Sweet Dreams: Healthy Sleep Routines for Infants and Toddlers

The New Year brings a fresh start, and it’s the perfect time to reset routines, especially toddler sleep routines. After the holiday season, when schedules are often thrown off by travel, gatherings, and late nights, toddlers and infants may need some extra help returning to a consistent sleep routine. Establishing healthy sleep habits is not only about creating a consistent schedule, but also providing a sensory-friendly environment that promotes relaxation and restfulness.

Why Sleep Is So Important for Toddlers and Infants

Sleep is essential for your child’s overall development, impacting everything from brain function to emotional regulation. A well-rested child is better able to process new sensory information, engage in learning, and regulate their emotions throughout the day. Sleep also supports growth, physical health, and the strengthening of memory and learning.

If your toddler or infant is struggling with sleep, it’s important to approach the situation with patience and a clear plan. Creating a soothing, consistent bedtime routine can help your child ease back into a restful sleep cycle.

Establish a Consistent Bedtime Routine

Consistency is key to promoting healthy sleep habits. Toddlers and infants thrive on routine, and setting a predictable pattern before bed helps signal to their bodies that it’s time to wind down.

Tips for a Consistent Toddler Sleep Routine:

• Create a Calming Pre-Sleep Routine: A set of quiet activities like reading a book, a warm bath, or gentle rocking can signal to your child that bedtime is approaching.
• Set a Regular Bedtime: Try to stick to a consistent bedtime each night, even on weekends. This helps your child’s internal clock stay regulated.
• Include Sensory-Friendly Elements: Many toddlers and infants are sensitive to sensory input. Dim the lights, use a soft, soothing sound like white noise or calming music, and keep the room at a comfortable temperature.

For more tips on establishing a consistent bedtime routine, check out our blog: Crafting A Consistent Sleep Routine!

Create a Sleep-Friendly Environment

The right sleep environment can make a significant difference in how easily your child falls asleep and stays asleep. As occupational therapists, we recommend creating a sensory-friendly space that promotes relaxation.

Sleep Environment Tips:

• Limit Stimulation: Keep the room dark, quiet, and free from distractions. Dim lighting or blackout curtains can help signal that it’s time for sleep.
• Use Calming Textures: Soft blankets, a favorite stuffed animal, or a weighted blanket can provide comfort and a sense of security.
• Maintain a Comfortable Temperature: A cool, comfortable room is conducive to better sleep. Aim for around 65-70°F (18-21°C), depending on what feels best for your child.

Consider Sensory Needs for Better Sleep

Toddlers and infants have unique sensory processing needs, and sleep disruptions can be tied to sensory sensitivities. For example, some children may be more sensitive to certain textures, sounds, or even changes in routine.

Sensory Tips for Better Sleep:

• Comforting Touch: Gentle back rubs, rocking, or swaddling can help settle infants, while toddlers may benefit from weighted blankets or soothing touch.
• Create a Relaxing Atmosphere: Lavender essential oil in a diffuser (if your child isn’t sensitive to scents) or soft white noise can help some children feel calm and relaxed.
• Avoid Overstimulation Before Bed: Limit screen time and avoid loud, energetic activities close to bedtime. Opt for quiet play or bonding time instead.

Monitor Naps During the Day

While naps are important for toddlers, too much daytime sleep or napping too late in the day can interfere with nighttime sleep. It’s important to find the right balance and encourage naps at appropriate times during the day.

Nap Tips:

• Set Nap Times: Try to keep nap times consistent, ideally in the morning or early afternoon, to avoid interfering with nighttime sleep.
• Create a Comfortable Napping Space: Ensure your toddler or infant has a quiet, dark, and comfortable spot to nap, similar to their bedtime routine, to reinforce good sleep associations.
• Monitor Nap Length: If your toddler or infant is taking long naps, try to limit them to about 1-2 hours, depending on their age, to avoid difficulty falling asleep at night.

Address Sleep Resistance and Night Wakings

It’s normal for toddlers and infants to resist bedtime or wake up during the night. However, consistent routines, comforting strategies, and patience can help address these issues.

Tips for Managing Night Wakings:

• Stay Calm and Consistent: If your child wakes up in the middle of the night, approach the situation calmly. Keep interactions brief, soothing, and consistent. Try not to pick them up immediately, but offer comfort through gentle patting or reassuring words.
• Gradual Sleep Training: If your child is struggling with self-soothing, consider a gradual sleep training method that works for your family, ensuring you maintain a sense of security while helping them develop the skills to fall asleep independently.
• Use Comfort Objects: A favorite blanket or stuffed animal can offer reassurance and comfort, helping your toddler feel safe during nighttime awakenings.

Be Patient and Flexible

Adjusting sleep habits, especially after a period of holiday disruptions, can take time. Be patient with your child, and remember that it may take a few weeks to fully settle back into a consistent sleep routine. As an occupational therapists, we’ve seen how being flexible while maintaining consistent bedtime cues can help toddlers and infants adjust. Children are still developing their internal sleep rhythms, and some days will be better than others. Celebrate small victories, and if necessary, adjust your approach to meet your child’s current needs.

Supporting Your Toddler’s Sleep Success

The New Year is a great opportunity to reset and create a more predictable, restful sleep routine for your toddler or infant. A combination of sensory-friendly strategies, a calming sleep environment, and a consistent bedtime routine will help your little one sleep better, feel more secure, and be more ready to engage with the day.

Remember, consistency is key, but flexibility is essential. If your toddler has trouble adjusting, take it slow and make incremental changes. With time, you’ll establish a sleep routine that works for both of you!

If you’re finding that sleep challenges persist, an occupational therapist can help assess your child’s unique sensory needs and provide additional strategies for better sleep.

Feel free to reach out for more support! Complete our intake form and/or schedule a free discovery call.