#322: Healthy Sleep Solutions with Cara Walker from The Well Rested Mama

Sleep issues can cause a lot of stress for the entire family! I am a mother just like you, so I can empathize with multiple night-wakings and sleep-deprived seasons. This is why I invited sleep expert Cara Walker from Well Rested Mama to do this interview with me and help teach about sleep. In this episode we talk about the circadian rhythm and at what age it develops, what normal expectations to have with sleep issues for our littles, how to establish healthy sleep habits at any age, tips for older kids who wake too early or middle of the night and so much more! This interview comes directly from my Doctor Mom Membership program where I love to support you Doctor Moms with my tried and true holistic protocols for common pediatric conditions (think fever, runny nose, cough, anxiety, and more) and sleep is one of the conditions I cover as well. I invite experts to co-teach with me to help empower you mamas in how to navigate the conditions and stages you will inevitably be faced with. Cara shares practical tips so you can be a proactive parent! Topics Discussed: The circadian rhythm and at what age it develops What normal expectations we can have with sleep issues for our littles Establishing healthy sleep habits at any age Wake windows for infants Sleepy cues for infants and toddlers How a feeding schedule can help with sleep Tips for older kids who wake too early or wake in the middle of the night And more! Show Notes: Visit Cara's website Follow @wellrestedmama on Instagram Check out Cara’s Guides and Services: Use code DOCTORMOM for 10% off any guide! Click here to learn more about Dr. Elana Roumell’s Doctor Mom Membership, a membership designed for moms who want to be their child’s number one health advocate! Click here to learn more about Steph Greunke, RD’s online nutrition program and community, Postpartum Reset, an intimate private community and online roadmap for any mama (or mama-to-be) who feels stuck, alone, and depleted and wants to learn how to thrive in motherhood Listen to today’s episode on our website My name is Cara Walker and I am so blessed to be married to not only my best friend, but the most amazing dad to our three beautiful children! As we embarked on our parenting journey in 2015, we knew our lives would be forever changed. Throughout my pregnancy, my husband and I often heard comments regarding sleep and how we would apparently never get to experience it again once the baby arrived. “Sleep now because you’ll never sleep again” was a crowd favorite. Being an elementary school teacher, I know that children thrive on routine and structure. There had to be a way to provide my child with the sleep he needed; so my research began. My sister had previously worked with The Cradle Coach, a sleep consultancy firm based out of South Florida. They helped guide her daughter towards a healthy sleep foundation and I witnessed it happening. I saw how structured her days were and how much sleep she was getting at night. I saw how energized and peaceful she was while awake. I saw the amazing benefits it brought to her entire family! The day I put my 9-week-old on a regular sleep schedule was when our lives truly changed for the better. Our days now had consistency. He was following predictable nap and feeding schedules. Everything fell into place. By 3 months old, he was sleeping through the night (12 hours straight) and happier than ever during the day! Fast forward 2 years to our daughter being born; I was able to implement a healthy sleep foundation from the beginning and her schedule has always been amazing. I understand the struggle of being a tired mom and constantly trying to guess what your child needs or wants. As a new mother, you feel like the world is watching and pressuring you to do everything perfectly; that in itself can be exhausting. By implementing a consistent daily schedule and routine, I have created a positive sleep foundation for our family. Our lives are significantly easier and more stable. Becoming a sleep consultant was one of the best decisions I have made. I love helping frustrated parents succeed while overcoming sleep deprivation and helping their children! This Episode’s Sponsors  Enjoy the health benefits of PaleoValley’s products such as their supplements, superfood bars and meat sticks.  Receive 15% off your purchase by heading to paleovalley.com/doctormom  Discover for yourself why Needed is trusted by women’s health practitioners and mamas alike to support optimal pregnancy outcomes. Try their 4 Part Complete Nutrition plan which includes a Prenatal Multi, Omega-3, Collagen Protein, and Pre/Probiotic. To get started, head to thisisneeded.com, and use code DOCTORMOM20 for 20% off Needed’s Complete Plan! Active Skin Repair is a must-have for everyone to keep themselves and their families healthy and clean.  Keep a bottle in the car to spray your face after removing your mask, a bottle in your medicine cabinet to replace your toxic first aid products, and one in your outdoor pack for whatever life throws at you.  Use code DOCTORMOM to receive 20% off your order + free shipping (with $35 minimum purchase). Visit BLDGActive.com to order. INTRODUCE YOURSELF to Steph and Dr. Elana on Instagram. They can’t wait to meet you! @stephgreunke @drelanaroumell Please remember that the views and ideas presented on this podcast are for informational purposes only.  All information presented on this podcast is for informational purposes and not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a healthcare provider. Consult with your healthcare provider before starting any diet, supplement regimen, or to determine the appropriateness of the information shared on this podcast, or if you have any questions regarding your treatment plan.