『The Sleep Edit』のカバーアート

The Sleep Edit

The Sleep Edit

著者： Craig Canapari MD & Arielle Greenleaf
無料で聴く

概要

 Join Dr. Craig Canapari and Arielle Greenleaf as they explore the intricacies of children's sleep issues with clarity and a touch of levity. They'll unpack the science behind sleep and offer evidence-based strategies to improve nighttime routines. As the director of Yale's Pediatric Sleep Center and an accomplished author, Dr. Canapari brings a wealth of knowledge, while Arielle's expertise as a Pediatric Sleep Consultant provides practical insights for parents seeking tranquility at bedtime. Together, they're your guides to better sleep for your little ones—and for you.© 2026 Evidence Based Parenting LLC 人間関係 子育て 衛生・健康的な生活
エピソード
  • Episode 17: Our Sleep Stacks and Routines in 2026

    Episode 17: Our Sleep Stacks and Routines in 2026
    2026/02/18
    Episode 17 – Show NotesOur Sleep Routines in 2026 | The Sleep EditCraig 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.Timestamps4:23 — Our personal sleep histories6:36 — Restless leg syndrome & childhood sleep anxiety8:50 — Psychophysiologic insomnia & CBT-I explained11:00 — Bedtime boxes & stimulus control for kids12:50 — Sleep tracking: Oura Ring vs. Apple Watch16:20 — Orthosomnia — when tracking makes sleep worse18:32 — How your tracker score affects how you feel the next day19:00 — Sleep environment: cold rooms, darkness, white noise22:52 — Sleep masks, weighted blankets (Bearaby), and pillows27:00 — Light-up alarm clocks (Philips, Hatch)29:00 — AYO light therapy glasses & circadian entrainment32:00 — Nighttime routines: DND, showers, reading34:40 — Why a hot shower helps you sleep (the science)36:00 — Craig's meditation practice & pre-bed habits39:20 — Arielle's history with insomnia & trazodone41:10 — What sleep medications actually do (and don't do)44:17 — Magnesium glycinate — the evidence47:35 — L-theanine — even less evidence, still worth trying?48:11 — Melatonin: Craig's 1mg dose & the heart failure study52:00 — How we're actually sleeping in 2026Key TakeawaysBoth 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).LinksCraig's gear & supplementsAYO Light Therapy GlassesBearaby Weighted BlanketOura RingMagnesium Glycinate 500mgNature's Trove L-TheanineMelatonin 1mgConsumerLab.com — third-party supplement testing (subscription ~$60/yr)Craig's posts & calculatorsMagnesium for Kids' Sleep – Dr. CanapariMelatonin & Heart Failure Study – Dr. CanapariMelatonin Dosing Calculator for Children – Dr. CanapariClinicians & resources mentionedDr. Shelby Harris – CBT-I specialistDr. Lynelle Schneeberg – Become Your Child's Sleep Coach: The Bedtime Doctor's 5-Step Guide, Ages 3–10Book on AmazonOrthosomnia – original paper by Dr. Kelly Baron (J Clin Sleep Med, 2017)CBT-I Coach App (VA) — free, useful for teens 12+ and adultsArielle's website & resourcesExpect to SleepFree 24-Hour Sleep Guide (Arielle)Contact Listener questions: sleepeditpod@gmail.com
    続きを読む 一部表示
    51 分
  • RE-AIR Episode 11: Navigating Holiday Sleep Challenges: Tips for Parents

    RE-AIR Episode 11: Navigating Holiday Sleep Challenges: Tips for Parents
    2025/12/15

    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.
    続きを読む 一部表示
    32 分
  • Episode 16: Napping Spectacular Pt 2

    Episode 16: Napping Spectacular Pt 2
    2025/11/17
    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 sleepChapters00:00:01 — Welcome & Episode Setup00:01:07 — The 3→2 Nap Transition: When It Starts00:02:48 — Biology of Sleep Drive & Late Naps00:03:43 — Why Late Bedtimes Are So Common Now00:04:59 — How Total Sleep Needs Shape Nap Schedules00:06:32 — Wake Windows vs. Real Sleep Need00:07:52 — Consolidated Naps & Nap Length Targets00:09:41 — How to Use the Third Nap as a Bridge00:11:06 — Example: Designing a 13.5-hour Sleep Day00:12:59 — Signs It’s Time to Drop From 3→2 Naps00:14:45 — Why Transitions Are Messy (and Normal)00:15:56 — The 2→1 Nap Transition: Age & Signs00:17:46 — Developmental Milestones That Disrupt Naps00:19:06 — Case Example: Drew (13 Months)00:20:57 — How to Start the 2→1 Transition Step-by-Step00:22:54 — Shifting Nap Timing & Early Bedtime Strategy00:23:56 — Tracking Sleep: Apps vs. Diaries00:24:53 — Why Smart Monitors Often Mislead Parents00:26:50 — When Nights Get Worse Because of Nap Issues00:27:59 — The 1→0 Transition: What Truly Signals Readiness00:29:18 — Daycare Nap Challenges & Parent Options00:31:56 — Capping Naps to Protect Nighttime Sleep00:33:30 — Nap Strikes vs. True Transitions00:36:06 — Early Morning Awakenings & Too Much Day Sleep00:38:30 — Final Thoughts & The Greenleaf WindowsLinksNapping spectacular episode 1CIO 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 childrenDr. Canapari articles on the science of why children stop nappingArielle's websiteReferencesParuthi, 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.6288Spencer, 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.2114326119Staton, 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.2019.101247Galland, 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.2011.06.001Horváth, K. (2018). Spotlight on daytime napping during early childhood. Frontiers in Psychology, 9, 1238. https://doi.org/10.3389/fpsyg.2018.01238Wolke, 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.2017.02.020Lavner, J. A., et al. (2023). Sleep SAAF randomized clinical trial. JAMA Network Open, 6(3), e236276. https://doi.org/10.1001/jamanetworkopen.2023.6276Paul, I. M., et al. (2016). INSIGHT Responsive Parenting Intervention and Infant Sleep. Pediatrics, 138(1), e20160762. https://doi.org/10.1542/peds.2016-0762
    続きを読む 一部表示
    41 分
まだレビューはありません