Your child takes a long time to fall asleep, your baby wakes frequently at night, or daytime naps happen at different times each day — these situations are familiar to many families. Parents often wonder whether their child gets enough sleep, when to introduce a more predictable routine, and when to consult a pediatrician.

Sleep patterns change as children grow. Newborns have short periods of sleep and wakefulness, while a regular daily rhythm and a calm bedtime routine become increasingly important for older children. Night waking alone does not necessarily indicate a sleep disorder.

At Republikas laukuma klīnika in Riga, you can discuss your child’s sleep, feeding and development with Dr. Jeļena Liepa, a pediatrician and neonatologist.

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How much sleep do babies and children need?

Sleep needs depend on age and individual differences. When calculating sleep duration, include all sleep over 24 hours — both nighttime sleep and daytime naps.

Recommended sleep duration for babies and children
Child’s age	Total sleep over 24 hours
Under 4 months	Sleep duration varies widely; the AASM does not specify a single recommended hourly range for this age group.
4–12 months	12–16 hours, including naps
1–2 years	11–14 hours, including naps
3–5 years	10–13 hours, including naps
6–12 years	9–12 hours
13–18 years	8–10 hours

These figures refer to total sleep over 24 hours, including nighttime sleep and daytime naps. The ranges are a guide; consider your child’s individual needs and well-being.

Source: American Academy of Sleep Medicine (AASM) recommendations .

Newborn sleep: why is there no strict routine at first?

During the first few months, babies are still adjusting to life outside the womb. Sleep is spread across several periods during the day and night, and waking for feeds is normal.

At this stage, the priorities are responding to your baby’s needs and providing a safe sleep environment. During the day, keep natural light and ordinary household sounds. At night, feed and care for your baby in a quieter environment with dimmer lighting. This gradually helps them recognise the difference between day and night.

Do not delay a newborn’s feeds to follow a planned sleep schedule. Follow your healthcare professional’s advice about whether to wake your baby for feeds, particularly if your baby was born prematurely or is not gaining enough weight.

How can you gradually build a baby’s sleep routine?

As babies grow, their sleep patterns may become more predictable, although this happens at different ages for different children.

Simple, repeatable habits may help:

provide natural daylight and age-appropriate activity during the day;
reduce noise and bright lighting before sleep;
use a short calming sequence, such as a nappy change, a feed and a quiet song;
avoid play and unnecessary stimulation during nighttime waking.

The routine does not need to be elaborate. What matters is that it is calm and manageable for your family. A particular bedtime ritual will not necessarily stop all night waking immediately.

Safe sleep for babies under one year

A sleep routine should always be combined with safe sleeping arrangements.

The American Academy of Pediatrics recommends:

placing your baby on their back for every sleep;
using a firm, flat mattress with a tightly fitted sheet;
keeping pillows, soft toys, cot bumpers and loose blankets out of the cot;
having your baby sleep in your room, in their own separate cot, for at least the first six months;
avoiding overheating and exposure to tobacco smoke;
never falling asleep with your baby on a sofa or armchair.

Even babies who spit up should generally sleep on their backs on a flat surface. Raising the mattress or using sleep positioners does not make sleep safer.

If your baby can confidently roll in both directions, you do not need to keep turning them back throughout the night. However, continue placing them on their back at the start of every sleep. Stop swaddling as soon as your baby shows signs of trying to roll.

Sleep routines for children aged one year and older

Young children benefit from a predictable daily rhythm: similar waking times, mealtimes, activities and preparation for bed.

You can start a bedtime routine around half an hour before your child’s usual falling-asleep time. For example:

Quiet play and switching off screens.
Washing and putting on pyjamas.
Brushing teeth.
A short story or song.
Saying goodnight and settling into bed.

If your child is used to falling asleep very late, adjust bedtime gradually. Moving it several hours earlier all at once may lead to prolonged wakefulness in bed and frustration.

With older children, agree on the bedtime sequence and clear boundaries in advance, such as reading one story before sleep.

Do daytime naps interfere with nighttime sleep?

For babies and young children, naps are part of their total sleep needs. There is no single age at which every child must stop napping.

If an older child takes a long time to fall asleep in the evening, consider whether their nap is too late or too long. Adjustments should take your child’s well-being into account. Removing naps is not an automatic solution to night waking.

Why does my child wake at night?

A baby’s sleep may change as they grow, as their feeding needs change, or during illness. Some children continue waking at night even when their parents follow a calm, consistent bedtime routine.

The following questions can help you assess the situation:

Is this your child’s usual pattern or a sudden change?
Does your child have pain, a fever or other symptoms?
Are feeding and growth appropriate?
Is there snoring or unusual breathing?
How does your child feel during the day?
How much sleep do they get in total over 24 hours?

If sleep difficulties persist, a pediatrician can help determine whether changes to the daily routine or further assessment of your child’s health are needed.

Screens, activity and sleep in school-aged children

Homework, extracurricular activities and evening screen use can reduce the time available for sleep. Regular sleep deprivation may show up as irritability and difficulty concentrating.

Healthy sleep habits include:

keeping a similar waking time, including at weekends;
being physically active and spending time outdoors during the day;
allowing a calm period before bed;
switching off screens at least one hour before bedtime;
keeping phones and other devices outside the bedroom at night.

Teenagers may naturally feel ready to fall asleep later. However, they still need sufficient sleep, so it is important to allow enough time for rest even when school starts early.

My child snores: should it be checked?

Regular snoring should not be dismissed as a normal sleep habit. A medical assessment is particularly important if you notice breathing pauses, loud or laboured breathing, restless sleep, or significant changes in daytime well-being or behaviour.

These signs may be associated with sleep-related breathing problems. A pediatrician can assess the symptoms and, if needed, recommend an ENT specialist or sleep specialist.

If your child has difficulty breathing, their skin turns blue, or they are difficult to wake, seek emergency help — call 113 in Latvia.

Can children take melatonin?

Do not start giving melatonin on your own simply because your child takes a long time to fall asleep. Their sleep routine, habits and possible medical causes should be assessed first.

In some circumstances, a doctor may recommend melatonin, but its suitability, dose and duration should be decided individually. Keep all preparations out of children’s reach.

When should you see a pediatrician about sleep difficulties?

A consultation may be helpful if:

difficulty falling asleep or nighttime waking has a lasting impact on family life;
your child regularly snores or breathes unusually during sleep;
sleep changes are accompanied by feeding difficulties or poor weight gain;
your child is unusually sleepy during the day or has significant behavioural changes;
you have questions about safe sleep or an age-appropriate routine.

Before the appointment, keep a sleep diary for several days. Record bedtime, the time your child falls asleep, nighttime waking, naps and morning waking. For babies, record feeds as well. This helps the doctor understand your child’s overall daily rhythm.

Pediatrician consultation for children’s sleep concerns in Riga

At Republikas laukuma klīnika, Dr. Jeļena Liepa, a pediatrician and neonatologist, provides consultations on babies’ and children’s sleep, feeding, growth and development. During the appointment, you can discuss sleep routines and assess whether your child’s difficulties may be related to their health.

Pediatrician consultation fee: €60
Address: Republikas laukums 3–18, Riga
Appointments by phone: +371 28002363