Establishing Good Sleep Habits

Newborn infants have irregular sleep cycles, which take about 6 months to mature. While newborns sleep an average of 16 to 17 hours per day, they may only sleep 1 or 2 hours at a time. As children get older, the total number of hours they need for sleep decreases and they also begin to sleep for longer periods of time. However, different children have different needs. It is normal for even a 6 month old to wake up briefly during the night, but these awakenings should only last a few minutes and children should be able to go back to sleep easily on their own. Here are some suggestions that can help you establish good sleep habits so that everyone can sleep better at night:

1. Try to keep her as calm and quiet as possible.
   When feeding or changing your baby during the night, avoid stimulating her or waking her up too much so she can easily fall back to sleep.
2. Don't let your infant sleep as long during the day.
   If she sleeps for large blocks of time during the day, she will be more likely to be awake during the night.
3. Put your baby into the crib at the first signs of drowsiness.
   Ideally it is best to let the baby learn to relax herself to sleep. If you make a habit of holding or rocking her until she falls asleep, she may learn to need you to get back to sleep when she wakes up in the middle of the night. This may interfere with her learning to settle herself and fall asleep alone.
4. Avoid putting your baby to bed with a pacifier.
   Your baby may get used to falling asleep with it and have trouble learning to settle herself without it. Pacifiers should be used to satisfy the baby's need to suck, not help a baby sleep. If your baby falls asleep with the pacifier, gently remove it before putting her in bed.
5. Begin to delay your reaction to infant fussing at 4 to 6 months of age.
   Wait a few minutes before you go in to check her, because she will probably settle herself and fall back to sleep in a few minutes anyway. If she continues to cry, check on her, but avoid turning on the light, playing, picking up, or rocking her. If crying continues or begins to sound frantic, wait a few more minutes and then recheck the baby. If she is unable to settle herself, consider what else might be bothering her. She may be hungry, wet or soiled, feverish, or otherwise not feeling well.
6. Ideally, by a few weeks of age a baby should sleep in a separate room from his parents.
   As children grow older and become toddlers, many parents are faced with a new set of sleep problems. It is common for children this age to resist going to sleep, especially if there are older siblings who are still awake. However, remember toddlers and preschoolers usually need 10 to 12 hours of sleep each night. If your child's sleeping time does not approach this level, talk to your pediatrician.

1. Make sure there is a quiet period before your child goes to bed.
   Establishing a pleasant routine that may include reading, singing, or a warm bath. A regular routine will help your child understand that it will soon be time to go to sleep. If parents work late hours, it may be tempting to play with their child before bedtime. However, active play just before bedtime may leave the child excited and unable to sleep. Limit television viewing and video game play before bed.
2. Try to set a consistent schedule for your child and make bedtime the same time every night. His sleep patterns will adjust accordingly.
3. Allow your child to take a favorite teddy bear, toy, or special blanket to bed each night.
   Such comforting objects often help children fall asleep-especially if they awaken during the middle of the night. Make sure the object is safe. A teddy bear may have a ribbon, button, or other part that may pose a choking hazard for your child. Look for sturdy construction at the seams. Stuffing or pellets inside the stuffed animal may also pose a danger of choking.
4. Make sure your child is comfortable.
   Check the temperature in your child's room. Clothes should not restrict movement. He may like to have a drink of water, have a night-light left on, or the door left slightly open. Try to handle your child's needs before bedtime so that he doesn't use them to avoid going to bed.
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5. Try to avoid letting your child sleep with you.
   This will only make it harder for him to learn to settle himself and fall asleep when he is alone.
6. Try not to return to your child's room every time he complains or calls out.

• Wait several seconds before answering. Your response time can be longer each time to give your child the message that it is time for sleep. It also gives him the opportunity to fall asleep on his own.
• Reassure your child that you are there. If you need to go into his room, do not stimulate the child or stay too long.
• Move farther from your child's bed every time you reassure him, until you can do this verbally without entering his room.