The Surprising Benefits of a Low Sleep Needs Baby
Many families have babies and toddlers who simply don’t need as much sleep as others. While this might mean more frequent night wakings and unpredictable naps, it also comes with surprising advantages. Instead of focusing on what you might be missing out on, let’s shift perspectives and explore the benefits of having a baby who thrives on less sleep.
Some Babies Naturally Need Less Sleep
Research confirms that sleep needs vary widely among infants and toddlers. A systematic review by Galland et al. (2012) found that newborns sleep anywhere between 9.7 and 15.9 hours per day, while toddlers and preschoolers sleep anywhere from 9.9 to 13.8 hours daily. This broad range shows that some babies naturally require less sleep to function optimally.
A second study by Matricciani et al. (2013) challenged the idea that there’s a single “right” amount of sleep for children. It turns out, optimal sleep duration isn’t a one-size-fits-all—some children simply thrive on less.
Understanding this variation is key. Many parents worry their baby isn’t getting “enough” sleep, when really, their baby may just be on the lower end of the normal spectrum. That’s why I support families in figuring out their child’s individual needs, rather than following rigid routines. More often than not.
The Benefits of a Low Sleep Needs Baby
Having a baby with lower sleep needs might feel exhausting at times, but it also brings unique perks that can make daily life more flexible and enjoyable.
1. More Flexibility in Your Day
Say goodbye to strict nap schedules and “wake windows” (don’t get me started on wake windows!). Low sleep needs babies are often more adaptable and can nap on the go. That means you can meet a friend for coffee, head to baby yoga, or enjoy a spontaneous park visit—without worrying about getting home for naps.
2. Extra Learning and Development Opportunities
More awake time means your baby has even more chances to explore, play, and take in the world around them. This extra engagement can be great for their early cognitive and motor skill development, as they have more time to practice new skills and absorb new experiences.
The first 1,000 days of life—from conception to their second birthday—are a critical window for brain development. Your baby’s brain is growing at an incredible rate, forming connections that will shape their learning, emotional development, and overall well-being.
What supports that growth the most? Rich, interactive, sensory-filled experiences—not spending the whole day trying to “get” your baby to sleep.
Instead of feeling stuck in a cycle of trying to make naps happen, you can shift the focus to fun, engaging days that truly meet your baby’s needs. Singing, chatting, messy play, fresh air, movement—all the things that make babyhood joyful—are exactly what fuels their rapidly developing brain.
3. Less Evening Rush
With a later bedtime, there’s no need to cram dinner, bath, and bedtime into a tight schedule. You can actually enjoy your evenings—reading books, playing, cuddling—without feeling like you’re constantly racing against the clock. Plus, this flexibility means you can say yes to dinners out, family gatherings, or evening adventures without worrying about derailing your baby’s sleep.
And it’s not just about making life easier—it’s great for bonding too. Research into parental brain changes shows that dads’ (or second caregivers’…it is not gender specific) brains are literally wired for fun with their babies. Play is when both dads and their children get a boost of oxytocin—the bonding hormone—which helps strengthen their connection. Having more time to laugh, roughhouse, and play after work isn’t just good for burning off extra energy—it’s also amazing for their relationship.
Instead of spending the whole evening trying to “wind down,” you can lean into play and connection, knowing that these moments together are just as important, if not more so, for development as sleep itself.
4. Easier Transitions for Older Siblings
If you have other children, a low sleep needs baby can actually make life easier in ways you might not have expected. Because they’re often more adaptable to movement and change, they tend to go with the flow of family life—tagging along for school drop-offs, playdates, activities, and outings without needing everything to revolve around their nap schedule.
This flexibility can be a huge relief, especially if you’re juggling the needs of multiple children. Instead of feeling torn between “protecting naps” and meeting the needs of your older kids, you can show up more fully for everyone—whether that’s watching your eldest at swimming lessons, grabbing an impromptu ice cream after school, or saying yes to a last-minute park playdate.
And it’s not just about logistics—it’s about connection. Your baby gets more time immersed in the daily rhythm of family life, interacting with their siblings and taking in everything happening around them. This constant exposure can even support their social and language development, as they absorb conversations, observe interactions, and engage in the world alongside their family.
For you, this can mean less stress and guilt about managing conflicting schedules. Instead of feeling like you’re constantly having to choose between your baby’s sleep and your older children’s needs, you get to embrace a more flexible, connected family life—without the pressure of forcing naps to fit.
5. More Opportunities for Outdoor Adventures
Since low sleep needs babies tend to be active and alert, they often thrive on movement, which naturally encourages more outdoor activities—like walks, park visits, and exploring new environments.
But it’s not just great for them—it’s great for you too. Getting outside, especially in nature, has been shown to boost mood, reduce stress, and support mental well-being. Whether it’s a walk in the fresh air, sitting under a tree while your baby plays, or simply soaking in some sunlight, these moments can be regulating and restorative for both of you.
Rather than feeling stuck at home trying to make naps happen, embracing outdoor adventures can bring more ease, joy, and balance to your days—helping both you and your baby feel your best.
6. Low Sleep Needs Babies Teach You That You Are the Expert in Your Baby
One of the biggest gifts of a low sleep needs baby is that they help you tune into your instincts. Instead of relying on rigid sleep advice or external rules, you learn to trust your baby’s unique rhythms and cues. Over time, this confidence can extend to all aspects of parenting, helping you feel more in tune with your child’s needs and development.
While it can be challenging to parent a baby who sleeps less, shifting your mindset can make a world of difference. Instead of wishing for a higher sleep need baby, take a moment to appreciate the unique perks of having a wakeful little one.
It’s not just about letting your low sleep needs baby sleep whenever and however they want—it’s about accepting their natural sleep needs and then working with the biological drivers of sleep to create a rhythm that is more manageable and sustainable for your family.
Every baby is different, and understanding and embracing your child’s natural sleep rhythm and the biological drivers of sleep can help reduce stress and create a more positive parenting experience.
Final Thoughts
Your baby isn’t broken or sleep-deprived—they’re just different. And different can be wonderful. By focusing on the advantages, you can create a lifestyle that works for your family, without unnecessary worry or frustration.
So next time you find yourself longing for a long nap break, remember: your little one is busy exploring, learning, and growing in their own unique way. And that’s something truly special.
However, embracing a low sleep needs baby doesn’t mean leaving sleep to chance. If you’re struggling to create a sleep pattern that feels sustainable, I can help!
👉 Watch my Baby Sleep Masterclass to learn how to support your baby’s natural sleep needs while building a routine that works for your family.
👉 Prefer personalised guidance? Book a 1:1 sleep consultation with me for tailored support in creating a rhythm that works for your baby and your family.
FAQs About Low Sleep Needs Babies
1. How do I know if my baby has low sleep needs?
Some babies just don’t need as much sleep—and that’s okay! If your baby takes short naps, wakes often but seems happy, and resists early bedtimes, they may be a low sleep needs baby.
I often see two classic signs:
1. False starts—falling asleep at bedtime but waking 30–40 minutes later.
2. Early mornings—waking for the day at 4 or 5 AM, bright-eyed and ready to go.
If this sounds like your baby, it’s not something that needs “fixing”—it’s just how they’re wired! Instead of trying to force more sleep, the key is working with their individual sleep needs and the biological drivers of sleep so that sleep happens in a way that feels more manageable and sustainable for your family.
2. Should I try to get my low sleep needs baby to sleep more?
No! You can’t make your baby’s body need more sleep than it naturally requires—and trying to force it will only lead to frustration for both of you.
Sleep isn’t a skill that can be “taught” or “trained” in the way that we often hear. It’s a biological process, and every baby has their own natural sleep needs. Some babies thrive on less sleep, and that’s completely normal!
Trying to make a low sleep needs baby sleep longer—whether by stretching naps, enforcing earlier bedtimes, or adding extra sleep opportunities—can actually backfire. When a baby isn’t naturally tired enough, pushing for more sleep can lead to:
✅ More bedtime battles: They resist sleep because their body isn’t ready.
✅ False starts: They fall asleep but wake up 30–40 minutes later.
✅ Split nights: They wake up for long periods overnight because they’ve already had “enough” sleep.
✅ Early morning wake-ups: They wake at 4 or 5 AM, ready to start the day.
Instead of trying to increase their sleep, the key is to work with their natural rhythms and the biological drivers of sleep to create a more sustainable, manageable pattern that supports their unique needs while making life easier for your family.
So if your baby is happy, alert, and developing well—trust that they’re getting the sleep they need, even if it looks different from what the sleep charts say!
3. Will my baby’s sleep needs change over time?
Yes, but possibly not in the way you are hoping! Every baby is unique, and sleep changes for many different reasons. Sometimes they will need a bit more sleep and sometimes a bit less. Growth, development, teething, illness, travel, changes in caregiving situations—like starting daycare or having a new caregiver—and even a slightly different daytime routine can all affect sleep.
That said, if your baby has always needed less sleep than other babies their age, they will likely continue to have lower sleep needs as they grow. This often means dropping naps earlier than their peers, naturally stretching their awake time without becoming overtired, needing a later bedtime to accumulate enough sleep pressure, and being happy and alert on less total sleep than the “recommended” averages.
While the overall sleep structure will shift as they get older, where they sit on the spectrum of sleep needs will likely stay the same. A baby who has always needed less sleep than their peers will probably continue to thrive on less sleep as they grow, even as nap schedules change and bedtime adjusts.
The good news? If you understand and work with the biological drivers of sleep, you’ll be able to adjust and find a rhythm that works for both your baby and your family. Sleep doesn’t have to be a battle—it’s about supporting their natural patterns rather than trying to fit them into a mold that wasn’t made for them.
4. What if my baby seems overtired but still won’t sleep?
We hear all the time that babies get “overtired” if they stay awake too long—leading to fussiness, difficulty settling, and disrupted sleep. But what if we rethink the idea of overtiredness altogether?
A biological and individualised approach to sleep suggests that what’s often called “overtiredness” isn’t always about needing more sleep—it can also be a sign that a baby needs something else before they’re ready to settle.
Babies don’t just get tired—they also get under-stimulated, hungry, or restless. If your baby seems overtired but keeps “resisting sleep”, it might not be because they’ve been awake too long—it could be that they haven’t had enough of what they need to feel ready for sleep.
👉 Some babies need to “turn up the fun” rather than “wind down” before sleep. Just like some adults, some babies need to burn off that last bit of energy before they can settle for sleep. Rather than needing to “relax and clam” into they actually need more activity and engagement before they’re ready to rest. A bit of play, fresh air, or movement might be exactly what helps them settle.
👉 Others might just be hungry! Even if they fed recently, they may still need a little more to feel full enough for sleep.
👉 And some babies simply don’t need as much sleep as we expect—so rather than being overtired, they may actually be undertired (their sleep pressure just isn’t high enough) but unsettled for another reason.
👉 And importantly, some babies need more support to feel safe enough to fall asleep. Feeling safe and secure is a biological prerequisite for sleep—not just for babies, but for all humans (and even other mammals). If your baby struggles to settle, they may be telling you that they need more closeness, reassurance, or regulation before they can fully relax into sleep.
So if your baby seems overtired but won’t sleep, try shifting your focus from how long they’ve been awake to what they might be missing. Sometimes, a little more connection, movement, or a feed is exactly what they need—not more sleep.
5. How do I balance my baby’s low sleep needs with my own need for rest?
This is usually the crux of the “problem” with low sleep need babies.
Caring for a baby who sleeps less can be exhausting, but the answer isn’t about “fixing” your baby—it’s about making sure you have the support you need. Humans aren’t meant to parent alone; throughout history, we’ve relied on alloparenting—where family, friends, and the wider community help care for our babies.
If your baby sleeps less than most, it’s even more important to lean into your village and ask for help. That might look like taking turns with a partner, calling on family or friends for a break, arranging childcare, or simply lowering your expectations of what you “should” be getting done.
It can also help to unhook from the idea that rest or “you time” can only happen when your baby is asleep. If you’re always waiting for naps or bedtime to recharge, you may find yourself running on empty. Instead, try to build in small moments of rest and regulation while your baby is awake. Simple relaxation techniques—like focusing on your breath for a few moments, releasing tension from your shoulders, or taking a deep, grounding exhale while watching your baby play—can help reset your nervous system, even in the midst of a busy day. Finding ways to recharge with your baby, like a pram walk with a podcast or meeting a friend for coffee, can also help you feel more resourced and expand your window of tolerance—without needing long stretches of sleep to make it happen.
It’s also completely okay to set boundaries around your own rest—whether that means creating space for downtime, scheduling moments to recharge, or finding ways to take small breaks during the day. You don’t have to do it all alone, and you don’t have to run yourself into exhaustion just because your baby needs less sleep.
Rather than focusing on how to make your baby sleep more, shift the focus to how you can get more support, rest, and connection with others. You matter too, and you deserve to be cared for just as much as your baby does.
