The Ultimate Guide to Baby and Toddler Sleep: How Much Do They Really Need?

Sleep is a crucial component of healthy growth and development in infants and toddlers. But as a new parent, figuring out exactly how much sleep your little one needs can be a challenge. Here’s a comprehensive guide to help you understand the sleep needs of babies and toddlers, along with some tips to ensure they get the right amount of rest.

Understanding Baby and Toddler Sleep Needs by Age

Newborns (0-3 months)

Newborns spend most of their time sleeping, typically between 14 to 17 hours a day. Their sleep cycles are relatively short, usually lasting 45 to 60 minutes, which means they wake frequently. This frequent waking is normal and necessary for feeding and nappy changes.

Infants (4-11 months)

By four months, infants start to establish more regular sleep patterns, though they still need about 12 to 15 hours of sleep per day. This period includes nighttime sleep and 2-3 naps during the day. Around 6 months, many infants start to sleep for longer stretches at night, often about 6 to 8 hours.

Toddlers (1-2 years)

Toddlers need about 11 to 14 hours of sleep in a 24-hour period. This includes one to two naps during the day, though the number of naps often decreases to one longer nap as they approach 18 months. Nighttime sleep can range from 9 to 12 hours, with the average being around 11 hours.

Signs Your Baby or Toddler Isn’t Getting Enough Sleep

Recognising the signs of sleep deprivation in babies and toddlers is important. Here are some common indicators:

• Frequent Fussiness: If your child is often irritable, cranky, or has difficulty calming down, they might be overtired.
• Trouble Waking Up: Difficulty waking up in the morning or after naps can indicate insufficient sleep.
• Hyperactivity: Paradoxically, overtired children may exhibit hyperactive behaviour, particularly toddlers.
• Clinginess: Increased clinginess or neediness can also be a sign that your child isn’t well-rested.
• Difficulty Focusing: Trouble focusing or completing tasks can be another indicator of sleep issues.

Tips to Ensure Adequate Sleep for your Baby or Toddler

1. Establish a Routine: Consistency is key. Create a calming bedtime routine with activities like a warm bath, reading a book, or gentle rocking.

2. Create a Sleep-Friendly Environment: Ensure the sleep space is quiet, dark, and cool. White noise machines can help drown out household noises.

3. Watch for Sleep Cues: Learn to recognise your child’s sleep cues, such as rubbing eyes, yawning, or fussiness, and put them to bed when they show these signs.

4. Limit Stimulation Before Bedtime: Avoid stimulating activities before bed. This includes screen time, loud play, or anything that might overly excite your child.

5. Consistent Sleep Schedule: Try to keep naps and nighttime sleep around the same time each day. This helps regulate your child’s internal clock.

6. Adequate Daytime Naps: Don’t skip naps to try to make your child sleep more at night. Daytime sleep is essential and helps prevent overtiredness, which can make it harder for your child to fall asleep at night.

Common Baby and Toddler Sleep Challenges and Solutions

• Night Waking: It’s normal for babies and toddlers to wake during the night. If your child wakes frequently, ensure they are comfortable and address any needs like hunger or a dirty nappy. Night waking can increase when your child is overtired or undertired, getting their schedule right for them (and not some one-size-fits-all all plan you have downloaded at 3am) can be a game changer for them.

• Separation Anxiety: Around 8-10 months and again at 18 months, separation anxiety can peak. Lean into their need for proximity and they’ll settle again after this phase. 

• Bedtime battles. If your child is too tired when you start bedtime, they might seem hyperactive or just crash into sleep, neither is helpful for good quality sleep. Likewise, sleep will be a battle if they are under-tired or still full of energy. So how much sleep they have and the timing of naps can have a big impact! Check out my bedtime guide for ideas on the perfect bedtime routine. 

Final Thoughts

We all have different sleep needs, some of us function really well on less sleep and others needs a solid 9 hours a night (like me!).

Babies are no different, some have high sleep needs and others low. Following their lead and getting to understand YOUR child’s sleep needs will mean you can let go of the worry and lean into what they need with confidence.