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    Kyoto Talks — Advice

    6 Ways To Help Your Baby Sleep Better

    6 Ways To Help Your Baby Sleep Better

    There is nothing in this world that takes away the joys of having a newborn baby. But while the newest addition to the family is a blessing, the difficulties in getting your baby to sleep can be frustrating. Staying up all night making sure your baby is falling asleep can impact your own health. It is extremely important to arm yourself with key infant sleep facts, develop a plan, implement it and stick to it. Before you know it, your baby will be sleeping 11–12 hours at night and taking proper naps throughout the day and you’ll regain your energy and be back to full strength!

    1. Understand how a baby sleeps

    You may think that keeping a baby awake longer will allow them to fall asleep quicker when bedtime comes. In fact, the opposite is true. The more a baby sleeps, the more they will sleep. Keeping a baby awake in hopes of tiring him out will only result in over-stimulation and lead to the baby to have more difficulty falling asleep later.

    2. Follow a cycle

    Get your baby into a cycle throughout the day. The baby immediately eats after waking up from sleep. Then the baby is awake for a while to play and roam around freely, then the baby goes back to sleep. Repeat. Implementing this cycle is multi-purpose. Babies have the most energy immediately after waking up and therefore making them more inclined to take a full feeding. By feeding your baby after sleep instead of before, it disassociates eating with sleeping. When using this cycle, a feeding before bedtime is typically only feeding before sleep.


    3. Give your baby time

    The sound of your baby crying in the middle of the night is usually a signal to go check on them. This may inadvertently encourage bad sleeping habits as often times, a baby wakes up babbles, and goes back to sleep. This is normal sleeping behavior which could be disrupted if you intervene too soon. Give your baby a chance to readjust and go back to sleep by himself.

    4. Play light sounds

    Even the slightest noise can wake your baby up in the middle of the night. It is difficult to create a completely silent environment and therefore it can help to play a neutral sound that would cancel all others. A fan is a good option, however, it is important to ensure that the fan is pointing away from your baby to avoid the brisk chill it sends off. You can also use a white-noise machine or download an MP3 version of the sound and play it through the night. In time, the sound becomes a sleep association, cueing your baby to relax and go to sleep when the sound is played.


    5. Nighttime is for sleeping

    The sounds of distress may have you rushing into the room only to find your baby moving around, ready to play. This is even more likely if your baby is going through a developmental growth spurt like learning to crawl. At the end of the day, your baby is only human, and like all humans, when you learn a new skill, you’re eager to practice. It is important to reinforce the fact that nighttime is not the time to play. If your baby is chatting and making noises, ignore them. The goal is to let them entertain themselves until they’re ready to go back to sleep.

    6. Stop nursing throughout the night

    Feeding your baby in the middle of the night isn’t the only way to get them to go back to sleep. It may feel like sometimes nursing is necessary to get your baby to go back to sleep, but in fact, 90 percent of 6-month-olds can sleep through the night without snacking. Once you get the green light from your paediatrician to crease night feedings, you can slowly reduce them.

    Bonus Tip: Your crib sheets matter!

    Believe it or not, your baby does feel the difference in the comfort of the bedding they’re sleeping on. A soft, comfortable sheet can make a difference in your baby’s sleep experience. On top of being more comfortable than cotton, a sheet with bamboo properties have natural antibacterial agents, are produced with fewer toxins, and absorb and evaporate humidity. Kyoto Threads is launching a Kickstarter Campaign at the end of October to help launch our Plant-Based Bamboo Bed Sheets. These innovative bed sheets will also be available as crib sheets. Support our Kickstarter campaign by keeping in touch here.


    6 tips for a better night's sleep

    6 tips for a better night's sleep

    We’ve all been there. Tossing and turning, eyes wide open, constantly staring at the clock counting down the hours till your alarm goes off, wishing you could just doze off into a blissful, peaceful sleep. You employ every trick in the books; count sheep, recall your day hour by hour, run through situations in your head that will probably never happen, but none of it works. Eventually, you wake up in the morning feeling hazy, clouded, and far from refreshed. Not getting a good night’s rest can lead to serious health problems including heart disease, high blood pressure, weight gain, and diabetes among others. The good news is, there are measures you can take to ensure you rest well, and lead a more productive and healthier lifestyle.

    1. Stick To a Regular Sleeping Pattern

    Our bodies love routine. Going to bed at the same time every night and waking up at the same time every morning will help you set your internal biological clock. Try to keep a regular bedtime (within 15 minutes) and wake up time on a daily basis. Soon enough, your body will naturally start to feel tired at that time of night and naturally wake up just prior to your alarm going off. Once you disrupt your sleep cycle, it can take several days for your body to get back on track.

    2. Disconnect At Least One Hour Before Bed

    From everything. Your smartphone, tablet, laptop, tv, smartwatch, computer, VR headset, game console…anything I’ve missed? This is critical for a proper rest. The blue light from your devices blocks melatonin production, leading to a poor night’s sleep. Turn your devices on do not disturb while you sleep so they don’t light up throughout the night and keep your electronics far away from your bed. Blue wavelengths boost attention, reaction times, and mood, but they are the most disruptive at night, even without you noticing them, according to the Harvard Medical School.

    3. Limit Caffeine, Alcohol, and Other Beverages

    It’s difficult to say how long before going to sleep should you stop drinking caffeine because it affects everyone differently, but it’s something everyone should experiment with. If you have trouble sleeping one night, take a mental note of when your last cup of joe was. As a general rule of thumb, it is best to avoid caffeine 4–5 hours before bedtime. A glass of wine before bed may initially produce drowsiness but after a few hours it disrupts sleep cycle and may prevent deep REM. It also may be smart to avoid drinking other beverages, because, you know, there’s nothing worse than your body waking you up to send you to the washroom in the middle of the night.

    4. Read

    Yep, read. Before bed, in the morning, on the bus…reading is good for you! And it’s especially helpful when trying to fall asleep. Reading a book will help you feel calm, take your mind off of the hectic day you just had and relieve tension. Don’t use your tablet to read (see number 2 for why), pick up a physical copy of the latest bestseller. A couple pages in and you’ll notice your eyes starting to feel heavy and head bobbing back and forth. Added bonus: reading has a ton of other health benefits!

    5. Stay Active During the Day

    Break up your day by stepping outside and getting some natural light whenever possible. Natural daylight stimulates the body’s production of melatonin. This substance helps promote sleep and also acts as a preventative factor in the development of breast cancer. Be productive during the day, work hard, and get plenty of exercises. When put on your PJs at night and jump in bed, you’ll feel tired but accomplished and you’ll be out like a lamp.

    6. Avoid Long Naps

    Sure the trusted 20-minute power nap can always be counted on to give you that extra boost you need throughout the day. But even short naps tend to severely disrupt your sleep cycle and can be enough to keep you up all night. If must nap, try to keep it under 20 minutes and do so before 5 pm, otherwise you’ll have difficulty getting sleep at bedtime.

    Bonus Tip: Buy Amazing Bed Sheets

    Really. An investment into a high-quality pair of bedsheets will make all the difference in your sleep quality. You spend a third of your life sleeping, might as well make sure you fall into the most comfortable bed sheets when your tired body hits the sack at night. At Kyoto Threads, we're working on developing an innovative bed sheet made out of bamboo and dyed using a natural plant-based dyeing process. Keep up to date with our campaign by subscribing here, as a bonus, by signing up you'll automatically be entered to win a free set of sheets!