Every family knows: sleep is a rare commodity. Sleep problems are particularly common in young children and can have various causes - from teething to overstimulation. That's why we've put together advice from sleep experts to help make nights more relaxing for you and your child.
1. Understanding the importance of sleep
Sleep is essential for children to grow, process what they have learned and strengthen the immune system. Studies show that 1-4 year old toddlers need 10-13 hours of sleep per day. A regular sleep rhythm not only supports your child's health, but also ensures more harmony in everyday family life.
2. Create fixed routines – security through repetition
Children feel safe when they know what will happen next. An evening ritual should begin at the same time every day and include the following elements:
• A warm bath (helps lower body temperature and calms).
• Cuddling and reading together.
• Calm music or a lullaby to relax the senses.
💡 Tip: Avoid wild games before bed as they can activate your child's stress hormones.
3. Optimise the sleeping environment – create a nest of security
• Room temperature: 16–18 °C is ideal so that your child doesn’t freeze or sweat.
• Light: Use a warm, dimmed night light – bright light can inhibit melatonin production.
• Noise: White noise or soft music can help block out ambient noise.
• Safe sleepwear: A high-quality sleeping bag ensures security and freedom of movement - the perfect combination.
4. Recognise and respond to causes of sleep problems
• Teething: If your child is restless, teething pain could be the reason. Soothing teething gels or a cold teething toy can help.
• Separation anxiety: From the age of approximately 18 months, many children develop separation anxiety. Stay close, but at the same time encourage your child's independence by encouraging them to fall asleep on their own.
• Overtiredness: Children who go to bed too late are often overstimulated and have difficulty calming down. Pay attention to the first signs of tiredness, such as rubbing eyes or whining.
5. Encourage falling asleep independently
Many children have difficulty falling asleep without help. Sleep experts recommend:
• Put your child to bed awake but sleepy.
• Offer brief sleep aids such as stroking or singing, but do not linger for too long.
• Be patient – the process often takes a few days or weeks.
💡 Tip: It is completely normal for children to wake up at night. Give them time to get back to sleep on their own.
6. Don't forget the role of parents
Parents need rest too! Plan regular times for yourself to recharge your batteries - be it an evening with friends or a break while your child is being cared for. Only when you are relaxed can you offer your child a quiet sleeping environment.
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