Episode #322: How to Help Your Baby Sleep Through the Night—No Matter Their Age with Cara Walker from The Well Rested Mama

Episode #322: How to Help Your Baby Sleep Through the Night—No Matter Their Age with Cara Walker from The Well Rested Mama

Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

 Why is your baby waking up at 4 AM—and what can you do about it? If you’re exhausted from sleepless nights, unpredictable naps, or early risings, you’re not alone. In this episode, sleep expert Cara Walker of Well Rested Mama reveals the secrets to getting your little one to sleep soundly—without the stress.

We dive into everything from newborn sleep rhythms and nap schedules to gentle sleep training methods and how to handle regressions, night wakings, and overtired kids. Learn why wake windows matter, how nutrition affects sleep, and the surprising truth about melatonin production in babies.

Whether you’re dealing with a fussy newborn, an early-rising toddler, or just want to set up healthy sleep habits for your child, this episode will leave you feeling informed and empowered. Don’t miss these practical tips to help your entire family get the restful sleep you deserve!

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Topics covered in this episode:

  • Newborn sleep cycles and circadian rhythm
  • How to stop early morning wakings
  • Sleep regressions and how to handle them
  • Wake windows and baby sleep schedules
  • Gentle sleep training vs. cry-it-out methods

Show Notes: 

  • Visit Cara’s website
  • Follow @wellrestedmama on Instagram
  • Check out Cara’s Guides and Services: Use code DOCTORMOM for 10% off any guide!
  • Click here to learn more about Dr. Elana Roumell’s Doctor Mom Membership, a membership designed for moms who want to be their child’s number one health advocate!
  • Click here to learn more about Steph Greunke, RD’s online nutrition program and community, Postpartum Reset, an intimate private community and online roadmap for any mama (or mama-to-be) who feels stuck, alone, and depleted and wants to learn how to thrive in motherhood

Follow Steph & Dr. Elana on Instagram

This episode’s sponsors

Enjoy the health benefits of PaleoValley’s products such as their supplements, superfood bars and meat sticks. Receive 15% off your purchase by heading to paleovalley.com/doctormom

Active Skin Repair is a must have for everyone to keep themselves and their families healthy and clean. Keep a bottle in the car to spray your face after removing your mask, a bottle in your medicine cabinet to replace your toxic first aid products, and one in your outdoor pack for whatever life throws at you. Use code DOCTORMOM to receive 20% off your order + free shipping (with $35 minimum purchase). Visit BLDGActive.com to order.

Discover for yourself why Needed is trusted by women’s health practitioners and mamas alike to support optimal pregnancy outcomes. Try their 4 Part Complete Nutrition plan which includes a Prenatal Multi, Omega-3, Collagen Protein, and Pre/Probiotic. To get started, head to thisisneeded.com, and use code DOCTORMOM20 for 20% off Needed’s Complete Plan!

 

This episode’s guest

My name is Cara Walker and I am so blessed to be married to not only my best friend, but the most amazing dad to our three beautiful children! As we embarked on our parenting journey in 2015, we knew our lives would be forever changed. Throughout my pregnancy, my husband and I often heard comments regarding sleep and how we would apparently never get to experience it again once the baby arrived. “Sleep now because you’ll never sleep again” was a crowd favorite.

Being an elementary school teacher, I know that children thrive on routine and structure. There had to be a way to provide my child with the sleep he needed; so my research began. My sister had previously worked with The Cradle Coach, a sleep consultancy firm based out of South Florida. They helped guide her daughter towards a healthy sleep foundation and I witnessed it happening. I saw how structured her days were and how much sleep she was getting at night. I saw how energized and peaceful she was while awake. I saw the amazing benefits it brought to her entire family!

The day I put my 9-week-old on a regular sleep schedule was when our lives truly changed for the better. Our days now had consistency. He was following predictable nap and feeding schedules. Everything fell into place. By 3 months old, he was sleeping through the night (12 hours straight) and happier than ever during the day! Fast forward 2 years to our daughter being born; I was able to implement a healthy sleep foundation from the beginning and her schedule has always been amazing.

I understand the struggle of being a tired mom and constantly trying to guess what your child needs or wants. As a new mother, you feel like the world is watching and pressuring you to do everything perfectly; that in itself can be exhausting. By implementing a consistent daily schedule and routine, I have created a positive sleep foundation for our family. Our lives are significantly easier and more stable.

Becoming a sleep consultant was one of the best decisions I have made. I love helping frustrated parents succeed while overcoming sleep deprivation and helping their children!

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