Unlocking Better Sleep: Understanding Your Child’s Sleep Cycles

As parents, we’re always on a mission to help our little ones sleep better, and understanding their sleep cycles can be a game changer. Sleep isn’t a one-size-fits-all process—it’s actually made up of various stages that cycle throughout the night (and day). By knowing how these stages work, you can better support your little one's sleep and work towards longer, more restorative stretches for them (and you!). Let’s break down the science behind sleep cycles and why they matter.

What are sleep cycles?

A sleep cycle is a series of stages that the brain and body go through while sleeping. For babies and younger children, each sleep cycle lasts around 45 to 60 minutes. As they grow, these cycles extend to about 90 minutes in older children and adults.

During a single night’s sleep, your child will go through several sleep cycles, each one consisting of stages that range from light to deep sleep, followed by a period of REM (Rapid Eye Movement) sleep. Understanding these stages is key to knowing how your child sleeps and when they might wake up. As you probably know, your child’s sleep isn’t constant; it’s made up of cycles, moving between lighter and deeper stages of sleep. Each cycle lasts around 45-60 minutes for babies and 90 minutes for older children.

Stage 1 & 2: Light sleep

Light sleep is the first phase of sleep—this is where the sleep process begins. During this stage, your child may still stir or twitch, and it’s easy for them to wake up. They’re still not fully relaxed, and the body is preparing for deeper stages of sleep. Stage 1 lasts 1-2 minutes, and Stage 2 lasts 10-20 minutes. During this time, your child’s eye movement slows, heart rate decreases, and body temperature drops. Even though it’s light, this stage is essential for processing memories and emotions. However, this can also be the most frequent time for wake-ups, especially if there are external disruptions or your child is still learning to link their sleep cycles.

Stage 3 & 4: Deep sleep

Deep sleep is often referred to as “slow-wave sleep” or “non-REM sleep.” This stage is crucial for physical restoration and growth. During deep sleep, the body works on repairing tissues, building muscle, and supporting immune function. This is when growth hormones are released, making it particularly important for growing children. Stage 3 lasts around 20-30 minutes, which is the deepest phase of non-REM sleep, while Stage 4 lasts around 30-45 minutes.  For parents, deep sleep can be the best stage to attempt a transfer from your arms to the cot. Additionally, this is the stage most toddlers are in when they experience night terrors which explains the disorientation that often accompanies them.

REM Sleep: Dream time

The final stage of the cycle is REM sleep, which is characterized by rapid eye movement. This is where dreaming occurs, and the brain is highly active, even though the body remains still. REM sleep plays a key role in cognitive development, helping the brain process emotions, consolidate memories, and support learning. REM sleep is shorter at the beginning of the night and lengthens with each cycle, which is why understanding sleep cycles can help you anticipate and manage night wakings. REM sleep is also a sleep stage we want to achieve with consolidated 2-2.5-hour sleeps in younger children to help support their development.

Why do sleep cycles matter?

Sleep cycles are essential because they influence how easily your child wakes up, how well they stay asleep, and how rested they feel the next day. By understanding the timing and patterns of these cycles, you can help your child move seamlessly between them, reducing wake-ups and ensuring a more restful night’s sleep. For instance, if your child wakes up between cycles (which is very common), you can gently help them settle back to sleep by using soothing techniques or adjusting their sleep environment to make it easier for them to transition into the next cycle.

Supporting longer sleep

Once you’re familiar with how sleep cycles work, you can start making adjustments that encourage your child to sleep for longer stretches. Whether it’s by creating a calming bedtime routine, ensuring their sleep space is ideal, or using gentle settling techniques, you can guide your child to link their sleep cycles together. The goal is to help your child feel secure and well-rested, promoting longer periods of uninterrupted sleep. This understanding also allows you to respond better to night wakings, knowing when your child needs a quick comforting hand or when they are cycling through their natural sleep patterns.

Why I base my recommended routines on sleep science

As a Family Sleep and Wellness Coach with a medical background, I’m passionate about basing my sleep coaching on sleep science. Sleep science is at the core of how I design personalised routines and nap recommendations for children. By focusing on the biological rhythms that drive sleep, I can create solutions that align with your child’s natural sleep patterns, ensuring that they get the most restorative sleep possible. My approach isn’t about quick fixes but about respecting your child’s development. Understanding sleep cycles allows me to guide parents in creating routines that work harmoniously with their child’s unique sleep needs, leading to better sleep outcomes for the whole family.

Final Thoughts

Learning about sleep cycles is a valuable tool for any parent. By recognizing these patterns, you can better support your child’s sleep needs, helping them (and yourself!) achieve more restorative rest. The key to better nights often lies in working with your child’s natural sleep rhythm, and understanding these cycles is the first step. Want to work with me to make the most of your child's natural rhythms? You could start with a free 15min Discovery call, download an e-guide, or dive right in and book a personalised 1:1 support package.