Baby and child sleep: Tips, studies, and rituals for restful nights
Sleep is one of the biggest issues in families – and one of the biggest challenges. It's crucial for a child's growth, brain development, concentration, and mood . And it's just as important for the parents' rest and mental health .
But how much sleep do babies and children really need? Why aren't routines always enough? And what rituals can help – especially for toddlers up to 6 years old?
1. How much sleep do babies and children up to 6 years old need?
Sleep duration changes significantly during the first few years of life. The National Sleep Foundation (2015) and the American Academy of Sleep Medicine (2016) provide the following guidelines:
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Newborns (0–3 months): 14–17 hours, distributed over many short phases.
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Infants (4–11 months): 12–15 hours, longer night periods, but still frequent waking.
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Toddlers (1–2 years): 11–14 hours, usually a midday nap.
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Preschool children (3–5 years): 10–13 hours, midday nap gradually disappears.
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School children (from 6 years): 9–12 hours, depending on activity and development.
👉 Important: These are average values – every child is different.
2. Common sleep problems
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Difficulty falling asleep : Children cannot settle down.
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Waking up at night : Normal in babies, but can also affect toddlers.
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Early awakening : Especially between 2 and 4 years of age.
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Nightmares & night terrors : Common in the age of 3–6 years.
Studies show that even at 12 months , 25–50% of all babies still wake up at night (Henderson et al., Pediatrics 2010 ). Sleep usually stabilizes during preschool age, but regressions are normal.
3. When routines aren't enough – what else can help
Many parents are familiar with the classics: bedtime routine, brushing teeth, pajamas, story. But sometimes that's not enough. Here are some other scientifically proven approaches:
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Daily rhythm & sleep pressure : A clear daily routine with sufficient outdoor exercise promotes better sleep ( Mindell & Owens, 2015 ).
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Pay attention to your diet : Avoid sugary snacks late at night; light snacks like bananas or warm milk are helpful.
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Minimal intervention at night : Dim light, calm voice – no playtime ( Sadeh et al., Sleep Medicine Reviews 2009 ).
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Transport Response : Carrying the baby for 5 minutes while standing, then sitting for 5–8 minutes – has been proven to calm babies ( Current Biology 2022 ).
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Music & sounds : Gentle humming or monotonous tones often help more than songs with lyrics ( Loewy et al., Pediatrics 2013 ).
4. Child-friendly rituals for toddlers and preschoolers
Children's needs change from the age of two. They need more emotional support and help to "wind down" at the end of the day.
✨ Tips:
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Reflect on the day: Discuss three positive things together or name your worries. This reduces nighttime rumination ( Mindell & Williamson, 2018 ).
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Clear, short rituals: Choose a book, read a story, cuddle, turn off the lights. Not too long – avoid overstimulation.
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Take fears seriously: nightlight, cuddly toy or a fantasy journey ("We are now flying to dreamland").
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Promoting independence: Practicing falling asleep with less support – step by step.
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Avoid screens: No tablets or TV for at least 1 hour before going to sleep ( Twenge et al., Sleep Medicine 2017 ).
5. Swiss expert tip
Swiss sleep consultant Katharina Schmidt (“sleep influencer”) recommends the “descent ritual” : Two hours before going to sleep, slowly wind down the day – become calmer, avoid overstimulation, ideally spend time in the fresh air.
6. Conclusion: Sleep is a process
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Babies need security, closeness, and a stable sleep environment.
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Young children need rituals, emotional support, and clear structures.
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Preschool children benefit from reflection, short rituals, and the opportunity to have their fears taken seriously.
👉 Perfect nights are rare – but with patience, love, and the right rituals, it gets easier. And most importantly: parents should remember that they are not alone.
