sleep treatment Archives - Dr Keira Moore, BCBA-D

Things That Go Bump In The Night: Bedtime Fears and Anxiety

In the season of all things spooky, the darkness of the night can often stir up fears and anxiety in both adults and children. It's important to acknowledge that fear and anxiety at bedtime are not uncommon. Studies have shown that almost 75% of children have nighttime fears and anxiety, and more than 40 million adults in the US suffer from anxiety disorders, which often affect sleep. In this post, we'll explore the distinction between specific bedtime fears and general anxiety, talk about how to identify triggers and discover practical strategies to combat bedtime fear and anxiety for both you and your child. Fear vs. Anxiety Before we get to fixing nighttime frights, it's important to distinguish between two similar, but distinct problems: specific bedtime fears and general nighttime anxiety. Nighttime fears often take the form of well-defined, tangible phobias. Think of the classic boogeyman or the fear of the dark, which children commonly experience. These fears have clear, identifiable triggers, and whether rational or not, the person can typically tell you exactly what they are afraid of at night. In contrast, general nighttime anxiety is a broader, less defined sense of unease or nervousness about bedtime and sleep. It may not [...]

Things That Go Bump In The Night: Bedtime Fears and AnxietyKeira Moore2023-10-14T03:11:03+00:00

Must-Read Sleep Books: A Guide to Better Sleep

Sleep is vital for our physical and mental health, but there is so much information out there sometimes it’s hard to know where to start and who to trust. Whether you're a parent dealing with your child's sleep issues or an adult struggling with insomnia, finding the right resources is essential in your sleep journey. In today’s post, we'll explore some must-read sleep books that offer insights and solutions for better sleep. From the science of sleep to bedtime strategies for children and relaxation techniques for adults, these books are some of my current favorites on sleep! "Why We Sleep" by Matthew Walker If you are a science nerd like me, "Why We Sleep" by Dr. Matthew Walker is a must-read. This book provides a deep dive into the science of sleep, while making the reasearch easy to understand and interesting. Dr. Walker, a world-renowned sleep scientist, takes you on an eye-opening journey through the intricacies of sleep. With his engaging writing style, he explains how sleep impacts our physical and mental health, from memory consolidation to immune system support. This book equips you with the knowledge to appreciate the importance of sleep in a whole new light. "Goodnight, Sweet [...]

Must-Read Sleep Books: A Guide to Better SleepKeira Moore2023-09-15T22:30:09+00:00

The Bedtime Pass: A get out of jail free card to solve your bedtime woes

As a parent, you've likely experienced countless nights when bedtime feels more like a never-ending encore of curtain calls, peppered with endless requests and questions from your little ones. The struggle of getting your child to stay in bed and sleep through the night can be a nightmare. If you're nodding your head in agreement, you're not alone. Fortunately, there's a behavior analytic technique that we use in sleep treatment that could bring some peace and quiet back to your evenings – the Bedtime Pass. In this post, we'll explore how the Bedtime Pass works, what the research says about it, and who can benefit the most from using it. What is the Bedtime Pass? Picture this: You've finished the bedtime stories, tucked your child in, and just when you’ve settled in to enjoy a little peace and quiet at the end of the night, you hear tiny footsteps. "I need water." "Can you check under the bed?" "One more story, please?" These bedtime encores can be frustrating and take up the little precious time you have for yourself at night. Even worse, middle-of-the-night wanderings can lead to a sleepless night for everyone. The Bedtime Pass can be an effective solution for [...]

The Bedtime Pass: A get out of jail free card to solve your bedtime woesKeira Moore2023-08-28T20:29:44+00:00

The “Cry It Out” Method…and Why I Don’t Recommend It

As a parent, you’re probably all too familiar with the challenges of getting your little ones to fall asleep and stay asleep. The bedtime routine can often turn into a bedtime battle, leaving both parents and children exhausted and frustrated. One of the most common sleep problems I see in young children is needing a parent present to fall (or stay) asleep. One regularly suggested solution to this issue is the "cry it out" method (you might also know this as the “Ferber method”). Often this method is synonymous with sleep training. But if you’ve been putting off sleep training because you are worried about having to deal with your child “crying it out,” never fear because there are better ways! In this post, we will explore why the "cry it out" method might not be the best approach and I’ll offer some alternative, gentler strategies that prioritize a more supportive and calm sleep experience for your child. What is the "Cry It Out" Method? The "cry it out" method involves putting your child to bed, leaving the room, and allowing them to cry for a designated period without parental intervention, with the hope that they will learn to self-soothe and eventually [...]

The “Cry It Out” Method…and Why I Don’t Recommend ItKeira Moore2023-08-10T22:19:55+00:00

I Don’t Wanna Go To Bed!!

Competing Activities at Bedtime Over the last few weeks, we’ve been looking at the four main causes of most sleep problems and how to fix them. We’ve talked about how to make sure you are tired at bedtime, setting up regular bedtime routines, and finding healthy sleep dependencies. The fourth big cause of many sleep problems for both adults and children is competing activities. This one might seem a little too obvious, but sleep isn’t the most fun or exciting thing in the world (especially for kids), so of course, if there are other more fun things to do at bedtime, we are likely to choose fun over sleep. For most adults, we at least recognize the importance of a good night’s sleep and understand the impact of our choices if we don’t get to bed on time, but many children don’t yet have the reasoning and planning skills required to make good decisions at bedtime, which makes choosing fun over sleep all the more tempting. Setting Limits at Bedtime One of the best ways to help your child at bedtime is to set clear and reasonable limits, make sure those limits are transparent, and stick to them. Make sure your child [...]

I Don’t Wanna Go To Bed!!Keira Moore2023-08-01T01:45:12+00:00

Sleep Dependencies: Friend or Foe?

Welcome back! The last few weeks we’ve been talking about the four most common causes of sleep problems and what you can do to fix them. This week we are going to focus on sleep dependencies, a common problem that most people don’t even know exists! Sleep dependencies are anything that someone needs to have with them/around them to fall asleep. Sleep dependencies can be things like a pacifier, a blanket, a stuffed animal, a parent, a cell phone, music, noise, silence, or even TV. There are some sleep dependencies that are healthy because they help you to fall asleep fast and stay asleep, but there are many sleep dependencies that are unhealthy- even though they might help you fall asleep initially, they make you wake up later in the night. What makes a sleep dependency healthy/unhealthy? Sleep dependencies aren’t a bad thing in and of themselves, so in any sleep treatment, we want to make sure the person has one or two healthy sleep dependencies. But we also have to look out for unhealthy sleep dependencies and when we spot those, we have to figure out how to get rid of them as soon as we can. Healthy sleep dependencies have [...]

Sleep Dependencies: Friend or Foe?Keira Moore2023-07-12T22:16:23+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