As you can imagine, I get asked this question A LOT!
Two main questions, I ask parents before answering this –
- Does your little one have a routine?
- Can your baby put themselves to sleep independently?
Parents have different definitions of sleeping through the night. Some may say 6-8 hours or 11-12 hours is sleeping through. So when asking someone when their baby slept through the night, this might not be the answer you are looking for.
To help a baby sleep at night, they require the following –
Self-settling skills
Age appropriate awake window
Appropriate nap schedule
Correct bedtime
Healthy diet
You may of nailed 1 or 2 of these components but you need all 4 to assist with your sleeping beauty.
Let me give you some more information on each component that will assist with your baby sleeping through the night –
Self-settling skills –
This is your most important component and it means that your baby can link the sleep cycles on his/her own. I can assist with offering your little one my gentle sleep support, please contact me free for further advice– FREE 15 minute intro call
Appropriate awake time –
It may take some time to find the correct awake times, an infant or toddler that stays awake during the age appropriate awake window generally sleeps better and therefore is a happier and more content bub. Following the age appropriate awake time, will help avoid that cranky overtiredness stage and will help make the settling process at bedtime easier. Please see the minimum and maximum awake time recommended from newborn up until 15 months.
| AGE | AWAKE TIME |
| 0-8 WEEKS | 45-75 MINUTES |
| 8 WEEKS – 4 MONTHS | 60-90 MINUTES |
| 4 MONTHS | 1.5 – 1.75 HOURS |
| 5 MONTHS | 1.5 – 2.25 HOURS |
| 6 MONTHS | 2 – 2.25 HOURS |
| 7 MONTHS | 2.25 – 2.75 HOURS |
| 8 MONTHS | 2.25 – 3 HOURS |
| 9 MONTHS | 2.5 – 3 HOURS |
| 10 MONTHS | 3 – 3.5 HOURS |
| 11 – 12 MONTHS | 3 – 3.75 HOURS |
| 12 – 18 MONTHS | 3 – 4 HOURS |
| 19 MONTHS – 2 YEARS | 4-4.5 HOURS (AFTER NAP ENDS) |
Appropriate nap schedule –
This schedule is determined by the number of naps and total sleep that your bub requires and the timing that he/she can handle before reaching that overtiredness stage.
AVERAGE DAILY SLEEP
| AGE | HOURS | NUMBER OF DAYTIME NAPS |
| 0-8 WEEKS | 16-20 | 4+ |
| 8 WEEKS – 4 MONTHS | 15.5-18 | 4 |
| 4 MONTHS | 15.5 | 4/3 |
| 5 MONTHS | 15 | 3 |
| 6 MONTHS | 14.5 | 3/2 |
| 7 MONTHS | 14-14.5 | 3/2 |
| 8 MONTHS | 14-14.5 | 3/2 |
| 9 MONTHS | 14-14.5 | 2 |
| 10 MONTHS | 14 | 2 |
| 11 MONTHS | 13.5-13.75 | 2 |
| 12-18 MONTHS | 13-13.5 | 2 |
| 19 MONTHS – 2 YEARS | 12-12.5 | 1 |
| 2-3 YEARS | 12-12.5 | 1 |
| 3-4 YEARS | 11-12.5 | 1-0 |
Correct bedtime
A late bedtime may of worked when your baby was a newborn but that late bedtime stops working as the internal biological clock (Circadian rhythm) begins to develop between 6-12 weeks. This is set by food, light, sleep and social interaction.
It is so important that you have a wind down before bed time. I understand with working parents, other kids and just life in general bedtime can suddenly become too late.
But, don’t do it – and I know it sounds crazy for some, but bring the bedtime earlier to help with a peaceful sleep at night.
Healthy diet
It is important to start a child off on the right foot when it comes to providing a wide range of quality nutrients from different sources.
6 months + after introducing solids –
• Ensure low GI carbs with every meal – for example wholemeal bread & pasta, sweet potato, quinoa, butternut squash, basmati rice these foods are all digested slowly and helps to keep the blood sugar levels constant, feeling full for longer. Low blood sugar will cause adrenaline to be released at night, which can cause your baby to wake up and then harder to settle.
• A shortage of zinc and iron in the diet will cause poor sleep quality and quantity, babies need iron to sleep and without this they can become anaemic. Sunflowers seeds sesame seeds, tahini, pumpkin seeds, lamb and beef are great additions to your child’s diet.
• Turkey, chicken, nuts, bananas, oats, kidney beans, eggs and dairy are all Tryptophan rich foods and support sleep and induce the two neurotransmitters like serotonin and melatonin.
• Introduce protein at lunchtime and carbohydrates with each meal to help with the brain development and make sure the baby is getting enough food out of all the food groups From 10 months small amounts of protein with each meal can help with stabilizing blood sugar levels and this can also help with reducing night wake ups. If your baby is going through a growth spurt and waking up in the night, they may need more protein in the diet (this usually happens between 10 – 12 months)
• Omega 3 found in fatty fish also aids in babies, toddler’s and children’s sleep habits.
I provide further nutritional advise with every Sleep Package offered.
Happy Sleeping!
Stephanie x
