Hello Alicja,
Thank you for trusting me to support you with your child's sleep. I understand that the main issue currently frustrating you is the prolonged time it takes for your child to fall asleep at night and the overly long sleep, which may affect the daily rhythm. This phenomenon is quite common, especially in children aged 21 months, and we will certainly work on it together.
It appears that introducing a few changes to the sleep routine can bring noticeable effects. Together, we will create a plan that will help your child fall asleep faster and better regulate sleep time, which in turn will improve mood and energy during the day. You should notice improvements within a few weeks. I know how important it is for parents that their children sleep peacefully, so I will ensure that every step is tailored to your child's individual needs.
This report is your map — every step is thoughtfully designed for your child.
With warm regards,
Aleksandra
Sleep Consultant
Strategy to improve your child's sleep by optimizing naps, bedtime routine, and bedroom conditions.
In the analyzed situation, we are dealing with a 21-month-old child who falls asleep independently, but the process takes up to 60 minutes. The child sleeps about 8.5 hours at night and wakes up at 5:00, which is definitely too early. The daytime nap, lasting only 1 hour, is significantly shorter than the recommended length. The presence of a parent by the crib is an important element of the falling asleep process, which may affect the long time it takes to fall asleep and the quality of sleep. The high temperature in the bedroom (23°C) and too short bedtime routine (20 minutes) may also contribute to difficulties in falling asleep.
Based on the collected data, I have identified three key issues that may affect the quality of the child's sleep. The first is the too short daytime nap, leading to chronic fatigue. The second issue is the too early wake-up time, which, combined with insufficient sleep during the day, may lead to reduced activity and mood in the child. The third key issue is the long time it takes to fall asleep, which may result from a strong association with the presence of a parent.
I have chosen the gentle approach for you because the parent indicated that they do not want to leave a crying child. I choose the gentle mode (gradual withdrawal / fading) — without leaving the child to cry. This approach will allow for gradually reducing the parent's presence during falling asleep, helping the child learn to fall asleep independently.
In the coming days, especially within 1-2 weeks, you may notice the first positive effects, such as a shorter time to fall asleep and improved sleep quality. Full improvement, including extending the daytime nap and shifting the morning wake-up to later, may take 3 to 6 weeks. During this time, it will be crucial to introduce new habits related to the bedtime routine and adjust the bedroom conditions. Regular monitoring of progress will help further adjust the approach to ensure a comfortable and healthy sleep for your child.
To support the process of change, I suggest a few actions to implement:
Regular monitoring of these changes will allow for faster strategy adjustment, contributing to the improvement of your child's sleep quality.
In the case of a 21-month-old child, we are dealing with a dynamic period of development, during which significant changes occur both physically and emotionally. Children at this age develop motor skills and begin to explore the world around them. Their increased interest in the environment often goes hand in hand with intensified emotions — joy, frustration, and sometimes fear, which can affect their well-being and, consequently, their sleep.
At 21 months, a child needs about 11-14 hours of sleep per day, which includes night sleep and daytime naps. Properly meeting these needs is crucial for proper neurological and emotional development. It is worth noting that children at this age often experience developmental leaps, which can affect their sleepiness and increased need for closeness with parents.
The family in which the child lives seems to be engaged in its daily rituals. Going to bed at 7:30 PM is a good practice that supports a healthy circadian rhythm. The child falls asleep independently in their crib, which is a strong foundation for their ability to fall asleep independently. It is worth emphasizing that parents show great care to ensure the child feels comfortable — they provide complete darkness in the bedroom and use a sleeping bag, which promotes safety and comfort during sleep.
The parents' strength is their desire to provide the child with the best possible sleep. Understanding the need for closeness and security that accompanies the child during falling asleep is an important step towards building healthy sleep habits. Parents do not want to leave a crying child, which indicates their sensitivity to the emotional needs of the toddler.
In the context of lifestyle, the presence of loud noises in the bedroom environment can be a challenge. Children at this age are sensitive to noise, which can affect their ability to fall asleep and the quality of sleep. Understanding how these factors affect sleep is key to further work on improving the child's sleep quality.
The family also shows interest in adjusting sleep conditions, which is extremely important. Changing the bedroom temperature to the optimal level, around 20°C, can significantly improve sleep comfort. Additionally, it is worth considering extending the nap to 1.5-2.5 hours, which will help reduce chronic fatigue and improve the quality of night sleep. Regular habits related to falling asleep and maintaining an appropriate bedtime routine can also bring positive effects.
In summary, this 21-month-old child is at an important stage of development, where the appropriate amount of sleep and parental closeness play a key role. The family is committed to creating the right conditions, which provides a solid foundation for further development of healthy sleep habits.
Checklist for Sleep Improvement:
1. Increase Nap: Ensure the nap lasts 1.5-2.5 hours.
2. Optimize Temperature: Lower the bedroom temperature to 20°C.
3. Extend Routine: Implement at least a 30-minute bedtime routine.
Success Metrics:
✅ The child falls asleep within 20 minutes.
A 21-month-old child who sleeps only an hour during the day experiences too short a nap. Children at this stage of development need 1.5 to 2.5 hours of daytime sleep to support their growth and neurological development. A shorter nap leads to chronic sleep deprivation, which can result in difficulties falling asleep in the evening and early awakenings. Such deficiencies can also affect the child's behavior, leading to increased irritability, difficulty concentrating, and reduced stress resilience.
The early wake-up time, set at 5:00, is another issue that can affect overall sleep quality. Children at this age should sleep an average of 11-14 hours a day. The current sleep pattern, combined with a short nap, means that the child does not reach this recommended level. As a result, they may experience chronic fatigue, negatively impacting their cognitive and emotional abilities. Long-term sleep deficits can lead to problems with emotional regulation, which in the future may manifest in challenging behaviors and reduced learning ability.
The 60-minute time it takes to fall asleep is another significant issue. At 21 months, children should fall asleep within 10-20 minutes. Such a long time to fall asleep suggests that the child has difficulty transitioning to a sleep state, which may be the result of strong associations with the presence of a parent. This situation can lead to frustration for both the child and the parents, as well as affect sleep quality, as the child may be too stimulated or upset to fall asleep.
The association with the presence of a parent is another factor that may hinder the falling asleep process. When a child associates falling asleep with the presence of a close person, they may have difficulty falling asleep independently in the future. Such strong associations can lead to problems with the child's independence and increase separation anxiety. In the long term, this may hinder the child's ability to form relationships with peers and adapt to new situations.
Another significant issue is the too short bedtime routine. Currently lasting only 20 minutes, the routine does not provide the child with enough time to wind down before sleep. Children at 21 months need time to relax their bodies and minds. Short routines can lead to difficulties falling asleep, as the child does not have the opportunity to gradually switch to sleep mode. As a result, this can exacerbate falling asleep problems and result in a longer time needed to fall asleep.
Finally, maintaining a high bedroom temperature of 23°C can seriously affect the child's sleep comfort. The optimal temperature for children's sleep should be around 18-20°C. Too high a temperature can lead to discomfort and even insomnia, which, combined with other issues, can exacerbate difficulties in falling asleep and sleep efficiency.
In summary, the sleep situation of this child is complex and multifaceted. These problems influence each other, leading to chronic fatigue, difficulties in falling asleep, and reduced sleep quality. It is worth taking action to improve these aspects, which will certainly benefit both the child and the entire family.
For a 21-month-old child, like yours, there are several key mechanisms that affect their sleep. Understanding these mechanisms will help us develop effective solutions to improve sleep quality.
One of the main issues is the too-short nap during the day. At this age, children need one nap, which should last from 1.5 to 2.5 hours. Currently, your child sleeps only an hour during the day, which not only affects their well-being but can also lead to difficulties falling asleep at night. Short naps can cause the child to be stressed and overtired, which in turn prolongs the time it takes to fall asleep. When a child is tired, their body produces more cortisol – the stress hormone, which affects their ability to fall asleep and the quality of sleep. Extending the nap to at least 1.5 hours should help better regulate the child's sleep rhythm.
An early wake-up time, at 05:00, is another significant factor affecting your child's sleep. At 21 months, children should sleep 11 to 14 hours a day. In the case of your little one, a night sleep of only 8.5 hours, combined with a short nap, leads to chronic fatigue. Early wake-ups may result from insufficient sleep, causing the child to wake up exhausted and unable to fall back asleep. To avoid such situations, it's worth gradually shifting the bedtime, which may help extend the morning sleep time.
Another mechanism that may affect the long time it takes to fall asleep, which is 60 minutes, is a strong association with the presence of a parent. Although your child can fall asleep independently, the fact that they require a parent's presence for an extended period may indicate that they do not yet feel fully secure without a close person nearby. Children at this age often need a routine that helps them relax before sleep and feel comfortable. Long falling asleep may be a sign that the child needs more time to calm down and that their independent falling asleep skills are still developing.
The last factor is the too-short bedtime routine, which lasts only 20 minutes. Children need time to wind down so they can transition into sleep. Short routines do not give them the opportunity to relax, which can lead to difficulties falling asleep and general stress. Extending the routine to 30-45 minutes will allow the child to calmly prepare for sleep, which may reduce the time needed to fall asleep.
All these mechanisms are interconnected and affect the quality of your child's sleep. Improving one of them can bring benefits in other areas, which in turn will contribute to better sleep and well-being for the little one.
To improve these mechanisms, it's also worth paying attention to the sleep environment. Maintaining an appropriate temperature in the bedroom, ideally between 20-22°C, promotes sleep comfort. Additionally, minimizing noise and covering windows to limit light can help create a conducive environment for falling asleep.
The first two weeks in the process of introducing changes to your 21-month-old child's sleep routine will be crucial for stabilizing their sleep and improving the quality of falling asleep. Below is a detailed action plan.
Start by making changes to the sleep environment. Lower the temperature in the bedroom to around 20°C. You can achieve this by slightly opening the window at night or using a fan if there are no drafts. Also, check if the mattress and bedding are comfortable, and if the sleeping bag is suitable for the conditions in the room.
Next, focus on quieting the environment. Try to limit noise that may disturb the child from falling asleep. If there are loud sounds in your environment, consider using white noise to minimize disturbances.
Additionally, it's worth introducing mental preparation. Talk to your child about the upcoming changes in their sleep routine. You can use simple words to explain that they will have more time to sleep, which will help them feel better during the day. Also, introduce fixed nap and bedtime hours to prepare the child for new rhythms.
From the fourth day, proceed to introduce specific changes to the bedtime routine. Set a new nap time — the best time is around 12:30–13:00. Try to ensure the nap lasts from 1.5 to 2.5 hours, which will allow the child to regenerate. End the nap no later than 15:00 to avoid disrupting night sleep.
Bedtime should be maintained at 19:30. If the child shows resistance during falling asleep, apply the gentle distancing method. Start by sitting next to the crib for 15 minutes, then slowly move away each night by a few minutes. If the child starts crying, return to calm them, but try not to pick them up.
Stay calm and patient. You can introduce a calming routine that includes quiet play or reading books before bed, which will help the child relax before falling asleep.
In the second week, continue introducing new habits, focusing on stabilizing established sleep rhythms. Observe how the child reacts to changes. It's important not to revert to old habits, even if difficulties arise. In case of resistance, try to understand what might be causing it.
If the child seems tired, adjust nap time or introduce additional calming before bed. You can also increase the length of the bedtime routine to 30-45 minutes to give the child more time to relax. The child should feel comfortable and safe in their crib.
If after changes you notice that the child wakes up at 05:00, gradually shift bedtime by 10-15 minutes every few days to try to extend morning sleep time. Observe how the child reacts to these changes — if they are happy and less cranky, it's a sign that the new habits are starting to work.
In case of resistance, don't panic. Give the child time to adapt to the new routine. If difficulties arise, return to the previous stage for a few days to give them more time to adapt. Be patient and consistent in your actions, and soon you will notice the effects in the form of better sleep and well-being for the child.
With these steps, you can help your child improve sleep quality, which translates to better well-being during the day.
In weeks 3-4, we continue building on the foundations established in the first two weeks. The key changes we introduced should begin to show effects, such as shortening the time it takes to fall asleep and improving the quality of your child's sleep. During this period, it is important to carefully observe progress and adjust our actions to the child's needs.
Expected Progress:
At this stage, it should be noticeable that the child falls asleep faster, and the time it takes to fall asleep may decrease to about 30-40 minutes. Ideally, the daytime nap should extend to at least 1.5 hours. Also, the wake-up time may start to shift later, meaning the child may sleep longer in the morning. Observe whether the child is more rested and less cranky during the day, which is a sign of better sleep.
Steps to Withdraw Assistance in Falling Asleep:
To support further development of independent falling asleep skills, gradually reduce your presence by the crib. You can apply the following steps:
Sitting by the Crib: Stay by the crib but reduce the time you spend in this position. Instead of full presence, sit closer to the door so the child can see you but also has space to fall asleep independently.
Increasing Distance: After a few days, try sitting further from the crib so the child can only see you from afar. Observe how they react – if there are no problems with falling asleep, continue this step.
Maintaining Routine: Introduce a consistent bedtime routine that lasts about 30-45 minutes. You can add reading books, quiet play, or other relaxing activities that help the child prepare for sleep.
How to Respond to Regression, Illness, or Teething:
In case of sleep regression, illness, or teething, it is important not to undo all the progress made. In such situations:
Maintain Flexibility: Be prepared for periods when the child will need more support. You can refer to earlier falling asleep methods, but do not return to full presence.
Adjust Routine: During more challenging times, such as teething, it is worth adjusting the routine to be more relaxing. You can introduce additional time for cuddling or massage, which will help the child feel safer.
Calm and Patience: Be calm and patient. Children sense parents' emotions, so your confidence will have a positive impact on the little one.
Checklist:
To help you track progress, here is a checklist you can use:
As progress is made in weeks 3-4, we will continue to adjust the plan to ensure that your child develops healthy sleep habits. Your engagement and observation will be key to adjusting actions in response to your little one's changing needs.
In weeks 5-8, the family can expect further strengthening of sleep progress achieved in previous stages. The key now will be to maintain positive habits and adjust the sleep schedule to the growing needs of the child.
To maintain developed sleep habits long-term, it's worth introducing several strategies. First, consistency is key. Try to stick to established bedtimes and wake-up times, even on weekends. This will help the child's body maintain a circadian rhythm. Second, continue the bedtime routine but adjust it to the child's changing needs. You can, for example, introduce new, relaxing activities such as reading books or playing together, which will promote winding down before sleep.
As your child grows, their nap needs may change. Observe how long the child sleeps during the day and how they react to bedtime. If you notice that your child has difficulty falling asleep at the designated time, it may be time to adjust the nap schedule. Children at this age may transition to two naps a day, and soon they may be ready for one longer nap. It's worth gradually extending nap time to give the child more time to regenerate.
In case of sleep regression, it's important to distinguish temporary difficulties from permanent problems. Observe whether changes in the child's behavior are one-time or recurring over a longer period. If your child starts having trouble falling asleep but generally seems healthy and happy, it may be a sign of a temporary crisis that will pass. On the other hand, if sleep problems last longer than a week and other symptoms occur, such as excessive irritability or fatigue during the day, it may be worth considering consulting a specialist.
Success metrics will help you assess whether the changes introduced are bringing the expected results. Here are some tips that can help monitor progress:
Time to Fall Asleep: Measure how long it takes your child to fall asleep. The ideal time is 10-20 minutes. If this time starts to shorten, it's a sign that the plan is working.
Length of Sleep: Observe whether the child sleeps longer and wakes up at set times. Children at this age should sleep 11 to 14 hours a day, including naps.
Independence: Check how often the child falls asleep independently. If you notice that they can fall asleep without your presence, it's a good sign that sleep associations are less strong.
Introducing these changes in weeks 5-8 will help maintain the positive sleep habits developed in previous weeks. Regular monitoring of progress and adjusting the schedule to the child's growing needs will contribute to improved sleep quality and overall well-being for the whole family.
The sleep schedule of your 21-month-old child requires some adjustments to align with their developmental needs. Children at this age should have one nap a day, lasting from 1.5 to 2.5 hours. Currently, your child sleeps only 1 hour during the day, which is insufficient and may lead to problems with falling asleep and early wake-ups. Additionally, a wake-up time of 05:00 is significantly too early, meaning the child does not have enough sleep throughout the day. Ideally, children at this age should sleep 11-14 hours a day, including both night sleep and naps.
Interpreting the time range ±15 minutes in the sleep schedule is important because it provides flexibility in adjusting the routine to the child's changing needs. This means that if the child falls asleep a little earlier or later, it is acceptable as long as it does not affect sleep quality. It is important not to cling too tightly to rigid time frames but rather observe how the child reacts to changes. If you notice that the child is tired or irritable, it's worth adjusting the schedule to provide more time for sleep.
Adjustment rules are key when you notice that the nap is too short, falling asleep is delayed, or the child wakes up too early. If the nap lasts less than 1.5 hours, try to extend it by shifting the nap time later. Additionally, if falling asleep takes longer than 20 minutes, it's worth making changes to the bedtime routine to better prepare the child for sleep. In case of early wake-up, gradually shift bedtime by 10-15 minutes later every few days until you reach the desired wake-up time.
In exceptional situations, such as travel, time changes, or illness, it's worth introducing so-called "transitions." Adjust the sleep schedule to the new daily rhythm. In the case of travel, try to maintain the sleep routine as close to the normal schedule as possible to minimize disruptions. In the case of a time change, gradually introduce new bedtime hours to give the child time to adapt. In case of illness, if the child needs more sleep, don't hesitate to extend daytime or nighttime sleep to support their recovery.
With these adjustment rules, you can effectively manage your child's sleep schedule, which will contribute to improving their sleep quality and overall well-being. Regular observation and flexibility in the approach to sleep will be key to success in this matter.
The following schedule is tailored for a 21-month-old child (daily norm: ~12.5h of sleep). Times are given with a range of ±15–30 min — life is not a clock, but CONSISTENCY within these ranges is key. We start with the morning wake-up, as THIS sets the biological clock.
| Time | Activity | Duration | Notes |
|---|---|---|---|
| 05:00 (±15 min) | Morning Wake-up | — | Open blinds, gentle daylight. |
| 05:30 | Breakfast | 20–30 min | Feeding + solid foods (if introduced). |
| 09:30 (±15 min) | Nap 1 | 120 min | Goal: 120+ min. Darkened room. |
| 12:00 | Lunch | 20–30 min | |
| 19:00 (±15 min) | Evening Ritual | 25–35 min | Bath → pajamas → book → lullaby → crib. |
| 19:30 (±15 min) | Bedtime | — | Child in crib — sleepy but awake. |
Your child's sleep environment is crucial for sleep quality and should be tailored to their needs. Let's look at some key aspects that can affect your 21-month-old's sleep.
Sleeping Place. Your child sleeps in a crib, which is ideal at this age as it provides safety and comfort. However, it's important that this place is also cozy. Ensure the crib is free from unnecessary items that may cause anxiety. A common mistake is placing too many toys in the crib, which can distract your child and prolong falling asleep.
Bedroom Temperature. The current temperature of 23°C is too high for your child's sleep. The optimal temperature for little ones is 18-20°C. High temperatures can lead to discomfort, making it difficult to fall asleep and causing more frequent night awakenings. To improve this, consider lowering the room temperature through ventilation or using air conditioning. Avoid the mistake of overdressing your child, which can lead to overheating.
Darkness. Complete darkness in the room is beneficial for sleep as it promotes the secretion of melatonin, the sleep hormone. Ensure no light enters the room, which can disrupt your child's sleep. Parents often don't realize that even small light sources, like night lights, can be problematic. Consider using blackout curtains that effectively block light.
Noise. High noise levels can be a significant sleep disruptor. Children at 21 months are particularly sensitive to sounds, so it's important to ensure a quiet environment. If external noise is unavoidable, consider using white noise to help mask loud sounds. A common mistake is ignoring environmental noise, which can lead to difficulties falling asleep and frequent awakenings.
Pacifier. Your child does not use a pacifier, which can be beneficial as pacifiers can sometimes become a source of dependency issues. However, remember that a pacifier can help soothe a child, but its absence should not negatively impact sleep if the child can fall asleep independently. Avoid the mistake of introducing a pacifier during sleep problems, as it may create additional associations.
Sleeping Bag. Using a sleeping bag is a good solution as it provides comfort and maintains the right body temperature during sleep. Ensure the sleeping bag is the right size and does not restrict your child's movements. A common mistake is using too thick sleeping bags in warm conditions, which can lead to overheating.
Overall Emotional State. Children at 21 months are sensitive to changes in their environment. Ensure a calm atmosphere before bedtime so your little one feels safe and comfortable. Parents often don't realize how their own emotions and stress can affect their child's sleep. It's crucial to create a positive bedtime experience.
Bedtime Routine. If the current bedtime routine lasts only 20 minutes, consider extending it to 30-45 minutes to give your child more time to wind down. Short routines may not provide enough time for relaxation, leading to difficulties falling asleep. Avoid the mistake of skipping relaxing elements like reading books or quiet play.
Crib Size. Ensure the crib is the right size for your child. A crib that's too small can lead to discomfort and difficulties falling asleep. Make sure your child has enough space to move, which promotes better sleep.
These adjustments in the sleep environment can significantly improve your child's sleep quality. By implementing these changes, you can expect better sleep quality and shorter time to fall asleep.
1. What to do when my child cries so much that I can't bear it?
A child's crying can be very challenging for parents, but it is a natural way of expressing emotions. Try to introduce calming elements such as gentle music, quiet conversation, or cuddling. You can also try gradually reducing your presence by the crib so that the child learns to fall asleep independently. This may take time, but consistency in approach will help the little one feel secure.
2. What if we are at the grandparents'? How to adjust the sleep routine?
During visits to the grandparents, it is worth trying to maintain as many elements of the sleep routine that the child has at home. Try to adjust the bedtime and rituals, such as reading books or calming down together, to the situation. If possible, bring along the child's favorite items to help them feel safer in the new environment.
3. Can I make an exception in the sleep routine?
Although exceptions can happen, it is important not to make them too often, as they can disrupt the established sleep routine. If you plan a special day, try to return to normal habits as soon as possible. Allowing the child a short nap or earlier bedtime that same evening can help them recover.
4. What to do when the child seems tired but doesn't want to sleep?
Sometimes children can be overtired and still resist falling asleep. Try to create a calm atmosphere, avoiding too many visual and auditory stimuli. You can also try introducing a short, relaxing routine to help the child calm down. It is important not to force them to sleep, as this may only worsen the situation.
5. How to recognize that my child is overtired?
Signs of overtiredness may include fussiness, irritability, changes in behavior, and difficulty concentrating. The child may also become less active, and their reactions may be slowed. Pay attention to these signals to adjust the sleep schedule, ensuring they get enough rest.
6. What are the typical causes of early wake-ups, such as 5:00 AM?
Early wake-ups can result from insufficient nighttime sleep or too short a nap during the day. Children aged 21 months need about 11-14 hours of sleep in a day. Another cause may be changes in the schedule or going to bed too early, which can lead to early wake-ups.
7. How to help an overtired child catch up on sleep?
If you notice that your child is tired, you might consider putting them to bed earlier. Additional minutes or hours of sleep can bring relief. You can also allow them a longer nap during the day, which will help in recovery and improve their mood.
8. What does an established bedtime routine for my child look like?
The bedtime routine should be established and include several key elements that help the child calm down. You can start with a relaxing bath, then move on to reading books or singing lullabies. It is important for the routine to be consistent, which will help the child feel safe and comfortable.
9. Can a change in bedroom temperature help with better sleep?
Yes, the temperature in the bedroom is significant for sleep comfort. The optimal temperature for a child's sleep is about 18-20°C. Too high a temperature can lead to discomfort and difficulty falling asleep. Try to adjust the conditions in the bedroom to provide better sleep conditions for the child.
10. How long should a daytime nap last?
Children aged 21 months should have one nap a day, lasting from 1.5 to 2.5 hours. The ideal time to start the nap is around 12:30-1:00 PM, to not disrupt nighttime sleep. Observe how your child reacts to different nap lengths to adjust this time to their needs.
11. Will it harm the child if they sometimes fall asleep with me?
Falling asleep with a parent can be natural, especially at a younger age. However, it is important to introduce elements of independent falling asleep to avoid strong associations. You can gradually reduce your presence by the crib, which will help the child learn to fall asleep independently, which is beneficial for their development.
12. When I see that the plan is not working for us, what then?
If you notice that the plan is not bringing the expected results, it is worth analyzing which elements may be difficult to implement. You can adjust the schedule, sleep routine, or bedroom conditions. The key is flexibility and patience, as each child reacts to changes differently.
13. What are the signs that my child is getting enough sleep?
A child who has the right amount of sleep usually wakes up in a good mood, is active, and eager to play. Pay attention to their behavior after naps and after nighttime sleep. If they seem relaxed and content, it's a sign they are getting enough sleep.
14. What additional activities can I introduce to the bedtime routine?
You might consider additional activities such as drawing together, reading books, or playing with quiet toys. The goal is to create an atmosphere of relaxation and safety, which will help the child fall asleep more easily. Remember to avoid overly intense play around bedtime.
15. How long should putting the child to sleep take?
The ideal time for a 21-month-old child to fall asleep should be about 10-20 minutes. If the process takes significantly longer, it may indicate the child's difficulty in transitioning to sleep. It is worth introducing techniques that support independent falling asleep to shorten this time.
Additionally, to improve the situation related to the length of putting to sleep and the quality of your child's sleep, here are some suggestions and strategies you can implement:
Adjust the nap: Increase the nap length to 1.5-2.5 hours. Try to start the nap between 12:30 and 1:00 PM.
Extend the bedtime routine: Lengthen the bedtime routine to at least 30-40 minutes. Include relaxing elements such as reading books, children's meditation, or quiet play.
Lower the bedroom temperature: Reduce the bedroom temperature to 18-20°C. Ensure the child has appropriate sleepwear.
Implementing these changes may require patience and consistency, but positive effects should be visible within a few days. Monitor how your child responds to these changes and adjust the approach as needed.
Supporting parents during challenging times related to their child's falling asleep and sleep is a crucial element of the entire process. Alicia, I understand that long putting to sleep and sleep problems with your little one can be frustrating and exhausting. Therefore, I have prepared some specific tips that may help you in this situation.
Dealing with Frustration and Fatigue
The first step is accepting that frustration and fatigue are natural reactions to difficulties related to putting a child to sleep. Here are some techniques that may help:
Breathing Breaks: When you feel growing frustration, try stepping away from the situation for a moment. You can, for example, close your eyes and breathe deeply for a few minutes. This will help you calm down.
Sleep Journal: Keeping a sleep journal, where you record sleep times, wake-ups, and the child's mood, can help understand sleep patterns. It also allows you to reflect on progress.
Relaxation Games: Introduce short relaxation games into the evening routine, such as reading fairy tales or listening to music together. This can be a way to calm both you and the child.
Sharing Responsibilities with a Partner
Sharing responsibilities in terms of putting the child to sleep is crucial. Here is a shift plan you can implement:
Alternating Evenings: Decide who will be responsible for the evening routine on a given day. The responsible person should focus on introducing the child to a state of relaxation, while the other can take care of other household duties.
Joint Analysis: Every few days, meet for a short conversation to discuss what works and what doesn't. Share your feelings and ideas for changes.
Self-Care
Don't forget about yourself. Sometimes it's worth letting go and allowing yourself a moment of respite. If you feel it doesn't bring the expected results, return to the plan. The key is to adjust your expectations to reality. Remember that each day can bring something new.
When to Seek Additional Help
If after a few weeks of implementing changes you don't notice improvement, consider seeking additional help. A consultation with a child psychologist, who can help understand the causes of sleep problems, might be a good idea. It's also worth talking to a doctor if you have concerns about your child's health.
By supporting each other and making small changes, you can create a more comfortable sleep environment for your child. Remember that every step towards improving sleep is a success.
Extend the Nap – try to ensure your child's nap lasts from 1.5 to 2.5 hours, which will help them better recharge during the day.
Adjust Wake-Up Time – gradually delay bedtime to shift wake-up time to a later hour.
Shorten the Time of Falling Asleep – aim to reduce the time of falling asleep to about 10-20 minutes, which requires gradually reducing presence by the crib.
Extend the Bedtime Routine – create a longer routine, lasting 30-45 minutes, so your child has time to calm down before sleep.
Lower the Bedroom Temperature – adjust the room temperature to 18-20°C to create comfortable sleep conditions.
Implementing these changes may take a few days, and the first effects should be visible within 1-2 weeks. You may notice that your child starts falling asleep faster, and the wake-up time gradually shifts. It is important to be consistent and patient in this process.
In case of difficulties with falling asleep, try introducing additional elements to the routine, such as reading books or quiet play, which will help in relaxation. Also, ensure that the bedroom is dark and quiet, which promotes better sleep.
Assess progress independently after 2 and 4 weeks by comparing the time needed to fall asleep, wake-up time, and how easily the routine can be maintained. If you notice red flags, such as sudden changes in behavior or a clear decline in your child's daytime functioning, consult a doctor or another appropriate specialist.
Alicia, I understand that changes in your child's sleep routine can be challenging, but remember that every step forward is an investment in their better sleep and well-being. Your support and involvement in this process are crucial. Over time, you will notice how your child becomes more relaxed and rested. Together you will get through this period, and the effects will be worth it. I believe in you and that you will soon notice positive changes!
Checklist for the Coming Days:
Possible Changes in Behavior: