Among the various measures necessary to ensure the full and healthy development of babies and children, sleep quality and the need to establish a sleep routine are at the top. Newborn babies sleep a lot, and it is expected that they will sleep for up to 18 hours out of every 24 in their first weeks, but they don’t sleep straight through. Usually, newborns wake every three hours to feed, both day and night. This means mothers should prepare for a few sleepless nights, especially at the beginning1.

Newborn babies sleep for about 18 hours in the first weeks of life
Baby sleep cycles are much shorter than those of adults. Most of the time, they remain in R.E.M. (Rapid Eye Movement) sleep, which is a light sleep and easily disturbed2. This is necessary for the changes happening in their brain. Between six and eight weeks, the baby will likely sleep for shorter periods during the day and, at night, for longer stretches. But they will still wake to feed during the night. It will be a deeper and calmer sleep. See the table below:

Age Total Sleep Awake Time Bedtime Notes
Newborn Newborn Varies a lot None Newborns need to eat often and will wake frequently to feed. So, a fixed sleep routine is pointless at this age. Watch closely for signs that your baby is sleepy and put them to sleep at the first signs of tiredness.
1-4 months 14-15 hours From 1 to 2 months varies a lot. From 3 to 4 months about 1 to 2 hours between naps From 8 pm to 11 pm When the baby is about 3 to 4 months old, put them to bed a little later. Take the opportunity to lie down at the same time. At this stage, they sleep for a longer period. Rest together and both will wake up more refreshed.
4-8 months 14-15 hours The average awake time is 2 to 3 hours From 6:30 pm to 8 pm Most babies establish a sleep routine around 6 months old. Regular naps start to become more consistent at this stage (four naps at first, then gradually decreasing to three). To avoid overtiredness, start the sleep routine earlier during the transition from four to three naps.
8-10 months 12-15 hours The average awake time is about 3 hours From 7 pm to 8:30 pm Most babies have two naps a day at this age.
10-15 months 12-14 hours The average awake time is 3 to 4 hours From 7 pm to 8:30 pm Continue with 2 naps if possible. Most babies are not ready to transition to just one nap until 15-18 months. If the baby naturally drops to one nap, use an earlier bedtime to make up for lost sleep.
15 months to 3 years 12-14 hours The average awake time is about 5 hours From 7:30 pm to 9 pm The child will transition to only one afternoon nap around 18 months. This nap should last around 2 to 2.5 hours. Use an earlier bedtime during the transition from two naps to one. At 2 years old, it is recommended to use 8 pm as the first bedtime. A 7:30 pm bedtime is more suitable for younger children.
3-5 years 11-13 hours The average awake time is about 12 hours. If the child is in preschool, they may no longer nap during the day From 8 pm to 9:30 pm Most children have given up the afternoon nap at this stage. Try adjusting bedtime to allow for about 12 hours of sleep for children who no longer nap. Use a later bedtime for children who are still resisting the afternoon nap.

*The average awake time refers to how long your baby or child can comfortably stay awake during the day, between naps.

Why do babies need a sleep routine?

Just like adults, babies need a sleep routine to relax. It’s hard for anyone to fall asleep after a busy day without some time to unwind. Starting a bedtime ritual while your little one is still a baby will not only make the sleep routine easier but will also help as your baby transitions to childhood3.

Benefits of a sleep routine

The baby will be more relaxed if they know what is coming next. The more relaxed they are, the more likely they are to go to sleep without much fuss. Follow a sleep routine as best you can, even when you’re not at home. This makes it easier to establish calm sleep in unfamiliar environments.

How to Create a Sleep Routine

Babies can develop good sleep habits from as early as six weeks old. This is when they start to develop their natural rhythms throughout the day. This process helps regulate their sleep cycle and awake time. Ideally, the sleep routine should be established from the 6th to 8th week after birth and adjusted as the baby grows. As the child grows and begins to understand the routine, explain any changes. For example: “We will wake up very early tomorrow for a trip, so you have to go to bed earlier tonight.”

Recognize Baby Tiredness Signs

During the first 6 to 8 weeks of life, a baby will probably not stay awake for more than two hours. If they do, they will become very tired and irritable, which will disrupt their rest. In the first three months, baby sleep signs are visible, just pay attention. These are:

  • Rubbing eyes
  • Puling on their ear
  • Long blinks
  • Crying or whimpering
  • Staring off into the distance
  • Yawning and stretching
  • Losing interest in people or toys
  • Becoming quiet

They may also turn their face away from moving objects or people or bury their face in the mother’s breast. If you notice these or any other signs of sleepiness, try putting your baby in the crib. Don’t worry, before long it will be easier to recognize your baby’s daily patterns and rhythms, and the cues they give to show they’re ready for a nap.

Show your baby the difference between night and day

From the second week after birth, you can start showing your baby the difference between night and day. During the day, while they are awake:

  • Change the baby’s clothes when they wake up. This will help them understand it’s the start of a new day.
  • Talk and interact as much as you can.
  • Sing while feeding.
  • Keep the house and the baby’s room well-ventilated and well-lit with sunlight.
  • Let them hear normal daytime noises, like the radio or the washing machine.

At night:

  • Give them a warm bath.
  • Dress them in pajamas to start the bedtime routine and show that it’s the end of the day.
  • Try not to talk to them while feeding.
  • Keep the lights and noise low.

This should help them start to understand that night is for sleeping.

Give your baby the chance to fall asleep alone

When your baby is about three months old, they can already fall asleep on their own. Of course, that doesn’t mean they will. Bedtime is often scary for a baby because they are being separated from the people they love the most—their parents. This can make anxiety a problem in the sleep routine. To encourage your baby to adapt to the sleep routine, set aside 10 to 30 minutes. Then you’ll have time to go through the sequence before bedtime. For babies, especially, it’s best to create a simple routine: bath, diaper, feeding in a dimly lit environment with soft music. Later, you can do something special with your child: read a book, rub their back, or sing a lullaby. Bedtime activities should happen in their room. It’s important to teach your child that their bedroom is a pleasant place to be, not just where they are “banished” at bedtime. So, the sleep routine should start there, not on the sofa or in the parents’ bedroom, so the child knows their bedroom is where they will sleep. But be prepared to repeat the same routine every time they wake at night.

Identify problems

As your child grows, it’s likely parents will encounter some bedtime problems. Every child has their own sticking point when it comes to the sleep routine: whether it’s wanting to watch more TV, not wanting to brush their teeth, or complaining about their pajamas. The best way to handle these is simply to know they are coming. Knowing this, parents can handle them with fun ideas and find a gentle way to help children understand that the sleep routine must be followed.

Tips for Creating a Sleep Routine

Right time

The sleep routine should begin at approximately the same time every night. It doesn’t have to be down to the minute, but make sure you start the sleep routine at about the same time as the night before. After all, it’s only a “routine” if it’s always consistent!

Bath

For many babies, the sleep routine starts with a warm bath. However, it shouldn’t be an overly stimulating bath, with singing in the shower, splashing, or a bathtub full of toys. It should be a calm bath, if possible, with soft music playing.

Massage

A relaxing massage is ideal for the baby after the bath. Gently massage their arms and legs, using baby lotion or oil warmed in the palms of your hands. Use long, firm movements and sing a lullaby.

A story

A bedtime story can help your baby calm down and prepare for sleep. Plus, it encourages a love of books from a very young age. From three months old, babies will enjoy hearing a simple story before going to sleep.

Milk

Give your baby a final feed before they go to sleep, so their tummy is full for the whole night (or as long as possible). Try to keep them awake a little after feeding and before putting them to bed, for example, by singing a song or giving a goodnight kiss. If they fall asleep immediately, the baby may associate milk with sleep and think every time they wake up in the night, they need to feed again, even if they aren’t hungry.

Sleep environment

Make sure the room is dark and quiet, and the noise level in the house is low. If your child doesn’t like a completely dark room, turn on a small night light or leave the hallway light on with the bedroom door partly open.

Security object

Bedtime means separation, and it can be easier for children if they have a personal object, such as a doll, a teddy bear, or a blanket. An object like this can provide a feeling of security and control, comforting and reassuring the child before they fall asleep.

An object can provide a sense of security and control that comforts and reassures the child before they fall asleep.

Fear of the dark

Many children, as they grow up, feel afraid of the dark. Psychologists think this may happen because the mother turns off the light when leaving the room. So, darkness becomes associated with feelings of abandonment. To avoid this, parents can turn off the light before leaving the room and stay a while until the child gets sleepy, or create an environment that makes the dark feel friendlier. Many sleep problems can be avoided by creating positive associations with the dark.

What to do when the sleep routine changes?

At some point in a baby’s or child’s life, there will be factors that significantly change the sleep routine. Some of these are:

  • A change in environment
  • Illness
  • Teething
  • Separation anxiety
  • A new baby in the family

At times like these, parents may simply have to accept that the sleep routine has gone out the window and take measures to re-establish it. The good news is that if there was a solid routine before, it’s likely they will be able to get back on track quickly.

Be flexible

Although consistency in the sleep routine is essential, it shouldn’t be too rigid. A very strict ritual probably won’t last long, because as your baby grows, their needs, likes, and dislikes also change. Parents will notice that the sleep routine that worked last week may not soothe their baby to sleep this week. Those evening baths that used to be so soothing, for example, might suddenly turn into playtime and hyperactivity. Then, it will be necessary to change the bath time and try another technique that brings good results before bed. Be patient and persistent as your child learns their sleep routine. They’ll become calmer, and the routine will be effective.

Are there any downsides to sleep routines?

Some parents feel that routines do not suit family life, and that they can manage without having to schedule a specific time for it. The main downside is that the repetitive nature of a sleep routine can become tedious. But remember, once your child sleeps on time, you’ll probably have time to take that relaxing bath, stretch out on the sofa, and calmly watch your favorite show. See also: Should I Worry About My Baby’s Sleep? Photos: Max Pixel