Healthy sleep habits: supporting early development

Importance of Sleep

Healthy sleep habits from birth to three years old are essential for a child's overall well-being and development. Recognizing your baby's behavior, sleep environment, and routine is essential for developing good sleep patterns.

A 2010 study by the National Institute of Health on infant and toddler sleep patterns revealed that sleeping at night significantly aided in developing executive functioning skills responsible for impulse control, organization, attention, working memory, and emotional regulation. Healthy sleep habits during infancy, toddler, and early childhood years will support your child's academic years ahead.

Let's look at how to establish healthy sleeping habits for infants and toddlers.

Birth to Three Months: Creating a safe and consistent sleep environment for your infant can be accomplished by providing a firm crib mattress and by maintaining a comfortable room temperature. Infants do not need soft bedding or toys during sleep. This is an important time to develop and establish a consistent sleep environment for your infant.

Provide opportunities that signal to your infant it is time for relaxation and sleep. Developing a calming bedtime routine, such as a warm bath, gentle massage, reading a story, or singing a lullaby will help with establishing a bedtime routine will help signal to your infant that it is time to sleep.

Providing a consistent sleep environment and bedtime routine will aid in supporting your infant in becoming drowsy. Aim to put your baby down to sleep when they are drowsy but still awake. This will help your infant learn to self-soothe and fall asleep on their own.

Lastly, pay attention and respond to your baby's sleep cues, such as yawning, rubbing eyes, or fussiness, and put them down for a nap or bedtime as soon as you notice these signs.

Three to Twelve Months:

Continue to work at establishing a consistent sleep schedule with regular nap times and bedtime. Babies thrive on routine and a predictable schedule can help regulate their sleep patterns. As your baby grows and develops, encourage self-soothing. Provide opportunities for your baby to self-soothe if they wake up during the night. Gradually reduce nighttime feedings per your pediatrician's recommendations and as deemed appropriate based on your baby's needs.

Continue with creating a calm and soothing environment before bedtime as done during infancy. It is never too late to establish a calm and soothing sleep environment for babies. It is important to avoid overstimulation just before the bedtime routine begins. Create a calm and soothing environment before bedtime by dimming the lights, minimizing noise, and engaging in quiet activities to help your baby relax and wind down for bed.

Continue to practice safe sleep guidelines for your baby including placing your baby on their back to sleep, using a pacifier per your pediatrician's recommendations, and avoiding loose bedding.

One to Three Years:

Maintain a consistent sleep schedule by including regular nap times and an established bedtime. Consistency will help regulate your toddler's internal sleep clock. Today's digital babies need limited screen time. Avoid screen time including TV, tablets, and phones before bedtime. Blue light emitted by screens can interfere with the production of melatonin, -the hormone responsible for sleep.

Toddlers need daily active play. Ensuring that your toddler gets plenty of active playtime during the day to expend energy will aid in sleeping. Outdoor activities and physical play can contribute to better sleep at night. The toddler years are also a good time to transition to a toddler bed if your child is ready. Remember to make the new sleeping environment safe and inviting.

Your toddler may need comfort items, such as a stuffed animal or blanket to help feel secure at bedtime. This is especially important if your toddler is moving into a room of their own. Lastly, create positive sleep associations for your toddler, such as reading a bedtime story or singing a calming song, to help with associating these activities with sleep.

Remember that every child is unique and it is important to be flexible and adapt these guidelines to your child's individual needs and development. If you have concerns about your child's sleep habits or patterns, consult with a pediatrician for personalized guidance.