Episodes

  • Episode 15: Napping Spectacular!

    Episode 15: Napping Spectacular!
    Oct 6 2025
    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 EditDr. Canapari’s article on Le Pause Sleep trainingPeriod of purple cryingDr. Canapari's article on nappingDr. Canapari's article on sleep needs in childrenArielle's website Chapters 00:00 Intro and disclaimer01:10 Why naps feel harder than nights; personal stories03:00 What parents often misunderstand about naps04:00 How much sleep kids need (AASM consensus)06:00 Why naps matter for mood and learning06:40 Brain development and nap transitions (hippocampus)07:00 Average nap duration by age; variability is normal09:10 How many naps per day; typical progression through early childhood12:00 Galland review; why transitions are tricky in real life14:00 The “art” of troubleshooting naps15:00 Naps vs. nights: balance the 24-hour total18:00 Targets for infants; prioritizing overnight sleep22:00 High vs. low sleep-need babies23:00 Nap routines vs. bedtime routines; wind-down for toddlers25:00 How to get longer naps: schedule fit and independent sleep27:00 Evidence-based infant sleep tips (INSIGHT and SAAF principles)29:00 Reading sleep cues without getting trapped by rigid schedules30:30 Overtiredness vs. boredom; case example34:00 Can you sleep-train for naps but not nights? Why consistency wins36:00 Typical nap times by age; capping late naps39:00 Newborn nap reality check40:00 Contact napping and safety42:00 Period of PURPLE Crying and parental stress45:30 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: sleepeditpod@gmail.com
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    47 mins
  • Episode 14: Summer and Back to School Sleep Challenges

    Episode 14: Summer and Back to School Sleep Challenges
    Jul 28 2025

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

    Episode 13: Toddler Night Wakings, Early Rising, and Nap Refusal: Your Pediatric Sleep Questions Answered
    Apr 30 2025
    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 napHow to handle a preschooler who wakes five times a nightWhen to push bedtime later—and when not toStrategies for night weaning, managing anxiety, and fixing early morning wake-upsPlus: 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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    1 hr and 2 mins
  • Episode 12: Melatonin and Magnesium Oh My

    Episode 12: Melatonin and Magnesium Oh My
    Feb 24 2025

    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?
    • 📖 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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    57 mins
  • #11: Navigating Holiday Sleep Challenges: Tips for Parents

    #11: Navigating Holiday Sleep Challenges: Tips for Parents
    Dec 4 2024
    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
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    32 mins
  • Episode 10: Mailbag Episode

    Episode 10: Mailbag Episode
    Oct 27 2024

    In this mailbag episode, Dr. Canapari and Arielle respond to listener questions covering infant sleep, early waking, transitioning from co-sleeping, travel disruptions, nighttime fears, sleep disorders, and more. From “first daylight savings” tips to strategies for toddlers with anxiety, each answer offers practical insights for a wide range of pediatric sleep challenges.

    Links
    • Daylight savings time: Avoiding problems when Falling Back
    • Early morning awakenings: What to do about them
    • How to stop night feedings
    • How to stop cosleeping
    Chapters:

    [00:01:09] Intro

    [00:01:14] Infant Sleep Patterns and Challenges

    • [00:01:33] Lauren: When do babies start dreaming?

    • [00:03:00] Susan: Tips for differentiating between waking to feed and needing sleep in a 5-month-old?

    • [00:06:26] Andrea: How to sleep train at night when daycare sleep is limited?

    • [00:08:07] Chelsea: Avoiding early wakings for a sleep-trained 6.5-month-old.

    • [00:10:25] Kaitlin: Daylight savings time tips for a 7-month-old.

    • [00:14:37] Kayleigh: Breaking the cycle of middle-of-the-night babbling and crying in a 9-month-old.

    • [00:18:07] Francia: How to sleep train an 8-month-old.

    [00:19:30] Early Morning Waking and Sleep Regressions

    • [00:19:30] Brittany: How to handle nighttime wakings to maintain sleep progress.

    • [00:21:34] Chelsea: Troubleshooting early morning wakings for a sleep-trained 6.5-month-old.

    • [00:22:02] Hunter: Strategies for a 6- and 4-year-old who wake very early.

    • [00:23:00] Pauline: Addressing early waking for kids with ASD who take melatonin.

    [00:28:00] Co-Sleeping and Sleep Transitions

    • [00:28:00] Holly: Transitioning a 2-year-old from co-sleeping to independent sleeping.

    • [00:31:57] Ashley: Transitioning from co-sleeping with a 3-year-old for better parent comfort.

    • [00:34:34] Katy: Encouraging a 3-year-old to stay in her own bed at night.

    • [00:35:00] Kimberly: Addressing frequent night wakings and crying in a 3-year-old.

    • [00:40:00] Holly: How to get a 3-year-old to stop using a parent as part of their sleep routine.

    [00:42:20] Travel and Disruptions in Routine

    • [00:42:20] Abby: Helping a 10-month-old sleep better while traveling.

    [00:44:10] Nighttime Anxiety and Sleep Fears

    • [00:44:10] Andrea: Supporting a 4-year-old who is afraid to sleep alone.

    • [00:45:39] Stephanie: Determining when it’s necessary to help a 2-year-old fall back asleep.

    • [00:46:59] Lesley: Strategies for helping a 7-year-old grandchild stay asleep until morning.

    • [00:48:39] Dr. Ula: Assisting a 19-month-old who needs comfort to sleep through the night.

    [00:51:00] Sleep Disorders and Medical Concerns

    • [00:51:00] Sarah: Can REM Sleep Behavior Disorder lead to complex sleep actions like opening doors?

    • [00:52:53] Wenjing: Tips for transitioning a 7-month-old with reflux to crib sleep.

    [00:55:00] Sleep Training Questions

    • [00:55:00] Amelia, Juan, and Baby Tonio: Ending bedtime crying after sleep training.
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    59 mins
  • Episode 9: Insomnia in Grown-Ups, with Dr. Shelby Harris

    Episode 9: Insomnia in Grown-Ups, with Dr. Shelby Harris
    Aug 28 2024
    In this episode of the Sleep Edit podcast, we welcome Dr. Shelby Harris, a leading expert in behavioral sleep medicine. Often, parents are struggling even after their kid's sleep problems are addressed. We talk about the common sleep challenges faced by parents focusing on the impact of stress, hormonal changes, and modern technology on sleep quality. Dr. Harris provides insights into the diagnosis and treatment of insomnia, emphasizing cognitive behavioral therapy for insomnia (CBTI) and its effectiveness over medication for long-term improvement. The conversation also explores the practicalities of sleep hygiene, sleep restriction, and the influence of consumer sleep tracking technologies. Links: Dr. Harris’ website Dr. Harris' on Instagram The Women's Guide to Overcoming Insomnia: Get a Good Night's Sleep Without Relying on Medication (affilate link) Room sharing recommendation in 2024 Directory of providers at the Society of Behavioral Sleep Medicine Univers
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    40 mins
  • Episode 8: Things That Go Bump in the Night with Dr. Sujay Kansagra

    Episode 8: Things That Go Bump in the Night with Dr. Sujay Kansagra
    Jul 8 2024

    In this episode of the Sleep Edit, Craig and Arielle are thrilled to welcome Dr. Sujay Kansagra of Duke University to discuss the weird and wonderful world of parasomnias, restless leg syndrome, and restless sleep disorder in children. Parasomnias include NREM parasomnias (sleep walking, hypnic jerks, night terrors) and REM parasomnias (sleep paralysis and nightmares).

    • 00:00 Introduction and Disclaimer
    • 01:09 Parenting Anecdotes and Guest Introduction
    • 02:22 Journey into Medical Social Media
    • 05:21 The Importance of Engaging Content
    • 10:50 Understanding Parasomnias
    • 15:25 Non-REM vs REM Parasomnias
    • 24:26 Night Terrors and Sleepwalking
    • 28:17 Fever Dreams and Sleep Disruptions
    • 28:58 Genetic Predispositions and Sleep Studies
    • 29:21 Scheduled Awakenings and Melatonin
    • 30:23 Nightmares vs. Night Terrors
    • 31:39 Sleepwalking Safety Tips
    • 37:43 Understanding Restless Leg Syndrome
    • 48:58 Restless Sleep Disorder
    • 53:38 Final Thoughts and Parenting Advice
    • Dr. Sujay Kansagra at Duke Health
    • Sujay’s Instagram profile
    • Sujay's time zone video
    • “I am the research”
    • His excellent sleep book
    • The rest of his links
    • Night terrors, sleep walking, and sleep talking in children by Dr. Canapari
    • Restless leg syndrome in children by Dr. Canapari
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    56 mins