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 “Bärenstarker Babyschlaf” sleep consultancy.

Our little ones’ sleep—a sensitive topic

Babies’ and toddlers’ sleep is a frequently discussed topic that leaves many parents feeling uncertain. Numerous myths and misinformation circulate online, further increasing this uncertainty.

I, too, would have wished for this knowledge at the beginning of my journey into motherhood—before my training as a sleep coach. Sleep and rest are highly important for the cognitive and physical development of little ones—from their first months of life through school age. But how much sleep do newborns, babies, and toddlers really need? And how can parents best support their child’s sleep needs?

Table of contents

  • Sleep cycles and sleep stages in babies and toddlers
  • Creating the right sleep environment
  • Routines and structure for better sleep
  • FAQ: Frequently asked questions about children’s sleep needs
  • Conclusion

Why is sleep so important for babies and toddlers?

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

Sleep cycles and sleep stages in babies and toddlers

Babies and toddlers have a different sleep cycle than adults. They enter REM sleep (Rapid Eye Movement) directly, during which experiences are processed and new skills are consolidated. Many parents think that their child sleeps restlessly because the eyes move during this phase and the child turns from side to side a lot. But the child is not sleeping restlessly—it is simply sleeping actively.

A sleep cycle in babies lasts about 30–45 minutes, with only about 10 minutes spent in deep sleep, the so-called non-REM sleep. The child spends the rest of the cycle in REM sleep, which shows how active your child’s brain is during sleep.

Illustration: Sleep cycle: Newborns & toddlers

During the first year of life, babies spend around 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 during the first two years of life. Adults, for example, spend only around 20% of their total sleep in the REM phase.

Create the right sleep environment

Wondering how to put your baby to sleep in the best possible way? A low-stimulation sleep environment is essential for helping your baby or toddler sleep well. From around 4 months, your child’s day-night rhythm begins to develop. It is advisable to darken the room in good time and have as many naps as possible take place at home in a quiet environment. From this point on, your child can also produce the sleep hormone melatonin, which promotes good, comfortable sleep. Production of this hormone begins as soon as it gets dark. Of course, small string lights or nursing lights, etc. are perfectly fine.

You can find more expert tips on baby sleep in the articles “Safe Baby Sleep – What Is Important?” and “Baby Sleeping Bag: What Should You Wear Underneath?”.

Rituals and structures for better sleep

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

The “filled attachment tank”: Why emotional closeness matters

A “full 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 their 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, your child may feel insecure and anxious.

When babies cry, they are signaling a need that must be recognized and met. Whether it is hunger or simply the desire for closeness, holding our child when they cry fosters attachment and a close relationship, which are essential for developing and strengthening basic trust and a sense of security.

Alongside all these things, a good daily routine is also one of the most important factors for healthy sleep in babies and toddlers. Structure, rituals, a suitable sleep environment, and good sleep hygiene must all be in place.

3 tips for an optimal sleep routine

  • Observe the wake windows

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

  • Establish fixed daily routines

    A structured daily routine—with set mealtimes and regular activities—promotes your child’s sleep: e.g., breastfeeding/bottle-feeding – hygiene – breakfast – fresh air – breastfeeding/bottle-feeding – darkening the room – bedtime routine – nap, etc.

  • Introduce rituals

    Establish recurring elements that signal bedtime—both during the day and in the evening.

How much should babies sleep?

Babies’ and toddlers’ sleep needs and sleep duration vary depending on their age and stage of development. Every child is also unique and, just like adults, some are long sleepers while others need less sleep. And did you know that most factors influencing the “internal clock” and sleep habits are genetic?

To give you a brief guide to sleep duration and sleep needs, the following table provides an overview of the number of hours of sleep needed by newborns through one-year-old children.

Sleep needs – age-appropriate guidelines

Your child’s sleep needs are one thing, but the following questions are also important in this context: How long can your child stay awake from one sleep period to the next without becoming overtired or being put down far too early? How many naps does your little one need at each age, and when do changes to daytime naps occur? When should the last daytime nap end at the latest so that nighttime sleep is possible before 9 p.m.?

How long should a child stay awake each day?

Wake times and sleep patterns vary from child to child. Some children can already stay awake for longer periods. Other children quickly become tired again and need another nap after just a few hours. You should also bear in mind that a nap may start earlier if the previous sleep period—whether during the day or at night—was shorter, for example because nighttime sleep was interrupted by longer periods of wakefulness.

Likewise, a nap may start an hour later because the preceding sleep was longer and more restful. The following table provides an overview of the wake times, in hours, from newborns to one-year-old children.

Wake windows – Age-appropriate guidelines

How long does it take babies and toddlers to fall asleep?

The time it takes to fall asleep depends on age, like so many things, and there are only general guidelines for parents to follow.

As a general rule:

  • Up to the age of 14 months, taking between 15 and 25 minutes to fall asleep is perfectly normal.
  • From the age of 15 months, it usually takes longer to fall asleep, between 25 and 30 minutes.

What are the signs of fatigue in children?

Your child’s sleep needs are naturally an important factor, but how long can your child stay awake between naps? This time is also strongly influenced by activities . When a child is stimulated through play or mentally, they become tired again more quickly.

Of course, your child’s signs of tiredness always come first! These may include:

  • Rub your eyes

  • Rest your head

  • More cuddling

  • Increased tearfulness

However, if your little miracle isn't showing you any signs, the values in the tables are a great guide for you.

Conclusion: Sufficient sleep for healthy development

Getting enough sleep and maintaining a regular sleep schedule are essential for your child’s development. Sleep not only supports growth and cognitive development, but also helps prevent overtiredness. By ensuring a calm sleep environment, consistent routines, and a clear daily structure, you can positively influence your infant’s or toddler’s sleep.

If you are unsure or have any questions, I would be happy to support you with attachment-based sleep coaching. I look forward to hearing from you!

Katrin Stötter
Katrin Stötter is a certified, attachment-focused sleep coach for babies (from 6 months) and toddlers (up to 2.5–3 years), as well as a mother herself. She provides parents with professional, empathetic support for questions and challenges related to baby and child sleep.

Mehr Informationen über Katrin Stötter findest du hier.

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