Supporting Babies and Toddlers Sleep Routine
Sleep patterns for babies change significantly during their first year, including how much sleep they need and how long they sleep at different times of the day.
0 to 4 months: Newborn sleep varies from 11 to 19 hours in a 24-hour period, broken into shorter periods for feeding, nappy changes, and interaction. Sleep patterns differ, so parents shouldn't worry if their baby’s schedule doesn't match common expectations.
4 to 6 months: Around this age, babies typically need 12 to 16 hours of sleep and begin consolidating sleep into longer stretches. Many infants start sleeping through the night during this phase, but it is also common if they don't.
6 to 12 months: After 6 months, babies mostly sleep at night, but teething, growth spurts, illness, or sleep regressions may cause night awakenings.
Sleep is crucial for development, as it builds the foundation for learning, behavior, emotions, and the immune system. Poor sleep in infancy has been linked to cognitive issues, social challenges, obesity, and lower quality of life later in childhood.
Babies usually signal they are ready for sleep by fussing, crying, yawning, or rubbing their eyes. Parents can use these cues to establish a sleep schedule.
How to Help Your Baby Sleep
Establishing a consistent routine is key to promoting healthy sleep habits. In the early months, babies’ sleep is tied to feeding. As they grow and can go longer between feedings, a regular day-night schedule can be introduced.
To encourage a healthy circadian rhythm, ensure your baby gets ample daylight and stimulation during the day. Experiment with naps to strike a balance that leaves them tired enough to sleep at night. For bedtime, create a calming environment and follow a consistent routine, such as:
- A bath (if not too stimulating)
- Changing into pyjamas and a fresh nappy
- Reading a book or singing a lullaby
- A nighttime feed
- Dimming the lights and adjusting the thermostat
- Creating a quiet environment
Helping your baby fall asleep on their own is an important habit. Instead of waiting until they are fully asleep, try putting them to bed drowsy but awake. This helps them learn to self-soothe when they wake during the night.
Sensory Needs and Bedtime Strategies
Some babies and children have unique sensory needs and require more stimuli before bed to help their brains regulate. For children over 12 months, implementing sensory strategies in bedtime routines can make a big difference, and while some approaches may seem counterintuitive, they actually help calm the brain.
The process may require trial and error, but here are some sensory strategies to try:
- Deep pressure touch: Hand hugs or squeezes on arms and legs, tight-fitting pyjamas, or compression clothing can provide comfort.
- Weighted blankets: A heavy quilt or blanket folded for added pressure may also help.
- Swinging or rocking: Gentle swinging in a cuddle or hammock swing, or using a rocking chair in a calm, dark space before bed can be soothing.
- Oral sensory tools: Provide a tool for oral sensory stimulation.
- Vibration: A vibrating pillow or massager under the mattress can offer gentle comfort. Special vibrating mattresses are also available.
- Inverting the head: Doing this during the day and before bed can have a calming effect. Games such as roly-poly can be a good strategy.
- No screen time: Avoid screens at least one hour before bedtime.
- Tactile activities: Use firm pressure from a therapy ball or a "tortilla roll-up" in a blanket to calm the child.
- Noise management: Noise-cancelling headphones or white noise can block out distractions.
- Blowing activities: Resistive blowing activities, like creating bubbles in the bath, can help calm a child before bed.
Ensure the child’s sleeping area is free from distractions, clutter, and light. White noise, soft music, or a humidifier can create a peaceful environment.
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