Karola Marais

22/11/2025

True words.

20/11/2025

Someone asked me today:
"How did you become a sleep consultant?"
Here's the truth...
I took a sleep training cert first
Felt sick every time I recommended ST
Almost quit before I even started
Then I found Baby-Led Sleep Certification
600+ coaches worldwide
ZERO sleep training
ALL the science
If you've been looking for a certification that aligns with your values...
This is it. DM me for the link.

16/11/2025

Rain can be soothing thanks to white noise and cooler temps. It can also disrupt routines and, if storms are loud, wake or worry some kids.
Babies (0–12m): steady routine, safe sleep basics, gentle white-noise at a safe volume, comfy room temp (20–22°C), medium humidity.
Toddlers (1–3): rainy nights can calm them, but storms may cause fears. Offer reassurance, a comfort object, and a predictable routine.
Preschoolers (3–8): rain can wind-down time, but storms can trigger anxiety. Have a “storm plan” and familiar comforts.
Tips: keep bedtimes nap times consistent, dim lights, use blackout curtains if needed, and have a quiet, cozy spot for storms. If weather disrupts sleep often or raises worries, chat with a pediatrician.

If you want, tell me your child’s age and any rain-related sleep worries and I’ll tailor a quick plan.

06/11/2025

Wow. How amazing to be able to learn how to help parents one a more holistic way.

Exiting times ahead.

Welcome to follow the link to learn more about what I am busy with.

ATTACHMENT-FOCUSED SLEEP SOLUTIONS HELPING YOU CONNECT WITH YOUR CHILD ON A DEEPER LEVEL, ALL WHILE EMPOWERING THEM TO SLEEP. WHAT THEY’RE saying Sleep Without Sleep Training was created to help you navigate the challenges and frustrations around baby sleep in the first 18 months. There is so much...

05/10/2025

Honoring Loss, Finding Support: A Sleep Therapist’s Message for Infant Loss Awareness

Trigger warning: This post touches on miscarriage, infant loss, and medical trauma. If you’re reading and need support, consider reaching out to a trusted clinician, counselor, or a local support group.

As a professional sleep consultant, my work centers on guiding families toward restful nights and healthier routines. But behind every bedtime routine are stories that extend far beyond sleep—stories of joy, hope, worry, and, for many, heartache. October is Infant Loss Awareness Month, and today I want to honor the families who carry the weight of miscarriage, stillbirth, and infant loss. This is for you, for your lives, and for the quiet moments when sleep feels impossible because grief speaks loudly in the night.

A personal note from the heart
This year marks a deeply personal milestone for my family. October would have been the month our fourth daughter would have joined our household. In May, our baby’s heart stopped beating, and I experienced a miscarriage followed by an emergency hysterectomy to save my life. The year since has been emotionally draining and physically challenging. Sharing this openly is not easy, but I believe in the power of speaking our truth to break the silence that too often surrounds infant loss.

Loss is real, and it is not one-size-fits-all
Miscarriage, stillbirth, and infant loss are profoundly personal experiences. Every journey is unique, and the feelings—shock, guilt, anger, hollow grief, relief, and longing—can surface in waves.
Grief does not follow a neat timeline. Sleep, routine, and health can all be affected in complex ways as your body and mind process trauma, hormones, and overwhelming emotion.

Why I’m writing this as a sleep professional
Sleep is a foundational part of healing. When grief disrupts sleep, the body’s stress response can become chronic, making daytime functioning and caregiving harder.
Parents, partners, and families often become “invisible” in medical and social spaces after a loss. Acknowledging the grief and seeking support can improve both emotional well-being and sleep quality.
Your voice matters. You are allowed to speak about your loss, to ask for help, and to advocate for your needs without stigma.

Ways grief can affect sleep
Night awakenings, intrusive thoughts, or vivid dreams related to loss
Difficulty falling asleep due to racing thoughts or hypervigilance
Sleep maintenance problems (early morning awakenings) linked to anxiety or guilt
Physical effects: fatigue, body tension, headaches, sleep-disordered breathing in some post-surgical contexts

What helped me, and what may help you
Normalize your grief: There is no “right” way to grieve. Acknowledge your emotions as valid.
Seek support: Reach out to trusted friends or family, join a loss support group, or talk with a counselor who understands perinatal loss.
Build a compassionate sleep routine:
Consistent bed and wake times, even on weekends
A calming pre-sleep ritual (light stretching, breathing exercises, gentle music)
A sleep environment that feels safe and soothing (dim lights, white noise, comfortable temperature)
Limiting caffeine and screens before bed
Mindful strategies for nighttime distress:
Grounding exercises (5-4-3-2-1 sensory techniques)
Journaling or a “worry journal” to capture thoughts at a set time earlier in the evening
Brief, goal-oriented breathing: inhale 4, hold 4, exhale 6, for several cycles
Seek specialized care if needed:
A perinatal loss counselor or therapist experienced with grief and trauma
A sleep specialist if sleep problems persist or you notice sleep-disordered breathing or chronic insomnia after trauma
Your medical team if there are ongoing physical health concerns from the hysterectomy or other procedures

Finding strength in community and making room for your story
You are not alone. Many families navigate the unspoken grief of infant loss, and sharing your story—on your own terms—can be a powerful act of healing.
Consider small acts of remembrance that feel meaningful to you: a dedicated bedtime routine in honor of your baby, a memory box, or writing a letter to your child you never got to meet.
If you’re comfortable, share your story with trusted circles or online communities focused on perinatal loss. You may find voices that echo your own and ideas for coping that resonate.

Practical steps you can take this week
Schedule a check-in with your primary care provider or a mental health professional to discuss sleep and grief symptoms.
Create a “soft sleep plan”:
Set a consistent bedtime and wake time
Establish a 20- or 30-minute wind-down routine that excludes screens
Prepare a quiet, comforting sleep environment
Start a brief journaling habit in the early evening to offload racing thoughts
Reach out to a support group or counselor who specializes in perinatal loss
If safe and appropriate, discuss with your doctor whether a sleep-friendly coping strategy or temporary aids (e.g., sleep diary, short-term sleep aids under medical guidance) could help during the most intense weeks

A note on hope and cadence
This journey is not about “getting over” loss but about learning to live with it while tending to your health and your family’s needs. Sleep can be a small, gentle anchor in the storm—something that sustains you enough to show up for your loved ones, including the future you hope to welcoming when the time feels right.

If you’re reading this and you’ve experienced something similar, please know:
Your feelings are valid.
You deserve support and care.
You are not alone.

If you’d like, I can tailor a sleep plan to your specific situation, including a gentle bedtime routine, relaxation exercises, and a step-by-step approach to rebuilding sleep health after trauma. You can share as much or as little as you’re comfortable with, and we’ll take it one small, compassionate step at a time.

With warmth and solidarity,
Karola Marais
Sleep Consultant thesleep.co

30/09/2025

How Outdoor Family Sports Can Improve Sleep: A Sleep Consultant’s Guide to Healthy Habits for All Ages

If you’re reading this, you’re likely a busy family prioritizing rest, health, and quality time together. As a professional sleep consultant, I often see how daily routines—especially those that involve physical activity and predictable schedules—shape our children’s and even our own sleep. This post explores what it means for a child to participate in an outdoor sport that the whole family can enjoy together, with a focus on safety, shared experiences, and sleep benefits. We’ll also address the unique angle of family-target shooting as a structured, safety-first activity that can fit into a healthy family routine.
Note on safety: When it comes to any sport that involves fi****ms or target shooting, safety guidelines must be followed strictly. This includes formal training, proper supervision, certified equipment, strict adherence to local laws, and a clearly established family safety plan. If your family chooses to include target shooting, work with qualified instructors and ensure all targets, ranges, and practices meet current safety standards.

What does it mean for a child to take part in a sport?

Participation in sport isn’t just about winning or losing. For children, it’s about:
Building motor skills and coordination
Learning self-regulation and focus
Experiencing teamwork and social belonging
Developing time-management habits and commitment
Gaining confidence through achievable goals

When sport happens outdoors, those benefits can expand to include enhanced exposure to natural light, more physical activity, and better mood regulation—all of which support sleep health.

Key ideas supported by research:
Regular physical activity is linked to shorter time to fall asleep and longer total sleep time in children and adolescents.
Outdoor environments can boost mood and reduce stress, aiding sleep onset and continuity.
Family involvement in physical activity strengthens routines and perceived social support, both of which are associated with improved sleep in children.

A sport that’s both outdoor and family-friendly

Choosing an activity that fits your family’s interests, values, and safety standards is key. Here are attributes that make a sport suitable for family participation outdoors:
Accessibility: equipment is widely available and adaptable to different ages
Shared goals: parents and children can work toward common milestones
Safe supervision: clear rules, protective gear, and responsible adults overseeing practice
Enjoyment: moments of fun and bonding beyond competition

Outdoor family sports ideas to consider:
Hiking or trail running with educational nature goals
Orienteering or geocaching as a blend of fitness and problem-solving
Archery or target-based shooting with strict safety protocols and certified instruction
Team or individual field sports that can be scaled for all ages (frisbee, nature scavenger hunts, pickleball on nature-friendly courts)

Sleep connection: outdoor, low-stress activities earlier in the day help wind down the nervous system, support melatonin production at night, and improve next-day alertness.

Sleep benefits of structured, safety-first activities:
Predictable routines (practice times, cooldown periods) support circadian alignment
Moderate, not excessive, physical effort improves sleep pressure without overstimulation
Outdoor light exposure during the day helps regulate sleep-wake timing

How sport can improve the whole family’s sleep

A family sport routine can positively influence sleep in several ways:
Consistent schedules: Regular activity and set practice times create predictable daily rhythms, which are strongly linked to better sleep onset and duration.
Stress reduction: Physical activity reduces daytime cortisol and anxiety, aiding easier sleep initiation.
Light exposure: Outdoor activities provide natural daylight, supporting healthy melatonin production and evening wind-down.
Social connection: Positive family interactions during sport can improve mood and reduce bedtime resistance.

Practical tips for maximizing sleep benefits:
Schedule outdoor activity earlier in the day when possible to avoid late-evening arousal.
Create a family wind-down routine after activities (cool-down stretches, a warm bath, reading) to signal sleep readiness.
Maintain a consistent bedtime for all family members, aligning after-dinner routines with the sleep window.
Use protective, safety-first practices for any activity that involves risk, with regular safety check-ins.

Pediatric sleep guidelines linking physical activity to improved sleep duration and quality
Research on outdoor time and sleep health in children
Family-based intervention studies showing sleep improvements through structured routines and shared activities

A simple family plan to start this week

Choose one outdoor activity that everyone enjoys and can do at a similar skill level.
Set a weekly schedule with a dedicated practice or activity day, plus a consistent bedtime.
Include a brief safety briefing at the start of each session if activities involve risk.
Plan a family cooldown period after activity (hydration, light stretching, or a short walk) before screen time or quiet activities.
Track sleep changes for 2–4 weeks to observe patterns and adjust as needed.

Sample weekly plan (adjust to your family’s needs):
Monday: Light outdoor activity + early bedtime
Wednesday: Family practice or game, followed by wind-down routine
Saturday: Moderate outdoor sport with safety check-in and family reflection
Sunday: Rest day or gentle nature walk; prepare for the week ahead.

28/09/2025

https://www.facebook.com/share/p/1Bn7JkSx6U/

Does not matter how big or small. Snoring is not normal. Please take your kids to the Dr.

Snoring: Why Every Snore Matters — No Matter How Small

As a sleep professional, I often encounter people dismissing their snoring as harmless, especially if it’s mild or occasional. However, the truth is that any type of snoring can be a sign of underlying health issues, and should never be ignored. Whether your snoring is loud and persistent or just a soft, infrequent sound, it can have serious implications for your health.

Snoring Is More Than Just Noise

Many believe that only loud, disruptive snoring is a problem. But even minor snoring can be a warning sign of airflow obstruction or other sleep disturbances. Over time, these disruptions can lead to:

Poor sleep quality for you and your partner
Increased risk of daytime fatigue and decreased productivity
Elevated blood pressure and cardiovascular strain
Potential progression to sleep apnea, a serious health condition

Why All Snoring Is Concerning

While some may think that small or occasional snoring is harmless, research shows that any snoring can contribute to health risks. Snoring occurs when airflow is partially obstructed during sleep, causing vibrations of the tissues in the throat. This obstruction, even if minor, can put stress on your cardiovascular system and increase the risk of developing more serious conditions like sleep apnea.

The Danger of Sleep Apnea

In many cases, snoring is a symptom of sleep apnea — a condition characterized by repeated pauses in breathing during sleep. Sleep apnea is linked to a host of health issues, including high blood pressure, heart disease, stroke, and diabetes. The earlier it is diagnosed and managed, the better for your overall health.

If you or a loved one snore, it’s crucial to seek professional evaluation. Early intervention can improve sleep quality and reduce health risks.

For More Information About Sleep Apnea in Adults

If you’re concerned about your snoring or suspect sleep apnea, learn more about this condition and how it can affect adults by visiting this informative resource: https://islagrace.ca/common-sleep-challenges/is-sleep-apnea-genetic-understanding-the-hereditary-links/ref/karola.marais/

Remember: No matter how small your snoring may seem, it’s worth paying attention to. Your health depends on it.



thesleep.co

24/09/2025

Ferritin, Iron, and Sleep in Children: Clinical Overview

Ferritin is a marker of iron stores in the body. Emerging pediatric sleep research suggests that low ferritin levels can be associated with restless sleep and alterations in sleep architecture. While not all children with sleep disturbances have iron deficiency, ferritin testing may be clinically relevant in selected cases where iron status could contribute to sleep symptoms.

Key concepts

Ferritin reflects iron stores, not directly circulating iron. Levels can be affected by inflammation and other factors; interpretation should consider the clinical context.
Iron is essential for neural and regulatory processes that influence sleep, including sleep-wake regulation and REM/arousal mechanisms.
In some pediatric populations with sleep disturbances, a substantial proportion have ferritin levels below commonly used thresholds, and iron supplementation has been associated with improvements in sleep symptoms for many patients.

Summary of the available evidence

Restless sleep and low ferritin in children:
In pediatric patients presenting with restless sleep, a notable percentage have ferritin levels below standard cutoffs.
Iron supplementation (oral ferrous sulfate or IV iron as indicated) has been associated with improvement in restless sleep symptoms in a meaningful proportion of cases.
The observed association supports a link between iron deficiency and restless sleep–related symptoms, even when ferritin values are not severely low by every lab standard.

Iron deficiency in infancy and sleep development:
In iron-deficient infants (approximately 6 months old), sleep architecture can be altered:
Reduced sleep spindle density, longer inter-spindle intervals, and slower spindle frequency.
Increased restlessness at night, longer daytime naps, and more nighttime awakenings.
These early changes can persist or evolve as children age, with potential long-term effects on sleep patterns.

Longitudinal observations:
Some longitudinal studies report persistent alterations in sleep organization (e.g., REM sleep timing/duration, REM latency) in children who experienced iron deficiency in infancy.
Sleep patterns in later years may resemble certain mood-related sleep changes described in depressive phenotypes, though causality is not established and results vary across studies.

Clinical implications

Consider ferritin as part of a broader evaluation for pediatric sleep disturbance, particularly when:
There is a history or presentation suggestive of iron deficiency (e.g., pale skin, fatigue, poor appetite, picky eating, delayed growth).
There is restless sleep, frequent night awakenings, or unusual sleep fragmentation without an obvious alternative cause.
There is a risk or suspicion of chronic inflammation or another condition that could influence ferritin interpretation.

Assessment approach:
Obtain a targeted iron panel, which may include ferritin, transferrin saturation (TSAT), serum iron, and total iron-binding capacity (TIBC) as appropriate.
Interpret ferritin in the context of inflammatory markers (e.g., CRP, ESR) if available.

Therapeutic considerations:
Iron supplementation should be guided by a clinician. If ferritin is low or iron deficiency is diagnosed:
Oral iron is typically first-line, with attention to dosing, absorption (consider vitamin C co-ingestion), and potential adverse effects (gastrointestinal discomfort, constipation).
Intravenous iron may be considered if oral iron is ineffective, not tolerated, or in certain clinical scenarios (e.g., significant malabsorption or poor adherence).
Reassess ferritin and clinical symptoms after a defined treatment period to evaluate response.

Sleep hygiene and coexisting factors:
Regardless of iron status, optimize sleep health: consistent bedtimes/routines, sleep-conducive environment, limit screens before bed, and address other sleep-disruptors (apnea risk, allergies, reflux, anxiety).
Consider multidisciplinary evaluation if sleep disturbances are persistent or worsening despite addressing iron status.

Practical counseling points for families

Ferritin testing can help identify iron deficiency that may contribute to sleep disturbances, but a normal ferritin level does not completely rule out other sleep etiologies.
If iron deficiency is diagnosed, adherence to prescribed iron therapy and follow-up testing are important to monitor response and prevent overtreatment.
Improvements in sleep symptoms after iron treatment may take weeks to months and can vary between children.
Be vigilant for iron-related side effects and seek guidance if intolerable symptoms occur or if there are signs of iron overload (rare in standard pediatric practice but important to monitor in prolonged high-dose therapy).

Suggested next steps in practice

For a child with persistent sleep disturbances and risk factors for iron deficiency, discuss ferritin and a broader iron panel with the treating clinician.
If ferritin is low or iron deficiency is diagnosed, initiate a management plan per clinical guidelines and the clinician’s judgment.
Reevaluate sleep quality and iron indices after a defined interval to assess response.
Continue to address sleep hygiene and screen for other contributing factors or comorbid conditions as part of a comprehensive approach.

24/09/2025

Lisa came to us beyond exhausted. Her 5-month-old was waking constantly, and nothing seemed to help. With Karola’s gentle guidance and step-by-step plan, things slowly began to shift. Like Lisa, you don’t have to figure it out alone. Book your consultation today and let’s bring calm back to your nights.

17/09/2025

12/09/2025