The Sleep Edit

• Episode 15: Napping Spectacular!

  Why do some toddlers nap like champs while others refuse entirely? In Part 1 of our Napping Spectacular, Craig and Arielle unpack what the science says about total sleep needs, how nap patterns change across infancy and early childhood, and the very real “art” of troubleshooting naps at home. We cover when to drop naps, how brain development (especially the hippocampus) affects nap transitions, what to do about short naps, and how to keep daytime sleep from stealing restorative overnight sleep. We also talk through safe approaches to contact naps and why it’s normal for newborns to have unpredictable naps and periods of crying. Key takeaways Think in 24 hours: aim to balance daytime sleep with restorative overnight sleep. AASM consensus ranges: infants 4–12 mo (12–16 h), toddlers 1–2 y (11–14 h), preschoolers 3–5 y (10–13 h), school-age 6–12 y (9–12 h), teens 13–18 y (8–10 h). Nap transitions are tied to brain maturity; as memory systems develop, many preschoolers naturally nap less. Typical goals for many infants: at least two naps of ~1 hour each and ~10 hours overnight (individual needs vary). Independent sleep skills are the linchpin for extending naps beyond a single 30–45 minute sleep cycle. Watch sleepy cues, but remember boredom can masquerade as tiredness in older infants. Contact napping can be soothing, but it’s risky if the caregiver is truly exhausted—prioritize safe sleep. Newborn naps are erratic; you can practice gentle routines, but you can’t “schedule” a newborn. Consistency across naps and nights helps babies learn faster than a mix-and-match approach. Links CIO episode of the Sleep Edit Dr. Canapari’s article on Le Pause Sleep training Period of purple crying Dr. Canapari's article on napping Dr. Canapari's article on sleep needs in children Dr. Canapari articles on the science of why children stop napping Arielle's website Chapters 00:00 Intro and disclaimer 01:10 Why naps feel harder than nights; personal stories 03:00 What parents often misunderstand about naps 04:00 How much sleep kids need (AASM consensus) 06:00 Why naps matter for mood and learning 06:40 Brain development and nap transitions (hippocampus) 07:00 Average nap duration by age; variability is normal 09:10 How many naps per day; typical progression through early childhood 12:00 Galland review; why transitions are tricky in real life 14:00 The “art” of troubleshooting naps 15:00 Naps vs. nights: balance the 24-hour total 18:00 Targets for infants; prioritizing overnight sleep 22:00 High vs. low sleep-need babies 23:00 Nap routines vs. bedtime routines; wind-down for toddlers 25:00 How to get longer naps: schedule fit and independent sleep 27:00 Evidence-based infant sleep tips (INSIGHT and SAAF principles) 29:00 Reading sleep cues without getting trapped by rigid schedules 30:30 Overtiredness vs. boredom; case example 34:00 Can you sleep-train for naps but not nights? Why consistency wins 36:00 Typical nap times by age; capping late naps 39:00 Newborn nap reality check 40:00 Contact napping and safety 42:00 Period of PURPLE Crying and parental stress 45:30 Wrap-up and preview of Part 2 References Paruthi S, Brooks LJ, D’Ambrosio C, et al. Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: methodology and discussion. Journal of Clinical Sleep Medicine. 2016;12(11):1549-1561. Spencer RMC, Riggins T. Contributions of memory and brain development to the bioregulation of naps and nap transitions in early childhood. Proceedings of the National Academy of Sciences. 2022;119(11):e2114326119. Staton S, et al. Many naps, one nap, none: A systematic review and meta-analysis of napping patterns in children 0–12 years. Sleep Medicine Reviews. 2020;50:101247. Galland BC, Taylor BJ, Elder DE, Herbison P. Normal sleep patterns in infants and children: A systematic review of observational studies. Sleep Medicine Reviews. 2012;16(3):213-222. Horváth K. Spotlight on daytime napping during early childhood. Frontiers in Psychology. 2018;9:1238. Wolke D, Bilgin A, Samara M. Fussing and crying durations and prevalence of colic in infants: Systematic review and meta-analysis. The Journal of Pediatrics. 2017;185:55-61.e4. Lavner JA, Hohman EE, Beach SRH, Stansfield BK, Savage JS. Effects of a responsive parenting intervention among Black families on infant sleep: Secondary analysis of the Sleep SAAF randomized clinical trial. JAMA Network Open. 2023;6(3):e236276. Paul IM, Savage JS, Anzman-Frasca S, Marini ME, Mindell JA, Birch LL. INSIGHT Responsive Parenting Intervention and infant sleep. Pediatrics. 2016;138(1):e20160762. Contact Listener questions: [email protected]

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• Episode 14: Summer and Back to School Sleep Challenges

  Tips for Infants, Toddlers, and Teens In this episode of the Sleep Edit podcast, hosts Dr. Craig Canapari and Arielle Greenleaf provide evidence-based tips and strategies to help parents manage their children's sleep during the summer and back-to-school transitions. They discuss common issues such as later bedtimes, disrupted routines, increased screen time, and the impact of travel on sleep patterns. 00:00 Introduction and Disclaimer 01:09 Meet the Hosts 01:24 Summer Sleep Challenges 03:55 Pandemic Sleep Patterns 05:08 Structured Days Hypothesis 07:57 Managing Heat and Sleep 09:58 Travel and Sleep Tips for Infants and Toddlers 16:06 Vacation Sleep Realities 19:47 School-Age Sleep Strategies 20:50 Replicating Schedules for Special Needs Children 21:47 Bedtime Recommendations for Different Age Groups 23:07 Managing Screen Time During Summer 24:01 The Benefits of Summer Camps and Jobs 24:49 Camping as a Sleep Reset Tool 26:41 Traveling to Adjust Sleep Schedules 27:25 General Summer Sleep Tips for Parents 32:23 Adjusting Teen Sleep Schedules Before School Starts 37:38 Final Thoughts and Contact Information Links The Structured Days hypothesis Study of 9-15 year olds showed that later shift was associated with poorer dietary cohoices Resources (slides and references) from Dr. Canapari’s talk on Covid-19 and sleep The Forbidden Zone and what it means for putting your kid down Vacation “sleep”: How to get shuteye when on the move Dr. Canapari’s article on summer sleep and back to school Camping as a way to reset sleep schedules

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• Episode 13: Toddler Night Wakings, Early Rising, and Nap Refusal: Your Pediatric Sleep Questions Answered

  This episode of The Sleep Edit is all about you—our listeners. We’re tackling the most common (and frustrating) pediatric sleep challenges straight from your inbox: What to do when your toddler suddenly won’t nap How to handle a preschooler who wakes five times a night When to push bedtime later—and when not to Strategies for night weaning, managing anxiety, and fixing early morning wake-ups Plus: Why our parents swear we were “better sleepers” back in the ’80s and ’90s Whether you’re a parent in the trenches or a sleep consultant supporting families, this episode is packed with actionable insights and real-world context. ⏱️ Chapters & Timestamps 00:00 — Welcome & Disclaimer 01:55 — How Long Should a One-Nap Schedule Last? A parent asks how long to let a toddler nap after transitioning to one nap—without disrupting night sleep. 04:24 — Does Your Toddler Need a Later Bedtime? Signs that bedtime might be too early and what research says about optimal timing. 07:15 — Arielle’s Take on 24-Hour Sleep A fellow consultant asks Arielle how she explains this foundational concept. 10:32 — What Is 24-Hour Sleep Anyway? A parent wants to understand how to think about total daily sleep needs. 12:59 — Easiest Way to Night Wean a Toddler Strategies for toddlers waking twice a night for milk. 16:05 — Why Were 80s Babies “Better Sleepers”? Craig answers a fun cultural question: Have parenting expectations changed—or is it selective memory? 21:18 — 4-Year-Old Suddenly Waking All Night (Tried Everything) Becky shares a sleep regression story after months of solid sleep and multiple failed interventions. 26:45 — 2-Year-Old Needs Touch to Fall Asleep, Progressive Breaks Failing Charlotte asks whether this method is right for her daughter after meltdowns. 32:17 — 7-Year-Old with Bedtime Anxiety & Nightmares A parent shares a common dilemma: supporting an anxious child without becoming a permanent bedtime fixture. 39:12 — 5-Year-Old Calls Out But Stays in Bed Carys from the UK wonders how to manage frequent call-outs from a child who does fall asleep independently. 44:06 — Toddler Wakes at 5 a.m.—Can We Shift Later? Anjo asks how to extend a solid 7–5 schedule without creating new problems. 46:50 — Sibling Sleep Chaos: Two Kids, Two Problems Pat shares a double trouble scenario: one kid waking for milk, another up too early and waking the house. 51:03 — Nap Refusal at Home, But Not Daycare Morgan asks how to handle nap refusal at home after major life changes (new baby, new daycare). 55:10 — Final Thoughts & Wrap-Up Links Arielle’s new website : Expect to Sleep Again Arielle on Instagram: @expecttosleepagain Research links: Metanalysis showing that earlier bedtimes led to more sleep Small study of infants showing sleep extension with earlier bedtimes Dr. Canapari’s articles: Do Wake Windows Help Babies and Kids Nap Better? How to Stop Night Feedings Huggy puppy intervention for night time fears Early morning awakenings: What to do about them Bedtime pass for middle of the night awakening Accommodations and anxiety Progressive breaks sleep training method Camping out method sleep training

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• Episode 12: Melatonin and Magnesium Oh My

  In this episode of 'The Sleep Edit', we dig into the topic of sleep supplements for children, specifically focusing on melatonin and magnesium. Melatonin and magnesium (and "calm" and "sleep" gummies in general) have become very popular among tired parents, but what is the actual evidence for these supplements? Are they safe? What do parents need to know? Timestamps 00:00 Introduction and Disclaimer 01:09 Welcome Back to the Sleep Edit 01:21 Melatonin and Magnesium: The Two Big Ms 04:24 Understanding Melatonin 06:14 Melatonin's Effects and Usage 09:45 Melatonin for Children: Considerations and Concerns 21:16 Dosing and Safety of Melatonin 28:15 Melatonin Concerns and Parental Thoughts 29:37 Safety and Alternatives to Melatonin 31:28 Introduction to Magnesium for Sleep 34:49 Magnesium's Role and Benefits 36:39 Challenges in Diagnosing Magnesium Deficiency 38:49 Magnesium Supplementation Studies 39:54 Magnesium for Children: Evidence and Recommendations 47:25 Magnesium Lotions and Creams: Fact or Fiction? 53:33 Final Thoughts and Practical Advice 55:44 Conclusion and Additional Resources Links 📺 Related Videos: 🔹 10 Things Parents Should Know About Melatonin 🔹 Melatonin: The Effect of Timing 🔹Youtube link if you want to see the graphics 📝 Related Articles by Dr. Canapari: 🔹 Melatonin for Children: A Guide for Parents 🔹 Melatonin Overdoses Are on the Rise: What Parents Should Know 🔹 Magnesium for Kids’ Sleep: Does It Really Work? 🔹The evidence against magnesium sprays and lotions 📖 Scientific Studies & Resources: 🔹 Pickering et al. (2020) – Magnesium Status and Stress: The Vicious Circle Concept Revisited → https://doi.org/10.3390/nu12123672 🔹 Workinger et al. (2018) – Challenges in the Diagnosis of Magnesium Status → https://doi.org/10.3390/nu10091202 🔹 NIH Magnesium Fact Sheet for Health Professionals

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• #11: Navigating Holiday Sleep Challenges: Tips for Parents

  Holidays can be a time of joy, family, and fun—but they can also throw a wrench into your child’s sleep routine. Whether it’s late-night celebrations, travel to visit relatives, or adjusting to time zone changes, holiday sleep disruptions are a challenge for many parents. But don’t worry—we’ve got you covered. In this episode of The Sleep Edit, Arielle Greenleaf and Dr. Craig Canapari discuss practical strategies for navigating holiday sleep challenges for children of all ages. From tips for maintaining flexibility while traveling, to handling sugar-fueled energy spikes and keeping routines intact, this conversation is packed with actionable advice to help your family enjoy the season while staying (relatively) well-rested. They’ll even share some pro tips, like the ultimate New Year’s Eve bedtime trick you won’t want to miss. Remember: holiday sleep doesn’t have to be perfect—it just has to work for you and your family. So, give yourself some grace, enjoy the cookies, and focus on the quality of your time together. Links Dr. Canapari's guide to Vacation "Sleep" Studies on sugar consumption and sleep Study of 287 children ages 8-12 showing no association between sugar and sleep or behavioral change Study of 2600 children aged 6-12 showing that more sugar consumption was associated with decreased sleep duration Metanalysis of studies of young children 0-5 showing worse diet and higher sugar intake were associated with lower sleep quality Timestamps 00:00 Introduction and Disclaimer 01:13 Navigating Holiday Sleep Challenges 03:18 Travel Tips for Parents 06:04 Managing Sleep in Different Environments 13:30 Handling Naps and Bedtime During Holidays 22:19 Dealing with Food and Sugar 28:50 Final Tips and Holiday Wishes 30:53 Conclusion and Resources Connect with Us! Send us an email about questions, feedback, or ideas for future topics.

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