How long should it take a child to fall asleep
Kids’ sleep: answers to 20 FAQs
Children need enough good-quality sleep for health, wellbeing, growth and learning. There are many simple things you can do to help children sleep better. But you should see your GP if you’re worried that sleep problems are affecting your child’s wellbeing, schoolwork or relationships. You should also see your GP if you’re worried that your child has a medical condition or illness that’s affecting their sleep.
Is my child getting enough sleep? How much sleep do different ages need?
Different children need different amounts of sleep, so it can be hard to know whether your child is getting enough. You can check the recommended amount of sleep for your child’s age in these articles:
- Toddler sleep
- Preschooler sleep
- School-age and pre-teen sleep
- Sleep for children 12-18 years.
My child twitches as they fall asleep. What’s happening?
These twitches are probably ‘sleep starts’ – quick jerks of the arms and legs that happen as your child falls asleep. Up to 70% of children and grown-ups have sleep starts. Tiredness, stress or lack of sleep might make them worse, so it can be worth checking your child’s sleep habits. If the jerks are repetitive rather than just one or two quick movements, or if they happen throughout the night, you should check with your GP.
Why do I have to wake my school-age child for school?
If you have to wake your child in the morning, it might be because they’re not getting enough sleep for a school-age child. Most primary school-age children wake by themselves in the morning if they’re getting enough sleep. Check your child’s sleep habits and always see your GP if you’re concerned.
My child snores and gasps at night. Should I be worried?
Snoring can be caused by a cold or a blocked nose. It’ll usually sort itself out when the cold has gone.
If the snoring doesn’t go away and happens most nights, even when your child is well, it could be a sign of obstructive sleep apnoea. Obstructive sleep apnoea causes your child to stop breathing for short periods during sleep.
See your GP if your child continually snores, stops breathing during sleep, works hard to breathe, breathes through their mouth, tosses and turns at night, or sweats a lot overnight.
When should a child stop napping? How long should a nap be?
About a quarter of children stop napping by three years. Another half stop at 3-4 years. Most children have stopped napping by five years if they’re getting enough sleep at night. Naps can range from 30 minutes to around two hours.
If you’re having bedtime struggles, try letting your child have a shorter nap earlier in the day – for example, a nap after lunch. If your child won’t have a daytime nap, try to give your child some quiet time resting in their room. Or you could encourage your child to do something quiet, like reading with you or looking at picture books by themselves.
What does it mean if my child wakes up grumpy?
The most likely reason for your child waking up grumpy is that your child hasn’t had enough sleep.
But if your child is sleeping the right amount for their age, waking up grumpy might mean that your child isn’t getting good-quality sleep. If your child is snoring or very restless overnight, see your GP to have your child checked for a sleep problem.
How do I get my child to sleep before midnight?
Here are some ideas to help your child get to sleep earlier:
- Encourage your child to go to bed and get up around the same time every day. This can help get your child’s body clock into a regular rhythm. For example, on weekends a sleep-in of an hour is OK, but it’s best to avoid longer sleep-ins.
- Discourage late-night eating, and encourage your child to have a healthy breakfast.
- Allow plenty of time – for example, 40 minutes – for your child to have a wind-down before turning off the lights to go to sleep. Encourage quiet activities like reading a book or magazine, drawing, writing, playing card games or doing puzzles.
- Turn off electronic stimulation in your child’s bedroom at least one hour before bedtime.
This includes all screens – mobile phones, tablets, computer screens and TV.
During puberty, children start to secrete melatonin later at night than they did in earlier childhood. This affects their circadian rhythm. It means that your child will want to go to bed later at night and get up later in the morning.
Your teenage child will probably sleep better and function better during the day with a set bedtime for school nights. You can find more information in our illustrated guide to teenage sleep habits.
A regular bedtime routine can get children used to falling asleep at the same time every night. It also helps to get your child up at about the same time each morning, including on weekends. A regular morning wake time can help with keeping a regular bedtime.
What can I do during the day to improve my child’s sleep?
These tips for daytime might improve your child’s sleep at night:
- Give your child a healthy breakfast to kick-start your child’s body clock.
- Encourage your child to get as much natural light as possible during the day, especially in the morning.
- Encourage your child to be physically active and to exercise.
- Keep your child away from caffeine – in energy drinks, coffee, tea, chocolate and cola – especially in the late afternoon and evening.
- Make sure your child has a satisfying evening meal at a reasonable time. Feeling hungry or too full before bed can make your child more alert or uncomfortable.
My children get overexcited at bedtime when my partner gets home from work. What can we do?
Your children might find it fun and exciting when your partner gets home. And your partner probably wants to spend some time with them too. This is only a problem if it leads to noisy, active play that makes it harder for your children to settle into bed for sleep.
Talk with your partner about creating a family routine that works for your family, including quiet time under dim light for an hour before the children’s bedtime.
For example, your partner might be able to arrive home earlier. If this isn’t possible, your partner might be able to read quietly with the children before lights out.
How can I move my child’s bedtime to an earlier time?
To help your child fall asleep earlier, start with your child’s current bedtime and change it gradually by starting the bedtime routine 15 minutes earlier about every two days. Most children will fall asleep within 20 minutes of going to bed. If your child is lying awake in bed for more than 20-30 minutes after lights out, you might need to keep bedtime at the same time for a couple of weeks before making it earlier again.
How can I get my child to sleep in their own bed?
Here are some ideas to help your child fall asleep in their own bed:
- Set up a regular bedtime routine – for example, bath, story and bed.
- Check that your child’s bedroom is dimly lit and quiet enough.
- Encourage good sleep habits during the day – for example, getting plenty of sunlight and exercise.
- Praise your child when you notice they’re trying to make changes to sleep patterns. You could also try a reward chart to encourage the bedtime behaviour you want.
If you’re planning to make changes to your child’s bedtime routine and sleep habits, it might help to explain your plans to your child first. Be consistent with sticking to the plan.
How do I deal with my child’s fears and worries at bedtime?
You could try sleep relaxation strategies to handle bedtime worries. For example, talk about your child’s fears together or get your child to try writing their thoughts in a journal. Breathing and muscle relaxation exercises might also help.
How do I stop my child from calling out and getting out of bed at night?
If your child is calling out and getting out of bed a lot, it can help to do a bedtime check that your child has done all the things that might cause calling out later. Has your child had a drink? Been to the toilet? Brushed teeth? Once your child is in bed, let your child know that you expect them to stay quietly in their bed until sleep comes.
But always go to your child if something is wrong or they need your help.
What do I do about my child’s head-banging and rocking to sleep?
Head-banging, body-rocking and head-rolling are nearly always harmless, and your child is likely to outgrow them.
Try to ignore the behaviour, work on ways to reduce the noise, and keep your child safe. For example, you could move the bed away from the wall and check and tighten the bed screws. Sometimes moving the mattress onto the floor in the middle of the room helps to ease the disruption to the rest of the family. See your GP if you’re worried.
My three-year-old asks for bottles of milk overnight. How can I stop this pattern?
This is probably happening because your child has a habit of needing a bottle to fall asleep. When your child wakes and can’t get back to sleep during the night, they call for a bottle.
Here are some tips for phasing out night feeds and helping your child learn to sleep independently:
- Choose your timing.
A period of change or stress for you or your child might not be a good time to give up the bottle. - Talk to your child about giving up the bottle.
- Encourage the use of other comforters like a blanket or teddy.
- When your child manages to give up the bottle, have a big celebration or give your child a reward.
- Try not to turn back. No matter how well you’ve prepared your child for this change, expect some discomfort and some protest.
My child sleepwalks. What should I do?
You can start by checking that your child is getting enough sleep. An earlier bedtime, or a regular bedtime, might reduce sleepwalking.
If your child is sleepwalking, make sure they’re safe by clearing any obstacles from the bedroom and hallways, locking the front and back doors, removing trip hazards and checking there are no sharp objects around.
Around 7-15% of children sleepwalk, and many sleeptalk too. Usually, it’s nothing to worry about.
Children often grow out of these habits as teenagers, but see your GP if you’re worried.
My child sometimes wakes up distressed, crying and inconsolable. What should I do?
If your child won’t respond to comforting or soothing but is otherwise well, your child might be having a night terror. Stay calm and avoid waking or touching your child unless your child is at risk of hurting themselves. Night terrors can be distressing to watch, but they don’t harm your child, and your child won’t remember them in the morning.
If you’re worried about your child’s health or wellbeing, or the night terrors seem prolonged or violent, see your GP.
What should I do when my child has a nightmare?
If your child wakes up after a nightmare, explain that it was a bad dream. Let your child know that everything is OK and they’re safe. A kiss and a cuddle might help your child settle again. You could also think about things that are happening during the day – like watching a scary TV show – that might be causing the nightmares.
It can be a good idea to seek professional advice if your child is having nightmares and is also really anxious during the day. Also seek help if your child has been through a traumatic event and is having nightmares about it.
My autistic child has poor sleep. How can I help?
You can manage and overcome many sleep problems in autistic children using common behaviour strategies. You can also encourage good sleep habits for autistic children, including regular sleep times, positive bedtime routines and appropriate bedtimes.
My child has a developmental delay. How can I help them sleep better?
You can manage and overcome many of your child’s sleep issues using common bedtime behaviour strategies. A regular and predictable bedtime routine will help your child know that it’s time for sleep. Telling your child you expect them to stay in bed will reinforce the message.
You might also try strategies like camping out or returning your child to bed. Some nights you might need to take your child back to bed several times.
Talk to your health professional if you’re worried.
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Toddler Takes Forever To Fall Asleep? 14 Tricks You Must Try
It’s 8pm. Your little one’s bedtime has been and gone.
Yet the yawning, eye rubbing, and fussing remains. So how come your toddler takes forever to fall asleep?
Minute after minute…
Hour after hour…
They’re awake… tossing, turning and still NOT sleeping.
So…
- Why do toddlers take forever to fall asleep?
- What can we do to prevent it from happening?
- And how can we help our toddlers fall asleep faster in the future?
Let’s dive right in!
How Long Should It Take For A Toddler To Fall Asleep?
Most toddlers should be in the land of nod between 10 and 20 minutes after they have been put to bed.
Some children will fall asleep far more quickly, but most will not take longer than 25 minutes to drift off to sleep.
9 Reasons Why Your Toddler Takes Forever To Fall Asleep
Sleep issues are always difficult, especially as your baby grows into a toddler and becomes more independent.
And whether you’re a new parent or an experienced one, learning how to navigate these sleep troubles will always test you…
The good news is that if your toddler takes forever to fall asleep at night there are definitely things that you can do to get back on track! (And quickly too!)
So, to start with… Here are 9 curious reasons why your toddler takes forever to fall asleep:
- Your toddler is overtired. Bizarrely, if your toddler is overtired they will struggle to fall asleep. An overtired toddler’s body produces excess cortisol in order for them to keep going which in turn makes it difficult for them to doze off.
- They’re overstimulated. An overstimulated child in the run-up to bedtime will most definitely struggle to fall asleep as their brain struggles to settle.
- There is a lack of a bedtime routine. A healthy, consistent bedtime routine is the cornerstone to establishing strong sleep associations to help your toddler fall asleep faster.
- Your toddler’s napping routine is not balanced. Getting daytime naps correct will go a long way in helping your toddler be primed for sleep at the end of the day. Keep reading to learn more about how much sleep your toddler actually needs!
- Their body clock is out of sync. Many toddlers have circadian rhythms that get out of sync and need resetting.
- Your toddler is experiencing anxiety or bedtime fears. It is very natural for toddlers to suffer from separation anxiety and become fearful of the dark.
- They’re curious! Toddlers don’t like to be left out! So, saying goodnight and leaving them alone can be very difficult for them to understand.
- Your toddler’s room is not conducive to sleep. Is it too hot or too cold? Too light? Too loud? Creating a peaceful bedroom will go a long way to helping your toddler fall asleep faster.
- They may be suffering from a sleep regression. At around 18 months your toddler may start to experience a sleep regression. This can be triggered by all sort of things such as teething or the arrival of a new sibling and this will certainly make falling asleep much harder for your little one!
How Much Sleep Does A Toddler Need?
If your toddler takes forever to fall asleep, check the following guidelines to see if they’re having too much or not enough sleep:
1 to 2 Year Old Sleep Recommendations
Children between the ages of 1 and 2 years old need about 11-14 hours of sleep in a 24 hour period.
That includes naps and you should aim for their bedtime to be between 6.30 and 7.30pm.
3 Year Old Sleep Recommendations
By the time your toddler is 3, they will probably need 10 – 13 hours of sleep in a 24 hour period although, most children will have dropped their daytime naps by this stage.
Bedtime for this age group can fall anywhere between 6pm and 8pm depending on what the family evening routine is and how much sleep (if any) your toddler has had during the day.
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What Should You Do When Your Toddler Takes Forever To Fall Asleep?
So, if you think your toddler takes forever to fall asleep because of any of the reasons I mentioned above, here are the 12 important things that you can do to fix the problem:
1.
Adjust Daytime Naps To Prevent Overtiredness I’m not going to lie… adjusting daytime naps can be tricky.
Between the ages of 1 and 3, your toddler’s daytime nap needs will change and you will need to make sure that they are not getting too little or too much nap time.
Too few daytime naps will result in your toddler becoming overtired…
And too much will mean that they are not ready for bed at the appropriate time!
Wonderful.
The good news is that there are a few general rules to follow to get the balance right…
- 1-year-olds normally need two naps per day.
- However, by about 18 months, this will fade into one afternoon nap taken after lunch for about 2 hours.
- By the time your toddler is 3 years old, they will have mostly dropped their naps. Apart from the occasional 45-minute snooze on a busy day.
2. Ensure You Have A Stable And Regular Bedtime Routine
I am always going on about a consistent and calm bedtime routine as it goes a long way in getting your little one ready for sleep.
If your toddler takes forever to fall asleep, then the earlier you start with a bedtime routine the better.
As they grow your toddler will take their sleep cues from the regular nighttime routine of bath, book and bed. You can also use bedtime routine charts to help establish a consistent bedtime routine.
3. Gradually Adjust Bedtime To Reset Their Body Clock
Also known as the circadian rhythm, sometimes your toddler’s body clock gets out of sync and needs to be reset!
In order to fix this, use a morning light to help wake your toddler earlier, avoid screens before bedtime as these really mess up nature’s circadian rhythm and keep bedtimes consistent and calm… even at weekends!
REMEMBER: You cannot dramatically change the timing of your toddler’s bedtime and expect them to stick to it.
Toddlers have to experience a consistent gradual change in order to adapt to a new routine.
If your toddler is constantly not ready for bed until 9 o’clock then bring bedtime forward gradually by 15 minutes each night in conjunction with the other tips mentioned until the desired bedtime is reached.
4. Avoid Overstimulation And Limit Screen Time Before Bed
Check the lead-up to bedtime and ask yourself these questions:
- Is your toddler using screens in the lead-up to bedtime?
- Is the bedtime routine happening at the same time every day?
- Is your toddler given the opportunity to wind down at the end of the day?
- Are older siblings or family members creating excitement and energy in the evenings?
If so, these could all be reasons why your toddler takes forever to fall asleep once put to bed or is staying awake until late.
To help your toddler fall asleep faster, try to reduce screen time before bed, keep consistent routines and maintain calm energy throughout the house in the evenings.
5. Help Your Toddler Process Their Anxiety And Fears
It is not uncommon for toddlers to become anxious about being left alone or fearful of the dark and this can be one of the reasons why your toddler takes forever to fall asleep.
You will need to be very patient if this is the case and you will come up with some strategies that make them feel safe.
Children of this age often feel more settled with a favourite toy to sleep with, a nightlight and a spray bottle full of monster repellent (or water to you and I)!
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6. Make Sure Their Bedroom Is At The Right Temperature And Brightness
Even as adults, we all have preferences on how hot or cold our bedrooms should be.
So, if your toddler is struggling to fall asleep then check that they are comfortable.
They might be too hot or cold or the room may be too light.
Test a few different settings and see if this fixes the issues of your toddler taking forever to fall asleep.
TOP TIP: In summer you may have to consider using blackout blinds to help your little one fall asleep.
7. Check Your Toddler’s Food For Hidden Stimulants
Yes. You heard that right.
Some foods and drinks contain ingredients that overstimulate your toddler and get them hyper just when you want them to start calming down.
These include caffeine, sugar and refined salt. So, be sure to check food labels for these ingredients and aim to cook evening meals from scratch whenever you can.
8. Use A Night Light And White Noise Machine
A nightlight and white noise machine can also go a long way in helping your little one settle to sleep.
The night light will reduce fears of the dark without being too bright to prevent sleep and a white noise machine can be very soothing and block out disturbing and distracting noises.
This nightlight by LICKLIP is a firm favourite with toddlers as it projects pretty images on the walls and has a range of colours!
9. Try Listening To An Audiobook Together
I have always found playing an audiobook a great way to settle a toddler that struggles to fall asleep.
They will probably want you to play the same one over and over again each night… but listening to the comforting and familiar story can help your little one to fall asleep very successfully!
10. Understand Their Natural Curiosity
Toddlers are naturally curious and their brains are like sponges.
Put simply, your toddler takes forever to fall asleep as they often struggle to switch off at the end of the day and think they are missing out on whatever it is you might be doing once they have gone to bed!
Explain to them that you are now having some grown-up time that they will find really boring and talk about something exciting that they can look forward to the next day that you can do together.
11. Be Adaptable To Changes In Your Family’s Schedule
Sometimes events can flip your little one’s sleep schedule on its head.
So, whether that’s starting daycare, anticipating the arrival of a new sibling or being unwell… Sleep often takes a hit and needs some attention to get back on track.
So, if your toddler has dropped their daytime nap you may need to bring it back as they adjust to spending a morning at daycare.
You can also bring their bedtime forward if they have been in daycare all day until they get used to the new routine!
12. Help Them Understand That Having A New Sibling Does Not Mean They Can Return To Baby Behaviours
When a new sibling joins the family, a lot of toddlers will witness baby behaviours such as waking up every few hours, crying, getting extra attention and fussing which can cause them to copy these behaviours to get more attention too…
These are perfectly normal behaviours.
However, it’s how we react to these behaviours that will make the difference to months of sleepless nights or just a few days of out-of-character behaviour.
So, be sure to watch this video about helping your toddler adjust to a new sibling to learn more about navigating this phase.
Toddler Takes Forever To Fall Asleep Recap
So if your toddler takes forever to fall asleep and you feel that you have lost control of the bedtime routine…
I want you to know that it’s NOT a hopeless situation!
The main thing to remember with toddler sleep issues is that you can ALWAYS do something about it and that it is important to address these issues before they become bad habits.
Remember to stay calm and be loving and supportive towards your toddler.
Check the areas covered in this post to see which may apply to your little one and then take steps to re-establish a healthy, consistent bedtime routine that limits screen time and reinforces strong sleep associations, backed up by age-appropriate daytime naps.
Need More Parenting Help?
- Download our FREE Perfect Sleep Cheat Sheet.
It’s a free, easy-to-use and proven formula designed for parents of 0-5 year olds to master the art of consistently undisturbed and restful sleep without the yelling, nagging or exhausting long-winded evenings. - Check out our Parenting Toolbox. You’ll get access to expertly-chosen products that you can guarantee are the best for your little one and your wallet.
Paula McLaren
Paul Mclaren - Norland Nurse NNEB RSH is the founder of Teething to Tantrums and has been in the child care industry as a Norland Nanny since 1982. Since then, her mission has been to help parents become the best they can possibly be. And each year, she continues to help more families understand their child's development, the trials and joys of parenting and of course, how to care for their little ones.Download Our FREE Bedtime & Nap Cheat Sheet
A bedtime & nap cheat sheet so good your little one will ask you to put them to bed...
Laura Williams "This is a life saver! I'm so glad I downloaded your bedtime & nap cheat sheet.
My little one actually asked me to put him to bed last night! Unbelievable! Thank you so much!"
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Baby sleep mode
All parents dream of their baby sleeping well. And not only because they themselves need to snatch a piece of time for rest, but also because healthy sleep is vital for the normal functioning of the child's body.
A newborn and a child in a year or two sleep differently. The total duration of sleep in the first months of life is 16-20 hours a day, gradually decreasing to 12 hours at the age of five and up to 10 hours at the older age. However, with age, not only the duration of sleep changes, but also its rhythm. In young children, REM sleep with dreams predominates over slow-wave, deep sleep.
By about eight months, the proportion of REM sleep decreases and is about 20-25% of the total sleep duration, which corresponds to the sleep rhythm of an adult.
A child is born with an unformed circadian rhythm, and quite often even during pregnancy the baby slept or was awake contrary to his mother. A newborn usually sleeps no more than an hour and a half in a row - that's how long the sleep-wake cycle takes him. At the age of two to eight weeks, this cycle is extended to 4 hours.
Sleeping through the night without waking up, most children will learn before the age of one. At the age of two, children finally form a well-established daily rhythm, but it becomes more difficult to put the child to sleep.
Here are some average norms for the duration of daytime and nighttime sleep for children of different ages: hours;
It is important to note here that all children are, of course, individual and do not necessarily fit into these average parameters. Do not wake the child unless absolutely necessary, fearing that he will oversleep an extra hour. However, it should not be forgotten that compliance with the sleep regimen has a beneficial effect on the physical and psychological development of the child.
In order for the child to sleep well, certain conditions must be observed. Firstly, the bed and the room in which the child sleeps should be clean and cool, the air should not be too dry. Secondly, the child should not be prevented from falling asleep by extraneous sounds, it is advisable to turn off or dim the light. And, thirdly, before going to bed, the child should not be overfed, but not hungry, otherwise the discomfort in the stomach will prevent him from falling asleep.
Before going to bed, it is better not to play active games with the child - nervous excitement will not soon allow him to fall asleep peacefully.
A warm bath soothes a child before bedtime, especially if you add a few drops of lavender essential oil to it. Lullabies should not be neglected - this daily ritual gives the baby a feeling of comfort and stability, calms him down.
Several factors can interfere with a child's normal, healthy sleep. If the baby is hungry, thirsty or feels wet, he wakes up. If the baby is hot or, on the contrary, too cold, he can also wake up.
Intestinal colic can interfere with children's sleep, especially in the first months.
Colic is associated with the immaturity of the baby's digestive system: gases accumulate in the intestines and press on its walls, causing pain. Usually colic disappears by 2 months, but can last up to 4-5 months. Special medications, such as Espumizana, a vent tube, dill water, will help soothe the pain. Before using any means, you need to consult a pediatrician.
Erupting teeth cause pain to the child, which, of course, causes disturbances in the usual sleep pattern.
To make the baby sleep more peacefully, you can give him special rings filled with gel before going to bed. Such rings are cooled in the refrigerator, after which they are given to the child.
Night terrors may appear in a child around 2 years of age and greatly interfere with his restful sleep. However, rare nightmares are not necessarily a sign of pathology; on the contrary, children who have never had nightmares are an exception to the rule. If nightmares become frequent, the same nightmare repeats (this can be judged by the description given by the child himself), then it is better to contact a psychologist.
Sometimes the child wakes up at night, but not completely, and in less than a minute he falls asleep again. Such "awakenings" should not frighten parents. Therefore, it is not necessary, having heard the slightest sound from the child’s crib, immediately run to him, grab him in his arms - perhaps it is precisely from the actions of the parents that the child will wake up completely and become capricious.
In order to instill a proper sleep pattern in your baby, it is important to remember the following:
- you don't need to wake your baby on purpose, even if it's time to feed him;
- before putting the child to bed, you need to make sure that he is full;
- night feedings should take place in a quiet, calm environment, with subdued lights;
- if there is such an opportunity, then at 10-12 months it is advisable to refuse night feedings;
- it is necessary to put the child to bed always at the same time;
- daytime feedings should not lull the child, but on the contrary, set them up for activity;
- it is desirable to start a special ritual of falling asleep, for example, to sing lullabies before going to bed or to put his favorite toy next to the child.
Putting the child to sleep: useful tips and recommendations
Author, editor and medical expert - Muraeva Yulia Yurievna.
Views: 195 704
Last update date: 06/23/2022 G.
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Content:
9000 rhythms sleeping baby
How to help your baby sleep
How can I get my baby to sleep in his own crib?
Bedtime rituals
What are the bedtime rituals?
Sleep is an important part of life, so it must be regular and of high quality 1 . But often the first year of a child's life becomes a real test for parents. Even such a seemingly simple action as putting a newborn to sleep sometimes turns into a task of increased complexity.
The difficulty lies in the fact that sleep is still being formed in infants, and daily rhythms differ from those that parents are used to 2 .
Rhythms of baby sleep
Before birth, the alternation of sleep phases in the fetus is subject to circadian (daily) rhythms and fluctuations in the hormonal background of the expectant mother. After childbirth, it takes time for the child to mature its own regulatory system 2 .
A full-term newborn sleeps on average 16-17 hours 20106 3 .
In infants up to 2 months there are 2 phases of sleep 2.3 :
- Active sleep. Starts after falling asleep. This phase is important for the stimulation and development of the central nervous system. During active sleep, you can observe the baby's mobility, rapid eye movements and a weakening of reactions to external stimuli (light, sound, touch).
- Peaceful sleep. Follows the active phase. During restful sleep, the heart rate slows down, the movements of the eyeballs stop, and the baby stops moving his arms and legs.
Together these 2 phases form a cycle. Each cycle begins with active sleep followed by restful sleep. The duration of such a cycle is approximately 45-60 minutes 3 .
But the sleep-wake cycle lasts longer. For breastfed babies, it is approximately 1-3 hours, and for "artificial" children, it is 2-5 hours 3 .
Gradually, periods of wakefulness lengthen, and most of the sleep occurs at night 2 :
- By the end of 3 months of life, an uninterrupted night's sleep can be about 5 hours 3 .
- From 2 to 12 months, babies sleep 9-10 hours at night 3 , while daytime sleep is divided into 1-4 episodes that can last from 30 minutes to 2 hours 3 .
Sleep regularity and sleep disturbances can be assessed after 6 months, when the child's circadian rhythms are formed 3 .
Although the night sleep becomes longer, each cycle is still accompanied by micro-awakenings (wakings) 2.3 , after which the baby can quickly fall asleep. This is a short-term activation of the central nervous system, which must be distinguished from a full awakening 2 . It is good if at this moment the mother is nearby and helps the child fall asleep again.
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How to Put Your Baby to Sleep
The American Pediatrics Association has developed guidelines for safe sleep for babies.
Below are some of them (the full list of recommendations can be found at the link) 4 :
- The best sleeping position is on your back.
- The mattress should be hard enough, and the crib should not be cluttered with things, blankets, pillows.
- No smoking in the nursery.
- If the child sleeps in a cool room, it is better to dress him warmly or put him in a special sleeping bag for babies. He should be warm, but not hot, so it is not recommended to wrap him with a blanket. And in order for the baby to breathe freely, in no case cover him with a blanket with his head.
Babies up to 12 months of age still need to feed at night, so sleeping in the same room with the mother may be necessary to optimize breastfeeding and closer contact 4 . Co-sleeping in the same room with parents does not mean that the child will sleep with them in the same bed, because it does not meet safety requirements 4 .
Before putting your newborn to bed, also remember that:0106 4 .
There are babies who find this soothing, but swaddling can interfere with the baby's breathing because the chest is compressed and the baby cannot take a deep breath 4 . Tight swaddling also increases the risk of a lung infection and can aggravate hip dysplasia. Do not swaddle a baby who is already rolling over from his back to his stomach 4 .
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How to help your baby fall asleep
As the baby develops, fears, anxiety, anxiety may appear when he refuses to sleep separately from his parents and resists falling asleep 2 .
The maturation of biological rhythms is facilitated by the environment of the child, the behavior of parents, compliance with the regimen and rules of sleep hygiene 3 .
To ensure quality rest and proper development, parents need to follow the recommendations. Experts advise following these rules 4 :
- Put the baby to bed in the evening and wake up in the morning at about the same time, despite weekends and holidays 4 .
- Avoid physical activity before bed 4 .
- Limit activities in bed that are not related to falling asleep (playing, feeding), as this interferes with the baby's understanding of sleep 4 .
- Keep the bedroom comfortable - moderate temperature, low light, minimal noise, comfortable pajamas 4 .
- Form a laying ritual 5 .
- Follow the diet - the baby should not be hungry or overeating. Before going to bed, you can feed him a little 5 .
- Keep an activity diary so that you can analyze and understand what interferes with your child's sleep 4 .
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How can I get my baby to sleep in his own crib?
There are various techniques to help a child fall asleep on their own, without the help of their parents. They are often used as a non-drug treatment for insomnia (sleep disorder) in young children aged 1 to 3 years 4 . Examples of such techniques are described below. Choosing the right one for your baby should be discussed with a baby sleep specialist.
One way to overcome sleep disorders is through behavioral therapy. It helps to change wrong associations and sleep patterns in a child 4.7 . In behavioral therapy, the abandonment method is used. With him, parents immediately leave the child in the crib and leave the nursery. However, they do not return when they hear his cries or call, giving him the opportunity to fall asleep on his own 4 .
But psychologists do not recommend using this approach if the baby is not yet 6 months old and is breastfeeding 4 , as this may adversely affect the baby's condition.
In addition, the abandonment method is not suitable for all parents. For those who want to be near or calm a crying baby 4 experts recommend other methods - "check and hold" or "gradual repayment" 4.7 .
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"Checking and Holding"
When getting ready for bed, the parent spends some time with the child, then puts him to bed and leaves the room or lies down in his own bed if she is in the nursery. At the same time, they do not approach the baby for 15-20 minutes and do not react to his crying or screaming. This period is called "hold" 7
When the allotted 20 minutes are up, the parent goes to the child, straightens his bed and goes back to himself. This part is called checking 7 .
It is very important not to take him out of the crib and feed him when he wakes up.
The exception is children who require night feedings for age or medical reasons. In all other cases, the parent simply comes to the crib for a short time to check, and then leaves again for a 15-20 minute “hold” 7 .
Gradually - over several nights - increase the "hold" interval to 30 minutes 7 .
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Gradual repayment
This technique is designed to “repay” the child's protests and manipulations 7 . There are 2 options for "gradual repayment" - with and without the presence of a parent 4 .
The classic option is to leave the baby alone in the bedroom for a certain amount of time, gradually accustoming him to fall asleep on his own. Unlike the “check and hold” method, the child can be calmed down. But you need to return to his bed not at the first call, but after a certain time. After the child calms down, you need to leave again, increasing the intervals when he tries to fall asleep without you 7 .
This option is suitable for babies over 6 months old 4 .
Until the age of six months, use the “gradual repayment” method in the presence of a parent. It is carried out in stages 4 :
- The parent puts the baby to bed and sits next to it. If the bed is large, you can lie down next to the child.
- On subsequent nights, mom or dad still stays with the baby, but gradually reduces the number of touches, communicates less with him, showing him that they are busy with something, for example, reading or cleaning the room.
- When putting the child to sleep, the parent does not lie down next to him, but sits on a chair not far from the bed, about 5 meters from it, continuing to sit until the baby falls asleep.
- In the next step, the distance between the bed and the chair is increased by gradually moving it away.
- A little later, you can leave the nursery for a while, but be sure to return before the baby cries.
If the child wakes up, repeat the same steps that you perform at this stage of the procedure. The stages can be stretched over several days so that the baby has time to get used to each 4 .
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Laying rituals
Forming a laying ritual 4 is considered to be an effective method. It can complement the "repayment" technique, but sometimes it works quite well on its own. Suitable for all ages, but the earlier it is started, the less likely babies are to develop sleep problems - they fall asleep faster and sleep longer 4 .
The ritual begins at the moment of the child's drowsiness. Before you put the baby to sleep, you need to perform a number of actions. They should be predictable, regular, relaxing and positive. The total duration of the ritual is 20-45 minutes 4 . If it was not possible to meet the set time, most likely, you need to shift the ritual to another time and wait for drowsiness.
It may manifest as loss of interest in toys and people around, redness of the eyelids, rubbing of the eyes, yawning 4 .
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What are the rituals for falling asleep?
Experts recommend preparing for sleep, which consists of consistent, daily repeated activities, the so-called routines 5 . They help speed up falling asleep, increase the quality and duration of sleep, reduce the number of night awakenings 5 .
The most typical nightly rituals 6 :
- Bathing in warm water with your favorite foam or bath product, light massage.
- Soothing sounds - "white noise". This is a monotonous noise that does not carry a semantic load, soothes and helps to forget, for example, flowing water, a metronome, ticking clocks or recordings of nature sounds.
- Lullabies and fairy tales.
- Wishes for "good night", "sweet dreams" or other phrases that are said only before going to bed.
Sleep experts recommend a three-step ritual that includes bathing, massage and quiet time in the crib 8 .
- Bath foam can be used during bathing. For babies from 6 months, JOHNSON’S ® Baby Bath Foam "Before Bed" is suitable. It has a soothing scent to help your baby get ready for bed 8 .
- Immediately after a warm bath, a milk can be applied to the skin, such as JOHNSON’S ® Bedtime Milk 8 , for children over 6 months of age, by lightly stroking the skin. Such a massage will calm the baby even more and prepare him for sleep, especially thanks to the pleasant smell of milk 8 .
- At the third stage, you need to change the child into pajamas, read a bedtime story or sing a lullaby 4,8 .
As a rule, a few days are enough to form an association between the evening routine and falling asleep 4 .
As you can see, pediatricians and psychologists have developed various methods for healthy sleep and fast falling asleep.
But you need to use them, taking into account the age of the child, his habits and characteristics of the nervous system. The task of parents is to organize the baby’s daily routine and prepare him for sleep, calming and creating positive associations with the process of falling asleep. With the correct implementation of the recommendations of a specialist, the child will gradually learn to fall asleep independently and faster, will sleep longer and sounder.
You may also be interested in:
Traveling with your baby
Baby's Skin Care Guide
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The information in this article is for guidance only and does not replace the professional advice of a physician. For diagnosis and treatment, contact a qualified specialist.
References:
- E.S. Sakharova. What worries the baby? Pediatric pharmacology, 2010, volume 7, No. 2, pp. 143-148.
- I.A.Kelmanson. Formation of the state of sleep in ontogeny and the problems arising from this.
Neurology and psychiatry. Special issue "Sleep and its disorders-5". Effective pharmacotherapy, 2017, No. 35, p.4-13 - M.G.Poluektov, P.V.pchelina. Sleep in children: from physiology to pathology. Medical Council, 2017, No. 9, pp. 98-103.
- P.V.Pchelina. M.G.Poluektov. How to treat insomnia in early childhood. Neurology and psychiatry. Special issue "Sleep and its disorders-4". Effective pharmacotherapy, 2016, No. 19, pp.52-60.
- Jodi A. Mindell, PhD; Lorena S. Telofski, BA; Benjamin Wiegand, PhD; Ellen S. Kurtz, PhD. A Nightly Bedtime Routine: Impact on Sleep in Young Children and Maternal Mood. (The Nightly Sleep Schedule: Effects on Young Children's Sleep and Maternal Mood) SLEEP (Sleep), Vol. 32, no. 5, 2009. pp. 599-607.
- E.A. Korabelnikova. Treatment and prevention of insomnia in young children. Russian Psychiatric Journal, 2012, No. 3, pp. 62-70.
- M.G. Poluektov Sleep disorders in childhood: causes and modern therapy // Effective pharmacotherapy, Neurology and psychiatry.
