All it Takes is a Plan

Lauren Engler

If you're looking for real talk about all things sleep and parenting, you're in the right place! Lauren Engler, pediatric sleep consultant and mom of three, shares her sleep tips and tricks for babies, toddlers, and young kids, so your family can get the best sleep possible. She also interviews other guest experts to help you feel confident in your parenting journey.

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20 episodes
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Avg 24 min
English

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#119
Wednesday · 27 min
Q&A: October 2026
In this episode, I'm answering YOUR questions! Here's what we're walking through: Our 7-month-old is mostly on a two-nap schedule, and depending on whether he has one or two night feeds, he either wakes up around 6 or 7 am. When he's up early, his first nap interferes with preschool drop-off. If he wakes up around 7, he can wait until after. Any suggestions? We're almost ready to sleep train our 3-month-old and he relies on the pacifier to sleep. When we sleep train, do we also remove the pacifier from daytime use, including daycare? Our daughter is almost 3 and has always been an independent sleeper, but recently started climbing out of her crib, so we've been resorting to holding her until she's asleep and then transferring her. We're traveling soon for another child's surgery and I'm nervous about her sleep in the Airbnb. Any tips? My 9.5-month-old falls asleep independently and sleeps 11 hours through the night, but she wakes up at 6 am and is inconsolable until I nurse her. How do I shift my baby to wake up later and happy? Our 4-year-old has been an independent sleeper since she was a baby, but she recently started fighting sleep at bedtime. We're wondering if she needs a schedule change, how to respond well when she's fighting bedtime, and how to handle early morning wake-ups. Here is the FREE boundary card resource I mentioned! And if you're looking for a step-by-step sleep training plan and personalized support as you implement the plan, check out what that would look like!
#118
October 21 · 14 min
Screen Time in Our Family: How Our Rules Have Changed Over the Years
Screen time is one of those parenting topics that can bring up a LOT of opinions, questions, and guilt. But what if the goal isn’t to follow one set of rules forever, but to figure out what works best for your family in the season you’re in? In this episode, I’m sharing how we’ve approached screen time in our family over the last several years, how our boundaries and expectations have changed, and what’s influenced those decisions along the way. From one season of parenting to the next, what felt right for our family has shifted — and I’ve learned that we don’t have to do things the same way forever just because they worked (or didn’t work) in the past. This isn’t about telling you how much screen time your kids should get or giving you another set of rules to follow. It’s an honest look at how we’ve navigated screen time as a family, with the hope of encouraging you to think about what’s working for your family, too. Because parenting isn’t about getting every decision right. It’s about giving ourselves the grace to adjust as our kids, our families, and our seasons of life change.
#117
October 14 · 28 min
Nervous System Regulation for Parents: Practical Tools for You and Your Kids
What does nervous system regulation actually look like when you have kids? In Part 2 of my conversation with Amanda Armstrong of Regulated Living, we're getting much more practical about nervous system regulation for parents and children, and how we can support our kids when they're overwhelmed, dysregulated, tantruming, or struggling to settle down for sleep. One of the biggest takeaways from this conversation is that co-regulation comes before self-regulation. Our kids' nervous systems are constantly communicating with ours, which means that learning to regulate ourselves is one of the most powerful things we can do to support our children. Amanda shares practical strategies she uses with her own kids, including breathing exercises, movement, sensory activities, getting outside, and creating a home environment that supports the nervous system. We also talk about why it's important to practice these tools during calm moments rather than waiting until your child is in the middle of a full-blown tantrum. (She shares this great song she found recently: Big Feelings Emotional Regulation Song) And there's of course an important connection to sleep! If you haven't listened to Part 1 yet, start there for the foundation on the vagus nerve, nervous system regulation, and sleep. Then come back here for the practical, kid-focused conversation. Amanda Armstrong is the founder of Regulated Living, a mental health coaching practice focused on anxiety, depression, and nervous system regulation. She is also the author of Healing Through the Vagus Nerve and host of the Regulate and Rewire podcast.
#116
October 7 · 41 min
The Vagus Nerve & Sleep: How Your Nervous System Affects Sleep
What does the vagus nerve have to do with sleep? More than you might think. In this episode, I’m joined by Amanda Armstrong of Regulated Living to talk about the vagus nerve, nervous system regulation, and the connection between our nervous system and sleep. We talk about what the vagus nerve actually does, how our nervous system responds to stress, and why regulation can play such an important role in our ability to settle, rest, and sleep. Amanda also shares practical ways to support nervous system regulation, including breathing, movement, time outside, and creating an environment that is more supportive of our biology. We also talk about why there isn't one magic trick for regulating your nervous system, and why understanding your own body and what helps you feel settled is so important. And while much of this conversation applies to adults, there's a lot here for parents, too. The way we regulate ourselves can have a direct impact on the people around us, including our children. This is Part 1 of my conversation with Amanda. In Part 2, we'll dive much more specifically into nervous system regulation with kids, including practical ways parents can support their children—and why our own regulation is such an important part of that process. Amanda Armstrong is the founder of Regulated Living, a mental health coaching practice focused on anxiety, depression, and nervous system regulation. She is also the author of Healing Through the Vagus Nerve and host of the Regulate and Rewire podcast.
#115
September 30 · 15 min
Split Nights: Why Your Child is Awake for Hours in the Night
Is your baby or toddler waking up in the middle of the night and staying awake for hours? If so, you may be dealing with a split night. In this episode, we’re breaking down what a split night actually is, why they happen, and most importantly, how to fix them. We’ll talk about the most common causes for split nights, including a lack of independent sleep skills and/or a schedule issue. Snag our FREE schedule guide for babies! If you’re exhausted from being awake with your child for hours every night, this episode will help you understand what’s happening and give you practical steps to start getting those nights back on track. And if you need more help, learn about how we can do that here.
#114
September 23 · 40 min
Relapse Treatment: Olivia's Cancer Journey
In August of 2022, our oldest daughter, Olivia, was diagnosed with cancer. Just 9 days before her 5th birthday, she was diagnosed with rhabdomyosarcoma. Her main tumor was in her jaw muscle, and she had a handful of tumors in her lungs, as well. Two weeks ago, I shared all of the details of Olivia's diagnosis: what led us to the ER that day and what those initial days and weeks looked like as we got more information and treatment started. Last week, I shared about what her 40 weeks of frontline treatment looked like, including chemo and radiation. I also shared the many ways we were supported and loved on during her treatment. This week, I'm sharing all about Olivia's relapse treatment, why we switched hospitals and chemo regimens, and surgery. And I'm also sharing a bit about what life looks like now, post-treatment!
#113
September 16 · 35 min
Frontline Treatment: Olivia's Cancer Journey
In August of 2022, our oldest daughter, Olivia, was diagnosed with cancer. Just 9 days before her 5th birthday, she was diagnosed with rhabdomyosarcoma. Her main tumor was in her jaw muscle, and she had a handful of tumors in her lungs, as well. Last week, I shared all of the details of Olivia's diagnosis: what led us to the ER that day and what those initial days and weeks looked like as we got more information and treatment started. This week, I'm sharing all about her frontline treatment - what our day-to-day and week-to-week looked like for 40 weeks of chemo, as well as radiation. I also share the many ways we were loved on and supported during treatment.
#112
September 9 · 35 min
The Diagnosis: Olivia's Cancer Journey
In August of 2022, our oldest daughter, Olivia, was diagnosed with cancer. Just 9 days before her 5th birthday, she was diagnosed with rhabdomyosarcoma. Her main tumor was in her jaw muscle, and she had a handful of tumors in her lungs, as well. In this episode, I'm sharing all of the details of Olivia's diagnosis: what led us to the ER that day and what those initial days and weeks looked like as we got more information and treatment started.
#111
September 2 · 23 min
Q&A: September 2026
In this episode, I'm answering YOUR questions! Here's what we're walking through: How do we adjust our sons' sleep schedule (ages 9 and 6.5)? We want them to go to bed later at night and wake up later in the morning. We've pushed bedtime later, but they're now waking up even earlier in the morning. Is my toddler (2 years 7 months) ready to drop her nap or should we push bedtime back later? Should we give our 2.5-year-old a toddler clock or is he okay without it? Sometimes he wakes up in the morning and wants out of his crib right away, whereas other mornings he's content to play in his crib by himself! How can I stretch my 5-month-old's wake windows? He struggles in the morning, especially. Do you have any tips for juggling multiple nap schedules/bedtimes with multiple little ones, while still trying to have a life? I feel like I’m trapped in the house playing "musical kids all day." What are your tips for transitioning a toddler from a crib to a bed? And here are the FREE resources I mentioned in the episode: FREE sleep schedule guide for babies FREE bedtime boundary cards for toddlers
#110
June 3 · 18 min
Sleeping in a Hotel Room with Kids: How to Survive (And Actually Sleep)
One of the questions I get most often from families preparing ot travel is: "How do we all sleep when we're sharing a hotel room?" If you're nervous about sharing a hotel room with your baby or toddler, you're not alone. In this episode, I'm sharing practical tips we've used with our own family and the strategies I recommend to clients for making hotel room sleep easier. We'll cover everything from creating separation in a shared space and packing the right sleep essentials to wake-ups and maintaining realistic expectations while you're away. Travel sleep doesn't have to be perfect to be successful. And a few simple adjustments can make a big difference! Make sure you snag our FREE packing list here! The SlumberPod is our favorite product when traveling with kids. And you can use the code "VIAGRACESPOD" for a discount! Check out our comprehensive travel guide that will help you navigate not only hotel stays but also time change, airplane travel, naps on the go, adjusting back home, and more. And finally, if sharing a hotel room is the least of your worries, because restful nights aren't even the norm at home right now, we would love to help! Learn more about what that would look like here.
#109
May 27 · 23 min
Homeschooling: What We Love About It, and What We Don't
In this week’s episode, I’m sharing something a little different and more personal — our family’s experience with homeschooling. I talk about why we chose homeschooling, what we’ve come to love about it, and also the parts that have been genuinely hard. From slower mornings and family rhythms to the challenges and sacrifices that come with it, this episode is just an honest conversation about what homeschooling looks like in our home right now. Whether you homeschool, send your kids to school, or are simply curious about why families make different educational choices, I hope this episode feels encouraging, relatable, and freeing as you navigate what’s best for your own family.
#108
May 20 · 16 min
Toddler Separation Anxiety at Bedtime: Why Your Toddler Won't Let You Leave (and What Helps)
If your toddler suddenly starts fighting their bedtime routine, or they start freaking out when you go to lay them in their crib or tuck them in for the night - and before this, sleep has been pretty smooth - separation anxiety may be playing a role. But it’s not always the whole story. In this episode, I’m breaking down: When separation anxiety most often shows up in toddler sleep Why it's actually happening developmentally Signs that separation anxiety is impacting your toddler's sleep Practical ways to support your toddler without unintentionally creating new sleep struggles I also share a bit about how to know when something else may be affecting your toddler's sleep. If you find yourself stuck, not knowing if this is separation anxiety or how to help your toddler sleep anymore, check out our personalized sleep training plans here.
#107
May 13 · 13 min
Baby Separation Anxiety and Sleep: Why Your Baby Suddenly Cries at Bedtime
If your baby suddenly cries the moment you walk toward the crib, or bedtime feels like more of a fight, or the nap and bedtime routine have gotten tougher, separation anxiety may be playing a role. But it’s not always the whole story. In this episode, I’m breaking down: When separation anxiety most often shows up in baby sleep Why it's actually happening developmentally Signs it's impacting sleep Practical ways to support your baby without unintentionally creating new sleep struggles. I also share a bit about how to know when something else may be affecting sleep. If you find yourself stuck, not knowing if this is separation anxiety or how to help your baby sleep anymore, check out our personalized sleep training plans here.
#106
May 6 · 14 min
7 Ways to Prevent Crib Climbing (And What to do if Your Toddler Climbs Out)
Every toddler parent dreads the day their toddler climbs out of the crib. That definitely wasn't part of the plan! So what do you do? In this episode, I share 7 tips to actually prevent your toddler from climbing out of their crib, and then I also share what your options are once they climb out. I also give a peek inside what we did when our toddler climbed out of her crib about a month ago! Get our FREE bedtime boundary printables here! And to learn more about how we can help teach your little one to stay in their own bed, all night long, click here!
#105
April 29 · 18 min
Samantha's Why - Her Story and Why She's Now a Sleep Coach
I'm excited to introduce you to the newest pediatric sleep coach on the Via Graces team, Samantha Gomella! In this podcast, she tells us about the sleep challenges she had with her oldest son, and how that finally connected her to me. She also shares about how different her experience was the second time around with her daughter, and how confidence marked her journey rather than anxiety. Sam also explains how her own sleep journey inspired her to become a pediatric sleep consultant and why she's excited to help more families sleep! Book a free discovery call with Sam, to learn more about what it would look like to work with her.
#104
April 22 · 13 min
What if Sleep Training Doesn't Work?
"What if sleep training doesn’t work?" This fear and common hesitation isn't actually about sleep, it's about putting your time and energy and emotions into something hard, and worrying it won’t pay off. So let’s talk about it! In this episode, I’m breaking down why sleep training sometimes seems like it’s failing—and what’s actually going on behind the scenes. You’ll walk away knowing what to adjust, what to expect, and how to move forward with confidence. For more confidence sleep training on your own, check out our A to Z Classes. And to get some one-on-one guidance so you can feel confident sleep training will be successful, click here! Or book a free discovery call. Finally, get your free sleep schedule guide here!
#103
April 15 · 11 min
Can You Sleep Train and Breastfeed? Let's Clear This Up
Can you breastfeed and sleep train? If you’re a nursing mom and even thinking about sleep training, chances are you’ve wondered, “Does sleep training mean I have to stop nursing overnight?” Or worse, “Will sleep training tank my milk supply?” Or, “My baby probably won’t sleep through the night until I wean.” In this episode, we talk about how: Sleep training does not equal weaning Breastfed babies can sleep through the night Dropping night feeds doesn’t have to tank your milk supply I also share some practical tips for sleep training breastfed babies! Because you don't have to choose between breastfeeding and sleep, you can have both! Click here to learn more about how we can help you make sleeping and breastfeeding work.
#102
April 8 · 16 min
Will Sleep Training Make Our Life Rigid?
We are continuing our mini-series on sleep training hesitations. And today the big question we're asking is, Will sleep training make our life rigid? And we're answering that big question by answering these smaller questions: What if I want to enjoy a contact nap? Will sleep training make my baby a sleep snob? Does sleep training mean we’ll be stuck at home all day every day? We travel a lot. We’re not schedule-people. We have big kids and are busy with their activities. Can we still sleep train? Learn how we balance sleep and real life, and how we, as sleep coaches, make sure we include these conversations while walking families through their personalized sleep training plans. And snag our free baby schedule guide here!
#101
April 1 · 13 min
How Much Will My Baby Cry During Sleep Training?
Last week, we kicked off a mini-series on common sleep training hesitations with, "Does sleep training harm attachment?" This week, we're continuing with those hesitations by answering the question, "How much will my baby cry during sleep training?" We'll talk about what's realistic when it comes to babies and toddlers crying during the sleep training process, what's not realistic, as well as ways that we, as sleep coaches, try to minimize crying! If you want a personalized sleep training plan where we walk you through how to respond to the tears so you feel confident that the result will be sleep, book a free discovery call here so we can chat more! And if you're looking to minimize crying during sleep training, make sure you snag our free baby sleep schedule guide here!
#100
March 25 · 1 hr 1 min
Does Sleep Training Harm Attachment? What the Research Really Says
Does sleep training harm your baby’s attachment? It’s one of the most common—and emotionally charged—questions parents ask. If you’ve ever worried that sleep training might damage your bond with your baby, you are absolutely not alone. In this episode, we’re diving into the research behind attachment and sleep training with psychologist, Dr. Shanna Sarita Alvarez, to answer the question: does sleep training affect attachment? We cover: What attachment actually is (and what it isn’t) What the research really says about bonding and responsiveness How to make sleep decisions that feel both confident and connected If you’ve been stuck in the cycle of second-guessing, guilt, or fear around sleep training, this episode will give you clarity, reassurance, and a research-backed perspective. Tune in to learn whether sleep training is safe for attachment—and how to move forward with confidence. If you want to dig in even more to attachment and sleep training, check out the following resources from Helping Families Thrive: Stop Over-Complicating Parenting- FREE workshop Attachment Science and Sleep- a workshop that does a deep dive into popular research used when discussing sleep training to help us understand what it really says - and doesn't say (use code GRACEHFT for 20% off) Essentials Course - a thorough online course on evidence-based parenting tools for kids ages 2-10 (use code GRACEHFT for 20% off) Ready for more support? Explore our baby and toddler sleep services to get a personalized plan that supports both sleep and connection.

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