You may be underestimating the amount of sleep that babies require for optimal development and health. Learn ways to help your infant create beneficial sleep patterns.

by Sabeena Ambrose

A warm bath, a sweet lullaby, a kiss goodnight before drifting off to dreamland: why isn’t preparing your baby for a good night’s sleep as simple as engaging in a few simple rituals? 

Most of us concerned with parenting children know that food, water and safe environments are vital to the lives of little ones. But most parents underestimate the importance of another basic need—sleep.

In spite of most Americans becoming more aware of sleep’s effect on us, many parents and caretakers probably can’t come up with the number of hours of sleep recommended for babies. And many of us also don’t know how to ensure our little ones get the best quality sleep possible so their baby’s brain and body will develop correctly.

National Sleep Foundation’s surprising findings

According to a study conducted earlier this decade by the National Sleep Foundation, almost 70 percent of children do not get enough sleep.

Sleep experts say newborns need 16 hours of sleep a day, and babies three to 11 months need 14 to 15 hours. The foundation’s study found infants between three and 11 months got only 12.7 hours, said Andrew Weil, M.D., founder and director of the Arizona Center for Integrative Medicine at the University of Arizona Health Sciences Center in Tucson.

Why sleep is so important

Adequate sleep is important because it increases the ability to prevent disease and helps us function at our best. During restful sleep, the body releases large amounts of certain hormones that are essential to the ability to heal and rejuvenate cells. One of the hormones that increases at night stimulates growth in children, so if a baby is not getting enough sleep their development can be adversely affected, according to Healthiertalk.com.

Lack of sleep can lead to many problems, some of which are recognizable the next day, others which may show up later in a child’s life.

Babies who don't get enough sleep can be irritable and cantankerous the next day. Without enough sleep, babies and toddlers may not be as alert and open to the world as they ought, according to the findings of the National Sleep Foundation. Some experts also believe sleep-deprivation puts a child more at risk for physical injuries, and even for developing Attention-Deficit-Hyperactivity Disorder.

Recommended amounts of sleep by infant age

Jodi A. Mindell, Ph.D., associate director of the Sleep Disorders Center at the Children's Hospital of Philadelphia, recommends these numbers of hours of sleep (the number of naps are indicated in parentheses):

Age	Nighttime Sleep	Daytime Sleep	Total Sleep
1 month	8-1/2	7 (3)	15-1/2
3 months	10	5 (3)	15
6 months	11	3-1/4 (2)	14-1/4
9 months	11	3 (2)	14
12 months	11-1/4	2-1/2 (2)	13-3/4
18 months	11-1/4	2-1/4 (1)	13-1/2
2 years	11	2 (1)	13
3 years	10-1/2	1-1/2 (1)	12

What you can do

Because healthy bedtime habits begin during infancy, create a routine to help your baby unwind. Give a warm bath, do a quiet activity, sing softly, read a story, and let your little one get relaxed for a night of sound sleep. Here are some tips to help establish a consistent bedtime so your child can have hours of uninterrupted sleep.

●  Establish both a regular bedtime and wake-up time for your baby. Set a bedtime routine for babies and wake them up early in the morning. Your baby will learn nighttime is for sleeping, and this will help him feel sleepier at night.

●  Try to use the same place for your baby to sleep. She will connect that place with sleep.

●  Nurseries should be dark, quiet and cool to create an optimal atmosphere for sound sleep. Don’t dress your baby in tight clothes at night.

●  Cribs should be safe and contain a comfortable mattress—not too hard, not too soft.

●  Make sure your baby doesn’t consume beverages and foods containing caffeine after noon.

●  Recognize problems which could indicate health issues such as difficulty falling asleep, nighttime awakening, resisting going to bed, trouble breathing, or loud or heavy breathing while sleeping, snoring, and discuss them with your baby’s doctor

●  Increase feeding your baby during the day so he won’t feel hungry during the night.

●  During the evening, start helping your baby to relax by carrying him in your arms. You also may want to dim bright lights as evening gets closer to bedtime.

●  If your baby cries when you leave the room, speak calmly and reassure her. Repeat this if necessary, and keep going back until the child falls asleep. She likely will learn the routine soon.

●  Play soft lullabies for your baby, or sing. Rocking and walking with your infant will relax and sooth him.

●  A tiny stuffed animal with your scent on it may help your baby feel relaxed enough to fall back asleep quickly if she awakens in the middle of the night.

●  Be aware that harsh bright light can affect sleep patterns. If your baby awakens in the middle of the night, don’t switch on regular lights.

●  Allow babies to have short naps during the day.

While you focus on promoting good sleep hygiene for your baby, don’t forget about your own! A well-rested adult whose body is regularly re-energized by enough snooze time is better able to cope with everyday life, including parenting a baby.

 

Sabeena Ambrose frequently writes on a freelance basis, especially about taking care of babies and parenting children.

© Photo by Maria Horvath | Dreamstime.com