"I would have to go into his room and sleep on the floor until he fell asleep, and then he would notice I was gone again," Melas said. "Eventually I just kind of threw my hands up and let Leo sleep in Mommy and Daddy's bed with us, which is really complicated because he would toss, turn, kick and move."
Weissbluth helped Melas establish and enforce "sleep rules" with Leo, which encouraged him to stay in his room if he woke up at night. If Leo made it through the night without leaving his room, he was rewarded with a special treat — like his favorite food or a new toy.
For 2-year-old Luke, Weissbluth recommended moving his bedtime a half hour earlier, which actually helps him sleep later into the morning.
"Overall, we are sleeping better because both of my children are sleeping more soundly. So the routine and the earlier bedtime for Luke and the sleep rules are allowing Mom and Dad to have sleep that's not interrupted," Melas said.
Melas isn't alone in her quest for more sleep. At least one-third of American adults don't get enough sleep, and that's not even accounting for pandemic-related sleep loss, dubbed "coronasomnia," according to the US Centers for Disease Control and Prevention. Long-term sleep deprivation, the CDC says, is linked to chronic diseases and conditions, including heart disease, obesity and depression.
CNN Wellness writer Sandee LaMotte covers sleep science at CNN. She has been a health and wellness journalist for more than 30 years.
"It doesn't take long for bad sleep to get to you. Studies show that even one night's loss of sleep can slow your reflexes down about as badly as being drunk. Your cognition, your mood, your ability to cope, all those kinds of things are reduced with a lack of sleep," LaMotte said.
LaMotte's sleep science knowledge is featured in a seven-part newsletter learning course called Sleep, But Better, aimed at teaching readers how to train their brains for better sleep. The series helps readers learn how to set boundaries to establish good "sleep hygiene" habits, training the brain over time to wind down before bedtime.
"It's kind of like riding a bicycle. You train your brain to respond to certain cues, and that will improve your sleep. It's truly as simple as that," LaMotte said.
Melas said her family is sleeping much more soundly since refining their own sleep hygiene habits.
"We're having many a night where we're sleeping through the night and we're getting eight to nine hours of sleep," Melas said.
Since publishing her story about her family's sleep journey, Melas said, she has gotten a lot of feedback from readers — both positive and negative.
"I've had people reach out from all over the country since my story came out to tell me, 'Thank you for doing this story. I am experiencing the same thing with my infant, or my toddler or my elementary school age child,'" Melas said.
Melas admitted their new sleep system isn't perfect, but she plans to continue working on it.
"This is something that I believe we will continue to face for some time," Melas said.
To learn more about establishing healthy sleep habits in your own life, sign up for CNN's Sleep, But Better newsletter series. This seven-part learning guide will give you tips, tricks and tools for a more restful night's sleep.
Sleep, But Better is part of CNN's Life, But Better initiative, aimed at teaching readers how to live happier, healthier lives.
