Age-by-age guide to healthy sleep habits in babies

Attention all fellow sleep-deprived parents! We know how crucial it is to ensure our little bundles of joy get enough rest, but with a gazillion sleep tips out there, it can feel like you’re lost in dreamland.

Fear not, because we’ve crafted an age-by-age guide that’ll help you make sure your baby’s sleep is as snug as a bug in a rug. From the tiniest newborn to the wildest toddler, we’ve got your back, and their sleep!

Newborns (0-3 months)

Newborns have very different sleep patterns than older babies and children.

At this age, they need to sleep a lot – usually around 16-17 hours a day. However, they don’t yet have a set circadian rhythm, which means they may not be able to distinguish between night and day. That’s why it’s important to establish a bedtime routine that helps signal to your baby that it’s time to sleep.

Here are some tips for encouraging healthy sleep habits in your newborn:

• Create a calming bedtime routine: This can be as simple as dimming the lights, giving your baby a bath, and reading a book or singing a lullaby. The key is to do the same thing every night so your baby starts to associate these activities with sleep.
• Swaddle your baby: Many newborns find being swaddled comforting as it mimics the feeling of being in the womb. Just make sure not to swaddle too tightly or cover your baby’s face.
• Put your baby to sleep on their back: This reduces the risk of SIDS (sudden infant death syndrome) and helps your baby breathe more easily.
• Use white noise: Soft, constant background noise can help soothe your baby and drown out any other noises in the house.

3-6 months

As your baby gets a little older, they’ll start to develop more regular sleep patterns. They’ll still need around 14-16 hours of sleep a day, but they may start to consolidate their sleep into longer stretches at night.

Here are some tips for encouraging healthy sleep habits in your 3-6 month old:

• Establish a consistent bedtime: Aim to put your baby down to sleep at the same time every night. This helps reinforce their circadian rhythm and can make it easier for them to fall asleep.
• Encourage self-soothing: At this age, your baby may start to develop the ability to self-soothe. This means they can calm themselves down if they wake up in the middle of the night. You can encourage this by giving them a lovey (a soft toy or blanket) to cuddle with or by using a pacifier.
• Watch for sleep regression: Around four months, some babies may experience a sleep regression where they start waking up more frequently at night. This is normal and usually lasts a few weeks. Stick to your bedtime routine and be patient – your baby will eventually settle back into a regular sleep pattern.

6-12 months

By this age, your baby should be sleeping through the night (although they may still wake up occasionally for a feed). They’ll need around 12-14 hours of sleep a day, including naps.

Here are some tips for encouraging healthy sleep habits in your 6-12 month old:

• Stick to a nap schedule: Your baby may start to transition from three naps a day to two naps a day around 8-9 months. Stick to a regular nap schedule to help your baby get the rest they need.
• Create a sleep-conducive environment: Make sure your baby’s room is cool, dark, and quiet. Use blackout curtains if necessary and consider a white noise machine to drown out any outside noises.
• Encourage independent sleep: Your baby may start to protest going to sleep at this age, but it’s important to encourage them to fall asleep on their own. You can do this by putting them down when they’re drowsy but not yet asleep, and by gradually reducing any sleep associations (like rocking or feeding to sleep) that may be preventing them from falling asleep on their own.

12-18 months

Toddlers at this age are usually down to one nap a day, which lasts anywhere from 1-3 hours. They’ll still need around 12-14 hours of sleep a day in total.

Here are some tips for encouraging healthy sleep habits in your 12-18 month old:

• Keep a consistent bedtime routine: Your toddler may start to resist bedtime, but it’s important to stick to a consistent routine. This can include a bath, story time, and a cuddle before bed.
• Encourage physical activity: Toddlers need plenty of physical activity during the day to help them sleep better at night. Try to incorporate outdoor playtime, walks, or a visit to the park into your daily routine.
• Be mindful of naptime: As your toddler transitions to one nap a day, you may need to adjust the timing and length of their nap. Make sure they’re not napping too close to bedtime, as this can make it harder for them to fall asleep at night.

18-24 months

Toddlers at this age are becoming more independent and may start to resist bedtime or naptime. It’s important to stay consistent with your routines and boundaries.

Here are some tips for encouraging healthy sleep habits in your 18-24 month old:

• Keep a regular bedtime: Aim to put your toddler to bed at the same time every night. This helps reinforce their circadian rhythm and can make it easier for them to fall asleep.
• Create a calm sleep environment: Toddlers can be easily overstimulated, so make sure their room is quiet, dark, and free from distractions.
• Be consistent with boundaries: If your toddler starts to resist bedtime or naptime, stay firm with your boundaries. Reassure them that it’s time to sleep and stick to your established routine.