Miya Pearson
Many parents of 11-month-olds experience sleep challenges, with some babies resisting or skipping naps, or waking up frequently during the night. While there is no predetermined timeline for poor sleep, there are several reasons why your 11-month-old may be experiencing sleep regression. For instance, your baby may be dealing with separation anxiety, or they may be learning new motor skills and want to practice them instead of sleeping. Additionally, if your baby is used to being fed, rocked, or soothed to sleep, they may struggle to fall asleep independently. To improve your baby's sleep, you can try sleep training methods such as revamping their bedtime routine, gradually reducing their dependence on nighttime feeds, and encouraging self-soothing techniques.
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Sleep regression
At 11 months, your baby is likely to be tackling major milestones like crawling, standing, or taking their first steps. They are also making huge strides in cognitive development, such as learning to imitate sounds, say "mama" or "dada", and understanding that you still exist when you're out of sight. All this growth demands a lot of energy, both physical and mental, and it can disrupt their sleep.
Sleep onset associations may also translate to other sleep challenges, like increased overnight waking and less sleep overall. If your baby isn't eating enough breast milk/formula or solid food throughout the day, this may lead to increased night waking and/or short naps.
The 11-month sleep regression usually lasts anywhere from 2 to 6 weeks, though it can vary depending on your baby's temperament, developmental milestones, and sleep habits. If your baby's sleep issues are caused by something temporary, like a cold or teething, they'll likely bounce back within a week. But adjusting to a change in their sleep routine may take a bit longer. While it can feel like forever, this phase is temporary, and with some consistency and patience, your baby will soon settle back into a more predictable sleep routine.
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Separation anxiety
If your 11-month-old is experiencing separation anxiety, they may be waking up more frequently overnight. They might cry out for you when you leave the room during their bedtime routine or insist that you stay with them while they fall asleep. They may also start taking short naps or struggle to fall asleep at nap time.
To help your baby deal with separation anxiety, you can try playing games like peek-a-boo or "I'll Be Right Back" to teach them that even if you're out of sight, you'll come back. Maintaining a consistent sleep schedule and bedtime routine is important, as well as giving your baby extra cuddles and kisses during the day. You can also leave something with your baby that they find comforting, such as a piece of your clothing or their favourite toy. Talk to your baby about what you'll do together in the morning, and practice relaxation techniques like replacing frightening thoughts with calming images.
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Hunger
Sleep regression is common in 11-month-old babies, but it is not a predetermined timeline for poor sleep. Hunger is one of the many reasons why an 11-month-old baby may experience sleep challenges.
If your 11-month-old baby is night-weaned and wakes up too early in the morning, try offering more calorie-rich and nutrient-dense foods during the day. This can help them stay full for longer and sleep through the night. You can also push dinnertime and bedtime a little later in the evening to help them wake up later in the morning.
If your baby is still waking up frequently at night to have milk, it may be a sign that they are not getting enough calories and nutrients during the day. Try offering more calorie-dense foods or increasing the amount of breast milk or formula they receive during the day.
It is important to note that the recommended sleep for 11-month-old babies is 12-16 hours per day, including a stretch of 9-12 hours at night. Most babies at this age still take two naps per day, ranging from 30 minutes to 2 hours. If your baby is not getting enough sleep, it can lead to overtiredness, which can further contribute to sleep challenges.
To help your baby through this phase, you can try implementing a bedtime routine with activities like a warm bath and reading to signal sleep time. It is also important to be patient and flexible, as sleep regression is temporary, and your baby's sleep patterns should improve within a few weeks.
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Inconsistent bedtime
If your 11-month-old is not sleeping well, inconsistent bedtimes could be a contributing factor. Establishing a consistent bedtime routine is crucial for improving your baby's sleep. Consistency in bedtime routines helps to set your baby's body clock, enabling them to sleep at the same time each day.
The ideal bedtime for an 11-month-old baby is generally between 6:30 PM and 8 PM. However, it is recommended that you settle into a specific bedtime and maintain a consistent routine. Minor variations of up to 15 minutes each night are acceptable. For example, if you choose a 7 PM bedtime, it is advisable to keep your baby's bedtime within the 7 PM to 7:15 PM range.
Creating a calming and consistent bedtime routine can help your baby understand what to expect and signal that it's time to sleep. This routine might include activities such as a warm bath and reading a book. It is essential to use behavioural and environmental cues to help your baby relax and prepare for sleep, as their comprehension is still limited at this age.
Additionally, it is important to address separation anxiety, which is common at 11 months. You can practice brief separations during the day and provide transitional objects, such as a pacifier, at bedtime to help your baby self-soothe.
Remember that every baby is different, and it is normal for sleep patterns to vary. However, by establishing a consistent bedtime routine and addressing any separation anxiety, you can help improve your 11-month-old's sleep.
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Poor sleep habits
While there is no evidence that all 11-month-old babies will experience a sleep regression, many babies may experience sleep challenges at this age. This is due to a variety of factors, including the development of new skills, the need for a schedule adjustment, and hunger.
If your 11-month-old baby is waking up too early in the morning, it may not be due to a sleep regression. Instead, it could be a result of their sleep habits. For example, if you have been helping your baby fall asleep by rocking or nursing them, they may have become accustomed to this and now struggle to sleep independently. After the age of 5 months, most babies are ready to sleep on their own, and they tend to sleep better when they do so.
If your baby is still napping twice a day, it may be helpful to adjust their nap schedule to prevent overtiredness. The recommended wake window for 11-month-olds is 2.5-3.5 hours, which means they should be awake for this duration between sleep periods. This helps babies nap longer and sleep for longer stretches at night. However, it is important to remember that every baby is different, and their sleep patterns may vary slightly.
If your baby is resisting naps or frequently waking up overnight, it could be a sign of an "11-month nap regression." At this age, babies may begin to need longer stretches of awake time before and after their two daily naps. They may outgrow their previous wake window of 3-3.5 hours, which is a normal part of their development.
To help your baby through this challenging phase, consider implementing the following strategies:
- Establish a soothing bedtime routine: Engage in activities such as a warm bath or reading to signal that it is sleep time.
- Offer reassurance: Allow your baby to self-soothe for a few minutes before offering comfort, encouraging their self-soothing skills.
- Adjust nap schedules: Monitor and adjust daytime naps to prevent them from becoming overtired.
- Encourage healthy sleep habits: Focus on positive sleep habits to reduce the chances of sleep issues as your baby grows.
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Frequently asked questions
It is normal for 11-month-olds to sleep 10-12 hours at night. If your baby is not sleeping through the night, they might be hungry. Try adding more calorie-rich, nutrient-dense food to their diet during the day.
If your 11-month-old is resisting sleep, they might benefit from a longer wake window. At this age, wake windows are typically between 3-4 hours. You can also try sleep training, which involves letting your baby self-soothe and fall asleep independently.
A bedtime routine might include a bath, a story, and some quiet time. Put your baby in their crib when they are drowsy but still awake. If they cry, stay away for a few minutes to see if they settle. If the crying continues, soothe your baby without picking them up.
Most 11-month-olds take two naps per day, totalling about 2.5-3 hours. Each nap should be at least 1 hour long. Try to stick to a consistent nap schedule, offering naps at the same time each day.
Separation anxiety is a common issue for 11-month-olds. Establishing a peaceful bedtime routine can help reduce anxiety. You can also try the '21 Days to Peace and Quiet' program, which offers strategies to reduce separation anxiety.
