Written by Oliva Mazzei with Ollie Sleep Consulting
Sleep can often feel like one of the hardest parts of early parenthood. Whether you are finding yourself rocking a newborn at 2 am, navigating naptime with a toddler, or wondering if you are “doing sleep right,” you are not alone! At Ollie Sleep Consulting, I work with families who are doing their best — and still feeling exhausted. My goal is to help parents understand their child’s sleep, build confidence, and create restful nights for the whole family.
Healthy sleep looks different at each age. The chart below is a general guideline for how much total sleep your child should be getting in a 24 hour period, including daytime sleep. It is also important to look at how much daytime your kiddo is getting. If your child is waking up often in the night, it could be due to too much daytime sleep or day-night confusion. Understanding sleep needs at each age is step one in supporting your child in having healthy sleep. Children that do not get enough sleep can experience negative outcomes including irritability, hyperactivity, aggression, memory issues, struggling to focus, increased risk for obesity, issues with emotional regulation, poor immunity, and so much more. Sleep is a necessity, not a parenting style or choice. In addition to positive developmental impacts for your child, there are benefits for you as well.
Imagine waking up after a full 8 hours of sleep—truly rested. The house is quiet. You sip your coffee in peace before it’s time to wake the kids and start the day. As the day unfolds, you notice something shift: you have more patience, more energy. And your kids notice too. They see you laughing with them more. They feel your calm when things don’t go as planned. This is what well-rested families look like—and it’s possible for yours too.
Now let’s get into some basic bedtime tips and tricks!
Create a Routine:
Having a consistent bedtime routine is one of the best ways to support your child’s sleep habits. Bedtime routines can start at birth! When a consistent bedtime routine is established from a young age, the child learns that the routine signals sleep. I have outlined a simple bedtime routine that can be applied for kids 0-5!
Bathtime
Warm water is calming and a great bedtime signal!
Even though children don’t need to be scrubbed every night, even 5 minutes playing in the bath is enough to establish a routine.
Lotion and Pjs
Any lotion works, but for extra sleep support you can try lotion with lavender!
If your child is sensory seeking, apply lotion with deep pressure to help their body regulate.
Dim Lights and Story Time
If your child is still bottle/breastfed, this is where I would add that in.
Some kids like five books and others are okay with just one. Either way, I suggest that you keep the last book the same every night as this will signal to your child “This is the last book and then it is time to sleep”
Lights off and White noise
White noise is non-negotiable in my household. Even adults tend to sleep better with white noise!
Goodnight and Exit
Have the same phrase to say goodnight every night. Example: “Goodnight. I love you.” or “You are safe. I love you. Goodnight.”
I recommend closing the door, but that is not a requirement for a good sleeper.
The importance of independent sleep skills become clearer as your child gets older. When your child is a newborn, it is expected to encounter sleepless nights and have to do the 3 am feedings, but what about when that is still happening 4 months later? 6 months later? 18 months? Transitioning to independent sleep habits can be challenging for both kiddos and parents. Those night wakings often occur because the child does not have a set of skills to support independent sleep. Good news! You can help your child develop healthy sleep habits to support independent sleep. The biggest step to creating an independent sleeper is to put them down awake. If you are rocking your child to sleep every nap and bedtime, they do not associate their crib with sleep. When they wake in the middle of the night, they genuinely do not know how to go back to bed without being rocked. I am not saying you can never rock or have the occasional contact nap, but it is important that your child can put themselves to bed the majority of the time.
Another common mistake that causes children to wake during the night is that they are overtired. Overtired children wake more often and are harder to soothe. To avoid this, it is important to follow age appropriate wake windows and have a solid nap schedule. This varies from child to child. If you have questions regarding your child schedules, please reach out! I would be happy to offer guidance.
When sleep challenges arise, it can create stress for the whole family. While some sleep regressions are normal, it is also okay to ask for help when you and your family are in need of sleep. Every child is different! Your first child may have been sleeping through the night at 4 weeks and your second may be waking 2-3 times a night at 10 months. What works for one child may not work for the other. I specifically create sleep plans to work with your child’s temperament and your parenting values. Everyone deserves good sleep and I would love to help you get there!
If you are struggling with your child’s sleep, you are not alone! It is my passion to provide guidance, encouragement, and support while you help your child learn to sleep independently. When they sleep well, you sleep well and can be the best parent you can be during the day! Imagine a day where you wake up feeling well-rested, energetic, patient, and confident in your children’s sleep.
If you are interested in more sleep tips, you can follow my social media, visit my website, or email me:
Email: olliesleepconsulting@gmail.com
Website: https://www.olliesleepconsulting.com/
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