Guide: Understanding sleep

0-2 years: Very predictable routines and emotional security

What they need: Very predictable routines, emotional security, associating sleep with calm.

Recommended routine (15-20 min):

1. Gentle notice: "Now we're going to sleep"
2. Diaper change / pajamas
3. Dim light and quiet environment
4. Song or short story
5. Hug and to bed

Key points: Same time every day, avoid overstimulation before sleep, put to bed when drowsy but awake.

Avoid: Always sleeping in arms, screens before sleep.

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3-4 years: Clear structures and participation in the routine

What they need: Clear structures, participating in the routine, feeling control and security.

Recommended routine (20-25 min):

1. Notice 10 minutes before
2. Bathroom and teeth
3. Put on pajamas
4. Short story
5. Talk about the day (1 good thing)
6. Kiss and final phrase

Recommended phrase: "Good night, I love you, it's time to rest"

Key points: Same routine always, give small choices (e.g.: which story?), room with soft light.

Avoid: Constant negotiations, extending the routine every day.

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5-6 years: Progressive autonomy and consolidated habits

What they need: Progressive autonomy, responsibility, consolidated habits.

Recommended routine (20-30 min):

1. Prior notice
2. Full hygiene (bathroom + teeth)
3. Prepare clothes for the next day
4. Quiet reading
5. Brief conversation about the day
6. Final ritual and lights out

Key points: Encourage autonomy (doing things alone), regular schedule, relaxed environment.

Avoid: Screens before sleep, exciting activities.

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Motivation system

Weekly star chart: 5 stars = reward (choose a family activity).

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General tips

• Consistency every day
• Calm from adults
• Short and clear routines
• Anticipation
• Avoid shouting or tensions

Sleeping well isn't just resting. It's creating a space of safety, bonding, and emotional well-being.