What is sleep latency?
Sleep Latency…this isn’t something that is talked about that frequently, but it is so important and can often help us identify areas that may need some tweaking with our baby's sleep!
In this blog, I am going to explain what sleep latency is, what is considered “normal” for babies, what taking “too long” or “too short” to fall asleep may mean, and some strategies to help your little one fall asleep within a good range!
What is sleep latency?
It is the amount of time that it takes for us to fall asleep! (meaning, from the time baby is put in the crib until they fall asleep!) Ideally, we want our babies to fall asleep within 6-30 minutes.
Why is this? If babies fall asleep faster than 5 minutes AND are having fragmented sleep at night or naps, it can be a sign of overtiredness, which can make it harder for babies to fall asleep and stay asleep. It can also lead to drowsiness which can create a sleep prop association also. If babies are taking longer than 30 minutes to fall asleep, it can be a sign that your baby is not tired enough or they don’t have enough sleep pressure built up. This can also be a sign to us to increase their wake time or push bedtime a little later!
What is considered a normal sleep latency for Babies?
Babies have different sleep needs and patterns compared to adults, so their sleep latency can vary widely. According to the American Academy of Sleep Medicine, it is normal for infants to take between 10 and 30 minutes to fall asleep. However, some babies may take longer or shorter amounts of time to fall asleep. This can absolutely be fine as well. However, if a baby is falling asleep too quickly or too slowly AND having fragmented naps and nighttime sleep or early morning wakings, it could be a sign of overtiredness, under-tiredness, or needing a schedule change. (more on this later!)
Factors that can affect sleep latency in babies include age, sleep environment, feeding schedule, and individual temperament. For example, newborns may take longer to fall asleep because they have not yet developed a consistent sleep pattern, while older babies may have shorter sleep latency times as they become more familiar with their sleep routines. Just like as an adult, you probably generally take the same amount of time to fall asleep each night because your body has grown accustomed to your sleep routines.
What can a “too long” or “too short” sleep latency mean?
Too fast (under 5-10 minutes)
If babies fall asleep faster than 5 minutes AND are having fragmented sleep at night or naps, it can be a sign of overtiredness, which can make it harder for babies to fall asleep and stay asleep. The overtiredness can also lead to drowsiness which can create a sleep prop association also which can also cause babies to fall asleep too quickly and have interrupted sleep! So what can we do to help this? Keeping appropriate wake time windows can be helpful to prevent overtiredness. Also ensuring your baby is using nothing to get drowsy will help them fully put themselves to sleep within the recommended time!
Too slow (over 30 minutes)
If babies are taking longer than 30 minutes to fall asleep, it can be a sign that your baby is not tired enough or they don’t have enough sleep pressure built up. So what can we do about this? If a baby is taking too long to fall asleep, it can sign to us to increase their wake time or push bedtime a little later!
Strategies to Help Babies Fall Asleep Within the Recommended Range
If you are concerned that your baby is falling asleep too fast or taking too long to fall asleep, there are several strategies you can try to help them fall asleep in the sweet spot!:
Establish a Consistent Sleep Routine: Having a consistent sleep routine for bedtime and nap time can help signal to your baby that it is time to sleep. Check out this post for an example routine!
Create a Soothing Sleep Environment: Make sure your baby's sleep environment is conducive to sleep. This includes keeping the room dark and quiet, and using a white noise machine to block out any distracting sounds.
Avoid Overstimulation: Avoid engaging in stimulating activities with your baby right before bedtime. This may include playing games or watching TV, as these activities can make it harder for your baby to wind down.
Experiment with Bedtime: Depending on your baby's sleep needs, you may need to adjust their bedtime. Some babies may fall asleep more easily if they are put to bed earlier or later, so experiment to see what works best for your little one. A lot of this is based off of their last nap time as well. For suggested waketime windows before bed, check out this post on my instagram!!
Consider Feeding and Nap Schedules: If your baby is taking too long to fall asleep, consider adjusting their feeding and nap schedules. It could be their last feeding of the day needs to be moved slightly earlier to avoid drowsiness. Naps are also an important part of nighttime sleep and helping to avoid overtiredness before bed.
Sleep latency is an important aspect of infant sleep and can be a helpful tool to navigate wake time windows and if we are catching our babies when they are “ripe and ready” for a nap or bedtime. By establishing a consistent sleep routine, creating a soothing sleep environment, avoiding overstimulation, experimenting with bedtime, and considering feeding and nap schedules, you can help ensure that your baby gets the sleep they need to grow and develop and falls asleep in that sweet spot for sleep latency!
As always, I am here if you have any questions or need assistance getting you and your baby the sleep you both deserve! Email me today!