Sleeping Habits and Sleep Hygiene

Some processes happen in the brain while we sleep that help with long-term memory, which is important for learning. Sleep patterns change as we age, similar to other developmental skills like walking and talking. While there are online charts showing how many hours babies should sleep, and it's common to compare siblings, these charts aren't reliable for every child. Each child is unique and develops at their own pace in all areas, including sleep. Generally, as long as your baby is healthy and meeting their developmental milestones, you don't need to worry about how many hours they sleep.

Children need much more sleep than adults. Infants and young children sleep throughout the day and night and need to eat more often. It’s normal for babies during their first year to wake up at night for feedings. Until they're about 3 months old, babies don’t have a biological clock, meaning they don’t know when it’s day or night. Although it’s possible to help them learn the difference between day and night in various ways, like any learning process, it takes time.

This article talks about sleep habits and sleep hygiene. Sleep hygiene refers to the environmental conditions and family routines that can promote healthy sleep.

How to help infants develop sleep habits

To help your infant develop healthy sleep habits, watch for signs of tiredness and follow these steps to encourage sleep.

• Look for signs of tiredness: signs like red eyes, eye rubbing, movements, or even crying can mean the infant is tired and ready for sleep. It’s time to encourage sleep.
• Bedtime routine: create a regular series of activities to do every evening before bed. You can start this routine as soon as the baby is born. During the first few months, this routine will signal to the infant that it is time to sleep. It’s important to do these activities in the same order each night so the baby learns to associate them with sleep.
  What can a bedtime routine include? A bath, a change of clothes, a massage, soft songs, or a bedtime story that suits the baby's age and attention span. Choose activities that both you and the infant enjoy.

Sleep from 3 months onward and a schedule

Around 3 months old, infants typically start sleeping for longer stretches of 4-5 hours at night, waking only to eat. At this age, infants usually need about 14-16 hours of sleep each day, spread over 3 periods. More continuous sleep is expected in the early night hours, but infants might still wake up. Changes in sleep patterns may occur due to "developmental leaps" or growth spurts, which are normal for infants and not linked to the parents' behavior. During this time, you can start to notice signs of tiredness and more established sleep patterns and begin to create a routine for the infant.

A regular (but flexible) schedule should include:

• A consistent bedtime.
• A calm period before bed, avoiding vigorous activities, and instead engaging in quiet activities like listening to music, gentle play, or reading.
• A bedtime routine as described above.
• A morning routine: A short series of activities done every morning to help establish a sense of order.

When the infant starts daycare, like a daycare center or nursery school, the schedule there will also impact them. Try to learn about it and follow it as closely as possible on weekends.

Eating too much right before bed does not help you sleep through the night!

As babies grow, many will learn to sleep for several hours at night, waking up once or twice to eat. This is a normal part of their development, and it's not hunger that causes them to wake up. Overeating before bedtime won't change this. It is best to let time and nature take their course. Feeling frustrated and tired is completely normal, especially if you're not seeing progress and find it hard to cope with the situation.

After six months, you can consider programs that help babies learn to fall back asleep on their own after waking up, which is a normal part of the sleep process. In the meantime, try to separate feeding from sleeping. In other words, feed the baby until they are drowsy but not fully asleep. You can also let the baby attempt to fall asleep on their own, and if they’re not successful after a few minutes, you can pick them up. You can get free help and guidance on this from the nurses at the Family Care Center and their hotline.

Note: until they are one year old, it is important to put the baby in an empty crib to ensure safety and prevent crib death.

Most babies will sleep through the night by one year, but some may still need help from their parents to fall asleep. Along with how parents respond and consistent practice in learning to sleep independently, other factors like development, health, and temperament also play a role.

At this age, babies typically sleep 11–14 hours a day, including naps. Establishing a daily routine with consistent sleep times is important. It's helpful to encourage sleep at the right times and pay attention to the child's needs for sleep and wakefulness. When napping during the day, babies should sleep in a brightly lit room. At this stage, we should continue bedtime routines and encourage the use of a comfort object.

Exploring boundaries is a common behavior that starts around age two: children begin to test limits, and sleep issues can sometimes relate to parental authority and rules.

Sleep between the ages of two and three

By the time children are three, they will typically switch to one afternoon nap, and some may no longer need a nap at all. However, they should still be allowed to have quiet time and rest during the day if they need it.

Transitioning to a bigger bed: starting at age 3, or even earlier, a child may move from a crib to a bed designed for older children. This change should depend on the child's physical abilities: when they can climb, it's time to switch to a children's bed to prevent the risk of climbing out and falling.

Afternoon activity: many parents believe that active play in the afternoon will help their children sleep better, but this is often a misconception. To promote better sleep and overall health, encourage physical activity during the day but avoid it close to bedtime. Screen time right before bed can be counterproductive and may keep kids awake instead of helping them relax.

What to do when you do not get enough sleep

Adults typically expect to sleep at night. So what can parents do when they do not get enough hours of sleep?

• It is a good idea to make the most of maternity leave. In Israel, many women receive 15 weeks of maternity leave. This time usually aligns with the establishment of sleep routines, making it ideal for creating healthy habits, including resting while the infant is asleep, not just at night.
• Be open to accepting help. Consider getting assistance to support your need for rest.

Breastfeeding women and infant sleep

Research shows that breastfeeding mothers often sleep longer, even if they do not always realize it. They produce melatonin - a hormone that helps induce sleep - which is transferred to the infant through breast milk in the evening, potentially aiding the baby in falling asleep. Breastfeeding mothers should seek support from family members or others to help with responsibilities not directly related to breastfeeding, such as settling the baby to sleep after nursing.

Other details you should be aware of

• Breastfeeding mothers should avoid caffeinated drinks in the evening, especially if their infants struggle to fall asleep, as these substances can affect them too.
• It is perfectly fine to allow the infant to fall asleep while nursing if it is comfortable for both mother and baby, but always follow safety guidelines for safe sleep practices.