Baby Sleep: The Complete Guide for Parents in 2026
Partilhar
A complete guide, based on paediatrics and sleep science, to understanding and supporting a baby's rest. Cycles by age, a safe environment, choosing the mattress and routines that work.
Baby sleep is one of the greatest concerns for families — and also one of the greatest sources of contradictory information. Every piece of advice generates an opposite one, and parents are left not knowing what to do.
This guide summarises the current paediatric consensus in 2026 on sleep during the first 24 months. It covers how long the baby sleeps at each stage, how to create a safe sleep environment, what matters in a cot mattress, and how to respond to regressions. It does not replace the paediatrician — but it gives you the basis for better informed conversations.
Contents
- How much a baby sleeps at each stage
- Safe sleep environment: the non-negotiable rules
- How to choose the cot mattress
- Sleep routine and tiredness windows
- Sleep regressions: what to expect
- Transition from cot to bed
- Frequently asked questions
1. How much a baby sleeps at each stage
References from the American Academy of Sleep Medicine and the National Sleep Foundation, updated for 2026:
Newborn (0-3 months)
14-17 hours a day, spread across short naps of 2-4 hours. No defined day/night rhythm. Wakes frequently to feed. This stage is the most demanding for parents and it is normal.
Baby (4-11 months)
12-15 hours a day. A rhythm begins to form: a longer night (8-10h, with wakings) + 2-4 naps during the day. At 4-6 months many babies begin to manage 5-6 hours in a row.
1 to 2 years
11-14 hours a day. Night stabilised at 10-12 hours + 1-2 naps. As they approach 2 years, many move to only 1 long afternoon nap.
2 to 5 years
10-13 hours a day. A single night of 10-12 hours. Optional nap at 3-4 years, generally dropped by 5.
These are averages. Some babies sleep in the upper half of the range, others in the lower half. What matters is that the baby wakes in good spirits and grows normally.
2. Safe sleep environment: the non-negotiable rules
The Portuguese Direcção-Geral da Saúde and the American Academy of Pediatrics have clear recommendations to reduce the risk of sudden infant death syndrome (SIDS). These are not suggestions — they are safety rules.
1. Always on the back to sleep
Until the first year of life, the baby should be placed to sleep on their back. It is the single measure with the greatest effect on reducing SIDS risk. Including during short naps.
2. Firm and flat surface
The cot mattress should be firm and flat. Babies should not sleep on soft surfaces (pillows, sofas, adult mattresses, sofa beds). See the next section on choosing the mattress.
3. Empty cot
No pillows, loose duvets, toys or soft toys inside the cot during the first year. Only the fitted sheet and, if necessary, a sleeping bag suited to the season.
4. Cool bedroom (18-20°C)
Babies are more sensitive to overheating. Dress the baby with one layer less than you would be comfortable in.
5. Room sharing, not bed sharing
The current recommendation is for the baby to sleep in the same room as the parents for at least the first 6 months, but in a separate cot or Moses basket — not in the parents' own bed.
6. No smoke and no alcohol
Exposure to smoke (passive or active) during pregnancy and after birth increases SIDS risk. So does alcohol in parents who sleep close to the baby.
3. How to choose the cot mattress
A baby's mattress is different from an adult mattress. These are the essential criteria — and there is a dedicated guide in how to choose a safe baby mattress.
Firmness
To reduce SIDS risk, the mattress cannot be soft. When you press in the centre, it should give very little and recover immediately. Padded or spongy does not work. In cot mattresses, structured medium firmness — with foam of adequate density — is what corresponds to this recommendation.
Exact cot dimensions
There should be no gaps greater than 2 cm between the mattress and the cot walls, on any side. A two-finger gap is already too much: there is a risk of the baby becoming trapped.
Breathable material
Favour foams and fabrics with good air circulation. It prevents heat build-up, helps thermal regulation and is more hygienic.
Certifications
Look for OEKO-TEX Standard 100 in the fabrics (absence of harmful substances) and, in the cot itself, compliance with the European standard EN 716, which defines the safety requirements for cots for domestic use. Avoid products without clear certification.
Foam density
In a cot foam, look for a density equal to or above 23 kg/m³. That is what keeps the surface firm and stable over the years of use, without creating dips.
Height suited to the age
Newborn cot mattresses tend to be thinner (8-11 cm). For prolonged use up to 2-3 years, 11-13 cm is a better compromise.
Dreamura options for the cot
- Kotone Baby Mattress — 8 cm, foam with density ≥23 kg/m³, breathable fabric. The most affordable in our range, in 118x58, 120x60 and 190x90.
- Suzu Baby Mattress — 11 cm, foam with density ≥23 kg/m³, breathable fabric. Suited to prolonged use, up to the transition to a larger bed.
- Mokuren Baby Mattress — 12 cm, pocket springs, temperature regulation. Lasts until 5-6 years and also fits Montessori beds.
All three have OEKO-TEX Standard 100 certified fabrics and are made in Portugal. If you are also looking for the frame, the Nekasu Cot complies with the EN 716 standard and takes a 120x60 cm mattress. The full range is in the Baby collection.
4. Sleep routine and tiredness windows
From 3-4 months, most babies benefit from a consistent pre-sleep routine. It is what signals to the baby's body that bedtime is approaching.
Elements of a good routine
- Warm bath (not hot)
- Gentle massage or night clothes
- Feed or meal according to age
- Darkened room
- Story or lullaby
- Putting the baby down still awake but drowsy
The routine should last 20-40 minutes. It is repeated every day at roughly the same time. Within 2-3 weeks, the baby begins to anticipate sleep and falls asleep more easily.
Tiredness windows by age
Maximum time awake before the next nap:
- 0-3 months: 60-90 min
- 4-6 months: 90-120 min
- 6-9 months: 2-3 hours
- 9-12 months: 3-4 hours
- 12-18 months: 4-5 hours
- 18-36 months: 5-6 hours
If the baby becomes very agitated, rubs their eyes or pulls at their ears, the window has already passed and falling asleep will be harder. Try to respect it.
5. Sleep regressions: what to expect
Regressions are periods in which a baby who was already sleeping well returns to frequent wakings and difficulty falling asleep. They are normal and temporary — they last 2-6 weeks.
Classic regression ages
- 4 months: sleep maturity — adult patterns begin to form
- 8-10 months: separation anxiety + new motor skills (crawling, sitting)
- 12 months: learning to walk
- 18 months: language and autonomy
- 2 years: imagination, night-time fears
What to do
- Keep the pre-sleep routine constant
- Do not introduce new habits that you will have to remove later (for example: falling asleep in arms only during this stage)
- Stay calm — the baby senses your tension
- Give it 4-6 weeks. If after that sleep does not return, speak to the paediatrician
6. Transition from cot to bed
The transition normally happens between 2.5 and 3.5 years. Signs that the time has come:
- The child tries to climb out of the cot alone (a safety risk)
- Measures more than 90 cm
- Asks to move to a "big bed"
- A baby is on the way and the cot will be reused
How to make it easier
- Keep the same mattress (familiarity) if the dimensions allow
- Fit the bed with a side rail in the first months
- Let the child choose the sheets or a soft toy for the bed
- Keep the pre-sleep routine unchanged
7. Frequently asked questions
My baby wakes a lot during the night. Is that normal?
It depends on the age. Up to 4-6 months, waking 2-4 times is normal. From 6-12 months, ideally 1-2 times. From 1 year, many babies sleep through the night — but with significant variation.
Can I let the baby cry until falling asleep?
The "cry it out" method has mixed evidence. It is considered safe for babies from 6 months by some schools of thought, and contraindicated by others. It is a very personal decision — discuss it with the paediatrician.
Should I wake the baby to feed?
In the first 2-3 months, yes, every 3-4 hours, according to paediatric guidance. After that, it is generally not necessary.
Does an adult mattress work for a baby?
No. It is too soft for a baby and increases SIDS risk. Babies need specific mattresses, firm and proportionate to the cot, with no gap between the mattress and the bars.
Can the baby sleep with a pillow?
No. Up to 12-18 months, the baby should not have a pillow for safety reasons. After that age, a low and firm pillow.
Duvet or sleeping bag for the baby?
Sleeping bag up to 18-24 months. It is safer: it cannot cover the face and does not come off during the night. From 18-24 months, a light duvet can begin.
When will I manage to sleep a full night?
Most parents report nights settling between 6 and 12 months of the baby's age. It can take more or less time. It is normal and temporary — this stage passes.
Conclusion
Baby sleep evolves quickly in the first 2 years. The pillars that stay stable are: a safe sleep environment (non-negotiable rules), a firm mattress suited to the cot, a consistent pre-sleep routine, and realistic expectations about each stage.
The rest adapts to the rhythm of the family and the baby. Whenever you have specific questions, your paediatrician is the first reference.
If you would like help choosing the cot mattress or products for the baby's corner, talk to our Sleep Adviser, Ana Cristina, who also supports families in choosing from the baby range.
Good night — for the baby and for the parents.
See also
- Safe baby mattress: how to choose
- Sleep hygiene: 12 habits to sleep better
- How to sleep well during pregnancy
- How to choose the ideal mattress: guide 2026
- Keeping children's sleep routine during the holidays
Explore: Baby Collection · Baby Mattresses · Nekasu Cot
Disclaimer: this article is informative and does not replace a paediatric consultation. Any concern about your baby's sleep should be discussed with the paediatrician.
