Herbie Murray
As babies grow, their sleep patterns change, and parents often wonder about the ideal sleep schedule for their 10-month-old. At this age, babies are reaching major cognitive and motor development milestones, which can impact their sleep. The 10-month mark is also a typical time for sleep regression, a normal setback where babies may struggle to sleep or refuse to nap. So, what's the best sleep schedule for a 10-month-old, and how can parents cope with sleep challenges?
| Characteristics | Values |
|---|---|
| Total Sleep | 13.5 hours |
| Night Sleep | 10-12 hours |
| Daytime Sleep | 2-3 hours |
| Number of Naps | 2 |
| Awake Time Before Sleep | 3-4 hours |
| Bedtime | 7:00-8:00 pm |
| Sleep Training | Challenging |
| Separation Anxiety | Increased |
| Distraction During Feeding | Increased |
| Sleep Regression | Common |
| Sleep Aids | Pacifier |
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Recommended bedtime
A 10-month-old baby typically needs 11 to 12 hours of sleep at night. This means that bedtime should be 12 to 13 hours after they wake up in the morning. For example, if your baby wakes up at 6:30 am, their bedtime should be between 7:00 and 8:00 pm.
However, it's important to remember that every baby is different, and sleep needs can vary. Some babies may nap more than average during the day, resulting in shorter nighttime sleep. As long as your baby averages at least 10 hours of sleep each night, this is usually okay.
To promote healthy sleep habits, it's recommended to establish a consistent bedtime routine. This includes maintaining a predictable schedule, with naps and bedtime occurring at roughly the same time each day. By 10 months, your baby should be falling asleep independently, without requiring feeding or rocking to sleep.
Additionally, at this age, your baby may experience separation anxiety, which can impact their sleep. You can help them cope by offering a transitional object, like a favourite small, snuggly item. It's important to be consistent in the way you provide comfort. If they cry, it's fine to reassure them, but try to avoid forming new habits that may make it harder for them to fall asleep without you.
Finally, if your baby is struggling with sleep, you might consider sleep training. This can help them learn to self-soothe and fall asleep independently, resulting in longer and more restful sleep for both you and your baby.
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Sleep training
At 10 months old, babies typically need 11 to 12 hours of sleep at night, in addition to two naps during the day, totalling 2 to 3.5 hours of sleep. Ideally, each nap should be longer than one hour but not exceed two hours. Bedtime should be between 7:00 and 8:00 pm, as this helps babies fall asleep quickly and minimises night wakings.
Create a Relaxing Bedtime Routine:
Establish a consistent and calming bedtime routine to help your baby wind down at the end of the day. This could include activities such as bathtime and teeth brushing. By following the same routine each night, your baby will learn that it's time to relax and prepare for sleep.
Optimise the Sleep Environment:
Make sure your baby's sleep space is comfortable, dark, and free from distractions. A soothing environment will help your baby fall asleep and stay asleep, reducing bedtime protests and night wakings.
Manage Separation Anxiety:
If your baby is experiencing separation anxiety, offer a transitional object, such as a favourite small, snuggly item. Cuddling something familiar can provide comfort and make it easier for your baby to fall asleep independently. Be consistent in how you offer reassurance, gradually reducing the amount of comfort provided each night.
Choose a Sleep Training Method:
There are various sleep training methods available, such as the "cry it out" (CIO) method or the Ferber method. Some methods are more gradual and focus on reducing crying, while others are faster but may involve more tears. Choose an approach that aligns with your parenting style and your child's temperament.
Stick to a Schedule:
Maintain a predictable sleep schedule by offering naps and bedtime at the same time each day. This helps regulate your baby's circadian rhythm, making it easier for them to fall asleep and improving sleep quality.
Manage Sleep Regressions:
Sleep regressions can occur at any age, including at 10 months. If your baby is going through a sleep regression, be patient and consistent. You may need to re-train or adjust your sleep training approach, but don't give up on your sleep goals.
Remember, every baby is unique, and you know your child best. Trust your instincts and adapt these tips to fit your family's needs. Sleep training can be challenging, but with consistency and dedication, you can help your 10-month-old develop healthy sleep habits.
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Separation anxiety
A 10-month-old baby typically sleeps for about 14 hours a day, including two naps of one to two hours each. The morning nap usually comes around three hours after the baby wakes up, and the afternoon nap should follow after 3.5 hours of waking from the first nap. Most 10-month-olds need 11-12 hours of sleep at night, so bedtime should be 12-13 hours after they wake up in the morning.
However, every baby is unique, and sleep needs vary. Some babies may nap more than average, while others may have lower sleep needs. It's important to prioritize a consistent sleep schedule, offering naps and bedtime at the same time each day. A predictable routine helps keep your baby's sleep pressure and circadian rhythm aligned for easier naps and bedtime.
At 10 months old, your baby is reaching significant milestones in cognitive and motor development, such as crawling, pulling up, making word-like sounds, and learning to walk. These developmental leaps can sometimes disrupt their sleep. Additionally, your baby may be experiencing separation anxiety, which can also impact their sleep patterns.
- Play peekaboo or hide-and-seek: These games help your baby understand that when you leave, you will come back, and it can be a fun experience rather than a distressing one.
- Encourage independence and exploration: In safe environments, allow your baby to spend short periods alone in another room. Start with brief separations and gradually increase the time.
- Provide comfort objects: Loveys or comfort objects can be introduced to children over 12 months old and can be a great source of reassurance during separation anxiety.
- Maintain a consistent routine: Stick to your nighttime routine to provide predictability and security for your baby.
- Reassure and comfort: If your baby wakes up at night due to separation anxiety, go to them, offer calming words, and gently pat their back. Avoid picking them up, as it may reinforce the association between crying and getting embraced.
- One-on-one time: Spend intentional 1-on-1 time with your baby, even if it's just a few minutes. This extra connection can help them adjust to transitions and changes.
Remember, separation anxiety is a normal part of your baby's development, and it's a sign of the strong bond you share. With patience, understanding, and the right strategies, you can help your baby navigate through this phase and improve their sleep patterns.
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Daytime sleep
A typical sleep schedule for a 10-month-old includes two naps during the day: a morning nap and an afternoon nap. Each nap usually lasts around 1-2 hours, and the total daytime sleep should not exceed 2.5-3.5 hours to ensure a good night's rest. If your baby takes longer naps during the day, you can expect their nighttime sleep to be shorter.
The wake window, or the time your baby stays awake between naps and bedtime, is an important factor in their sleep schedule. For a 10-month-old, the wake window is typically 3-4 hours. If your baby stays awake too long, they might become overtired, leading to more night wakings or shorter naps. On the other hand, if the wake window is too short, they may not be tired enough for a restful nap.
Some babies may start resisting the afternoon nap, indicating that they are adjusting to their changing sleep needs. To manage this, you can consider shortening the morning nap slightly to ensure your baby is tired enough for the afternoon nap. For example, if your baby usually naps for 1.5 hours in the morning, reducing it to 1 hour might help improve their afternoon nap.
It's important to maintain consistency in your baby's sleep schedule. A predictable routine helps regulate their internal clock, making it easier for them to fall asleep and stay asleep. Additionally, be mindful of any signs of separation anxiety, which is common at this age, and try to minimize stimulation during feeding times to ensure they are getting enough daytime calories to support their night sleep.
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Sleep regressions
A 10-month-old baby typically needs around 13.5 hours of sleep per day, including 11–12 hours of nighttime sleep and 2–3 hours of daytime sleep. Most 10-month-olds take two naps a day, with each nap lasting about 1–2 hours. The optimal awake time for a 10-month-old is around 3 to 3.75 hours, with the longest window of awake time before bed.
Sleep regression can occur at any age and is used to describe a temporary disruption in a child's sleep patterns, such as increased night wakings, shorter naps, or resistance to bedtime. This is common during periods of developmental milestones, such as learning new skills or experiencing separation anxiety. During sleep regression, it is important to maintain consistency and establish healthy sleep habits.
Sleep regression at 10 months can be attributed to various factors, including:
- Developmental milestones: The brain of a 10-month-old baby is rapidly developing, acquiring new skills, and experiencing heightened curiosity about their surroundings. This cognitive development can lead to sleep taking a back seat.
- Separation anxiety: As babies around this age develop object permanence, they may experience heightened separation anxiety, making it challenging for them to fall asleep or return to sleep independently.
- Increased distractions: A 10-month-old baby is more prone to distractions during feedings and nap times due to their growing awareness of their environment.
- Sleep associations: If a baby has developed sleep associations, such as relying on being rocked or fed to fall asleep, they may struggle with shorter naps and more frequent night wakings when these associations are not consistently met.
- Nutrition: If your 10-month-old is waking up very early in the morning, consider an early morning feed to prevent hunger-induced wakefulness at undesirable hours.
To address sleep regression, consistency is key. Establish a consistent yet flexible daily routine, including a sleep schedule tailored to your baby's needs. Encourage independent sleep habits and provide opportunities for your baby to practice their developing skills during the day, reducing the excitement associated with these milestones at night. Additionally, ensure that your baby's environment is conducive to sleep, minimising stimulation during feeding times and before bed.
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Frequently asked questions
A bedtime between 7:00-8:00 pm is recommended for 10-month-olds. This helps them fall asleep quickly and minimises night wakings. However, if your baby is sleeping well with a different bedtime, there is no need to change it.
Most 10-month-olds need around 13.5 hours of total sleep per day, including 11-12 hours of nighttime sleep and 2-3 hours of daytime sleep. However, sleep needs can vary, and some babies may need as little as 10 hours of nighttime sleep.
Most 10-month-olds take two naps per day, with a morning and an afternoon nap. Each nap should be around 1-1.5 hours long.
A wake window is the amount of time your baby is awake between naps or between their last nap and bedtime. The typical wake window for 10-month-olds is about 3-4 hours.
At 10 months old, babies are reaching major developmental milestones, such as crawling, pulling up, and learning to walk. These milestones can disrupt their sleep patterns. Additionally, separation anxiety can lead to new sleep behaviours, such as crying at bedtime and difficulty falling back to sleep. Sleep training at this age can also be challenging due to their sharper memory and increased attachment to caregivers.
