Sleep Vocabulary for Dummies
When I first became a mom, I had no clue what any of these words meant, nor the importance of them when it came to helping my son sleep better. I was clueless! But, I kept seeing them thrown around in the online world, and eventually have become an expert in this “sleep language” - lucky for you, I’m here to share my knowledge with YOU. Check out my sleep vocabulary guide for dummies!
(You’re not a dummy…you’re just learning!)
Wake Windows: The period of time between sleep (naps or bedtime), in which your child is awake. Understanding your child's wake windows can help you create a sleep schedule that works for them.
Why it’s important to know about wake windows: You’ll want to avoid overtiredness at all costs, and following age-appropriate wake windows (along with watching your baby’s cues) is the easiest way to do that!
Sleepy Cues: The signs your baby shows as they’re becoming tired, and eventually, overtired. Staring, reddening eyebrows, yawning, clenching fists, arching back, fussing, crying.
Why it’s important to know about sleepy cues: So you can put your baby down for a nap and prevent overtiredness! As soon as you see your 0-6 month old present sleepy cues, put them down for a nap.
Sleep Cycle: The 2 (newborn) or 4 (typically 4 months+) stages of sleep your child goes through as they sleep. Newborn sleep cycles include an active and quiet stage. After 4 months, your child cycles through REM sleep and NREM stage one, two, and deep sleep.
Why it’s important to know about sleep cycles: Cycles change over time and throughout the night. If you rock your baby to sleep, wait 20-minutes before you lay them down, or you may risk waking them if they’re still in active sleep instead of quiet sleep.
Split Nights: When your child's sleep is disrupted by a long 1-3 hour waking in the middle of the night. This is typically caused by the need for a schedule change.
Why it’s important to know about split nights: If you ever encounter them, you’ll be crabby that your child is up in the middle of the night. You’ll also know you need to make a change with where and when their sleep is currently happening so it can reorganize and occur at the right time.
Sleep Sacks: A wearable bag or blanket that is designed to keep your child warm and safe while they sleep. They come in various sizes and materials and are a great alternative to loose blankets, which can be a suffocation hazard in the crib.
Why it’s important to know about sleep sacks: To keep your baby safe and cozy, of course!
Tog Rating: Stands for Thermal Overall Grade, its is a unit measurement for the insulation and warmth of sleep sacks, sleep wear and bedding. The higher the TOG rating the warmer the sleep sack.
Why, it’s important to know about tog ratings: Becasue sleep sacks are not created equal, some are warmer then others. The tog rating for the sleep sack you use, should be based on the room temperature where your child is sleeping, which can fluctuate at different times of the year.
White Noise: A constant, soothing sound that can help your child fall asleep and stay asleep. This can be in the form of a white noise machine or a simple fan.
Why it’s important to know about white noise: It promotes better quality sleep for baby and for you! It can also be helpful with drowning out exterior noises that may wake your baby, like a dog barking or older siblings running in the hallway.
False Starts: When your child wakes up shortly after falling asleep. This can be frustrating for both you and your child, but it's important to remember that it's normal and can be addressed through various sleep timing tweaks or training techniques.
Why it’s important to know about false starts: False starts can be indicative of two things - you don’t have your timing right (baby is over- or under-tired, there’s too much or too little time between the last nap of the day and bedtime, etc.) OR they simply don’t have the sleep skills needed to stay asleep on their own and connect those early sleep cycles.
Early Morning Wake Up: A wake-up time that is earlier than desired, anything before 6:00 a.m. would be “early” from a biological standpoint. This can be caused by various factors such as an inconsistent bedtime routine, too late of a bedtime, hunger, or a sleep regression.
Why it’s important to know about early morning wake ups: Because no one likes to get up earlier than they need to! A few small tweaks can bring their mornings later and extend the amount of sleep they’re getting in 24 hours.
Sleep Latency or Onset of Sleep: The amount of time it takes for your child to fall asleep once they are in the crib. This can vary from child to child and can be affected by various factors such as age, temperament, and sleep environment.
Why it’s important to know about sleep latency: For babies, we want them to fall asleep within 10-15 minutes of being placed in their crib. For toddlers and bigger kids, 10-20 minutes is ideal. When they fall asleep within this range, we know they’re on a good schedule that works for their body’s natural rhythm AND that they’re falling asleep fully independently, yielding a better night’s sleep for both them and you.
Sleep Pressure: The buildup of sleepiness (adenosine) that occurs throughout the day.
Why it’s important to know about sleep pressure: Understanding your child's sleep pressure can help you create a sleep schedule that works for them, and understand when and why changes may need to be made as they grow and develop.
Blackout: A technique used to create a dark sleep environment by blocking out all sources of light. This can be achieved through blackout curtains or shades.
Why it’s important to know about the term blackout: Because whenever possible, we want to provide the best sleep possible! A dark environment is key in providing quality sleep since our circadian rhythms are largely driven by exposure to light and darkness.
Sleep Training: A process in which a child is taught to fall asleep and stay asleep independently. This can involve various techniques such as controlled crying or gradual extinction, and many more, or a blend of multiple techniques.
Why it’s important to know about sleep training: It can literally be life changing for some families. Knowing what it actually is, allows you to make the best decision for your family.
Sleep Shaping: A process in which a child is gently guided towards establishing healthy sleep habits, one thing at a time. This can involve various techniques such as establishing a consistent bedtime routine, then fluctuating bedtime based on your child’s needs, or focusing on helping your child extend naps.
Why it’s important to know about sleep shaping: Foundations are key to overall sleep success! Focusing on one thing at a time when you bring your baby home can help set them up for future sleep success.
Understanding these terms can help you help your baby sleep better, and you’ll be able to better communicate with your pediatric sleep consultant! I hope this was helpful.
