Keira Moore, Author at Dr Keira Moore, BCBA-D

About Keira Moore

Dr. Moore is a Board Certified Behavior Analyst (BCBA-D) who specializes in assessing and treating sleep problems. She has nearly two decades of experience working with children with autism and has been working as a sleep coach for 10 years.

The Bedtime Routine: Your Key to Fixing Nighttime Chaos

The last few weeks we’ve been talking about the four main causes of sleep problems, and what you can do to fix them. This week we are going to focus on problem #2: chaos and unpredictability before bedtime. Not having a predictable bedtime routine can wreak havoc on sleep for both children and adults, but the good news is that it’s a pretty easy problem to fix! This week we will talk about why bedtime routines are important, and what makes a good bedtime routine. What is a bedtime routine? Bedtime routines are a set of consistent and predictable activities that lead up to what we call “behavioral quietude,” the brief time when you lay quietly and fall asleep. These routines act as a signal to your brain and body to start getting ready for sleep, helping you transition from wakefulness to slumber. Establishing a predictable bedtime routine helps you wind down and gets melatonin flowing, making you drowsy and helping you fall asleep faster. Last week we discussed how maintaining a regular sleep schedule is crucial for optimizing sleep. Going to bed and waking up at consistent times helps regulate the body's internal clock, aka the circadian rhythm. Combining a [...]

The Bedtime Routine: Your Key to Fixing Nighttime ChaosKeira Moore2023-07-05T15:24:43+00:00

What To Do When You Aren’t Tired At Bedtime

We’ve all been there- you can barely keep your eyes open all day, but then suddenly when it’s time to get ready for bed you are wide awake and feeling wired. Or maybe you’re a parent and you’ve finally finished all the evening chores, baths are done, teeth brushed….and now the kids are bouncing off the walls. Last week we talked about four of the most common causes of sleep problems and reviewed some reasons you or your child might not be sleepy at bedtime, this week let’s talk about how to fix this frustrating sleep problem! A good, healthy sleeper should generally fall asleep within 10-15 minutes of getting into bed, so let’s figure out how to get you there! Solution 1: Make sure you know how much sleep your child needs As children grow, their sleep needs evolve. You might be surprised to learn that there is actually a very specific amount of sleep that individuals need at different ages, and while there is a small amount of variance within each age group, research has shown that we can predict exactly how much sleep people need at each age to function at their best. It’s important to be aware [...]

What To Do When You Aren’t Tired At BedtimeKeira Moore2023-06-28T04:20:29+00:00

The Four Main Causes of Almost All Sleep Problems

Sleep: we all know we need it, we all know it’s vitally important to our health and well-being; but for some adults and children sleep can be so elusive. From difficulty falling asleep, to problems staying asleep, sleep issues can leave you feeling frustrated and exhausted. By the time most people contact me in search of sleep help, they are feeling hopeless. Many sleep-deprived adults and parents of children with sleep problems struggle to get to the bottom of what’s actually causing sleep problems, and often (incorrectly) assume that sleep problems are medical or biological in nature. Luckily, most sleep problems are actually behavioral in nature, and believe it or not, there tends to be only four main underlying issues that cause just about every sleep problem I see in my practice. My goal in this week’s blog post is to help you understand the four main causes of sleep problems so you can identify where your (or your child’s) sleep might be getting off track. Types of sleep problems (and why it doesn’t always matter what the problem looks like) Sleep challenges can present in many forms, including difficulty falling asleep, middle-of-the-night awakenings, early wakings, insomnia, night terrors, nightmares, restless [...]

The Four Main Causes of Almost All Sleep ProblemsKeira Moore2023-06-22T02:51:58+00:00

What’s the deal with melatonin?

A good night's sleep is essential for the overall health and well-being of every child. As a parent, you understand the importance of ensuring your child gets enough rest. However, many parents struggle with bedtime issues and are unsure where to turn and in need of a quick fix. Melatonin, a hormone known for its role in regulating sleep-wake cycles, is a popular sleep aid. It’s often seen as a quick and easy solution for bedtime struggles for adults and children alike. While melatonin can help with some sleep issues, it's important to understand what it is, how it works, and whether it's safe to use with children before deciding if it's right for your child. What is melatonin? Melatonin is a naturally-occurring hormone that plays a crucial role in regulating sleep-wake cycles, as well as many other bodily functions. It is produced by the pineal gland, a small gland located in the brain, and is mostly released in the evening, in response to darkness. It’s your body’s way of staying in sync with mother nature- when the sun goes down, your body and brain start to wind down too! Melatonin helps to regulate our body clocks (aka circadian rhythm) by signaling [...]

What’s the deal with melatonin?Keira Moore2023-06-15T16:12:57+00:00

Autism and Sleep: How a Sleep Coach Can Transform Bedtime Challenges

As the parent of an autistic child, I’m sure you’re aware of the unique challenges that come with nurturing and supporting your child's development. You work hard to give them the best care, guidance, and opportunities to thrive. But have you thought about sleep? Sleep issues can have a significant impact on your child's overall well-being, their ability to learn, and the quality of life for your whole family. As a Board Certified Behavior Analyst (BCBA) with a decade of experience treating sleep problems in autistic individuals, I want to help you understand why children on the autism spectrum frequently struggle with sleep and what you can do to help. Autism and Sleep Problems Sleep is a vital part of overall health and well-being for people of all ages. However, for children with autism, good sleep can be hard to come by. Research suggests that as many as 80% of children with autism experience sleep problems at some point. So, if your child is struggling with sleep you certainly aren’t alone! These sleep problems can include difficulty falling asleep and staying asleep, irregular sleep patterns, unhealthy sleep dependencies, bed wetting, and getting too much or too little sleep. Children with autism often [...]

Autism and Sleep: How a Sleep Coach Can Transform Bedtime ChallengesKeira Moore2023-06-07T23:22:22+00:00

Take Back the Night: Investing in Sleep Coaching

Welcome to my blog, where we'll embark on a journey to learn about the fascinating world of sleep and the transformative power of sleep coaching. My name is Keira, and I'm a Behavior Analyst who specializes in sleep disorders. I'm excited to share my knowledge and insights with you! In this first blog post, we will discuss why sleep coaching is a worthwhile investment for both adults suffering from insomnia and parents of children suffering from sleep problems. So grab a cozy blanket, settle in, and let's learn about sleep! The Sleep Epidemic: Prioritizing sleep often takes a back seat to our hectic schedules in today's fast-paced world, even for children. However, research consistently shows that getting enough sleep is essential for our overall health. Sleep is the foundation of a healthy lifestyle, from improving cognitive function and mood regulation to supporting physical health. Unfortunately, sleep disorders affect millions of people worldwide, including adults and children. However, you don’t have to live with sleep issues! There are treatment options, and they may be simpler than you think. With the assistance of a good sleep coach, you or your child could be sleeping better in just a few days! Demystifying Sleep [...]

Take Back the Night: Investing in Sleep CoachingKeira Moore2023-06-07T22:59:11+00:00

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