The Top 10 Sleep Mistakes Parents Make

Skipping the Bedtime Routine

Most people need time to wind down before bed, and babies are no different. A bedtime routine will not only help your little one get into relaxation mode before being placed in their crib, but it can also serve as a wonderful bonding experience for both of you.

"A bedtime routine is an easy strategy that makes a world of difference in how quickly your baby will settle to sleep and how much support [they'll] need to fall asleep," says Megan Faure, an occupational therapist and author of The BabySense Secret. "As time-consuming or rigid as it may feel, it saves you time and energy in the long run."

Thirty minutes to one hour before bedtime, begin your routine. Close the curtains, dim the room, grab a book, and prepare a feeding. Start with a warm bath, which can help soothe your little one. Then, take them straight to their room and dress them in the darkened room with soft music.

Feed your baby in your arms and then read them a story. Once you are finished, settle them into their bed.

Ignoring Your Baby's Sleep Cues

Babies and toddlers send out signals that they're getting tired and need to go to sleep, says Kim West, LCSW-C, author of The Sleep Lady's Good Night, Sleep Tight. Some of those cues include eye rubbing, yawning, slowed activity, whining and fussing, and loss of interest in people and play.

Keep an eye on your little one throughout the day, and chances are you'll see a pattern develop around when they need to nap and go to bed each night. If you can't see those signals, West suggests going to a quiet, dimly lit room and engaging in a gentle activity when you think sleep time is approaching—you just might see the signs start to appear.

If you're in a situation with an overtired and overstimulated little one, says Faure, remove them from the stimulation and take them to a quiet space and invest a little more time than you usually would in settling them into a drowsy state.

Creating Sleep Crutches

We get it: When it's 3 a.m., and you're utterly exhausted, you'll do pretty much anything to get your newborn back to sleep. This usually includes rocking, nursing, walking, swinging, singing, rubbing their back, etc. According to West, as your baby gets past 3 or 4 months, these simple habits become sleep crutches.

"These are not negative or bad behaviors, but they become a problem—or a crutch—when they're so closely linked in the child's mind with slumber that [they] cannot drift off without them," she says.

This means that each and every time your baby wakes up—and we all wake up several times throughout the night—they will need you to rock, nurse, swing, or sing them back to sleep. So, although you can engage in these activities, you shouldn't let your child fall completely asleep to them.

The key is to put your baby to bed drowsy but awake so that they'll learn to fall asleep on their own.

Switching From Crib to Big-Kid Bed Too Soon

"This is a classic mistake parents make," says Faure, who advises not transitioning to a big kid bed until your toddler attempts to climb out of their crib on their own and are at risk of hurting themselves. Until then, "a crib's sides provide a very useful barrier at a time when your baby cannot understand or obey verbal boundaries (such as 'Stay in your bed')," she adds.

If you are ready to transition your toddler to a big kid, West says there are two main ways you can approach the change:

• The cold turkey method: Simply remove the crib and replace it with the new bed. Just be sure to have guard rails on both sides (or if the bed is against the wall, place the rail on the open side).
• The gradual approach: Start by leaving the crib rail down, with a stool at the side so your child can get out by themselves and some pillows near the crib in case they fall out.

Another version of the gradual approach includes both the crib and the new bed. "If you can fit the new bed and the crib in the same room, you can start with reading books on the bed or have [them] nap in the bed," explains West. "Then pick the big night where [they] sleep in the bed at night." Once your child is sleeping in their big kid bed for naps and nights, you can remove the crib.

Whichever method you choose, explain to your child that they should not get out of bed without you. But just in case, be sure to childproof the room and consider putting a gate up at the bedroom door so you don't have to worry about your child getting up to explore in the middle of the night.

You can make the transition fun by letting your little one choose their own quilt and sheets for the new bed, but resist the urge to lie down with them at night. "You may find yourself stuck there for months and even years!" says West.

Putting Them To Sleep Wherever You Are

No one wants to be held captive to their child's sleep schedule, but the simple truth is that naps in the stroller, car seat, or high chair don't give your baby the restorative sleep they need. And if your baby naps too close to bedtime, it can also throw off their evening schedule.

To develop good sleep habits, your baby should have a familiar sleep zone, preferably a bassinet or crib where they sleep at night and take a majority of their naps. You can work around this rule in the case of important events and appointments, but most of the time, you should try to stay consistent.

Try to run errands in between naps. And if you are going out at night, get a babysitter or a family member to help out so your baby isn't falling asleep overtired in an unfamiliar environment.

Not Sticking With a Sleep Schedule

Consistency is key with children, especially when it comes to sleep, says West. "They need regular naptimes and reasonably regular bedtimes to regulate day and night hormone cycles—and their little hearts and minds need the predictability to feel secure."

Lisa Meltzer, PhD, a pediatric-sleep specialist at National Jewish Health in Denver, agrees: "Sleep schedules are very important for setting our internal clocks. A consistent sleep schedule will help a child get sleepy and fall asleep around the same time every day. If the schedule is constantly changing, it's like flying back and forth across time zones every night; the body doesn't know when to fall asleep."

"Bedtime struggles often result from an inconsistent schedule as parents may be trying to put their children to bed too early (when the child isn't tired) or too late (when the child is overtired)," Dr. Meltzer adds.

Regular sleep is important for healthy growth; in fact, studies have shown that when babies don't get enough sleep, creating a sleep deficit can lead to behavioral problems by the time they reach age 7.

Of course, there's room for some flexibility. Some days, your child will nap more, and others, they will nap less. "As you learn to read [their] sleep cues and recognize [their] sleep windows, you'll be able to adjust the schedule more easily," says West.

If your little one is content, you probably have a good sleep schedule going on. If they're fussy and demanding, they may need longer naps, an earlier bedtime, a later wake-up, or all of the above.

Letting Them Stay Up Late, Hoping They'll Sleep In

It sounds like a good idea—after all, when teens go to bed late, don't they want to sleep until noon the next day? Unfortunately, that just doesn't work for little ones.

"Again, the internal clock is a powerful force that typically wakes young children up around the same time every morning, no matter what time they go to sleep at night," says Dr. Meltzer. "So parents who let their child stay up late are simply asking for an overtired child the next day."

Instead, keep a set bedtime to make sure your child gets the sleep they need each night. According to the National Sleep Foundation, infants need 10 to 15 hours of sleep—toddlers need 11 to 14 hours, and preschoolers need 10 to 13 hours of sleep each night.

While some little ones are just early birds, if your little one is suddenly getting up way too early (before 6 a.m.), it could be a sign that your child is going to bed too late. Try putting them to bed 30 minutes or even an hour earlier.

Making Sleep Decisions in the Middle of the Night

Let's face it: It's hard to make wise decisions at 2 a.m. And those middle-of-the-night wakings are usually when parents make their biggest sleep mistakes. According to West, one of the biggest is reactive co-sleeping. "This is when a family co-sleeps because it's the only way to get their child to sleep, not because they've made a decision to co-sleep as a family," says West.

This is also the time when sleep crutches are relied upon. "Parents inadvertently create more crying by giving up and resorting to their original sleep crutch after a certain amount of time," says West. "For example, 'I let him cry for 30 minutes and then got him out and rocked him to sleep because I couldn't take it anymore.'"

In these cases, the baby learns that if they cry, you'll eventually give them what they want, and you'll have to do it again and again when they wake up throughout the night.

When you get to the point of sleep deprivation where you feel you're not making good sleep decisions for your child, ask for help. Studies have shown new parents can expect their sleep to be disrupted for up to six years after the birth of their first child, making sleep deprivation a serious health concern.

Having someone else get up in the middle of the night occasionally will give you the chance to get some extra sleep, ensuring that you're making the best choices when it's your time to wake up!

Not Being on the Same Page

"Parents must be a united front when it comes to improving their child's sleep," says West. "You need to agree on what tactic you're going to use to help your child learn to self-soothe and get a good night's rest. It's OK for your routines to be slightly different, but the big decisions need to be agreed upon in advance."

Those decisions include what time your baby needs to go to sleep and whether you're going to rely on any sleep crutches to get them to sleep. That means one parent can't decide that rocking the baby to sleep is OK if the other parent doesn't want to do it at bedtime and throughout the night.

Being exhausted can make anyone cranky and decision-making more difficult, especially for parents. Sit down together and figure out what works for both of you. Remember: Being consistent every night is imperative to the sleep process.

Giving Up Too Soon

It's never too late to change bad sleep habits, but parents need to practice patience. "Expecting quick results when trying to change a habit you've created with your child for months and often years is not realistic," says West. "Parents need to dedicate two to three weeks to sleep coaching to see significant changes in night sleep and naps."

Some parents fall into the trap of believing that their child's sleep habits will change on their own and that they just have to endure sleep deprivation in the meantime. That's simply not true, says West.

With time and effort on your part, your baby—and the rest of the house—will soon be sleeping peacefully throughout the night. Trust us, any work you need to put into it will be well worth it.