I found out about Escalating Density Training (EDT) from my online fitness program Zuzkalight.com. I absolutely love Zuzka’s workout plans. What’s nice is that she is constantly raising the bar and incorporating flexibility, strength, mobility into her workouts. In addition to Zuzka, I PowerZone train on the Peloton. Here’s a nifty worksheet from Peloton.
Since January 2019, Arden has been waking up 1-2x/night for milk. She turned 12 months old in February 2019. We’re not sure why she started doing this as she used to sleep through the night. So, I’m gathering some info and seeing what we can do to improve her nighttime sleep.
- 7-14 mo old babies need only 2 naps/day (around 9a, 1:30p)
- Most babies should not need a night feed unless per pediatrician
Sample schedule for 2 nap day:
6:30-7a — wake, milk feed
8a — breakfast solids
9a — nap –> wake, milk feed
12p — milk feed or lunch solids
1:30p — nap –> wake, milk feed
5p — dinner solids
6:30 — final milk feed, bedtime prep
7p — bedtime
- > 14mo –> 1 nap/day (around 11:30a-1p and lasting 1.5-3hours
- Know when to switch from 2 naps to 1 nap/day:
- Your child is >14mo and has consistently fought one of their two naps each day for 2 weeks straight or longer.
- Your child naps easily 2x/day, but struggles to fall asleep before 9p or 10p each night, or beings to wake up in the middle of the night.
- If toddler doesn’t fall asleep, offer them up to 2 more attempts.
- For example, 11a-12p: nap attempt 1.
- 12:30-1:30p: nap attempt 2
- 2-3p: nap attempt 3
- Early bedtime if no successful naps
- Toddlers who only nap 1/day should be allowed to sleep up to 3 hrs, but naptime should end no later than 3:30p
- Do not go back and forth between 1 and 2 naps if toddler is ready for 1 nap/day.
I’m learning so much along this parenting journey! Right now, I’m just trying to read as much as I can in preparation for the next step. Arden is 5 weeks old and we’re managing to keep the sanity around here. Improving our sleep would be a huge bonus for us — so maybe sleep schedules are the place to start.
- TheBump.com: Baby schedules
- HappiestBaby.com: 1st year schedules
- The Baby Sleep Site: Sample feeding and sleeping schedules
- Parents.com: sleep schedule
- A mother far from home: newborn sleep schedules
- Mighty Moms Club: newborn sleep schedule
- Baby Sleep Science
Here’s what we’ll go with when Arden reaches 4 months:
- 6:30-7:00a = wake, feeding
- 8:30a = NAPWake, feed
- 11:30a = NAPWake, feed
- 3:00p = NAP — not past 4pWake, feed
- 6:30p = final feed; bedtime prep
- 7:00p = bedtime
- (9:30-11:30p = dream feed/pump = optional)
- 1:00a (or after, but before 4a) = night feed
- Establish feeding relationship (lactation consultant, breast, bottle)
- Swaddling, pacifier, white noise
- From 7a-9p: NOT sleep longer than 2 hours at a time. When wake from nap —> 30-50 min awake time (including feed) —> NAP
- When wake from nap —> feed (even if previous feed was <2 hours prior)
- If not ready to feed —> wait 15-30min and try again.
- 30 min before bedtime —> feed baby in well LIT room (keep baby as awake as possible during feed) —> swaddle.
- **Unless absolutely necessary —> avoid changing diaper or unsaddling until morning. If must —> use <15 watt bulb or red light.
- ** Between 4:00a and 6:30a —> NOT enter baby room unless an emergency. **
- 7-14 month old = nap 2x/day (9:00a, 1:30p)
- If eating solids —> breakfast about 1 hour after morning waking. Lunch around 12:00p. Dinner about 2 hours after waking from 2nd nap (around 2 hours before bedtime).