The bath is done. The pajamas are on. You’ve read the same bedtime story three times, and your child is still wide awake. If bedtime has become a nightly battle, you’re not alone.
Sleep challenges are common in babies and toddlers, particularly as children grow, develop new skills, and begin testing boundaries. The good news is that consistent routines and a few practical changes can help make bedtime easier for the whole family. The pediatricians at The Baton Rouge Clinic and Affinity Health Group offer these tips to help your child develop healthy sleep habits.
How Much Sleep Does Your Child Need?
Children need plenty of sleep to support healthy growth, brain development, learning, mood, and behavior. The amount of sleep a child needs changes as they grow.
- Newborns: About 14 to 17 hours of sleep in a 24-hour period, often in short stretches throughout the day and night.
- Infants 4 to 11 months: About 12 to 16 hours, including naps.
- Toddlers: About 11 to 14 hours, including naps.
Sleep schedules can vary from child to child, so these numbers are general guidelines rather than strict rules. What matters is making sure your child is getting enough total sleep and developing a reasonably consistent pattern.
Build a Consistent Bedtime Routine
Children tend to do well when they know what to expect. A predictable bedtime routine can help signal that it is time to transition from playtime to sleep.
Try starting the routine at roughly the same time each night. It might include a bath, changing into pajamas, brushing teeth, reading a book, singing a song, and turning out the lights.
Keep the routine calm and consistent, and try to avoid exciting activities, bright lights, and screens close to bedtime.
Pay Attention to Naps and Bedtime
Naps are an important part of infant and toddler sleep, but their timing can affect nighttime sleep.
Newborns typically sleep and wake throughout the day and night rather than following a set schedule. As babies get older, their sleep generally becomes more predictable, and they begin taking naps at more consistent times.
Toddlers often transition from multiple naps to one afternoon nap. If your toddler regularly takes a long or late nap and then has trouble falling asleep at night, talk with your pediatrician about whether the timing of the nap may be contributing.
A consistent wake time, regular naps when appropriate for your child’s age, and a predictable bedtime can help create a rhythm that makes sleep easier.
Create a Sleep-Friendly Environment
Your child’s bedroom can also play a role in how easily they fall and stay asleep.
Keep the room dark. Blackout curtains can help block sunlight during naps and early-morning hours. At night, keep lighting low and avoid bright screens.
Keep the room comfortably cool. Children generally sleep better in a comfortable environment that isn’t too warm. Dress your child appropriately for the room, and avoid heavy layers that could cause overheating.
Keep things quiet and calm. White noise or another consistent, quiet background sound may help some children, particularly if household noises tend to wake them.
Try Putting Your Baby Down Drowsy but Awake
For some babies, putting them down when they’re sleepy but still awake can help them learn to fall asleep in their own sleep space.
Watch for signs that your baby is getting tired, such as rubbing their eyes, becoming less active, or looking away from stimulation. Putting them down around this time may give them an opportunity to settle without becoming overtired.
This approach isn’t about leaving a baby to figure everything out alone. Babies have different temperaments and needs, and parents may use different approaches to help their children sleep. If you’re unsure what is appropriate for your baby’s age or development, your pediatrician can offer guidance.
Help Your Child Learn What to Expect at Bedtime
Self-soothing is a skill that develops over time. As babies and toddlers grow, they can gradually learn ways to settle themselves back to sleep when they wake during the night.
A familiar bedtime routine, a comfortable sleep environment, and consistent responses from parents can help. For toddlers, that might mean calmly returning them to bed when they get up rather than turning the interaction into another opportunity for play.
If bedtime takes a very long time every night, consider whether your child may be going to bed too early or too late, whether a nap is interfering with nighttime sleep, or whether something else is making it difficult to settle.
Make Safe Sleep a Priority
For babies, a safe sleep environment is especially important. Safe sleep practices can reduce the risk of sudden unexpected infant death, including sudden infant death syndrome (SIDS), and other sleep-related infant deaths.
For every sleep, place your baby:
- On their back for naps and nighttime sleep.
- On a firm, flat, level sleep surface designed for infant sleep.
- In a crib, bassinet, or portable play yard with only a fitted sheet.
- Keep pillows, blankets, stuffed animals, bumper pads, and other soft or loose items out of your baby’s sleep space.
Room-sharing without bed-sharing is recommended for infants. If you bring your baby into your bed to feed or comfort them, move the baby back to their own sleep space when you are ready to sleep. Avoid falling asleep with your baby on a couch, armchair, or other soft surface.
Safe sleep recommendations are specifically important during the first year of life. If you have questions about creating a safe sleep environment, talk with your child’s pediatrician.
When Should You Talk to Your Child’s Pediatrician?
Many sleep challenges improve as children mature and families establish consistent routines. But persistent sleep problems are worth discussing with your child’s pediatrician, particularly if they are affecting your child’s daytime behavior, mood, development, or ability to function normally.
Talk with your pediatrician if your child has ongoing difficulty falling or staying asleep, unusually loud or frequent snoring, pauses in breathing during sleep, gasping or choking sounds, excessive daytime sleepiness, or other symptoms that concern you.
Depending on your child’s symptoms and medical history, a pediatrician may recommend additional evaluation or a sleep study.
If you’re struggling with your child’s sleep or simply aren’t sure whether what you’re seeing is normal, you don’t have to figure it out on your own. The Baton Rouge Clinic and Affinity Health Group can help you understand your child’s sleep concerns and determine whether additional support is needed. Request an appointment online or call (225) 246-9290 to schedule an appointment.