Impact on Sleep in Young Children and Maternal Mood. Sleep, 32(5), 599–606. https://doi.org/10.1093/sleep/32.5.599

3. Sekeroglu, M. R., & Yazici, Z. M. (2018). The effect of light exposure during sleep on infant and childhood development. Journal of Physiological Anthropology, 37(1), 10. https://doi.org/10.1186/s40101-018-0173-8

4. Sadeh, A., Tikotzky, L., & Scher, A. (2010). Parenting and Infant Sleep. Sleep Medicine Reviews, 14(2), 89–96. https://doi.org/10.1016/j.smrv.2009.05.003

Working with me: Sleep Consultant Vancouver

Are you struggling with your baby or toddler's sleep patterns? Do you find yourself waking up multiple times a night to attend to your child's needs? Are you feeling exhausted and overwhelmed with the constant lack of sleep?

As a child sleep expert and therapist, I can help you overcome these challenges and get the sleep you and your child need. My qualifications include being a Certified Sleep Consultant, Master’s level Clinical Counsellor, working as a therapist in infant mental health and perinatal mental health, and being a Certified Circle of Security Facilitator.

I am a person-centered therapist, which means I work with parents to meet them where they are at in their journey. I understand the unique challenges that come with being a parent, and I am here to support and guide you through the process.

One of the most common issues that parents face is sleep deprivation. Lack of sleep not only affects your child's development but also your overall quality of life. As a parent of two toddlers myself, I understand firsthand the struggles that come with sleep deprivation.

That's why I use a holistic approach to help parents establish healthy sleep habits for their children. I will work with you to understand your child's individual needs, schedule, and temperament to create a personalized sleep plan that works for your family.

I am knowledgeable about different sleep training methods and can help you find the best approach that works for you and your child. I will also provide you with the tools and resources you need to implement the sleep plan successfully.

In addition to improving your child's sleep patterns, working with me will also improve your overall quality of life. You will have more energy, feel less stressed, and be able to enjoy your time with your child more fully.

Don't continue to struggle with your child's sleep patterns. Contact me today, and let's work together to create healthy sleep habits for your child and your family.

Sincerely,

Kelsey Atkinson

Sleep Consultant Vancouver FAQ: Will my attachment with my baby be affected by sleep training?

Sleep training is a controversial topic among parents. While some swear by it, others worry that it may harm the attachment between parent and child. However, research has shown that sleep training does not have any negative effects on attachment and may even have some positive benefits.

Attachment is a deep emotional bond between a child and their primary caregiver. It is formed through consistent and responsive care, which helps the child feel safe, secure, and loved. Some parents worry that sleep training, which involves teaching a baby to fall asleep on their own, may disrupt this bond.

However, studies have shown that sleep training does not have any negative effects on attachment. In fact, it may even improve attachment by helping parents to be more responsive to their baby's needs during the day. When parents are well-rested, they are better able to engage with their baby and respond to their cues.

Another concern some parents have is that sleep training may cause their baby to feel abandoned or neglected. However, research has shown that babies who are sleep trained do not experience more distress than those who are not. In fact, some studies have found that babies who are sleep trained cry less and are more content during the day.

It is important to note that there are many different methods of sleep training, and some may be more gentle or gradual than others. Parents should choose a method that feels comfortable for them and their baby and should always prioritize their baby's emotional needs. Responsive parenting is still important during sleep training, and parents should be prepared to comfort their baby if they become upset.

In conclusion, sleep training does not have any negative effects on attachment and may even have some positive benefits. Parents should choose a method that feels comfortable for them and their baby and should always prioritize their baby's emotional needs. When working with me, I will help you decide on a method and plan that best aligns with your parenting philosophies, personality and baby’s temperament. With a solid plan, a little patience and perseverance, most babies can learn to fall asleep on their own, and parents can enjoy a more restful night's sleep.

Sleep Consultant Vancouver FAQ: Should my baby use a pacifier?

A common question I often get asked from parents is if their baby should stop using a pacifier. This is completely a parental preference as there are many benefits of using soothers. Pacifiers are a great way to help your baby sleep, and they can also help reduce the risk of SIDS. The American Academy of Pediatrics (AAP) recommends pacifier use until at least 12 months of age, if not longer.

Sucking on a pacifier could reduce SIDS risk.

Pacifier use has been shown to reduce SIDS risk by up to 95%, according to a study published by Matern Child Health Journal (2012). Pacifier use decreased the risk of SIDS even more when the infant was sleeping in the prone/side position, bedsharing, and when soft bedding was present.

Pacifiers can help babies calm down.

Pacifiers can also help babies calm down. Pacifiers have been shown to reduce crying during painful procedures like vaccinations or blood tests. This benefit has led some hospitals to offer a soother after certain medical procedures--a practice called "soothing."

Pacifiers can be used to comfort fussy babies at night.

Babies who use pacifiers may fall asleep faster, stay asleep longer and sleep better during the night. When choosing a pacifier for your baby, look for one that is soft and pliable so it's easy for them to suck on. The nipple should also have holes in it so air can flow through as they suckle.

If you're using a pacifier at bedtime, try placing it in your child's mouth right before putting them down for naps or bedtime; this will help them associate sucking on their binky with falling asleep. If you are concerned with your baby losing their soother at night, try a “glow in the dark” soother so that they can find it in their crib. Alternatively, you can place a handful of soothers around them so there is always one close.

Pacifiers can soothe colicky or teething babies.

Soothers can be a lifesaver for babies who are teething or colicky. Babies who are uncomfortable will often suck on a pacifier as a way to self-soothe, and this can help them sleep better at night.

Conclusion

Pacifiers are an excellent tool for soothing your baby. They can be used to comfort fussy babies at night, soothe colicky or teething babies, and reduce SIDS risk. Remember that the best way to select a pacifier is by trial and error. If your baby has never been interested in taking a soother, don’t sweat it! Often babies will instead suck their thumbs or fingers. That said, all babies are different and will figure out other ways to self-soothe as well. If you have questions about whether using a pacifier is right for your baby, let me know.