Daytime Sleep: A Toddler's Need Or Not?

Sleep is a critical component of a child's development, and toddlers require 11-14 hours of sleep every 24 hours. This typically includes a sleep of 10-12 hours at night and a nap of 1-2 hours during the day. However, as toddlers grow older, their sleep patterns change, and they may transition from two naps a day to one or even none at all.

How much sleep do toddlers need?

Sleep is critical to a child's overall health and development. The amount of sleep a toddler needs depends on their age, temperament, and developmental differences. Toddlers between the ages of one and two years old should get between 11 and 14 hours of total sleep every 24 hours. This usually includes a sleep of 10 to 12 hours at night and a nap of 1 to 2 hours during the day.

As toddlers grow into preschoolers, their sleep needs will change. By their third birthday, they will need around 11 hours of sleep a day. Their morning nap will likely disappear, and they will take only an afternoon nap and maintain a long stretch of sleep at night. Most toddlers will stop napping between the ages of three and four.

7:00 am: Wake up for the day

9:30 am: Morning nap

1:30 pm: Afternoon nap

6:00 pm-8:00 pm: Bedtime

It is important to remain flexible when creating a sleep plan for your toddler and to establish a positive bedtime routine to help them feel ready for sleep and settle more easily when they wake up during the night.

What are the benefits of a daytime nap for toddlers?

Daytime naps are an essential component of a toddler's sleep schedule. Toddlers between the ages of 1 and 2 years should get between 11 and 14 hours of sleep in a 24-hour period, including naps. This typically consists of a sleep of 10-12 hours at night and a nap of 1-2 hours during the day.

Memory Consolidation and Brain Development:

Research has shown that frequent naps allow infants and toddlers to consolidate specific memories. Naps also enable a more generalised memory that is crucial for learning and brain development. This memory consolidation process is essential for toddlers as they rapidly acquire new knowledge and skills.

Improved Emotional Regulation:

Sleep plays a vital role in a toddler's emotional regulation. Adequate sleep, including daytime naps, can help toddlers manage their emotions better, reducing irritability and mood swings.

Enhanced Overall Quality of Life:

Dr Vaishal Shah, a paediatric sleep specialist, notes that children who get enough sleep show improvements in their overall quality of life. This includes better emotional regulation, improved learning abilities, and enhanced behavioural outcomes.

Support for Rapid Development:

Toddlers are in a phase of rapid physical and cognitive development. Daytime naps support this development by providing restorative sleep that aids in growth and the release of hormones necessary for growth and development.

Behavioural Benefits:

Studies have found that children who nap frequently exhibit better behaviour. Napping can help toddlers regulate their emotions and behaviour, reducing behavioural problems associated with sleep deprivation, such as hyperactivity and difficulty paying attention.

In summary, daytime naps are essential for toddlers' overall well-being, supporting their memory, emotional regulation, development, and behaviour. A consistent sleep schedule, including daytime naps, sets the foundation for healthy sleep habits as they grow older.

How can I get my toddler to sleep during the day?

Toddlers between the ages of 1 and 2 need between 11 and 14 hours of sleep every 24 hours, including naps. By their third birthday, this will reduce to around 11 hours a day.

Maintain a Consistent Sleep Schedule

It can be tricky to build a consistent sleep schedule for your toddler, but it's worth it. A consistent sleep schedule creates structure, ensuring your child gets enough rest and allowing you to plan your days.

Get Your Toddler Up at the Same Time Each Morning

According to Rachel Waddilove, author of "Sleep Solutions: Quiet Nights for You and Your Child from Birth to Five Years", getting your child up at the same time each morning builds a helpful routine and stability into their day.

Plan for Naps

If your toddler is still taking a morning nap, aim for a nap around 9:30 am, assuming they're up for the day by 7 am. As they get older and grow out of the morning nap, you can fill this time with quiet periods for looking at books, listening to audiobooks, or playing independently.

Plan for another nap after lunch, preferably in the early afternoon, around 1:30 or 2 pm. This nap should last just under two hours, as a nap that's too late or too long can interfere with your child's ability to sleep at night.

Establish a Bedtime Routine

Bedtimes vary, but generally, toddlers should have a bedtime somewhere between 6 and 8 pm. This is early enough for kids who need 12 hours of nightly rest to be up with the family for breakfast and late enough for everyone to enjoy dinner together before beginning a bedtime routine.

Create a Sleep Dependency

Greg Hanley, M.D., director of the Children's Sleep Program at Western New England University, says that everyone has certain elements they depend on for a night of healthy sleep. For example, leaving the fan running or taking socks off.

Feel free to let your child keep a blanket or stuffed animal in bed. These items can serve as sleep aids, known as "loveys", and can help your child fall asleep independently.

Manage Sleep Regression

Many toddlers keep themselves awake because they don't want to miss any activities, and they'd rather hang out with their parents. Maintaining regular bedtimes and nap times with sleep cues, such as reading a story or rocking together, can help reinforce when it's time for sleep.

Also, consider whether your toddler's inability to sleep is due to a fear of the dark. Younger toddlers aren't usually afraid of the dark, but by the time your child is nearly 3, they may want to keep a light on in their bedroom. It's best not to battle this fear, so either leave their door open with the landing light on or buy a plug-in night light.

Transition to a "Big-Kid" Bed

The ideal time to move a toddler out of a crib and into a bed varies, but it's usually around the age of 2 or 3. Some children will need to make the switch earlier if they can climb out of their crib.

Prepare for the move by talking about it and reading books about kids graduating into beds. Always start the transition during a calm period, as your child may be less likely to accept this change if they're already adjusting to a new daycare or preschool or embarking on toilet training.

Consider Co-Sleeping

While the American Association of Pediatrics (AAP) says co-sleeping with a baby is dangerous due to the risk of sudden infant death syndrome (SIDS), toddlers are a different story since the risk of SIDS virtually disappears after age 1.

The main benefit of co-sleeping with a toddler is that they feel safe and secure sleeping in close proximity to you. However, some toddlers may develop a "sleep crutch" and become unable to fall asleep without their parents. Additionally, toddlers may get inadequate sleep if they're sharing a bed with parents who stay up late or wake up early.

Seek Professional Help

If you're concerned about your toddler's sleep or are struggling to implement changes, consider seeking help from a trusted child health professional. Sleep medications are usually not the solution to children's sleep problems, and there are better ways to address these issues with professional guidance.

What is a good bedtime routine for toddlers?

Toddlers need between 11 and 14 hours of sleep every day, including naps. Establishing a bedtime routine can help toddlers get the sleep they need and make bedtime easier for parents. A good bedtime routine for toddlers should be soothing, predictable, and long enough to allow them to transition from being active to being relaxed. Here are some tips to create a bedtime routine for toddlers:

• Consistent start and end time: A bedtime routine for toddlers should typically last between 30 and 45 minutes, or up to 60 minutes. The ideal bedtime for toddlers is usually between 7:00 and 8:00 pm, with lights out by 8:30 pm. However, it's important to observe your child's unique sleep cues to determine the best bedtime for them.
• Dim lighting: Keeping the lights dim during the bedtime routine helps prime your toddler's body for sleep.
• No screens: Avoid screens for at least two hours before bedtime. Keep TVs, phones, tablets, and laptops away from your toddler during this time, and make sure their bedroom is free of electronic devices.
• Warm bath: A warm bath can be a great way to signal to your toddler that it's time to start calming down for the night.
• Change into pajamas: Putting on pajamas is another simple way to indicate that bedtime is approaching.
• Offer a snack: If your toddler usually needs a snack before bed, offer a light and simple snack, such as crackers with cheese or a cup of milk and banana slices.
• Brush teeth: Brushing teeth is an important part of the bedtime routine, and doing it at the same time each night may encourage better cooperation from your toddler.
• Calming activities: Engage in calming activities such as reading books, singing quiet songs, or gentle stretching. Avoid active play or roughhousing before bedtime.
• Special goodnight ritual: Develop a special way to say goodnight, such as turning on a white noise machine or tucking in their stuffed toys.
• Visual bedtime routine chart: Consider using a visual chart with pictures of each step in the bedtime routine. This can help your toddler understand the process and make them feel more involved.
• Consistency: Consistency is key. Follow the same bedtime routine every night, in the same order, to help your toddler understand your expectations and establish healthy sleep habits.
• Set a soothing stage: Keep the noise down, use quiet voices, and remind older siblings to be quiet once the toddler starts getting ready for bed.
• Offer a transitional object: A small soft blanket or stuffed animal can provide extra security for your toddler during bedtime.
• Make sure your toddler is comfortable: Anticipate their needs, such as a glass of water or leaving a light on in the hallway, before the final tuck-in.
• Be patient: It may take some time for your toddler to adjust to the new bedtime routine, especially if they are used to being active right up until bedtime. Stick with it, and they will eventually get used to it.

What are the signs my toddler needs more sleep?

Toddlers require between 11 and 14 hours of sleep in a 24-hour period, including nighttime sleep and daytime naps. If your toddler is displaying any of the following signs, they may need more sleep.

Firstly, if your toddler is falling asleep during the day, they may not be getting enough sleep at night. This can be a sign that their sleep is interrupted and that they are not getting the rest they need. This could be caused by a sleep disorder, such as sleep apnea, which can lead to multiple brief awakenings throughout the night.

Secondly, if your toddler is hyperactive, especially if they are younger, this could be a sign that they need more sleep. Lack of sleep can cause an increase in energy levels as the body tries to compensate. Additionally, toddlers who are not getting enough sleep may have trouble paying attention and may struggle with learning and behaviour problems. They may also become cranky, whiny, irritable, or moody.

Finally, if your toddler is showing signs of illness, such as a fever or other symptoms, they may need more sleep as their body tries to heal and recover. If you are concerned about your toddler's sleep patterns or overall health, it is always best to consult with a healthcare professional.

Frequently asked questions