Understandably, slumber is a popular topic of conversation for new parents. It’s important for the whole family… but often at least one member doesn’t get sufficient z's. But how much is actually enough?!
Here’s an overview of what to aim for, but also remember that every child and family is unique!
Let there be sleep
Did you ever think you would be so hung up on sleep before you had kids? There’s a reason sleep deprivation is used as a form of torture – it’s awful, but it’s also a harsh reality of parenthood. We’ve all paced the floor at 2am with a screaming baby and paid the price of a missed nap or a delayed bedtime. And when our baby doesn’t sleep? We don’t either – humph.
Listen to Kinderling Conversation:
But it’s not just us tired parents who need it, our little ones do too and when they don’t get enough, we sure as hell know about it!
What’s so important about sleep anyway?
In baby and toddlerhood your little one is growing and developing at a great speed of knots. Just like every living thing, their brain and body need sleep in order to function, learn and thrive. Various studies tell us time and time again that well-slept children are happier, better behaved and find it easier to regulate their emotions. They also have improved attention, learning, memory, quality of life, as well as better mental and physical health. But we don’t need a study to tell us that, do we? Any of us wrangling an overtired toddler in the supermarket knows just how important sleep is.
The million-dollar question – how much snooze time?
According to the nation’s peak sleep advocacy group, National Sleep Foundation, the daily hours of shut eye your little one needs (including day sleeps) varies among their peers. While every child is different in terms of the amount of sleep they need, most will require the following to be fully rested:
- Newborns (0-3 months) – 14 to 17 hours
- Infants (4-11 months) – 14 to 17 hours
- Toddlers (1-2 years) – 11 to 14 hours
- Pre-schoolers (3-5 years) – 10 to 13 hours
Check out Babyology’s video with a bit more info and suggested nap times:
What about sleep fluctuations?
While these guidelines are general in nature, they don’t account for the inevitable sleep fluctuations caused by your baby reaching new milestones, sickness, teething, a sudden drop in the room temperature or night terrors – all of which can result in a wakeful night, or indeed a period of bad sleep.
The message is, try not to get too concerned about sleep guidelines if your baby goes through some sleep change or needs more sleep than is recommended from time to time. Sleep fluctuations are a very normal part of infancy and early childhood and the regression usually occurs because of a milestone approaching.
4 ways to help your bub sleep more
Still, if you know your little one regularly isn’t getting their recommended quota of sleep, you may want to look at tweaking a few things. Try these four ideas:
1. Stick to regular sleep times
Babies and toddlers thrive on consistency, so keeping nap and bed times the same will help them to fall into a pattern.
2. Dim the lights
Babies need to learn the difference between night and day. You can help your little one do this by feeding and attending to them in low light at night. Also avoid rushing to the cot at the first sign of stirring. Your baby may resettle on their own if given the opportunity.
3. Establish a bedtime routine
This will help your baby learn when it’s time for sleep and may include a warm bath, a story and a kiss goodnight.
4.Put baby to bed awake
This works best when your child is sleepy and relaxed. Learning to fall asleep on their own is a skill but will mean they’re less likely to need your help to fall back to sleep when they wake during the night.
Also, beware of over-tiredness. Babies and little kids love to trick us into thinking they aren’t tired when it’s their bed or nap time. But here’s the thing, they probably are! If they’re getting hyperactive, they may have slipped into the overtired zone and will be harder to put down. Sticking to regular sleep times will help to avoid this.
When to seek help
Of course, there are some instances when nothing helps and no advice seems to work. If you suspect your little one isn’t getting enough sleep and may also be suffering from sleep deprivation, then it may be time to seek some professional help. Don’t suffer in silence, chat to your GP or child’s paediatrician. They may refer you on to a baby sleep school, or even diagnose an underlying condition.
This article was originally published on Babyology.
Soothe the kids to sleep with our new Bedtime Explorers meditation series
Listen online, on our free app or as a podcast.
Spotting the tell-tale signs that your baby needs sleep
Babies fresh out of the womb need lots of shut-eye.
7 reasons why your baby or toddler isn’t sleeping
Babies grow at the speed of light! And this development affects their sleep.
Why sleep regression is a dirty word
When it comes to managing your baby's sleep, Kinderling go-to expert Chris Minogue says this is one term parents shouldn't take lying down.
How to avoid sleep problems with baby number two
New bub in the house? These three tips will help with the z's.
6 ways to look and feel more awake as a sleep-deprived mum
Feel fresh and functioning!
Essential food tips for sleep-deprived parents
Dead tired? Don’t double-down on caffeine and chocolate! Naturopath Emma Sutherland shares healthier options to pump up your energy levels.
5 ways to squeeze in more sleep as a parent
Even an extra 30 minutes helps!