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December 16, 2025The Pop-up Nursery Team5 min read

The Science of Early Years Sleep: Supporting Healthy Rest for Growing Minds

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As early years professionals and parents ourselves, we understand that sleep isn't just rest time – it's when young children's brains do some of their most important work. Understanding the science behind early years sleep can help parents create routines that support their child's development, behaviour, and wellbeing.

Why Sleep Matters for Young Children

Brain Development During Sleep

While children sleep, their brains are:

  • Consolidating memories from the day's learning
  • Processing emotions and experiences
  • Growing new neural connections rapidly
  • Clearing toxins that build up during waking hours

Impact on Daily Functioning

Quality sleep directly affects:

  • Attention and concentration abilities
  • Emotional regulation and behaviour
  • Physical growth and immune function
  • Learning capacity and memory formation

Age-Appropriate Sleep Needs

Sleep Requirements by Age

  • 12-18 months: 11-14 hours total (including 1-2 naps)
  • 18 months-3 years: 11-14 hours total (including 1 nap)
  • 3-5 years: 10-13 hours (may still need quiet time)
  • Individual variation: Some children need slightly more or less

Signs of Adequate Sleep

Children who are getting enough sleep typically:

  • Wake up naturally or easily
  • Are alert and engaged during the day
  • Have stable moods and emotions
  • Fall asleep within 20-30 minutes of bedtime

The Science of Sleep Cycles

Understanding Sleep Architecture

Young children experience:

  • Lighter sleep phases where they're easily woken
  • Deep sleep phases crucial for physical growth
  • REM sleep important for brain development and learning
  • Shorter cycles than adults (45-60 minutes vs 90 minutes)

Why Children Wake at Night

Normal developmental reasons include:

  • Natural sleep cycle transitions
  • Brain development changes
  • Increased awareness of environment
  • Temporary disruptions during growth spurts

Creating Sleep-Supporting Environments

The Ideal Sleep Space

Physical environment:

  • Cool temperature (16-19°C)
  • Dark room with blackout curtains if needed
  • Comfortable, safe bedding
  • Minimal noise or consistent white noise

Safety considerations:

  • Clear crib or bed of loose items
  • Appropriate mattress firmness
  • Safe sleep position (back for babies)
  • Childproofed room for toddlers

Light and Circadian Rhythms

Supporting natural body clocks:

  • Bright light exposure in the morning
  • Dimmer lighting in the evening
  • Consistent daily light patterns
  • Limited screen exposure before bedtime

Building Effective Bedtime Routines

The Science of Routine

Predictable routines help by:

  • Triggering natural sleep hormones
  • Reducing anxiety and resistance
  • Creating positive sleep associations
  • Supporting the transition from active to calm

Components of Good Routines

Effective bedtime routines include:

  • Consistent timing and sequence
  • Calming activities (bath, stories, quiet play)
  • Connection time with parents
  • Gradual reduction in stimulation

Age-Appropriate Routines

Toddlers (1-3 years):

  • Start routine 30-45 minutes before sleep
  • Include physical care (bath, teeth, nappy)
  • Add 2-3 quiet, enjoyable activities
  • End with comfort and connection

Preschoolers (3-5 years):

  • Allow slightly longer routine time
  • Include some independence (choosing pyjamas)
  • Add reflection or gratitude sharing
  • Maintain consistent expectations

Managing Common Sleep Challenges

Bedtime Resistance

Understanding the behaviour:

  • Often peaks around 18 months-3 years
  • Can indicate overtiredness or under-tiredness
  • May be testing boundaries or seeking connection
  • Sometimes relates to developmental leaps

Supportive strategies:

  • Ensure age-appropriate bedtime
  • Build in extra connection during routine
  • Stay calm and consistent with boundaries
  • Address any underlying anxieties

Night Wakings

Developmental perspective:

  • Very common in early years
  • Often temporary during growth phases
  • May increase during times of change
  • Usually resolve with consistent response

Helpful approaches:

  • Respond calmly and briefly
  • Avoid creating new sleep associations
  • Ensure daytime needs are met
  • Consider environmental factors

Naps and Daytime Sleep

The Importance of Naps

Daytime sleep helps:

  • Prevent overtiredness
  • Support afternoon learning and behaviour
  • Consolidate morning experiences
  • Maintain energy for evening activities

Transitioning Away from Naps

Signs a child may be ready:

  • Consistently refusing naps
  • Taking very long to fall asleep at night
  • Still happy and regulated without napping
  • Usually happens between 3-5 years

Supporting the transition:

  • Introduce quiet time instead
  • Temporarily earlier bedtime
  • Watch for signs of overtiredness
  • Be flexible during adjustment period

Sleep and Emotional Regulation

The Sleep-Emotion Connection

Poor sleep affects:

  • Ability to manage frustration
  • Emotional resilience and flexibility
  • Social interactions and friendships
  • Response to daily challenges

Supporting Emotional Sleep Needs

  • Provide extra comfort during difficult periods
  • Address fears or anxieties about bedtime
  • Maintain routines during emotional disruptions
  • Use connection to build sleep confidence

Nutrition and Sleep

Foods That Support Sleep

Helpful options:

  • Complex carbohydrates (whole grains)
  • Foods with natural melatonin (cherries, oats)
  • Calcium-rich foods (milk, yogurt)
  • Light protein for sustained blood sugar

Timing of Meals and Snacks

  • Avoid large meals close to bedtime
  • Offer light snack if child is hungry
  • Limit caffeine (chocolate, some sodas)
  • Ensure adequate daytime nutrition

When to Seek Support

Consulting Healthcare Providers

Consider professional advice if:

  • Sleep difficulties persist despite consistent efforts
  • Child shows signs of sleep disorders
  • Daytime behaviour is significantly affected
  • Family stress around sleep is high

Sleep Disorders in Young Children

Possible concerns:

  • Sleep apnea or breathing difficulties
  • Persistent night terrors or nightmares
  • Extreme difficulty falling or staying asleep
  • Excessive daytime sleepiness

Our Approach to Sleep Support

When we open in 2026, our sleep-supporting approach will include:

  • Understanding individual needs - recognising that every child's sleep patterns are unique
  • Consistent routines - maintaining predictable rhythms that support home schedules
  • Sleep-friendly environment - creating spaces that naturally promote rest and calm
  • Family partnerships - working together to support healthy sleep habits

Remember, good sleep is an investment in your child's development, learning, and wellbeing. Small, consistent changes can make a significant difference to the whole family's quality of life.

Looking for childcare that understands the importance of rest and supports healthy sleep routines? Join our waiting list to learn more about our approach to sleep and wellbeing when we open in 2026.