Sleep deprivation is cited by parents as one of the most challenging aspects of early parenthood. The good news is that evidence-based strategies genuinely work.
The core: consistent routine
Children's brains respond to consistent cues. A bedtime routine of 20–30 minutes — bath, milk, story, lights out — in the same order every night signals sleep is coming. Consistency matters more than perfection.
Age-appropriate sleep
- 0–3 months: newborns sleep in unpredictable chunks. No routine expected.
- 3–6 months: some structure begins to emerge. Start a simplified routine.
- 6–12 months: most babies can sleep through. Two naps.
- 1–3 years: one afternoon nap. 11–14 hours total.
If it breaks down
Illness, developmental leaps and travel all disrupt sleep. Return to routine as soon as possible. If sleep difficulties persist, speak to your health visitor or GP — sleep clinics are available on the NHS.