Childhood Sleep: Evolution and Routines for Restorative Sleep

Childhood sleep is a complex and fascinating evolutionary process that changes significantly over the first few years of life. During the first months, a baby’s sleep is based on ultradian cycles, meaning sleep-wake cycles that repeat several times a day and are closely associated with feeding. At this stage, it is normal for babies to wake up approximately every 90 minutes to eat, sleep, and wake up again.

As the baby grows, their sleep evolves towards a circadian cycle, related to day and night. This means that sleep stretches progressively lengthen. However, during the first 2-3 years of life, it is common for the longest sleep stretch not to exceed five hours and to occur in the first part of the night. Eventually, by around 7 years old, a child’s sleep pattern resembles that of an adult, reaching sleep maturity.

It is crucial to understand that childhood sleep is evolutionary and that no “magic formula” is effective permanently. Techniques that work in the first months, such as rocking, lullabies, or breastfeeding, may not be necessary or effective as the child grows. This also means that caregivers will not be bound to these methods indefinitely.

To promote healthy, restorative, and predictable sleep, establishing routines is essential. Getting the child used to going to bed and waking up at the same time every day is a good starting point. Creating relaxing bedtime rituals is also very beneficial. These rituals can include a warm bath, a dinner with dim lights and no screens or sugar, and reading stories.

Despite these efforts, childhood sleep can still be a challenge, and lack of sleep in adults caring for children is a common reality. If you feel there is a persistent problem with your child’s sleep, it is best to consult a pediatrician specialized in the subject. Professionals can offer personalized guidance and effective strategies to improve the quality of sleep for both the child and the caregivers.

In summary, childhood sleep is an evolutionary journey that requires patience and adaptation. Establishing consistent routines and understanding that sleep needs change over time are key to helping your child develop healthy sleep habits. And remember, if at any point you feel you need help, do not hesitate to seek professional advice.

* Photo by Isaac Del Toro