Karen Orchansky - Certified Pediatric Sleep Consultant

𝘿𝙖𝙮𝙡𝙞𝙜𝙝𝙩 𝙎𝙖𝙫𝙞𝙣𝙜 - 𝙁𝙖𝙡𝙡𝙞𝙣𝙜 𝘽𝙖𝙘𝙠 𝙀𝙙𝙞𝙩𝙞𝙤𝙣 👻
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It’s that time again… On Nov. 6th we have to turn our clocks an hour.
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Nothing to worry about though. I got you covered! Here are 3 approaches to go about it:
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✨GRADUAL SHIFT:
Starting Tuesday, Nov. 1st, start your morning routine 10 minutes later each day. You shift your whole day 10 minutes later.
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👉🏻Wake windows and sleep duration stays the same, you just shift the schedule.
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✨WEEKEND SHIFT:
The weekend of the time change (Nov. 5th and 6th), expand each wake window by 10-15 minutes (or 30 min if on one nap) and then go back to normal on Monday.
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👉🏻We just want to expand those wake windows a little bit, not pushing the kids to being overtired (which will fire back). That’s why we do it by just adding a few minutes to each wake window. If on one nap and you have a sensitive sleeper, you can do 15 mins extra before nap and then 15 minutes extra before bedtime.
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✨DO NOTHING:
Keep everything the same (the only thing changing is the time, not your schedule).
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This can mean two things:
👉🏻 you have a Winter and a Summer schedule, or
👉🏻you wait until your kid adjusts to the new schedule, but you let them stay in their bed without interacting for an extra hour.
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🥱Which option will you be choosing?
We are going with option 3!
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✏️DM for examples on how each of these approaches would look like.
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“I love waking up at 5 am!” - said no parent ever.
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(🇦🇷 en comentarios)
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Is your kiddo waking up waaay too early?
Early morning wakings fall between 4 and 6 am.
🌙 Anytime before 4 am is considered a night waking.
☀️ Anytime after 6 am (and before 7:30 am) is considered a natural and appropriate time to wake up.
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Common Possible Culprits:
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1️⃣ Baby/child is overtired at bedtime:
Too much time awake before bedtime can cause an overtired child. An overtired child has a harder time to fall asleep and stay asleep - especially during the early am when sleep is lighter.
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2️⃣ Bedtime is too late:
Early bedtimes allow for more NREM (deeper and more restorative) sleep. Bringing bedtime earlier by even 15-30 mins can help.
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3️⃣ The first nap is too early:
Putting baby down for a nap way too early (because they are clearly exhausted) actually reinforces the early waking. We want to follow an appropriate wake window after an APPROPRIATE wake time (6 am), not after the actual time they woke up.
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4️⃣ Parents are reinforcing the early morning wakings:
We are creatures of habit. We all have an internal clock that “makes” us wake up mostly at the same time. The more we reinforce it, the more it will keep happening. Treat any waking before 6 am as you would a middle of the night waking. Baby will learn it is still time to sleep/rest.
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5️⃣ Baby is getting too much or too little daytime sleep:
Too much daytime sleep ➡️ They often don’t sleep as long at night.
Too little daytime sleep ➡️ They are often overtired and can’t sleep well.
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6️⃣ Sunlight is sneaking in:
Light (even minimal) signals our brain it is time to wake up. We sleep lightest between 4 and 6 am. If you add light into the mix, it’s harder to go back to sleep.
Think your room is dark enough? Wave your hand in front of you and if you can see it, it’s not dark enough!
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Think any of these are affecting your kiddo? 🕵🏽Let me know in the comments!
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Like, save and/or share with a friend!
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(🇦🇷 abajo) ‍♀️What is the first thing that comes to mind if I ask you " 𝘄𝗵𝗮𝘁 𝗮𝗿𝗲 𝘁𝗵𝗲 𝘁𝗵𝗲 𝗲𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗼𝗳 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲?"?
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Most people will say: "balanced diet", "exercise", "stress management".
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What about 𝗦𝗟𝗘𝗘𝗣?
Sleep is fundamental! It's the 'foundation' of everything else... you need a good night's sleep for that balanced diet to make sense, to have the energy to workout and to better deal with stress. The same applies to our children.
Bonus: We are better people when we sleep well! (no? just me? 🤪)
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‍🦱"I agree, Karen! But how can I sleep if baby only takes 30-minute naps all day and wakes 100 times per night?"
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🤍I provide support and education to families that want and need to improve their kids' and their family's sleep.
Let's get in touch! We meet you and your family right where you are.
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Do you also better function when you have a good nights sleep? I want to know!
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¿Qué es lo primero que se te viene a la mente si te pregunto: " ¿𝗖𝘂á𝗹𝗲𝘀 𝘀𝗼𝗻 𝗹𝗼𝘀 𝗰𝗼𝗺𝗽𝗼𝗻𝗲𝗻𝘁𝗲𝘀 𝗱𝗲 𝘂𝗻 𝗲𝘀𝘁𝗶𝗹𝗼 𝗱𝗲 𝘃𝗶𝗱𝗮 𝘀𝗮𝗹𝘂𝗱𝗮𝗯𝗹𝗲?"?
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Mucha gente me respondería: "una alimentación balanceada", "ejercicio", "controlar el estrés".
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¿Y el 𝗦𝗨𝗘Ñ𝗢?
Dormir es fundamental. Es la "base" de todo... Necesitas dormir bien para que la alimentación balanceada haga "efecto", para tener energía para ejercitar y para manejar mejor el estrés.
Lo mismo aplica para nuestros hijos.
Bonus: Somos mejores personas cuando dormimos! (¿no? ¿solo yo? )
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‍🦱"Estoy de acuerdo, Karen! Pero, ¿cómo podemos dormir bien si mi bebé solo hace siestas de 30 minutos y se despierta 100 veces por noche?
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🤍Brindo apoyo e información educativa a aquellas familias que necesiten y/o quieran mejorar la calidad y cantidad de sueño de su hija/o y por ende, de toda la familia.
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Escribime por DM! Te acompañamos desde donde estés (no solo físicamente, sino en la situación familiar en la que se encuentren).
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¿Vos también funcionas mejor cuando dormís bien? Contáme!

𝗕𝗶𝗴 𝗗𝗿𝗲𝗮𝗺𝗲𝗿𝘀 𝗚𝗜𝗩𝗘𝗔𝗪𝗔𝗬 ✨𝗦𝗢𝗥𝗧𝗘𝗢 ✨
(🇦🇷 abajo)
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🥳 We are so excited to announce our very first giveaway! There will be 𝘁𝘄𝗼 lucky winners:
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🤩 𝟭𝘀𝘁 𝗽𝗿𝗶𝘇𝗲: Two Week Plan (consultation + customized sleep plan + 2 weeks of follow up support)
🤩 𝟮𝗻𝗱 𝗽𝗿𝗶𝘇𝗲: One hour phone/video consultation to talk all about your little one’s sleep needs/doubts/questions
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To enter:
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1️⃣ Follow (us)
2️⃣ Like and save this photo
3️⃣ Tag at least 3 friends, 1 per comment (+ tags = + entries)
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🎉 𝘽𝙊𝙉𝙐𝙎: Share to your stories and tag me for 10 extra entries!!
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Giveaway ends on 03/24/21 at midnight EST and the winners will be announced on this account’s stories on 03/25/21. BEWARE OF SCAMMERS. Good luck!!🍀
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*Anyone around the 🌍 can participate!
*You can use my service within the next 2 months.
*For babies 4+ months old up to children 5 years old.
*For the Two Week Plan, you need to commit to work together for 2 weeks and no traveling during that time.
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This giveaway is not affiliated, sponsored, or endorsed by Instagram.
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🥳 Estamos felices de anunciar nuestro primer sorteo!!
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Habrá dos afortunadas/os:
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🤩 1er premio: Plan de Dos Semanas (consulta + plan de sueño personalizado + dos semanas de seguimiento)
🤩 2do premio: Consulta telefónica de una hora para hablar sobre tus dudas y responder preguntas sobre el sueño de tu hijo/a
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Para participar:
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1️⃣ Seguí a
2️⃣ Dale like y guardá este post
3️⃣ Etiquetá por lo menos 3 amigos/as, 1 por comentario (más etiquetas = más entradas)
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🎉 BONUS: Compartí este post en tus historias y etiquétame para obtener 10 entradas extra!!
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El sorteo termina el 24/03/21 a medianoche EST y los/as ganadores/as serán anunciados en historias el 25/03/21. CUIDADO CON ESTAFADORES. Buena suerte!🍀
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*Como es un servicio online, cualquiera alrededor del 🌍 puede participar!
*Servicio a ser usado en los próximos dos meses.
*Para bebés de 4 meses hasta niños de 5 años.
*Para el Plan de Dos Semanas, tenés que comprometerte a trabajar juntos por 2 semanas y no viajar hasta completarlo.
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Este sorteo no es esponsoreado ni está afiliado a Instagram.
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Let’s start with some basics...
(🇦🇷 abajo)
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🇱🇷Wake windows
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🌟What are they? It’s the time baby/child spends awake before going back to sleep (nap/bedtime)
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🌟Are they the same for all? No. They depend on your child’s age.
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0-12 weeks: 30 - 90 minutes
3-4 months: 1.15 - 2 hs
5-6 months: 2.5 - 3 hs
7-14 months: 3 - 4 hs
14-24 months: 4 - 6 hs
24+ months: 6 - 6.5 hs
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🌟How do I know what works best for my child? We observe their behavior and sleep cues. If they are rubbing their eyes, cranky, having tantrums, ... it’s too late and they are already overtired.
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🌟 Ideally, we want to put them in crib/bed before the window is over so it’s easier for them to fall asleep (and stay asleep! - topic for another post that’s coming soon)
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⚡️Bear in mind these are just a range. Some children need a little more, some need a little less.
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✍🏻Tell me, have you heard about wake windows before? What’s your child’s wake windows?
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🇦🇷Ventanas de sueño/oportunidad
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🌟Que son? Es simplemente el tiempo que bebe/nene/a pasa despierto entre siesta y siesta o entre siesta y hora de ir a dormir a la noche.
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🌟Son iguales para todos? No. El tiempo aconsejable depende de la edad de bebé/nena/a
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0 a 12 semanas: 30 - 90 minutos
3 a 4 meses: 1.15 - 2 horas
5 a 6 meses: 2.5 - 3 horas
7 a 14 meses: 3 - 4 horas
14 a 24 meses: 4 - 6 horas
24+ meses: 6 - 6.5 horas
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🌟Como se cuánto es lo mejor para mi bebé/nena/a? Observamos su comportamiento y sus señales de sueño. Cuando están irritables, refregándose los ojos, etc. es que ya es tarde y están sobrecansados.
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🌟Lo ideal es acostarlos antes de que termine la ventana de sueño así les es más fácil dormir (y mantenerse dormido- tema para otro post!)
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⚡️tener en cuenta que estos son rangos, hay bebés que necesitan un poquito más y otros un poquito menos.
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✍🏻Contame, sabias de las ventanas de sueño? Cada cuánto duerme tu bebé/nene/a?
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