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 lactation consultant, and founder of the sleep consultancy “Bärenstarker Babyschlaf”.

Our little ones’ sleep – a sensitive topic

Babies’ and young children’s sleep is a frequently discussed topic that leaves many parents feeling uncertain. Numerous myths and pieces of misinformation circulate online, making parents even more unsure.

I, too, wish I’d had this knowledge when I first became a mother, before training as a sleep coach. Sleep and rest are very important for little ones’ cognitive and physical development—from an infant’s first months of life through school age. But how much sleep do newborns, babies, and young children 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
  • Rituals and routines for better sleep
  • FAQ: Frequently asked 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, which significantly change and affect their sleep. These leaps and changes can easily turn nights into days for a few weeks or even longer. Nighttime waking is not uncommon during these leaps and sleep changes. During these phases, everything a child experiences and learns is processed during sleep. Sleep promotes the formation of new synaptic connections, which are essential for growth and brain development. Healthy sleep is therefore vital 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 from adults. They go straight into REM sleep (Rapid Eye Movement), where experiences are processed and new skills are consolidated. Many parents think their child sleeps restlessly because their eyes move during this phase and they toss and turn a lot. But their sleep isn't restless; it's simply active.

A baby's sleep cycle lasts about 30–45 minutes, with only about 10 minutes spent in the deep sleep phase, known as non-REM sleep. The child spends the rest of the cycle in REM sleep, showing just 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 frequently waking and falling back asleep promotes the processing of experiences. The proportion of REM sleep drops significantly during the first two years of life. Adults, for example, spend only about 20% of their total sleep in the REM phase.

Create the right sleep environment

Wondering how to get your baby to sleep as well as possible? A low-stimulation sleep environment is essential for helping your baby or toddler sleep well. From the age of 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 at home in a quiet environment. From this age, your child can also produce the sleep hormone melatonin , which promotes good, restful sleep. Production of this hormone begins as soon as it gets dark. Of course, small string lights or night-lights for feeding, etc. are perfectly fine.

You can find more expert tips on baby sleep in the articles “Safe sleep for babies - What is important?” and “Baby sleeping bags: What should babies wear underneath?”.

Rituals and routines for better sleep

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

The “connection tank”: Why emotional closeness matters

A “full attachment tank” is essential for good sleep. This refers to the emotional, social, and physical reservoir of affection and security that your child builds through their relationship with you. A well-filled attachment tank means 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’s hunger or simply a desire for closeness. When we pick up our child when they cry, we create a bond and a close relationship that are essential for developing and strengthening (basic) trust and security.

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

3 Tips for an Optimal Sleep Routine

  • Observe wake windows

    Pay attention to your child’s wake windows between naps and offer regular opportunities to sleep.

  • Establish fixed daily routines

    A structured daily routine - with set meal times and regular activities - promotes your child's sleep: e.g. breastfeeding/bottle-feeding - hygiene - breakfast - fresh air - breastfeeding/bottle-feeding - dimming the lights - bedtime routine - nap, etc.

  • Introduce rituals

    Establish recurring elements that mark the start of 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 different, and, just like adults, some sleep more while others sleep less. And did you know that most factors influencing the “internal clock” and sleep habits are genetic?

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

Sleep needs - age-appropriate guidelines

Your child’s sleep needs are one thing, but these questions are also important: How long can your child stay awake between sleeps without becoming overtired or being put down far too early? How many naps does your little one need at each age, and when do nap schedules change? What’s the latest the last nap should end so that bedtime doesn’t get pushed back to 9 p.m.?

How long should a child stay awake each day?

Wake times and sleep rhythms vary from child to child. Some children can already stay awake for longer. Others get tired again quickly and need another nap after just a few hours. It’s also worth bearing in mind that a nap may start earlier if the previous nap, whether during the day or at night, was shorter - for example, because longer periods of wakefulness during the night interrupted the night’s sleep.

Likewise, a nap may start an hour later if the preceding sleep was longer and more restful. The following table gives an overview of wake times, in hours, for newborns up 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, like so many things, depends on age, and there are only general guidelines for parents to follow.

As a general rule:

  • Up to the age of 14 months, taking 15 to 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 period is also strongly influenced by activities . When a child is stimulated through play or mentally, they get tired again more quickly.

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

  • Rub eyes

  • Lay your head down

  • increased cuddling

  • increased tearfulness

But if your little miracle isn’t sending 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 schedule are essential for your child's development. Sleep not only supports growth and mental 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're unsure or have any questions, I'd be happy to support you with attachment-focused 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 certified breastfeeding consultant. She provides parents with professional, compassionate support for questions and challenges related to baby and child sleep.

Mehr Informationen über Katrin Stötter findest du hier.

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