Nights can feel endless, and the mental load is real. Small adjustments can help, and we here to make each one count.

WELCOME TO METASLEEP

HELLO AND WELCOME,

I’m Alana, founder of MetaSleep Consulting. We believe a happy life begins with healthy sleep, so we empower families to thrive day and night. I started MetaSleep to help parents feel confident using gentle, supportive strategies to create a well-rested home. At MetaSleep, we’re passionate about easing the mental load of parenthood and understand the challenges families face with sleep. Through our Sleep Programs, we guide families toward restful nights and a well-balanced life.

CONTACT ALANA

“Fresh air and exercise are amazing

for you and your little ones’ sleep. Dress for the weather and get outside as often as possible.”

- Alana Metallo

HOW CAN WE HELP

How Our Process Works:

  • Step 1: Discovery call

    Through conversation we will discuss your current sleep challenges and how we can work to make changes to the way sleep happens in your home. We will guide you to choose the package that best suits the needs of your child.

  • Step 2: Consultation (Virtual or In-Home)

    Through consultation, we will educate, guide and support your family about the benefits of healthy sleep. We will discuss routines, naps, bedtime, night wakings, early morning rising, etc. Finally, we will guide you step-by-step to implement the sleep training method best suited for your family.

  • Step 3: Personalized Sleep Plan

    Within 24 hours, you will receive an easy to follow custom sleep plan that builds on the foundations of healthy sleep behaviours. This will be your go to resource during the sleep training process.

  • Step 4: Ongoing Support

    During our 2 weeks together, you will receive 3 follow up phone calls that promotes you to develop a sense of self-regulation and independence for sleep times. Your child will know they are safe, comfortable and become confident about sleep.

  • Step 5: Daily Sleep Log

    During our 2 week program, you will have access to an app that records daily sleep data. This allows us to be on your sleep journey with you each day. We will provide timely feedback to build your confidence while maintaining a well-rested lifestyle.

  • Step 6: Release of responsibility

    At the end of our 2 week program, you will receive an email with tips regarding maintaining sleep going forward. You will be given a certificate of achievement for your child, as well as our Tips Handbook to use as a resource when it comes to changes that may occur in sleep as your child grows.

OUR TOP SLEEP TIPS

Some gentle ways to give your sleep routine some love

  • Use a sound machine to block out unwanted noise. Place it closest to the direction most noise occurs, which is generally the door to the room. Ensure that runs continuously. Keep the sounds to rain or white noise.

  • Darkness stimulates the production of the sleep hormone melatonin, helping babies drift off easier and reducing the chances of early waking when natural light peeks in. It is beneficial to invest in blackout blinds and curtains so that the room promotes sleep.

  • Set the relaxing tone with a bath (every night if possible), pjs, last feed, book/song, in crib awake, sound machine on, lights out.

  • Age-appropriate bedtimes for children vary as they grow, helping them get the right amount of sleep for healthy development. Here’s a quick guide:

    • Newborns (0-3 months): No fixed bedtime; newborns sleep 14-17 hours in cycles throughout the day and night.

    • Infants (4-11 months): Bedtime around 6-8 pm; most need 12-15 hours of total sleep, with naps.

    • Toddlers (1-2 years): Bedtime around 6:30-7:30 pm; they need 11-14 hours of sleep, including one or two naps.

    • Preschoolers (3-5 years): Bedtime around 7-7:30 pm; 10-13 hours of total sleep is ideal, often with one nap until around age 4.

    • School-age (5-6 years): Bedtime around 7-8 pm; aim for 9-11 hours of nighttime sleep.

    Consistent bedtimes help establish healthy sleep habits. Create a calming bedtime routine to participate in each night that supports this.

  • Try giving your baby a few minutes to settle themselves before you respond. Gradually increase the time you wait before comforting them. If needed, use check-ons where you offer brief support without picking them up. This will allow your child to practice self-soothing techniques.

  • Pay close attention to sleepy cues (ex. rubbing eyes, yawning, getting fussy, staring into space, etc). Aim to put your baby down before they become overtired. Try to stick to regular nap times and bedtimes based on age-appropriate wake windows.

  • Rocking, feeding, holding, using a pacifier, co-sleeping, etc are examples of dependencies children have when it comes to sleep. You can practice weaning off of these props during nap times and bedtime. Try putting your baby down alert and awake so that they can learn to fall asleep on their own. This takes time, patience and consistency. Remember it is progress over perfection.

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Babies & toddlers love predictability and consistency!

— META SLEEP

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