Ashwin Lewis
Sleep is critical to a child's overall health and development. The recommended hours of sleep vary depending on the child's age. For instance, toddlers between the ages of one and two years old should get between 11 and 14 hours of sleep, including naps, in a 24-hour period. Most 2-year-olds need between 1.5 and 3 hours of nap time and 10-12 hours of night sleep. As for 3 to 5-year-olds, they should get around 10 to 13 hours of sleep per day. This includes naps, which may get shorter, or they may stop napping altogether.
| Characteristics | Values |
|---|---|
| 2-year-olds | 11-14 hours of sleep in a 24-hour period |
| 1.5-3 hours of nap time | |
| 10-12 hours of night sleep | |
| 4-year-olds | 10-13 hours of sleep in a 24-hour period |
| 1-1.5 hours of daytime sleep | |
| 10-12 hours of night sleep |
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What You'll Learn
Two-year-olds need 11-14 hours of sleep
It is recommended that two-year-olds get 11-14 hours of sleep in a 24-hour period. This includes naps, which typically range from 1.5 to 3 hours per day. The amount of sleep a two-year-old needs will depend on their individual needs, including when they wake up and how long they nap. It's important to establish a consistent sleep routine for your toddler, as this will help them get the sleep they need and set them up for success in the long term.
To ensure your two-year-old is getting adequate sleep, you can try implementing a bedtime routine that encourages good sleep habits. This might include activities such as washing up, brushing teeth, reading a book, or listening to quiet music. It is also recommended to turn off all screens, such as TVs, computers, phones, tablets, and video games, at least one hour before bedtime.
Additionally, creating a safe and comfortable sleep environment is crucial. Make sure your toddler's room is quiet and free from distractions, as toddlers will learn to sleep with some noise, but loud conversations or a blaring TV can be disruptive. You can also provide security items like small soft blankets or stuffed animals, often called "lovies," as these can provide comfort.
If your toddler is struggling with falling asleep or staying asleep, it may be helpful to evaluate their total sleep time in a 24-hour period. You can also try techniques like "bedtime fading," which involves delaying bedtime by 15 minutes each night to reduce the time your toddler spends awake in the middle of the night.
Remember, every child is unique, and you should aim for flexible routines rather than rigid schedules. These guidelines will help you ensure your two-year-old is getting the recommended 11-14 hours of sleep they need to support their healthy development.
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Four-year-olds: Napping or not?
The answer to this question will depend on the child. Some four-year-olds still take an afternoon nap, while others may have stopped napping during the day. There is a wide range of normal sleep behaviour when it comes to four-year-olds and napping. Some children may be ready to stop napping at three, while others may still need a little daytime sleep until around the age of five.
If your four-year-old is napping, aim for around 1-1.5 hours of daytime sleep. This will help them get the recommended 10-13 hours of total sleep in a 24-hour period. If their nap is longer than 90 minutes, they may sleep less at night (less than 10 hours), perpetuating a cycle of long naps, late bedtimes, and shortened night sleep. In this case, you may want to offer an earlier bedtime to avoid overtiredness.
If your four-year-old is not napping, you can expect them to stay awake for at least 12 hours. In this case, bedtime often falls between 6:30-7:30 pm. You may also want to implement "rest time" after lunch instead of a nap. This designated quiet time can be in their bedroom and can give your child time to decompress and play independently.
It's important to remember that every child is unique, and their sleep patterns will depend on various factors such as when they wake up, how long they nap, and individual cues. These guidelines are not intended to be a rigid schedule but rather a flexible routine that can be adapted to your child's needs.
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Setting a bedtime routine
A bedtime routine is important for a child's sleep quality and quantity. Research shows that children who follow bedtime routines are more likely to go to sleep earlier, take less time falling asleep, sleep longer, and wake up less during the night. These benefits to sleep quality are still seen years later.
Be consistent
Consistency and encouragement can help children maintain an ideal sleep schedule. A bedtime routine including supper should take between 30 and 45 minutes. Put them to bed and get them up at about the same time every day—between 7 pm and 8 pm is a good time to start a bedtime routine.
Create a routine
A bedtime routine for toddlers usually consists of three or four activities, for example, having a snack, brushing teeth, putting on pajamas, and reading a book. These should always be done in the same order. To make the routine even more effective, start winding down the household by dimming the lights and turning off screens in the lead-up to bed.
Avoid screen time
Avoid screen time before bed because blue light exposure can make falling asleep more difficult. It's a good idea to turn off all screens (TV, computers, phones, tablets, and video games) at least 1 hour before bedtime. Consider removing all devices from your child's bedroom.
Incorporate story time
One fun way to incorporate story time is by using Tonies, a no-screen storytelling "box" that many toddlers love. These can be especially wonderful if you have a parent who can't always be present for a bedtime routine, as they can record a version of the story told in their voice for your child.
Reduce distractions
Toddlers and preschoolers really want and benefit from one-on-one time with you. Being distraction-free and fully present during the bedtime routine helps your toddler feel connected to you and can decrease bedtime battles. Leave your phone outside of the bedroom during the bedtime routine.
Encourage good sleep habits
Sticking to a regular bedtime is important. You can give your kids a heads-up 30 minutes and then 10 minutes beforehand. Encourage older kids and teens to set a bedtime that allows for the full hours of sleep needed at their age.
Consider a bedtime routine chart
A bedtime routine chart can be a great visual tool and a reminder to help maintain a bedtime routine and reduce stalling. It is normal for toddlers to push bedtime boundaries, and a chart can help them know what to expect and feel secure and loved.
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Reducing night waking
A 2-year-old should get around 11-14 hours of sleep in a 24-hour period, including 1.5-3 hours of nap time. A 4-year-old should get 10-13 hours of sleep, including naps.
Bedtime routine
Establishing a bedtime routine can help your toddler sleep better. This could include a warm bath, a bedtime story, or listening to quiet music. It is important to stick to a regular bedtime and a consistent response when they do wake up.
Limit screen time
Any time spent in front of a screen before bed can disrupt your toddler's sleep. Cut off screen time at least an hour before bedtime and stick to healthy screen time limits throughout the day. The American Academy of Pediatrics (AAP) recommends no more than an hour of screen time for children over 2 and no screen time for children under 18 months.
Comfort items
Security items like small soft blankets or stuffed animals ("lovies") can provide comfort and help your toddler feel safe when they wake up.
Noise and light
Make sure your toddler's room is comfortable for sleep. Keep noise and light to a minimum, and consider using a night light to help your toddler feel safe if they wake up.
Nap time
Long naps during the day can impact night-time sleep. Reduce the length of your toddler's nap gradually and aim for them to finish napping by 2 pm.
Bed transitions
If your toddler has recently moved from a cot to a "big bed", this may be contributing to night-time waking. To ease the transition, put the new bed in the same place as the cot and use the same bedding to make the new sleep space seem familiar.
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How to get toddlers to sleep
Sleep is critical for a child's growth and development. Toddlers between the ages of 1 and 2 need about 11 to 14 hours of sleep, including one or two daytime naps. From ages 2 to 4, toddlers need 10 to 14 hours of sleep, including naps. By the time they are preschoolers (3-5 years old), they should be getting 10 to 13 hours of sleep.
Establish a bedtime routine
A predictable bedtime routine can significantly reduce sleep problems in toddlers. This could include activities such as washing up, brushing teeth, reading a book, or listening to quiet music. It is important to be consistent about the bedtime routine and the timing.
Limit screen time before bed
Turn off all screens (TV, computers, phones, tablets, and video games) at least 1 hour before bedtime. Removing devices from your child's bedroom can also help.
Encourage physical activity during the day
Toddlers should get at least three hours of running-around play per day. Being active during the day improves sleep quality at night and helps regulate their sleep hormone, melatonin.
Make sure their sleep environment is safe and comfortable
Keep dangerous items, such as cords from blinds, out of reach, and limit access to areas where your toddler could fall, such as stairs or windows. If your toddler is anxious about being alone in the dark, a night-light might help.
Use positive reinforcement and reminders
Involve your toddler in the process of setting up their bed and provide positive encouragement. Remind them that they are a "big kid now" and big kids sleep in their own beds. If they are nervous, keep a picture of the family in their room, so they know you are there for them.
Bedtime fading
This approach is based on the physiological theory of establishing sleep by limiting your toddler's time in bed. Record your toddler's bedtime for a week, identify the latest time they naturally feel tired, and set this as their new bedtime. Gradually push back bedtime by 15 minutes every two days.
Remember, every child is unique, and you know your toddler best. These tips are meant to guide you in creating a flexible routine that works for you and your family.
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Frequently asked questions
2-year-olds typically need between 10-14 hours of sleep in a 24-hour period, including 1.5-3 hours of nap time.
4-year-olds typically need between 10-13 hours of sleep in a 24-hour period. Naps may get shorter, or a preschooler may stop napping regularly.
Every child is unique, and their sleep needs will vary. The best indicator is your child's behaviour during the day. If they seem overtired, they may not be getting enough sleep.
Insufficient sleep has been linked to problems with weight, mental health, behaviour, and cognitive performance. Lack of sleep can also lead to difficulties in school and extracurricular activities.
