The Ultimate Guide to Creating a Sleep Plan That Works for Your Family
Every family dreams of restful nights and easy bedtimes, but getting there can feel like solving a puzzle with missing pieces. If you’ve ever Googled “How to get my child to sleep” at 3 a.m., you know the overwhelming amount of advice out there. That’s where a personalized sleep plan comes in.
A sleep plan tailored to your family’s unique needs can make bedtime battles a thing of the past and transform sleepless nights into peaceful rest. Ready to get started? Here’s your ultimate guide to creating a sleep plan that works for your family.
Step 1: Understand Your Child’s Sleep Needs
Every child is different, but there are general guidelines from the American Academy of Pediatrics and the American Academy of Sleep Medicine to help you determine how much sleep your whole family needs. Understanding these needs is the foundation of a good sleep plan.
Ages 4-12 months: 12-16 hours (including naps)
Ages 1-2 years: 11-14 hours (including naps)
Ages 3-5 years: 10-13 hours (including naps)
Age 6-12 years: 9-12 hours
Age 13-18 years: 8-10 hours
Age 19-65 years: 7-9 hours
Pro Tip: Understanding your child’s sleep communication is key to a successful sleep routine.
Step 2: Establish Consistent Routines
Children thrive on predictability, and a consistent bedtime routine signals that it’s time to wind down.
Ideas for a Wind-Down Routine (2-3 is plenty, don’t feel pressured to do all 7):
A warm bath or quick wash-up (aka Pits ‘n Privates or Car Wash at our house)
Reading a favorite book.
Gentle stretches or calming activities.
Turning on white noise or dimming lights to create a sleep-friendly environment.
Talking about your day
Signing a song
Oral Story
Step 3: Set Realistic Boundaries
Clear boundaries around bedtime create security and help children understand expectations.
Examples of Boundaries:
Stick to a consistent bed time. But make sure it meets your child’s needs especially if you are working on improving sleep*
Create bedtime routines that meet your child’s winddown needs*
Keep bedtime routines to a specific timeframe (e.g., 20-30 minutes).
Respond to requests for “one more story” or “another glass of water” clearly*
Wake child at the same time every day even after a bad night
Boundaries aren’t about being strict; they’re about creating a calm and predictable environment that supports rest. Boundaries are gifts we give our children so they feel safe to grow and develop at their own unique pace.
*I know these are vague statements, and possibly quite annoying to you. If you know me you know I write too many words often and if I were to describe these statements for every child you would be here all day and even more overwhelmed. If these are areas you need more specific support I would love the opportunity to help. Sleep Happy can support you in figuring out the right timing of bedtime, the calming routine your child seeks, and how to respond to multiple requests at bedtime.
Step 4: Create a Sleep-Friendly Environment
The sleep environment plays a huge role in how well your child sleeps.
Checklist for a Sleep-Friendly Space:
Cool room temperature between 66-68°F.
Blackout curtains to block out light.
White noise machine to drown out distractions.
Familiar sleep objects like a lovey or favorite blanket depending on age
Cozy sensory environment for 12 months and up.
Step 5: Address Common Sleep Disruptors
Sometimes, even the best plans are disrupted by external factors. Knowing how to handle these challenges is key.
Common Sleep Disruptors and Solutions:
Multiple Night Wakings: Did your child start off the night falling asleep the way you expect them to fall back asleep if they wake in the night? Did they go to bed overtired or undertired? Did they get enough day sleep depending on their age? What is their cry, why are they waking? Are they mad to be awake? Are they using a pain cry? Hunger cry? Did they forget to tell you about a silly thing that happened at daycare?
Travel: Bring familiar sleep objects and stick to routines as much as possible.
Illness: Prioritize comfort, but return to routines as soon as they’re feeling better. Three days of consistent routines and responses helps your child get back on track.
Step 6: Tailor the Plan to Your Family’s Needs
Every family is unique, and a one-size-fits-all approach rarely works. Consider:
Your child’s temperament, sensory calming needs, and total sleep needs.
Your parenting style and comfort zone.
Any special circumstances, like siblings sharing a room or a parent’s work schedule.
“Jessica was patient, thorough, and so knowledgeable. She saw things we never knew to look for and changed things we would have kept doing wrong. Within two nights, Caleb was sleeping through the night.”
How to Get Expert Help
Feeling overwhelmed? Or maybe even frustrated because you look at this list and you are like.. wait. I’ve done all that! BUT MY CHILD IS NOT SLEEPING!!! You’re not alone. Crafting and implementing a sleep plan can feel daunting, but you don’t have to do it on your own. Let me help you find the missing puzzle pieces. Together we will dive deeper into your child’s response to sleep routines, your response to your child when you feel sleep is not working and get to the root of your child’s sleeplessness.
Sleep Happy Options:
Free Sleep Audit: Let’s chat about your family’s unique sleep challenges and goals to decide what kind of support works for your family.
1-Hour Consultation: Receive a customized verbal action plan tailored to your family’s needs.
First 3 Nights Package: Comprehensive support to help you implement the plan with confidence over 3 nights.
Sleep Happy: From Sleepless to Rested, One Bedtime at a Time.
I am here for you if you need me,
Jessica
