What is Sleep and Why Do We Need It?

While it may seem obvious to each of us why we need sleep (because, in many ways…it is!), sleep is a complex process that science is only just beginning to understand, and still holds many mysteries.

At its base, sleep is divided into two types: no rapid eye movement (non-REM or NREM) and rapid eye movement (REM) sleep.

For adults, sleep always begins with NREM sleep, the period in which our bodies transition into low frequency brain waves and deep sleep, which causes drops in temperature and blood pressure, slower heart rate and breathing, and the release of hormones that trigger growth and tissue repair. NREM is followed by REM sleep, a phase that shows high brain activity (sometimes more active than we are awake!), with faster breathing, increased heart rate and blood pressure, and dreaming. It is thought that this phase triggers the brain to integrate and process new information.

Our sleep continuously cycles between NREM and REM, but the amount of time needed in each phase and the total amount of sleep needed.

Babies and Sleep

Babies are rapidly developing, need more sleep than we do (and even more than teenagers do). But the amount of sleep and the way they sleep differs from adults and is changing rapidly as they develop.

While babies sleep longer than we do, they cycle between NREM and REM sleep much faster. Interestingly, unlike adults, babies begin their sleep cycle with REM sleep (instead of NREM), and spend about half their sleep time in the REM state. This strongly suggests their developing brains are processing and integrating huge amounts of new information, as they take in a whole new world, each day.

Not only do babies have sleep cycles that differ from our own, but they also have wake windows. Wake windows are the amount of time between waking up after sleep and needing to sleep again. As adults, our wake windows are a full day (with a nap if we’re lucky). But babies wake windows are much shorter and change rapidly as they grow, with significant shifts occurring every few months with developmental milestones.

Baby sleeping peacefully
Sleepy child resting on adult's shoulder

The Importance of Sleep Training

Perhaps contrary to popular belief, we as individuals, and our infants and little ones, often do not intuitively know when we are reaching the end of a wake window, and it is time to sleep. Especially in our modern, fast paced age of artificial lighting, technology, and stimulation, even as adults we often push past our natural wake windows resulting in overtiredness, harder time falling asleep, and poorer quality sleep. 

For these reasons, understanding developmentally appropriate sleep habits and wake windows is essential for getting our babies (and ourselves) the proper amount of good sleep. Furthermore, understanding these developmental milestones is essential in interpreting what your baby is communicating with you, and what they might be ready for. For example, learning when your baby is ready to drop nightly feedings, transition to independent sleeping, add or drop a nap, and more.

Sleeping baby in white shirt resting on someone's arm.

When to Start Sleep Training

While it is absolutely possible to lay healthy foundations for sleep before this age, it is typically recommended to start sleep training between 4-6 months of age, as this is the age when babies begin to develop regular sleep habits and are capable of learning self-soothing and independent sleep behavior. The first year of life in general is an excellent time to start sleep training, with the earlier you start (at that 4 month mark) typically leading to smoother and faster results. However, sleep training can be effective well into toddler years and even into adulthood, with significant shifts in methods and approach for different stages.

I specialize in working with families in early infancy (0-3 months) to establish healthy routines and prepare for sleep training and the baby phase (4 months - 2 years). Although I will work with older children of clients with baby’s needing sleep training to bring the whole family onto the sleep train!

My approach to sleep consulting is grounded in three basic principles:

1. Research + Relationship Based

At its base, pediatric sleep consulting is grounded in the most up to date research not only on sleep, but specifically on infant sleep and infant development, as well as research based sleep coaching techniques.

Intuitively, we all know we need sleep. But our sleep needs and the ways we achieve sleep vary by individual and change as we grow, and it can be difficult to know how to meet these changing needs…especially when we are sleep deprived ourselves.

Furthermore, I specialize in research based, nervous-system care to support long term regulation.

With years working in mental health and education, I have seen first-hand how challenges in regulating ourselves can extend to sleep, daily functioning and relationships.

I am passionate about working with families and babies, from the ground up, to support healthy sleep patterns and whole system regulation from the very beginning.

2. Tailored to You

There are a wide variety of sleep training methods to help you, your family and your little one reach your specific sleep goals in the way that feels good for you.

Oftentimes parents come to sleep training, desperate for help with their baby’s (and their own..) sleep, but with one fixed idea about what sleep training is. One fixed idea that maybe doesn’t feel right for them…

I have been trained in a wide variety of sleep training approaches. All of which are grounded in research, all shown to be safe and effective in developing independent, healthy, developmentally appropriate sleep habits. I also have years of experience and education working with people of all ages in mental health and education services.

The reality is, different approaches work for different people and different situations. I use my expertise and training in research and methodology, as well as my years of experience attuning to my client's needs, to create a unique sleep plan that is specially designed to support you. This process should feel good.

3. Mindful, Compassionate, and Trusting.

Whether this is your first baby, or you are growing your family, bringing a new human into the world is a uniquely exciting yet vulnerable time.

If you are a new parent, you may be feeling overwhelmed, anxious and unsure of what to do and how to best care for this wonderful little person who has entered your world. Or perhaps you have been surprised by how different your newest little one is from their older siblings, and finding your previous methods don’t work to support their needs in the same way.

Regardless of your situation, we all have moments of uncertainty, and we all deserve and need support in times of transition.

Having a baby is constant newness and transition, and adding sleep deprivation to the mix can be overwhelming, to say the least.

My approach brings mindful awareness to the preciousness and rawness of this time in your life, endless compassion for the process, and perhaps most importantly, trust in the process.

Our fears, anxiety and doubts are most active when we are learning something new and sleep deprived (read: parenthood). Its ok! Both you and your baby are capable of getting better sleep and it will get better!

Contact me at: sleepfoundations@gmail.com to sign up or learn more.

Please include some information on your situation so I can best support you in moving forward.

Feedback From Families

  • Baby swaddled and ready for independent sleep in their crib

    Gus

    “It was comforting to having an expert who we could vent our frustrations to, and who had constructive feedback. Rae understood the challenges we were facing, she helped put them in perspective, and she gave us actionable suggestions to start making changes.”

  • Baby peacefully falling back asleep independently and with no crying or fussing

    Julia

    “While the initial plan didn't fully reflect the schedule I outlined during our in-depth intake, Rae was very responsive and quickly made adjustments when I raised my concerns. That impressed me.

    Rae was incredibly affirming and supportive throughout the process. I truly appreciated how she validated our experiences and observations, making us feel heard and trusted in our own judgement.”

  • Laughing baby wrapped in a patterned blanket while the caregiver gets them ready for bed in the bedtime routine

    coming soon:)

  • coming soon:)

Contact Me

To learn more or get the process started please fill out the form below. Including some information about yourself, your baby and your situation is encouraged so we can start to see if sleep consulting is the right step for you.