Dieser Beitrag wurde geschrieben von Katrin Stötter

Sleep needs of babies and toddlers: Everything parents need to know

Katrin Stötter

Mother, certified sleep coach and founder of the sleep consultancy "Bärenstarker Babyschlaf".

The sleep of our little ones – a sensitive topic

The sleep of babies and toddlers is a frequently discussed topic that unsettles many parents. Numerous myths and misinformation circulate on the internet, which further increase the uncertainty.

I too would have wished for this knowledge at the beginning of my motherhood – before my training as a sleep coach. Sleep and rest are of great importance for the cognitive and physical development of the little ones – from the first months of an infant's life up to school age. But how much sleep do newborns, babies, and toddlers really need? And how can parents optimally support their child's sleep needs?

Table of Contents

  • Sleep cycle & sleep phases in babies and toddlers
  • Creating the right sleep environment
  • Rituals and routines for better sleep
  • FAQ: Common questions about children's sleep needs
  • Conclusion

Why is sleep so important for babies and toddlers?

Especially in the first year of life, babies go through numerous developmental leaps and sleep regressions that significantly change and influence sleep. It is precisely these leaps and changes that can often turn nights into days for some or even several weeks. Nighttime waking phases are not uncommon during such leaps and sleep changes. During these phases, everything the child experiences and learns is processed in sleep. Sleep promotes the formation of new synaptic connections, which are crucial for growth and brain development. Healthy sleep is therefore essential for the physical and mental development of your child.

Sleep cycle and sleep phases in babies and toddlers

Babies and toddlers have a different sleep cycle than adults. They fall directly into REM sleep (Rapid Eye Movement), during which experiences are processed and new skills are consolidated. Many parents think their child sleeps restlessly because the eyes move during this phase and the child turns around a lot. But the child is not sleeping restlessly, but rather actively.

A sleep cycle in babies lasts about 30–45 minutes, with only about 10 minutes of sleep duration in the deep sleep phase, the so-called NonREM sleep. The rest of the cycle, the child sleeps in REM sleep, which shows how active your child's brain is during sleep.

Figure: Sleep cycle: Newborns & toddlers

In the first year of life, babies spend about 50% of their sleep in the active REM phase. This is important because frequent waking and falling back asleep promotes the processing of experiences. The proportion of REM sleep decreases significantly in the first two years of life. Adults, for example, spend only about 20% of their total sleep in the REM phase.

Creating the right sleep environment

Are you wondering how to best put your baby to sleep? A low-stimulation sleep environment is crucial to enable good sleep for your baby or toddler. From the 4th month, your child's day-night rhythm develops. It is advisable to darken the room in time and to have as many naps as possible at home in a quiet environment. From this time on, your child can also produce the sleep hormone melatonin, which promotes good and pleasant sleep. The production of this hormone starts as soon as it is dark. Of course, small string lights or night lights for nursing, etc., are completely fine.

More expert tips on the topic of baby sleep can be found in the article “Safe Baby Sleep – What is Important?” and “Baby Sleeping Bag: What Should You Wear Underneath?”.

Rituals and structures for better sleep

Rituals are especially important for babies and toddlers as they provide predictability and security. A consistent bedtime ritual, such as putting on pajamas or playing a Musical Soft Toy, can help your child prepare for sleep. Such bedtime rituals should be established from the 4th month and can be kept short and simple until the 18th month of life.

The "filled bonding tank": Why emotional closeness is important

A "filled attachment tank" is essential for good sleep. This refers to the emotional, social, and physical reservoir of care and security that your child builds through the relationship with you. A well-filled attachment tank means that your child feels safe, loved, and secure, which is so important for emotional and social development. If the attachment tank is empty, it can happen that the child is insecure and anxious.

When babies cry, they signal a need that must be recognized and satisfied. Whether it is hunger, or simply the desire for closeness. When we hold our child in our arms when they cry, bonding and a close relationship are created, which are essential for the formation and strengthening of (primal) trust and security.

In addition to all these things, a good daily structure is also a top priority for good baby and toddler sleep. Structures, rituals, sleep environment, and sleep hygiene factors must be in place.

3 tips for an optimal sleep routine

  • Observe the awake times

    Pay attention to your child's awake times between naps and regularly offer opportunities for sleep.

  • Establish fixed daily routines

    A structured daily routine – with fixed meal times and regular activities – promotes your child's sleep: e.g. breastfeeding/bottle – hygiene – breakfast – fresh air – breastfeeding/bottle – darkening – sleep ritual – nap etc.

  • Introduce rituals

    Establish recurring elements that initiate bedtime – both during the day and in the evening.

How much should babies sleep?

The sleep needs and duration of babies and toddlers vary depending on age and developmental stage. Each child is also individual, and just like adults, there are long and short sleepers. And did you know that most factors influencing the "internal clock" and sleep habits are genetically determined?

To give you a small guide to sleep duration and needs, you will find an overview of sleep requirements in hours from newborns to children up to one year old in the following table.

Sleep Needs - Age-Appropriate Guidelines

Your child's need for sleep is one thing, but the following questions are also important in this context: How long can your child stay awake from one sleep to the next without becoming overtired or being put down too early? How many naps does your little one need at what age, and when do changes in daytime naps occur? When should the last daytime nap end at the latest so that nighttime sleep is not only possible again at 9 p.m.?

How long should a child stay awake during the day?

The awake times and sleep rhythm vary from child to child. Some children can stay awake longer. Other children get tired quickly and need a nap again after a few hours. It should also not be overlooked that a nap can start earlier if the previous nap, whether day or night, was shorter – also because, for example, nighttime sleep was interrupted by longer periods of wakefulness at night.

In the same way, a nap can also start an hour later because the previous sleep was longer and more restful. In the following table, you will find an overview of the awake times of newborns up to children of one year in hours.

Wake times - Age-appropriate guidelines

How long do babies and toddlers take to fall asleep?

The time it takes to fall asleep – like so many things – depends on age and there are only guidelines that parents can use as a reference.

In general, the following applies:

  • Up to an age of 14 months, a falling asleep time between 15 and 25 minutes is absolutely normal.
  • From an age of 15 months, the falling asleep time is usually longer and ranges between 25 and 30 minutes.

What are signs of fatigue in children?

Your child's need for sleep is naturally an important aspect, but how long can your child manage to stay awake between naps? This time is also strongly influenced by the activities. When a child is playfully or mentally stimulated, they get tired again more quickly.

Of course, your child's signs of tiredness always take precedence! These may be:

  • Rubbing eyes

  • Lay down your head

  • increased cuddling

  • increased tearfulness

However, if your little miracle does not send you any signs, the reference values in the tables are a great guide for you.

Conclusion: Enough sleep for healthy development

Sufficient sleep and a regular sleep rhythm are essential for your child's development. It not only supports growth and mental development but also helps prevent overtiredness. By paying attention to a quiet sleep environment, fixed rituals, and a clear daily structure, you can positively influence the sleep of your infant or toddler.

If you are unsure or have questions, I am happy to assist you with attachment-oriented sleep coaching. I look forward to hearing from you!

Katrin Stötter
Katrin Stötter is a certified, attachment-oriented sleep coach for babies (from 6 months) and toddlers (up to 2.5 / 3 years) and also a mother herself. For questions and challenges around the topic of baby and child sleep, she supports parents as a professional, empathetic contact person.

Mehr Informationen über Katrin Stötter findest du hier.

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