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.

How to help babies develop healthy sleep habits

To help your baby develop healthy sleep habits, watch for sleep cues and follow a consistent bedtime routine that supports good sleep.

• Recognize signs of tiredness: Red eyes, rubbing the eyes, changes in body movements, and sometimes crying can all be signs that your baby is tired and ready to sleep. When you notice these signs, it's a good time to put your baby down for sleep.
• Bedtime routine: A bedtime routine is a consistent series of activities you do every evening before bedtime. You can begin a bedtime routine in your baby's first days of life. During the first few months, it helps signal that nighttime has begun and creates a predictable pattern before bedtime. Try to follow the same steps in the same order every night. This consistency helps your baby understand that it's time to sleep. A bedtime routine can include a bath, changing into pajamas, a gentle massage, quiet songs, or a bedtime story that matches your baby's developmental stage in both content and length. Choose activities that both you and your baby enjoy.

Sleep from 3 months of age and establishing a daily routine

By about 3 months of age, many babies begin sleeping for longer stretches of about 4 to 5 hours at night, with wake-ups for feeding. At this age, babies typically sleep 14 to 16 hours over a 24-hour period, divided into about three sleep periods. The longest stretch of sleep usually comes early in the night, although babies may still wake during the night. Around this time, many babies go through a developmental leap (sometimes called a growth spurt), which can temporarily affect sleep patterns. This is not a sleep regression and is not necessarily related to parenting. It is a normal part of your baby's development. During this stage, you may also begin to notice more consistent sleep cues and sleep patterns, making it a good time to establish a daily routine.

A consistent daily routine (with some flexibility) includes:

• A regular bedtime.
• The time before bed should be calm, without active play or screens. Quiet activities such as listening to music, gentle play, or reading are good choices. For children ages 2 to 5 years, avoid screens during the 2 hours before bedtime.
• A bedtime routine, as described above.
• A morning routine—a short series of consistent activities every morning that helps reinforce the daily schedule.

When your baby starts attending a daycare center or family daycare home, the daily schedule there will also influence their routine. It's helpful to become familiar with that schedule and keep it as consistent as possible on weekends as well.

Sleep from 2 to 3 years of age

During the third year of life, most children transition to one daytime nap. By about age 3, some toddlers no longer need a nap, but it is still a good idea to provide quiet time during the day if they seem to need rest.

Moving to a larger bed: Around age 3, and sometimes earlier, children move from a crib to a toddler or child bed. The timing should be based on your child's motor skills. Once your child is able to climb out of the crib, it is time to make the transition to help prevent falls.

Afternoon activity: Many parents assume that vigorous physical activity in the afternoon will help children sleep better, but this is generally a myth. To promote healthy sleep and overall health, encourage physical activity during the day rather than close to bedtime. Screen use before bed can make it harder for children to fall asleep. At this age, it is recommended to avoid screens during the 2 hours before bedtime, including background screens, and instead choose calming activities such as reading a story, listening to quiet music, quiet play, or following a consistent bedtime routine.

Learn more about common sleep challenges from 6 months to 6 years of age

How parents can cope with sleep deprivation

Most adults expect to sleep through the night, so how can you cope with getting less sleep during this stage?

• Take advantage of the flexibility of parental leave whenever possible. This period often overlaps with the time when babies are still developing regular sleep patterns, making it a good opportunity to establish healthy routines and rest whenever your baby sleeps, not just at night.
• Be open to accepting help. Think about ways family members or friends can support you so you can get some rest.

Breastfeeding and infant sleep

Research shows that breastfeeding mothers often get more sleep than they realize. Breastfeeding increases the release of melatonin, a hormone that promotes sleep. Melatonin is also present in breast milk in the evening and may help breastfed babies fall asleep. Breastfeeding mothers are encouraged to ask a partner, family member, or another caregiver to help with tasks that are not directly related to feeding, such as soothing the baby back to sleep after a nighttime feeding.

Other things to know:

• Breastfeeding mothers are encouraged to avoid caffeinated and other stimulating beverages later in the day, especially if their baby has difficulty falling asleep, as some of these substances may also affect the baby.
• There is no need to prevent your baby from falling asleep while breastfeeding if it is comfortable for both you and your baby. However, it is important to follow the recommendations in the safe sleep guidelines.