Top 10 Tips for Healthy Sleep Habits in Babies and Toddlers
Written with Anneken Marshall, NHS paediatric nurse, registered with the British & International Pediatric Sleep Societies.
Does your little one fight bedtime, leaving you exhausted? You're not alone! Getting your baby or toddler to sleep through the night can be a challenge, but it's achievable. Establishing healthy sleep habits promotes their growth, development, and overall wellbeing, and a good night's rest benefits everyone in the family. Here are ten effective tips from our sleep expert to help you navigate and improve your little ones' sleep routines:
Create a Soothing Bedtime Routine:
Develop a calming pre-sleep ritual that signals it's time to wind down. This could involve a warm bath, gentle massage, reading a book, or singing a lullaby. Consistency is key! Repeating the same routine each night helps your child feel secure and predicts what comes next, making them more likely to relax and fall asleep easily.
Establish a Sleep-Friendly Environment
Make sure your child's sleep environment is conducive to rest. Ensure a comfortable room temperature, dim the lights, use white noise machines or calming music if needed, and create a cosy and safe sleeping area free from clutter.
Encourage Daytime Naps
EnAdequate daytime naps are crucial for babies and toddlers. They help prevent overtiredness, which can disrupt nighttime sleep. Follow age-appropriate nap schedules to avoid overstimulation or sleep deprivation. (Newborns typically need more frequent naps, while toddlers can transition to one longer nap.)
Develop Sleep Associations
Positive sleep associations can become comforting cues that signal sleep time. Introduce items like a favorite blanket, stuffed toy, or soothing bedtime rituals. These familiar elements can help your child feel safe and secure, easing the transition to sleep.
Establish a regular bedtime that allows your child to get the recommended amount of sleep for their age. Consistency helps regulate the body's internal clock, promoting better sleep quality and duration.Watch for Sleep Cues
Learn to recognize your child's sleepy cues such as eye rubbing, yawning, or becoming fussy. Responding promptly to these cues can prevent overtiredness, making it easier for them to fall asleep. A fussy, overtired baby will fight sleep much harder than a drowsy one.
Implement a Consistent Bedtime
Establish a regular bedtime that allows your child to get adequate sleep according to their age. Consistency helps regulate the body's internal clock, promoting better sleep quality and duration.
Teach Self-soothing Techniques
Encourage your child to self-soothe by putting them down drowsy but still awake. This teaches them how to settle themselves back to sleep if they wake up during the night, reducing reliance on you and promoting independent sleep.
Monitor Sleep Duration
Track your child's sleep patterns to ensure they're getting the recommended amount of sleep for their age. Adjust routines or nap schedules if necessary, while being mindful of individual sleep needs.
Be Mindful of Developmental Milestones
Recognise that sleep patterns might temporarily change during developmental milestones, such as teething or learning new skills. Be patient and flexible during these periods.
Seek Professional Help if Needed
If persistent sleep issues arise that significantly affect your child's well-being or family life, seek advice from paediatricians, sleep specialists, or parenting experts. They can provide personalised guidance and solutions.
Creating a nurturing sleep environment and establishing consistent bedtime routines are essential to helping babies and toddlers develop healthy sleep habits. By incorporating these ten tips into your parenting approach, you can foster better sleep quality, creating a more restful and rejuvenating experience for your little one and yourself.
This article was written in partnership with Anneken Marshall
Anneken Marshall is an experienced paediatric nurse, who currently works as a specialist nurse in children’s sleep medicine within the NHS. She set up amchildsleep to help families with children who struggle to sleep, but would not reach criteria to be seen by a specialist sleep service within the NHS.
Anneken Marshall is a member of the British Paediatric Sleep Society and International Pediatric Sleep Society. All advice, support and knowledge is evidence-based.