As parents, it is common to think that a child should put themselves to sleep quickly once in bed, however falling asleep very quickly is NOT always a good thing! The amount of time it takes your baby or child to fall asleep will depend on their balance of daytime sleep, wake windows and bedtime routine.
What is sleep latency?
Sleep latency simply refers to the time that it takes your baby to fall asleep.
Although everyone is unique, it can vary from child to child. On average, anywhere from 5-20 minutes is a normal time frame to fall asleep. This period gives enough time for your child to relax, become situated, find a comfortable position (you might notice them rolling around, tossing and turning, babbling) and practice some self settling before drifting off to sleep. It can take time for your child to unwind, slow their mind down and find a comfortable position for sleep- this is normal!
Why does it matter?
Sleep latency can help you determine whether or not your child’s current schedule is working.
My child is falling asleep very quickly, is this okay?
If your child is falling asleep in less than 5 minutes, they probably have too much sleep pressure built up and are likely overtired. I always recommend taking a close look at your child’s schedule and wake window to ensure they are age appropriate. If you are not sure where to start, take a look at my free sleep totals handout in my resource section.
My child is taking over 20 minutes to fall asleep, is this okay?
When it takes your child over 20 minutes to fall asleep, this can revela a different issue. Oftentimes it indicates not enough sleep pressure built up (undertiredness). When a baby or child is not quite tired enough for sleep, they will play, babble and eventually get a bit frustrated that they are in their sleep space when they are not ready for sleep. If you notice this, do a thorough assessment of your child’s sleep schedule. Sometimes this can be a sign that it is time for a nap transition. Unsure if your baby or toddler is ready for a nap transition? Read my blog here to learn more.
Another common reason that your baby or child is having trouble settling to sleep is overstimulation. This is where a relaxing and calming bedtime routine can really help prepare your child’s mind and body for sleep.
3 tips to help achieve the ideal sleep latency of 5-20 minutes for your baby or child:
1) Timing: Assess your timing for naps and bedtime and make sure it is correct for your child.
2) Bedtime routine: Have a calm, soothing, relaxing bedtime routine to help your child prepare for sleep. It should be about 20-30 minutes in length, and include steps that you both enjoy.
3) Be mindful of lights: Dim the lights an hour before bed, ensure no screen time before bed and keep their bedroom dark for sleep.
Do you feel like you have tried everything but sleep is still a struggle?
You are not alone. Many families will face challenges with their child’s sleep. If you need help developing the right plan for your baby in a way that aligns with your parenting values/style and your child’s temperament, my private coaching may be the right fit for you. Book a free discovery call to learn more.
Rosalie Kassen (She/her)
Founder of Plume Sleep Solutions, RN and Paediatric Sleep Consultant.
Working with families all over the world to bring healthy sleep habits and rest back into their homes. Stop surviving and start thriving!