After a day filled with adventures and discoveries, your little one needs a good night's sleep. On your side, you're probably looking forward to having a few hours just for yourself and your partner. But sometimes things don't go as planned, and you might spend your evening trying to get your little insomniac to sleep. In this article, we explain why young children may have difficulty falling asleep. You'll also find 7 tips to help your baby fall asleep.

Sleep of babies and young children

During the first few months, babies sleep about sixteen hours a day, and newborns may sleep up to twenty hours. Your little one has not yet distinguished between day and night; they alternate between sleep and wake phases, which at this age are relatively short.

In the beginning, it is completely normal for your baby to wake up several times during the night—for example, when they are hungry, need to be changed, or want to be close to you. Even if the wake-sleep cycle stabilizes after a few months for most babies, sleep is constantly evolving. That’s why some nights can be more or less restless. Indeed, the many stages of development can be so exciting that your child processes them at night. Growth spurts can also potentially disrupt your little one's sleep. The good news? This period of restless nights is only temporary!

During the second year, the sleep needs of your little adventurer are already significantly lower: between ten and fourteen hours. At this age, they usually sleep through the night. However, they may have difficulty falling asleep independently. Therefore, it is important to establish a bedtime routine, because this provides structure for your little one, reassures them, and helps them fall asleep more easily. Of course, every family is different, which is why it's important to find the routine that best suits your little tribe. To give you some ideas, we've gathered a few suggestions to help you establish your evening rituals with baby.

7 tips to help your baby fall asleep more easily

1. Have sufficient physical activity

Parents know it: a child has more energy than an entire football team! ;) So, the more active the day has been, the easier it will be to put baby to sleep at bedtime. To ensure your little one is tired in the evening, it is important that they expend enough energy during the day—on average, 60 minutes—and that they are stimulated in a variety of ways. You will find plenty of ideas for sports activities in our article "". Napping also has an impact on nighttime sleep. To make sure your little one is tired at bedtime, ensure that there are at least four hours of wakefulness between waking from the nap and bedtime.

2. Establish the right routine

Since your little adventurer is not yet very comfortable with schedules, structuring their day and evening with a routine helps them understand the different parts of the day, including bedtime. Knowing what to expect reassures them and helps prepare them to go to sleep. Finding a routine that works for the whole family can sometimes take a little time. Try different rituals and let your little one participate in the decisions. Once you find the right routine that suits your child and you, stick to it as much as possible; it should always be the same. We tell you more in our article "".

Of course, there may be some exceptions, for example during your holidays, on special occasions, or when you are sleeping outside of your home. Nevertheless, try to maintain your little routines: the bath, putting on your , a story before going to sleep, singing a lullaby, or the small nightlight in the house will help your little one fall asleep.

3. Share your day

For many families, the evening routine begins with a bath and family dinner. Take these moments to talk with your little one about their day; the relaxed atmosphere will help them recall all the exciting adventures they've experienced.
Coloring also allows many children to express themselves and process all their experiences. If you notice that something is bothering your little explorer, spend some time with them before bedtime to discuss it. Reflecting on the day will help them let it out and have a good night.

4. Establish a relaxation period

When you play all day and learn many exciting things, it can be difficult to close your eyes and fall asleep. That is why it is recommended to establish a moment of calm relaxation so that your child can transition from an active phase to a rest phase. This prepares them to go to bed. You can, for example, read a story, sing a lullaby, or give a massage. This quiet moment has the benefit of soothing your little one and creating the right conditions for falling asleep.

5. Catch the sleep train

Your little one is having trouble falling asleep despite being tired? Most parents are familiar with this situation. It might be that your child didn’t go to bed on time. Although this isn’t always avoidable, try to pay attention to warning signals; if your little one is tired, they will show it to you. Yawning, rubbing their eyes or nose, red eyebrows, or slowing movements indicate that it’s time for your little adventurer to go to bed.

6. Create the right sleep environment

To help your little one fall asleep, it is essential to set them up in an environment conducive to sleep.

Therefore, their room should be painted in calming colors: neutral or pastel.
To avoid distractions and because their bed should be used exclusively for sleeping, avoid leaving toys nearby.
Of course, comfort objects and other sleep companions can help facilitate falling asleep.

7. Secure the baby

Falling asleep independently is a skill that can be learned and may take more time depending on the child. Even as your little one grows and becomes more independent, their need for affection, closeness, and security remains just as strong. An evening routine ending with a moment of affection, including hugs and kisses, will help your little explorer go to bed confidently. Also take the opportunity to address any fears they may have. Wishing them good night and reminding them that you will be there when they wake up will give them the confidence they need to fall asleep alone.

A structured bedtime routine with set hours should make the often difficult bedtime easier. However, it is not a guaranteed remedy for sleep difficulties. If your little one is not tired at the usual bedtime, it may be that their sleep cycle has changed or that they have slept a lot during the day. Adjustments may be necessary. Teething pain or other minor illnesses can also make nights more restless. If persistent sleep problems occur, do not hesitate to inform your doctor or pediatrician. We hope these little tips will make bedtime easier! :)