Karola Marais

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...

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 firearms 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

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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.

12/09/2025

09/09/2025

09/09/2025

Proud Sponsor

Sleep Training Basics Welcomes You to Namibia’s Next Top Baby!

We are excited to announce Sleep Training Basics by The Sleep Co. as one of the proud sponsors of Namibia’s Next Top Baby Photo Competition.

Behind this initiative is Karola Marais, a passionate Sleep Consultant dedicated to helping Namibian families reclaim peaceful nights and joyful mornings. Born in Pretoria and raised in Windhoek, Karola is a proud mother of two daughters who inspire her work daily.

Currently pursuing further studies in Baby-Led Sleeping, Karola believes every child deserves restful sleep — and every parent deserves compassionate guidance. Her own family’s bedtime traditions of stories, lullabies, and snuggles fuel her mission to help parents create the same calming, precious moments at home.

Karola understands the challenges of sleepless nights and offers practical, supportive solutions to establish healthy sleep habits for your little ones. Her heartfelt message to families:
“Sleep isn’t a luxury — it’s a necessity for health, happiness, and connection.”

📞 +264 85 294 2911
✉ karola@thesleepco.co.za

🌐 www.thesleepco.co.za

🕘 Monday – Friday | 09:00 – 16:30
📍 Namibia

Thank you, Sleep Training Basics, for supporting Namibia’s Next Top Baby and for bringing the gift of rest and peace to so many families.

08/09/2025

Lessons from Amika’s Wound Care Journey: What We Learned as Parents

Our family’s journey with Amika over the past weeks has been challenging, yet deeply instructive. What began as a routine concern quickly grew into a complex medical journey that required patience, courage, and a team of dedicated professionals. Amika spent ten days in the PICU undergoing multiple rounds of wound care, and the experience taught us more than we could have imagined about healing, communication, and resilience. As we share these reflections, our hope is to offer practical insights for other parents who may find themselves navigating a similar path.

One of the most important realizations for us was the central role of clear communication with the care team. From the first days in PICU to the moments when decisions about debridement and wound closure were made, we learned to ask questions, seek plain-language explanations, and request written summaries after major rounds of care. Understanding the goals of the treatment plan—what the clinicians hoped to achieve, what the risks were, and what signs would prompt urgent action—helped us feel more involved and less overwhelmed. We found that a short list of targeted questions can make a big difference: What is the goal of the current wound care plan? What are the expected signs of improvement or complication? When should we contact the team, and what is the best way to reach you after hours? This intentional communication not only clarified expectations but also strengthened our collaboration with the medical team.

From a practical standpoint, wound care is both a science and an art. The care we witnessed emphasized meticulous cleanliness, appropriate dressings, and vigilant monitoring for infection. In Amika’s case, there were moments when a small area that wasn’t healing as hoped was carefully debrided to promote better overall healing. Debridement can be unsettling to witness, but when guided by experienced professionals, it often contributes to a more favorable outcome. After such procedures, understanding the post-care plan—how to care for the wound at home, what activities are permissible, and what restrictions are temporary—became essential. We learned to follow medical instructions precisely, avoid unapproved remedies, and keep a close eye on any changes in the wound’s appearance.

The emotional and spiritual dimensions of this journey deserve equal attention. Being in the hospital, watching a child endure procedures, and waiting for test results can strain even the most resilient families. For many, faith and prayer offer a steadying source of hope. We found comfort in leaning on our beliefs, the support of friends and family, and the compassionate care of the nurses and doctors who surrounded Amika. It reminded us that healing is not just physical but also emotional and spiritual, and that communities of care—whether they come from faith, friendship, or professional networks—are invaluable.

Homecoming marks a new chapter in Amika’s recovery. Discharge from the hospital is a milestone, but it is not the end of the journey. At home, monitoring continues: daily wound checks, watching for signs of infection, managing medications and dressings, and maintaining a routine that supports healing. It is important for parents to keep a simple daily log of the wound’s appearance, temperature, appetite, energy, and mood. Small red flags—such as increasing redness, warmth, swelling, or fever—should prompt contact with the medical team. Regular follow-up appointments with surgeons or wound care specialists are essential to ensure the wound is healing properly and to address any concerns about scarring and activity restrictions.

As parents, we want to share practical tips that may help others in similar situations. First, establish open lines of communication with the care team. Don’t hesitate to ask for clarifications or a written summary after major updates. Second, educate yourself about basic wound care principles, but rely on your child’s clinicians for medical specifics. Simple acts like keeping the area clean and dry, following dressing instructions, and recognizing warning signs can make a meaningful difference. Third, cultivate an at-home monitoring routine that works for your family—whether through a daily log, a checklist, or a photo record of the wound. Finally, acknowledge the emotional and spiritual aspects of the journey. Seek support from faith communities, family, and friends, and allow yourselves moments of rest and reflection amidst the intense schedule of medical care.

Our reflections also underscore the power of community. The outpouring of prayers, messages, and practical help lifted our spirits when fear and fatigue threatened to overwhelm us. We are profoundly grateful for the clinicians who cared for Amika, for the nurses whose steady hands and compassionate words offered comfort, and for every friend and family member who stood with us through this season. Their kindness reminded us that healing is a shared effort—one that requires expertise, faith, patience, and a generous spirit.

If you are a parent walking a path similar to ours, you are not alone. Trust your instincts, ask questions, and lean on your support networks. While each child’s medical journey is unique, the themes of clear communication, careful wound care, consistent monitoring, and emotional and spiritual support are universal. We hope that sharing Amika’s story—warts and all—gives you practical ideas, reassurance, and hope as you navigate your own family’s healing journey.