Sleep Guide for Infants & Toddlers

Sleep needs change with age

Every child is different, but knowing the typical ranges by age helps you set realistic expectations and spot when something is off.

Looks and behavior matter more than the clock

Wake times tend to be more consistent than bedtimes. If you put your child to bed later, total sleep usually drops because morning wake time doesn't shift much. Some children simply need more or less sleep than average.

Newborns (0–3 months)

• Total sleep: 14–18 hours per day
• Sleep in short stretches of 1–4 hours, day and night
• Wake frequently to feed
• Day-night (circadian) rhythm develops around 2 months

Infants (4–12 months)

• Total sleep: 12–16 hours per day, including naps
• Night sleep: about 10–11 hours
• Usually 2 naps per day by 12 months
• Most babies can sleep through the night (a 6–8 hour stretch) by 5–6 months

Toddlers (1–3 years)

• Total sleep: 11–14 hours per day, including naps
• Night sleep: about 10–12 hours
• Usually down to 1 nap (1–2 hours) by 18 months
• About half of 3-year-olds no longer nap

Create healthy sleep habits early

• Put your baby to bed drowsy but awake starting around 2–4 months — this helps them learn to fall asleep on their own, the key to sleeping through the night
• Keep a consistent 20–30 minute bedtime routine: warm bath, book or quiet song, dim lights
• Same bedtime and wake time every day, including weekends
• Cool, dark, quiet room; white noise can help babies
• Always use a safe sleep space — firm mattress, no loose blankets or toys

1. Graduated extinction (gradual approach)

• Put your child to bed at the same time each night, awake
• If they cry, wait a set time before checking (start with 3–5 minutes)
• Keep checks brief — reassure with your voice, don't pick them up
• Gradually increase the time between checks each night
• Works well for most families

2. Bedtime fading

Temporarily move bedtime later to match when your child naturally falls asleep. Once they're falling asleep easily, gradually move bedtime earlier by 15 minutes every few days. Good for children who fight bedtime.

3. Parental presence (camping out)

Sit in a chair next to your child's crib or bed, then gradually move the chair farther away over several nights until you're out of the room. Good for separation anxiety or families who prefer a gentler approach.

4. Positive bedtime routines

• Same calming activities in the same order every night
• Keep it short (20–30 minutes) and pleasant
• End the routine with your child in bed but still awake

Normal developmental causes

• Sleep associations: needing the same conditions to fall back asleep that they had at bedtime (rocking, feeding, your presence)
• Separation anxiety, which peaks around 18 months
• Developmental milestones — walking, talking, potty training
• Nightmares begin around age 2; your child may wake scared and need comfort
• Brief wakings between sleep cycles are normal — some toddlers haven't yet learned to fall back asleep on their own

Environmental or behavioral causes

• Inconsistent bedtime routine or schedule
• Overtiredness — being too tired actually makes it harder to stay asleep
• Too much daytime sleep, especially late afternoon naps
• Room too hot, cold, bright, or noisy
• Screen time before bed — blue light disrupts sleep hormones
• Lack of clear limits — your toddler has learned that crying brings you back

Medical causes to consider

If night waking is new, frequent, or your child seems uncomfortable, think about illness or pain. Ear infections, teething, and growing pains are common. Sleep apnea, allergies, and reflux are also possibilities — your pediatrician can help rule these out.

Set clear, consistent limits

• Decide on your response to night wakings and stick with it
• If your toddler calls out or comes to your room, calmly return them to bed with minimal interaction
• Don't start new habits (like bringing them to your bed) unless you want them to continue
• Be patient — it may take 1–2 weeks of consistency to see improvement

Optimize the sleep environment

• Use a nightlight if your child is afraid of the dark
• Keep the room cool (65–70°F)
• Use blackout curtains
• Consider white noise to block household sounds
• Make sure your child is comfortable — not too hot or cold
• No screens in bed, and no screens for 90 minutes before bedtime

Address fears and anxiety

• Acknowledge fears during the day, not at bedtime
• Offer a comfort object (stuffed animal, blanket)
• Leave the door open a crack if it helps
• Practice separation during the day through play

Adjust daytime sleep

• If your toddler is over 3 and still napping, consider dropping the nap
• Don't let naps go past 3 PM
• Plenty of physical activity during the day
• Consistent morning wake time
• Calm evening routine — quiet activities in the hour before bed