Free Baby & Toddler Sleep Guide
This sleep guide is designed to help parents establish consistent, age-appropriate sleep routines for their babies and toddlers. It focuses on creating a healthy sleep environment and understanding sleep needs. The guide will cover babies from 0-18 months and toddlers 18 months and older.
Stage 1: Baby Sleep (0-6 months)
Sleep Environment:
- Keep the baby’s room cool, dark, and quiet.
- Use a firm mattress with a fitted sheet, and avoid soft bedding or toys in the crib to reduce the risk of suffocation. Please refer to the SIDS Australian guidelines for sleep safety.
- Introduce pink noise or a soft lullaby to help soothe the baby to sleep.
- When feeding at night a red light instead of a normal white/ yellow light will promote sleep.
2. Sleep Schedule:
- Age 0-3 months: Newborns typically sleep 14-17 hours a day. Focus on feeding, burping, and putting the baby down to sleep when they show tired signs (e.g., yawning, rubbing eyes).
- Age 3-6 months: Start to implement a more structured nap and bedtime routine, aiming for 12-15 hours of sleep per day. Introduce a consistent bedtime of 6:30–7:30 PM.
Sample Routine (3-6 months):
- 7:00 AM: Wake up & feed
- 9:00 AM: Nap (1-1.5 hours)
- 12:00 PM: Feed
- 1:00 PM: Nap (1-1.5 hours)
- 4:00 PM: Feed
- 5:30 PM: Short nap (30-45 minutes)
- 7:00 PM: Bath, feed, and bedtime
Stage 2: Baby Sleep (6-12 months)
1. Sleep Environment:
- Continue with a calm, dark room. Consider a sleep sack or wearable blanket to keep your baby warm.
- Start establishing sleep associations such as a specific song or words that signal sleep time.
- Please refer to the SIDS Australian guidelines for sleep safety.
- Introduce pink noise or a soft lullaby to help soothe the baby to sleep.
- When feeding at night a red light instead of a normal white/ yellow light will promote sleep.
2. Sleep Schedule:
- Aim for 2-3 naps per day, totaling 3-4 hours of daytime sleep.
- Ensure the bedtime routine remains consistent and calming, with a set time for naps and nighttime sleep.
Sample Routine (6-12 months):
- 7:00 AM: Wake up & feed
- 9:30 AM: Nap (1.5 hours)
- 12:30 PM: Feed
- 2:00 PM: Nap (1.5 hours)
- 4:30 PM: Feed
- 6:00 PM: Dinner & Bath
- 7:00 PM: Bedtime routine (storytime, lullaby, etc.)
Stage 3: Toddler Sleep (12-24 months)
1. Sleep Environment:
- Continue keeping the room dark, quiet, and cool.
- Introduce a toddler bed if the child is ready to transition from the crib (around 18 months or when they can climb out of the crib safely).
- Please refer to the SIDS Australian guidelines for sleep safety.
- Continue to use pink noise or a soft lullaby or if your little one is ready you can trial getting to sleep without it.
- If your little one needs a night light try red light instead of a normal white/ yellow light as it will promote sleep.
2. Sleep Schedule:
- Most toddlers need about 12-14 hours of sleep in a 24-hour period, with 1-2 naps during the day.
- Encourage a consistent bedtime routine (e.g., bath, storytime, cuddles) and aim for a bedtime around 7:00-8:00 PM.
Sample Routine (12-24 months):
- 7:00 AM: Wake up & breakfast
- 12:30 PM: Nap (1.5-2 hours)
- 3:00 PM: Snack and afternoon play
- 6:00 PM: Dinner
- 7:00 PM: Bedtime routine (bath, book, cuddle)
- 7:30 PM: Bedtime
Stage 4: Toddler Sleep (2-3 years)
1. Sleep Environment:
- Make sure the sleep environment remains conducive to rest, with comforting items such as a favorite blanket or stuffed animal. Please refer to the SIDS Australian guidelines for.
- At this age, a nightlight can help reduce fear of the dark. If your little one needs a night light try red light instead of a normal white/ yellow light as it will promote sleep.
- Continue to use pink noise or a soft lullaby or if your little one is ready you can trial getting to sleep without it.
2. Sleep Schedule:
- A toddler still needs 11-12 hours of nighttime sleep and 1-2 hours of napping during the day.
- Begin to reduce daytime naps if the child resists, but ensure a quiet time for the child to rest or read.
Sample Routine (2-3 years):
- 7:00 AM: Wake up & breakfast
- 12:30 PM: Nap (1-2 hours)
- 3:00 PM: Snack & play
- 6:00 PM: Dinner
- 7:00 PM: Bedtime routine (bath, storytime, cuddles)
- 7:30 PM: Bedtime
Sleep Tips for All Ages:
- Consistency is Key: Set a consistent bedtime and wake time every day.
- Calming Routine: Establish a soothing pre-sleep routine (bath, song, story) that signals the transition to sleep.
- Avoid Overstimulation: Keep interactions calm and quiet before and during bedtime.
- Daytime Sleep: Ensure your child’s naps aren’t too close to bedtime, as this can interfere with nighttime sleep.
Baby & Toddler Awake Windows
Awake windows refer to the amount of time a baby or toddler can comfortably stay awake between sleep periods. These windows vary based on the child’s age and developmental stage. Below are the general recommended awake windows for babies and toddlers from newborn until 3 years old:
Newborns (0-2 months):
- Recommended Awake Window: 45 minutes to 1 hour
- Reason: Newborns have very limited stamina, and they need to sleep often to support their growth and development. They are still adjusting to the day-night cycle, and short awake periods help prevent them from becoming overstimulated.
Infants (2-4 months):
- Recommended Awake Window: 1 to 1.5 hours
- Reason: By this age, babies can handle slightly longer periods of awake time but still need plenty of sleep. Overstimulation or too long awake periods can lead to difficulty falling asleep or crankiness.
Infants (4-6 months):
- Recommended Awake Window: 1.5 to 2 hours
- Reason: At this stage, babies are developing more stamina. Their sleep patterns are becoming more predictable, and they can stay awake for longer periods without becoming overtired.
Infants (6-9 months):
- Recommended Awake Window:2 to 2.5 hours
- Reason: As babies approach 6 months, they begin to consolidate their sleep and require longer awake periods. They are more alert and can tolerate more stimulating activities during their awake time.
Infants (9-12 months):
- Recommended Awake Window: 2.5 to 3 hours
- Reason:By this age, babies can manage slightly longer awake periods. This is the time when they often start transitioning to 2 naps per day (morning and afternoon) rather than 3.
Toddlers (12-18 months):
- Recommended Awake Window: 3 to 4 hours
- Reason: At 12 months, toddlers typically move to 2 naps per day (one in the morning and one in the afternoon). They have more stamina for staying awake between naps, but they still need time to rest and recharge before bedtime.
Toddlers (18-24 months):
- Recommended Awake Window: 4 to 5 hours
- Reason: At this stage, many toddlers are transitioning to a single nap per day. They need a longer stretch of awake time in the morning and a longer nap in the afternoon.
Toddlers (2-3 years):
Recommended Awake Window: 5 to 6 hours
- Reason: As toddlers approach 3 years old, they may begin to drop their afternoon nap or reduce nap time. They can tolerate much longer stretches of awake time, but still need a good nap and an early bedtime to ensure they are well-rested.
Summary of Awake Windows by Age:
Key Points to Remember:
- Signs of Sleepiness: It’s important to watch for signs that your baby is getting tired, such as rubbing eyes, yawning, eyebrows turning red or becoming fussy. These cues can help prevent your baby from becoming overtired, which can lead to difficulty falling asleep or shorter sleep durations.
-Consistency: Try to stick to a regular schedule, with consistent wake-up times, nap times, and bedtime.
-Flexibility: Every baby is different. Some babies may be able to handle a longer or shorter awake window than others. It’s essential to adjust based on your child’s needs and temperament.
These awake windows are guidelines and can vary based on your child's specific needs, temperament, and development.
Troubleshooting:
- Frequent Night Wakings: Check if your child might be hungry, teething, or experiencing discomfort. Sometimes offering a gentle, reassuring cuddle, Pat in the back or word can help them back to sleep.
- Nap Refusal: Avoid letting the child get overtired during the day, as this can affect nighttime sleep. Offer quiet time and adjust the nap schedule accordingly.
- For any issues or concerns please speak with your child’s doctor.
Conclusion
This sleep guide aims to create a consistent and healthy sleep routine for babies and toddlers, allowing for restful nights and daytime naps. Consistency, patience, and understanding your child’s unique sleep cues are essential for long-term success. By following a structured approach, you can help your child develop independent sleep habits that benefit the entire family.
Disclaimer: We always recommend you work with your child’s doctor for any sleep issues or concerns. Please refer to the SIDS Australia guidelines for all sleep safety recommendations.