Sleep is one of the most important building blocks for your child’s growth and development. It supports everything from brain development and memory to emotional regulation and immune health. And while many parents hope their little one will “just figure it out,” the truth is: sleep is a parent-directed activity.

Just like we help our children learn to feed themselves, brush their teeth, and eventually tie their shoes, we also need to guide them in building healthy sleep habits. That means creating routines, setting age-appropriate schedules and boundaries, and adjusting as they grow.

How Much Sleep Do Children Really Need?

Take a look at the chart below – you’ll notice that as babies grow, their sleep requirements slowly decrease, but they still need a lot of rest compared to adults.

And don’t forget: these totals include both daytime naps and nighttime sleep.

👉 After about 4 months of age, bedtime should generally fall between 7:00–7:30 pm, with a natural morning wake time between 6:00–7:00 am. Anchoring the day with a consistent bedtime, wake-up time, and wake windows helps regulate your child’s body clock and sets the stage for healthy, restorative sleep.

For example, if a 6-month-old needs about 14.5 hours of sleep in 24 hours, and we aim for 11–12 hours at night, that leaves about 2.5–3.5 hours to divide among naps during the day. Thinking about it this way can make planning naps feel less overwhelming and more intentional.

Sleep Begets Sleep

One of the hardest truths for parents to wrap their heads around is this: putting your child to bed earlier often helps them sleep longer.

It sounds counterintuitive – shouldn’t keeping them awake longer make them more tired? But in reality, when little ones get overtired, their bodies release stress hormones (like cortisol) that make it harder to fall asleep and stay asleep. That’s why overtired babies often fight sleep, wake more frequently at night, or rise too early in the morning.

So if bedtime has been creeping later and your child is still struggling with sleep, try shifting the schedule earlier. You may be surprised at how much better everyone sleeps.

Teaching “Okay to Rise” with a Hatch or Similar Clock

As your baby grows, it’s helpful to teach them that just because they’re awake doesn’t mean it’s time to get up. Using a tool like the Hatch Rest (or any “okay-to-rise” clock) can make mornings and naps more predictable.

Here’s how:

• Before you go in to get your child from a nap or in the morning, set the Hatch to turn green with birds chirping.
• Wait about 15–20 seconds after the birds start before entering.
• Go in with excitement and celebrate: “You did such a good job waiting for your birds!”

This simple ritual reinforces that wake-up happens when the signal comes on – not the moment they stir. You can start introducing this practice as early as 4 months old, keeping it playful and positive.

Adjusting Takes Time

Changing a child’s sleep schedule doesn’t happen overnight. Just like learning any new skill, it takes time, consistency, and patience. If you make adjustments, give your child (and yourself) a week or two to settle into the new rhythm.

Sleep Matters for Parents, Too

Your child’s sleep isn’t just about their development – it’s also about yours. Well-rested parents are better equipped to manage stress, connect with their children, and show up with patience and energy. Prioritizing sleep is one of the best gifts you can give both your child and yourself.

You Don’t Have to Do It Alone

If you’re struggling with schedules, naps, or nighttime wake-ups, please know you’re not alone. Many families hit bumps along the way. I’m here to help you find a plan that works for your family and to support you through the transition.

✨ Takeaway: Sleep is essential for healthy growth and development, and it’s our role as parents to help set the stage. With the right schedule, consistency, and tools (like an early bedtime and an “okay-to-rise” clock), your child can get the rest they need – and so can you!