Katrin Stötter
Mother, certified sleep coach and founder of the sleep consultancy “Bear-strong baby sleep”.
The sleep of our little ones – a sensitive topic
The sleep of babies and toddlers is a frequently discussed topic that leaves many parents feeling uncertain. Numerous myths and misinformation circulate online, further fueling uncertainty.
I too would have liked to have had this knowledge when I began my motherhood – before I trained as a sleep coach. Sleep and rest are essential for the cognitive and physical development Sleep is of great importance for little ones – from the 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 cycle & sleep phases in babies and toddlers
- Creating the right sleeping environment
- Rituals and structures 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 spurts and Sleep regressionsthat significantly change and influence sleep. It is precisely such episodes and changes that often turn the nights into days for several or even several weeks. Nighttime waking phases are not uncommon during such episodes and sleep changes. During these phases, everything the child experiences and learns is processed during sleepSleep promotes the formation of new synaptic connections, which are essential for the growth and Brain development are crucial. Healthy sleep is therefore essential for your child's physical and mental development.
Sleep cycle and sleep phases in babies and small children
Babies and toddlers have a different sleep cycle than adults. They fall directly into the REM sleep (Rapid Eye Movement), in which experiences are processed and new skills are consolidated. Many parents think their child is sleeping restlessly because the eyes move and the child tosses and turns a lot during this phase. But they are not sleeping restlessly; they are sleeping actively.
A baby’s sleep cycle lasts about 30–45 minutes, with only about 10 minutes of sleep being spent in the deep sleep phase, known as non-REM sleep. The rest of the cycle is spent 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 around 50% of their sleep in the active REM phase. This is important because the frequent waking and falling back asleep Processing of experiences The proportion of REM sleep decreases significantly during the first two years of life. Adults, for example, only spend about 20% of their total sleep in the REM phase.
Create the right sleeping environment
Wondering how best to put your baby to sleep? A low-stimulation sleeping environment is crucial for ensuring your baby or toddler gets a good night's sleep. 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 to let as many naps as possible take place at home in a quiet environment. From this time on, your child can also Sleep hormone melatonin which promotes good and restful sleep. Production of this hormone begins as soon as it gets dark. Of course, small fairy lights or night lights, etc., are perfectly acceptable.
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 because they provide predictability and security. fixed bedtime ritual, such as putting on pajamas or playing a music box, can help your child get in the mood for sleep. Such bedtime rituals should from the 4th month established and can be kept short and simple until the 18th month of life.
The "filled binding tank": Why is emotional vicinity
A "filled 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 that your child feels safe, loved and secure, which is so important for emotional and social development. If the bonding tank is empty, the child may become insecure and anxious.
When babies cry, they signal a need that must be recognized and satisfied. Be it hunger or simply the desire for closeness. If we hold our child in our arms when it cries, a bond and a close relationship develop, which are essential for the formation and strengthening of (Basic) trust and security is.
In addition to all these things, there is also a good Daily structure One of the most important factors for good baby and toddler sleep is structure, rituals, sleep environment, and sleep hygiene factors.
3 tips for an optimal sleep routine
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Note the guard times
Pay attention to your child's waking hours between naps and offer regular sleeping opportunities.
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Establish fixed daily processes
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 room – bedtime ritual – afternoon nap, etc.
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Make 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 their age and developmental stage. Every child is unique, and – just like adults – there are those who sleep a lot and those who sleep little. And did you know that most factors that influence the "internal clock" and sleep habits are genetic?
To give you a little guidance on sleep duration and need, the following table provides an overview of the sleep requirements in hours from newborns to children aged one year.
Sleeping 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 to the next without becoming overtired or being put down too early? How many naps does your child need at what age, and when do daytime naps need to be adjusted? What is the latest time for the last daytime nap to end so that nighttime sleep isn't possible until 9 p.m.?
How long should a child stay awake a day ?
Waking times and sleep patterns vary from child to child. Some children can stay awake for longer periods. Others tire quickly and need another nap after just a few hours. It's also important to remember that a nap can start earlier if the previous nap, whether day or night, was shorter—for example, if nighttime sleep was interrupted by longer periods of wakefulness.
Likewise, a nap can start an hour later because the previous sleep was longer and more restful. The following table provides an overview of the waking times of newborns up to one-year-old children, in hours.
Guard times - age -appropriate guidelines
How long do babies and toddlers need to fall asleep ?
The time it takes to fall asleep depends – like so many things – on the child’s age and there are only guidelines that parents can use as a guide.
In general terms:
- Up to the age of 14 months It is absolutely normal for it to take between 15 and 25 minutes to fall asleep.
- From the age of 15 months The time it takes to fall asleep is usually longer and is between 25 and 30 minutes.
What are the signs of fatigue in children ?
Your child's sleep needs are of course an important aspect, but how long does your child manage to last between naps? This time is also strongly influenced by the Activities influenced. If a child is stimulated through play or mental stimulation, he or she gets tired more quickly.
Of course, your child's signs of tiredness always take priority! These may include:
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Rubbing
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Put down your head
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increased cuddling
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increased wine
However, if your little miracle doesn't give you any signs, the guidelines in the tables are a great guide for you.
Conclusion: enough sleep for healthy development
Adequate sleep and a regular sleep schedule are essential for your child's development. It not only supports growth and mental development, but also helps prevent overtiredness. By ensuring a quiet sleeping environment, fixed rituals and a clear daily structure you can positively influence the sleep of your infant or toddler.
If you're unsure or have questions, I'd be happy to support you with attachment-focused sleep coaching. I look forward to hearing from you!
