Tips and Tricks to Create a Healthy Sleep Routine for Your Young One
- Jaiya Jermulowske
- Dec 1, 2024
- 4 min read
Updated: Feb 19
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Is your little one tossing and turning all night? It's time to turn those nighttime struggles into sweet dreams! Adequate sleep helps their bodies grow, minds develop, and moods stay balanced.
Let’s walk you through practical tips to create a healthy sleep routine for your baby and toddler that works for the whole family.
How Much Sleep Your Young One Needs
Before setting a sleep routine, it’s important to know how much sleep your baby or toddler requires in a 24-hour period. Most toddlers need 11-14 hours of sleep every day, including naps. Babies who are older than 3 months need 12-15 hours a day, where newborns under 3 months old, need a little longer, 14-17 hours a day. By understanding these ranges, you can plan a bedtime that allows your child to get the rest they need while fitting into your family’s daily schedule.
Set a Consistent Bedtime
Consistency is key to building a healthy sleep routine. Choose a bedtime that works for your baby or toddler’s needs and stick to it every day, even on weekends. A regular bedtime helps your child’s internal clock adjust, making it easier for them to fall asleep and wake up naturally.
Create a Relaxing Bedtime Routine
A calming bedtime routine signals your young one that it’s time to wind down. This routine can include simple activities such as:
Keep the routine short—around 20 to 30 minutes—and do the same steps in the same order before bedtime. Predictability helps your child feel secure and ready for sleep.
Make the Sleep Environment Comfortable
Your kid’s bedroom should be cozy and free of distractions. Ensure the room is dark enough by using blackout curtains or dim lighting. Keep the temperature comfortable—not too hot or cold. A quiet environment or soothing white noise can also help your baby or toddler sleep better. Mom Tip: My go to, while babysitting, is a soft instrumental lullaby (any music streaming app has good options).
Remove toys or electronics from the bed to avoid distractions. A small comfort item, like a stuffed animal, is fine if it helps your child feel safe and secure.
Limit Screen Time Before Bed
Screen time can interfere with your young one’s ability to fall asleep. The blue light from screens suppresses melatonin, the hormone that helps the body prepare for sleep. Avoid screens at least one hour before bedtime and opt for calming activities instead.
Manage Naps Wisely to Create a Healthy Sleep Routine
While naps are important for young children, too many naps taken too late in the day can affect sleep quality. Aim for naps earlier in the day and keep them age-appropriate. For example, a one-hour nap in the early afternoon works well for many babies and toddlers.
Handle Sudden Wake-Ups
It’s normal for young children to wake up during the night. If this happens, keep your response calm and consistent. Reassure your child briefly, but avoid turning it into playtime or lengthy interactions. This helps them learn to settle back to sleep on their own.
Address Common Sleep Challenges
Babies and toddlers sometimes face sleep issues like fear of the dark or separation anxiety. If your child is afraid of the dark, consider using a soft nightlight. If separation anxiety is the issue, reassure them of your presence at bedtime but gradually reduce the amount of time you stay in the room.
Be Patient
Building a new sleep routine takes time. Your young one may resist at first, but consistency will pay off. Stick to the routine, even if progress seems slow. Over time, your child will adjust, and bedtime will become smoother.
Finding the right resources for parents is essential to starting off on the foot. If you are a new parent seeking guidance, we are here to help you feel more confident with expert advice. Whether you’re in search of parenting tips, parent networking opportunities, or simply want someone to bounce a question off, you’ll find it all here along with support from fellow parents who've faced similar challenges.
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This post may include affiliate links, such as those from the Amazon Associates Program. If you make a purchase through these links, I may earn a small commission at no additional cost to you. Rest assured, I only recommend products that I trust and believe in.
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