The Sleep Edit

We opened the mailbag. Craig and Arielle grouped dozens of listener questions by theme and worked through them — covering infant sleep and the SNOO, night wakings that seem to defy logic, 4 AM toddler wake-ups, bedtime resistance, a 5-year-old with "bad dreams" that aren't actually scary, daycare nap chaos, and a rapid-fire round on floor beds, crib-to-bed transitions, and whether you have to sleep train at all. Some of it is practical, some is reassuring, and a few answers hinge on the difference between a behavior problem and a medical one.
Key Takeaways
Safe sleep comes first. In the first six months especially: flat, firm surface; room-share without bed-share; no soft bedding. If an infant genuinely can't tolerate lying flat, that's a pediatrician conversation, not a sleep-training one.
When night wakings look random on the "same" schedule, average total sleep over seven days. Clock-time schedules can hide big variation in actual sleep amounts — and total sleep is what the child's body is optimizing against.
A pattern of 4–5 hours of solid sleep followed by wakings every 2–3 hours almost always points to a sleep-onset association. If your child falls asleep with you present, they tend to need you present to transition between each subsequent sleep cycle.
The right order for night weaning, room transition, and sleep training: get the baby into their own sleep space first, then address feeding, then sleep train. Don't layer sleep training on an unresolved feeding problem, and don't put an infant on a floor bed.
A toddler whose sleep is consistently wrecked by mild congestion deserves a look for obstructive sleep apnea — especially if they snore when well. Benadryl only "works" because it sedates; it doesn't dry up viral secretions, and OTC cough/cold products aren't recommended under 6.
You don't have to sleep train. If your child and household are sleeping well enough, there's nothing to fix. Sleep training is a tool for when someone in the house is suffering — not a milestone to hit.
Links
Studies, articles & posts
Is Room Sharing in Infancy Necessary for Safe Sleep in 2024? – Dr. Canapari
Co-Sleeping in Infancy: Bed-Sharing Is Not Safe – Dr. Canapari
Sleep-onset associations: toddler night wakings and how to fix them – Dr. Canapari
Why does my toddler wake up at night? – Dr. Canapari
Toddler early morning awakenings: what to do about them – Dr. Canapari
Is your toddler screaming at bedtime? A concrete plan for bedtime resistance – Dr. Canapari
Napping problems in toddlers and preschoolers – Dr. Canapari
What to do about nap strikes – Dr. Canapari
The bedtime pass: a great technique for older kids – Dr. Canapari
Huggy Puppy: my favorite treatment for nighttime fears – Dr. Canapari
How to stop co-sleeping so you and your child can sleep better – Dr. Canapari
Sleep training in a coughing child – Dr. Canapari
Obstructive sleep apnea in children – Dr. Canapari
AAP safe sleep recommendations (2022 update) — room sharing without bed sharing, flat firm surface, no soft bedding, ideally through the first 6–12 months
Study showing benefits of outdoor play for sleep in Japanese Toddlers Murata E, Yoshizaki A, Fujisawa TX, Tachibana M, Taniike M, Mohri I. What daily factors affect the sleep habits of Japanese toddlers? J Clin Sleep Med. 2023 Jun 1;19(6):1089-1101. doi: 10.5664/jcsm.10508. PMID: 36789883; PMCID: PMC10235708.
People & books mentioned
Become Your Child's Sleep Coach: The Bedtime Doctor's 5-Step Guide, Ages 3-10 – Lynelle Schneeberg PsyD
The Happiest Baby on the Block – Harvey Karp MD
Get in touch & next steps
Arielle's free 24-hour sleep guide: https://expect-to-sleep.kit.com/24hrsleep
Submit Listener Feedback and Questions Here

Episode 17 – Show Notes
Our Sleep Routines in 2026 | The Sleep Edit
Craig and Arielle take a turn in the hot seat this week — sharing their own sleep habits, gear, and personal struggles. From frigid bedrooms and weighted blankets to trazodone, magnesium, and light therapy glasses, this episode is part confessional, part practical guide.
They also dig into CBT-I for insomnia, the phenomenon of orthosomnia (when sleep tracking makes your sleep worse), what melatonin actually does at a low dose, and how to think about supplements when the evidence is thin but the risk is low.
Timestamps
4:23 — Our personal sleep histories
6:36 — Restless leg syndrome & childhood sleep anxiety
8:50 — Psychophysiologic insomnia & CBT-I explained
11:00 — Bedtime boxes & stimulus control for kids
12:50 — Sleep tracking: Oura Ring vs. Apple Watch
16:20 — Orthosomnia — when tracking makes sleep worse
18:32 — How your tracker score affects how you feel the next day
19:00 — Sleep environment: cold rooms, darkness, white noise
22:52 — Sleep masks, weighted blankets (Bearaby), and pillows
27:00 — Light-up alarm clocks (Philips, Hatch)
29:00 — AYO light therapy glasses & circadian entrainment
32:00 — Nighttime routines: DND, showers, reading
34:40 — Why a hot shower helps you sleep (the science)
36:00 — Craig's meditation practice & pre-bed habits
39:20 — Arielle's history with insomnia & trazodone
41:10 — What sleep medications actually do (and don't do)
44:17 — Magnesium glycinate — the evidence
47:35 — L-theanine — even less evidence, still worth trying?
48:11 — Melatonin: Craig's 1mg dose & the heart failure study
52:00 — How we're actually sleeping in 2026
Key Takeaways
Both hosts have struggled with sleep throughout their lives — and that's part of why they do this work.
Sleep anxiety in children (and adults) responds well to CBT-I; the behavioral components are often more important than the cognitive ones.
Sleep trackers are best used to observe trends, not to optimize nightly metrics. Fixating on scores can cause orthosomnia — anxiety that worsens the very sleep it's supposed to measure.
A cold bedroom (ideally 60–67°F), darkness, and quiet are the most evidence-based environmental changes you can make.
A warm shower or bath before bed works by triggering a drop in core body temperature — the direction of change matters, not just the temperature itself.
Magnesium glycinate and L-theanine have limited but plausible supporting data; more importantly, they're safe at typical doses. Use third-party tested brands.
Melatonin is a hormone — more is not better. Craig uses 1mg. A 2024 conference abstract linking long-term melatonin use to heart failure has significant methodological limitations, was not peer-reviewed, and is not cause for alarm at low doses in otherwise healthy adults.
Trazodone is a reasonable long-term option for some people with chronic insomnia. It's not habit-forming, increases slow-wave sleep, and has a stable side-effect profile — but it's still a tool, not a substitute for good sleep habits. Note: AYO glasses recommend a 20-minute morning session (not 10 minutes as mentioned in the episode).
Links
Craig's gear & supplements
AYO Light Therapy Glasses
Bearaby Weighted Blanket
Oura Ring
Magnesium Glycinate 500mg
Nature's Trove L-Theanine
Melatonin 1mg
ConsumerLab.com — third-party supplement testing (subscription ~$60/yr)
Craig's posts & calculators
Magnesium for Kids' Sleep – Dr. Canapari
Melatonin & Heart Failure Study – Dr. Canapari
Melatonin Dosing Calculator for Children – Dr. Canapari
Clinicians & resources mentioned
Dr. Shelby Harris – CBT-I specialist
Dr. Lynelle Schneeberg – Become Your Child's Sleep Coach: The Bedtime Doctor's 5-Step Guide, Ages 3–10Book on Amazon

Orthosomnia – original paper by Dr. Kelly Baron (J Clin Sleep Med, 2017)
CBT-I Coach App (VA) — free, useful for teens 12+ and adults
Arielle's website & resources
Expect to Sleep
Free 24-Hour Sleep Guide (Arielle)
Contact Listener questions: [email protected]

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, we cover 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"
Canapari's guide "Holiday Travel Sleep Guide: Real Parents, Real Questions, Real Solutions"
Arielle's guide: "How to enjoy your holidays and protect your child's 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.

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, we cover 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"

Canapari's guide "Holiday Travel Sleep Guide: Real Parents, Real Questions, Real Solutions"

Arielle's guide: "How to enjoy your holidays and protect your child's 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.

Welcome to The Sleep Edit, the podcast that helps tired kids and parents sleep better. Each week, Dr. Craig Canapari and sleep consultant Arielle Greenleaf break down evidence-based strategies you can actually use.

Why are nap transitions so confusing—and why do they so often derail nights? In Part 2 of our napping series, Craig and Arielle dig into the real-world challenges families face when moving from 3→2 naps, 2→1 nap, and eventually dropping naps entirely. Using concrete examples, sleep-need math, and practical troubleshooting, this episode explains exactly what to look for and how to navigate every transition with less stress.

You’ll learn

• How to know when it’s time to drop a nap

• The signs of a nap transition vs. a temporary “nap strike”

• Why total 24-hour sleep matters more than wake-window charts

• What typical daytime sleep looks like for infants and toddlers

• The sleep math behind transitions (high vs. low sleep-need kids)

• How daycare schedules can derail naps—and what parents can control

• Strategies for capping naps, shifting schedules, and preventing bedtime battles

• When early morning awakenings actually signal too much daytime sleep

Chapters

00:00:01 — Welcome & Episode Setup

00:01:07 — The 3→2 Nap Transition: When It Starts

00:02:48 — Biology of Sleep Drive & Late Naps

00:03:43 — Why Late Bedtimes Are So Common Now

00:04:59 — How Total Sleep Needs Shape Nap Schedules

00:06:32 — Wake Windows vs. Real Sleep Need

00:07:52 — Consolidated Naps & Nap Length Targets

00:09:41 — How to Use the Third Nap as a Bridge

00:11:06 — Example: Designing a 13.5-hour Sleep Day

00:12:59 — Signs It’s Time to Drop From 3→2 Naps

00:14:45 — Why Transitions Are Messy (and Normal)

00:15:56 — The 2→1 Nap Transition: Age & Signs

00:17:46 — Developmental Milestones That Disrupt Naps

00:19:06 — Case Example: Drew (13 Months)

00:20:57 — How to Start the 2→1 Transition Step-by-Step

00:22:54 — Shifting Nap Timing & Early Bedtime Strategy

00:23:56 — Tracking Sleep: Apps vs. Diaries

00:24:53 — Why Smart Monitors Often Mislead Parents

00:26:50 — When Nights Get Worse Because of Nap Issues

00:27:59 — The 1→0 Transition: What Truly Signals Readiness

00:29:18 — Daycare Nap Challenges & Parent Options

00:31:56 — Capping Naps to Protect Nighttime Sleep

00:33:30 — Nap Strikes vs. True Transitions

00:36:06 — Early Morning Awakenings & Too Much Day Sleep

00:38:30 — Final Thoughts & The Greenleaf Windows

Links

Napping spectacular episode 1

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

References

Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). 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, 12(11), 1549–1561. https://doi.org/10.5664/jcsm.6288

Spencer, R. M. C., & Riggins, T. (2022). Contributions of memory and brain development to the bioregulation of naps and nap transitions in early childhood. PNAS, 119(11), e2114326119. https://doi.org/10.1073/pnas.2114326119

Staton, S., et al. (2020). Many naps, one nap, none: A systematic review and meta-analysis of napping patterns in children 0–12 years. Sleep Medicine Reviews, 50, 101247. https://doi.org/10.1016/j.smrv.2019.101247

Galland, B. C., Taylor, B. J., Elder, D. E., & Herbison, P. (2012). Normal sleep patterns in infants and children: A systematic review of observational studies. Sleep Medicine Reviews, 16(3), 213–222. https://doi.org/10.1016/j.smrv.2011.06.001

Horváth, K. (2018). Spotlight on daytime napping during early childhood. Frontiers in Psychology, 9, 1238. https://doi.org/10.3389/fpsyg.2018.01238

Wolke, D., Bilgin, A., & Samara, M. (2017). Systematic review and meta-analysis: Fussing and crying durations and prevalence of colic in infants. The Journal of Pediatrics, 185, 55–61.e4. https://doi.org/10.1016/j.jpeds.2017.02.020

Lavner, J. A., et al. (2023). Sleep SAAF randomized clinical trial. JAMA Network Open, 6(3), e236276. https://doi.org/10.1001/jamanetworkopen.2023.6276

Paul, I. M., et al. (2016). INSIGHT Responsive Parenting Intervention and Infant Sleep. Pediatrics, 138(1), e20160762. https://doi.org/10.1542/peds.2016-0762