Join host Megan Brown on The Hey Mumma Podcast as she dives into the world of sleep training with guest Carlene Rotblat, a sleep consultant, and nurse. In this episode, Megan and Carlene discuss the pressures and expectations on mothers, the impact on mental health, and Carlene's personal journey to becoming a sleep consultant. They explore alternative sleep training techniques, including the "pick up put down" method and the importance of creating a holistic sleep environment. They provide practical tips for better sleep, from adjusting meal timing to manipulating the sleep environment for a calm experience. Tune in to The Hey Mumma Podcast with Megan Brown interviewing Carlene Rotblat, and be sure to visit Carlene's website and Instagram for more sleep training resources.

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00:00:15 - Introduction to the episode and the guest, Carlene, a sleep consultant and nurse.

00:01:00 – Megan’s experience of reading a sleep book and having high expectations.

00:02:17 - The host asks Carlene to share her journey to becoming a sleep consultant.

00:07:03 - Carlene explains the "pickup put down" method for self-regulation.

00:08:14 - The importance of being there for the baby and the holistic approach to sleep training.

00:09:24 - Establishing a day-night routine and the importance of a lighter environment during the day and a darker environment at night.

00:12:23 - The benefit of having a sleep consultant to address sleep interference and the speaker's personal experience.

00:13:07 - The impact of house division on the girls' sleep and the concept of "musical beds."

00:15:10 - The importance of exposing babies to natural sunlight during awake time and ensuring complete darkness during sleep.

00:18:01 - Setting up the children's rooms to mimic the preferred sleep environment.

00:19:16 - Using black garbage bags as blackout blinds in kids' rooms.

00:20:03 - The affordability and effectiveness of black garbage bags for blocking out light.

00:21:06 - The impact of poor sleep during holidays and the importance of darkening hotel rooms.

00:21:21 - Addressing the stigma and misconceptions around sleep training.

00:23:27 - The importance of responsive sleep training techniques and creating a sense of safety and trust in children.

00:25:18 - Manipulating the sleep environment for a calm and enjoyable experience.

00:25:39 - A case example of a child self-settling through holistic adjustments.

00:25:56 - The significance of a predictable and secure environment for better sleep.

00:26:10 - Impact of disruptions to routines and sleep schedules during the pandemic.

00:27:31 - Restrictions on outdoor activities and sunlight exposure.

00:28:01 - Natural sunlight's effect on signaling daytime to the body.

00:28:32 - Coping strategies during lockdowns and pandemic restrictions.

00:29:03 - Engaging in backyard activities and going back to basics.

00:30:21 - Specific case of a mother with postnatal depression.

00:31:15 - Rapid improvement in the baby's sleep within two days.

00:35:28 - Techniques for parents to manage stress during the baby's crying episodes.

00:36:12 - Taking short breaks and resetting during sleep training is important.

00:38:39 - Consistency and reassurance from parents for better sleep.

00:39:13 - Winding down from the stimulation of the day through activities with parents.

00:42:26 - Meeting a child's needs creates a warm and supportive sleep environment.

00:43:01 - Avoid comparing your child's sleep habits to others'.

00:43:41 - Keep the sleep environment simple, dark, and clean.

00:44:21 - Transition from contact naps to independent sleep in the crib or bassinet.

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