11 Tips for a Healthy Sleep Routine for Children Aged 0-3 Years

Sleep disturbances such as difficulty falling asleep, short naps during the day, and frequent waking in the middle of the night can be observed in babies and children. Dr. Esra Kutlu, a pediatrician at Anadolu Medical Center, points out that parents can overcome sleep problems in babies aged 0-3 with careful and patient effort. She says, "When teaching babies to sleep on their own, we must remember that crying is a very natural response. However, if we are there to offer support while they cry, the bond of trust and love we build will not be harmed." Dr. Esra Kutlu provided important insights on the matter...

The causes of sleep disorders can be either environmental or related to the baby. Environmental factors include the room's temperature (should be between 16-22°C), humidity (should be between 40-60%), lighting (should be dark or dim), wrinkles in the sheets, excessive feeding before sleep, certain medications (such as antihistamines and cold medicine), inconsistencies in sleep practices by caregivers, the mother's stress level, and depression during pregnancy. Baby-related factors may include dry skin (which can cause tightness and itching), reflux, allergic rhinitis, colic, teething, enlarged adenoids, sleep apnea, attention deficit, hyperactivity disorder, asthma, autism, obesity, and iron deficiency anemia.

Daily Sleep Routine in Babies Varies by Age and Month

A baby’s daily sleep duration changes depending on their age and developmental stage. During the newborn phase, if the baby has no physical issues, a regular sleep pattern is expected. Between the ages of 5-8 months, babies generally take 3 naps during the day, sleeping a total of 3-3.5 hours, and have 10-11 hours of sleep at night. Between 9-14 months, most babies sleep 2 times during the day, totaling 2.5-3.5 hours, and can sleep uninterrupted for 10-11 hours at night. Between 15-18 months, babies transition to one nap during the day, usually for about 2.5-3 hours. If their night sleep is also 10-11 hours, an ideal sleep routine is established. After 24 months, daytime naps typically last about 2 hours. At 2.5 years, the child may sleep 1.5-2 hours during the day and have 10-11 hours of uninterrupted sleep at night.

Sleep Training Should Start in the Evening

For the first 4 months, it is valuable to have frequent physical contact with the baby. However, after the 4th month, it is not advisable to put the baby to sleep with assistance. This makes it harder for the baby to learn to fall asleep independently and sleep uninterrupted. Babies can wake up every 60-90 minutes. A baby accustomed to being rocked, nursed, co-sleeping, or patted to sleep will require the same support during every sleep cycle. Of course, leaving a baby to cry alone in a room or forcing them to sleep on their own can cause stress, which makes falling asleep even harder. The key is that the baby should never feel that their mother has abandoned them. Sleep training should begin at the earliest after 4-6 months. After the first 3-5 days, the father or other caregivers can continue the process. The training should begin in the evening, and a consistent bedtime should be established.

Dr. Esra Kutlu, a Pediatrician, Offers Tips for Establishing a Healthy Sleep Routine:

After 6:00 PM, avoid exciting and active games or bright lights. Instead, try to create a sleep ritual with activities like bathing, massaging, applying lotion, dressing in pajamas, and reading a book. To make it easier for the baby to go to bed early, open the curtains by 8:00 AM at the latest to ensure the baby wakes up in the morning.
There should be nothing in the baby’s crib, including a pillow. A pillow can be used after 2-3 years, and instead of a blanket, a sleeping bag is recommended.
It’s important to air out the baby’s room for an hour during the day.
If you can’t find a firm spring mattress for a newborn, you can use a latex mattress. Tuck the sheet tightly, or use fitted sheets to prevent it from shifting.
The environment in which the baby sleeps should be very dark at night and dim during the day.
Move the baby to their room 15-20 minutes before daytime naps and 30-40 minutes before nighttime sleep.
The baby should sleep in the same environment for both daytime and nighttime naps. After 5 months, you may separate their room. Don’t forget to introduce a sleep companion at this stage. A sleep companion is a soft, washable, non-fuzzy toy without small parts like a nose, eyes, or buttons, which babies associate with sleep.
After 1 year, solid foods should be finished 1 hour before putting the baby to bed.
Prepare the baby for sleep by talking to them. They understand us.
Wait an average of 40-50 minutes. A consistent approach for 3-7 days will yield results.
Don’t rush to the baby at every small sound, as it will prevent them from learning how to fall asleep independently.
During sleep cycles, small sounds, slight crying, or tossing and turning are normal. If your baby wakes up crying from daytime naps, it means they still need sleep, so don’t take them out of bed immediately.
After establishing daytime naps, wait 3 hours after the last nap before starting nighttime sleep.
For babies who constantly turn in their crib or need contact before falling asleep, a pre-sleep massage, placing pillows they can touch, encouraging them to have a sleep companion, or using a weighted blanket may be helpful. However, babies with tactile sensitivity may find blankets or quilts uncomfortable. For them, a sleep bag that allows them to move their legs freely may be used.
For premature babies, the key consideration in sleep training is planning according to their corrected age.
If you don’t get satisfactory results from sleep training, consult your doctor.

Things Not to Do

Physical touch that prevents babies from learning to fall asleep independently Rocking the baby to sleep Nursing or bottle-feeding to sleep Letting the baby fall asleep in a stroller or while being held Putting the baby to sleep in a hot environment Overdressing the baby for sleep Assuming that tiring the baby out before sleep will help them fall asleep more easily Overexerting the baby during the day Letting the baby sleep in front of the TV (Children who sleep in front of the TV get used to the sound and fall asleep unconsciously).

Last Updated Date: 13 January 2022

Publication Date: 13 January 2022