Gina Johnson
Sleep is critical for a child's healthy development, and it can be challenging to know how much sleep your child should be getting. The amount of sleep a one-year-old needs overnight is closely linked to their daily nap schedule and overall sleep routine. Most one-year-olds need about 11 to 14 hours of sleep in a 24-hour period, including daytime naps. A consistent bedtime routine and a soothing pre-bed ritual are essential to helping your one-year-old sleep well.
| Characteristics | Values |
|---|---|
| Total Sleep Time | 11-14 hours |
| Overnight Sleep Time | 10-12 hours |
| Daytime Sleep Time | 2.5-3 hours |
| Number of Naps | 1-2 |
| Nap Duration | 1-2 hours |
| Bedtime | 7:00-8:00 pm |
| Wake-up Time | 6:00-7:00 am |
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What You'll Learn
Daytime naps: 2.5-3 hours
A one-year-old baby should be getting around 11 to 14 hours of sleep over a 24-hour period. This includes daytime naps, which should total around 2.5 to 3 hours.
The number of naps a one-year-old takes can vary. Some babies will take one nap, some will take two, and some will take three. It's important to ensure that the total number of hours slept over the day and night is sufficient for your baby's needs.
For babies taking two naps, each nap should last at least one hour but no longer than two hours. This allows for restorative sleep during the day and helps to maintain a bedtime between 7:00-8:00 pm. To achieve this bedtime, your baby should wake up between 3:00-4:00 pm, leaving a 3.5-4 hour wake window before bedtime.
It is beneficial to establish a consistent sleep schedule for your baby. A soothing bedtime routine and a regular bedtime are important, as is a daytime schedule that includes physical activity and fresh air.
It is also recommended to limit screen time, as this can disrupt your baby's sleep. Keep TVs, laptops, and other screens out of your baby's bedroom, and turn off screens at least one hour before bedtime.
Additionally, consider the noise level and temperature of your baby's bedroom. Too much noise, such as a loud TV or loud conversations, can disrupt their sleep. Similarly, ensure your baby is dressed appropriately for the temperature, especially in the colder months.
By following these guidelines, you can help ensure your one-year-old is getting the recommended 2.5 to 3 hours of daytime sleep as part of their overall daily sleep needs.
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Nighttime sleep: 10-12 hours
A one-year-old toddler should be getting around 11 to 14 hours of sleep every 24 hours. This includes nighttime sleep and daytime naps.
For nighttime sleep, a one-year-old should be getting 10 to 12 hours of sleep. A bedtime between 7:00 and 8:00 pm can help your one-year-old fall asleep and stay asleep during the night. If your toddler's bedtime is after 8:00 pm and they are taking longer than 20 minutes to fall asleep, consider shifting their bedtime a bit earlier.
A one-year-old's sleep schedule should include daytime naps. On a two-nap schedule, each nap should last at least one hour but no longer than two hours. This allows for restorative sleep during the day and keeps bedtime within the ideal range. The morning wake window is generally on the shorter end, while the last wake window of the day is longer. For a one-year-old, the goal is to have a total of 2.5 to 3 hours of daytime sleep.
It is beneficial to stick to a consistent sleep schedule and bedtime routine. A pre-bedtime routine such as a bath, feeding, and storytime can help prepare your toddler for sleep. It is also important to keep your toddler's room quiet and free from screens and other distractions.
As your toddler grows, their sleep needs may change. Some toddlers transition to one nap closer to the age of one, while others may continue taking two naps until they are older. It is important to adapt to your child's individual sleep needs and make adjustments as necessary.
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Bedtime routine: consistent and soothing
A one-year-old baby typically needs 11 to 14 hours of sleep in a 24-hour period, including one or two daytime naps. A consistent and soothing bedtime routine is essential to ensure your baby gets enough sleep. Here are some tips to create a calming and consistent bedtime routine:
Establish a regular bedtime: A consistent bedtime is crucial for a one-year-old's sleep schedule. Aim for a bedtime between 7:00 and 8:00 pm, as this is typically when babies have the highest sleep pressure. This bedtime range will help your baby fall asleep and stay asleep during the night. If your baby's bedtime is after 8:00 pm, they may take longer to fall asleep, and their sleep duration may be shorter.
Create a soothing pre-bedtime routine: Develop a calming routine before bedtime. This could include activities such as a warm bath, feeding, and storytime. Reading a book before bed can be soothing, but be mindful of the content to ensure it is not too stimulating. You can also introduce a comfort item, such as a small soft blanket or stuffed animal, which can provide your baby with reassurance and comfort.
Minimize screen time: Keep TVs, laptops, and other screens out of your baby's bedroom. Limit screen time at least one hour before bedtime, as it can disrupt their sleep. Instead, encourage physical activity and outdoor play during the day to promote better sleep at night.
Maintain a consistent nap schedule: Most one-year-olds will take two naps during the day, each lasting between one and two hours. Ensure that there is a full wake window before bedtime, typically 3.5 to 4 hours, to make it easier for your baby to fall asleep and sleep through the night. If your baby is struggling with shorter naps, evaluate their daytime activities and environment to promote longer, restorative naps.
Provide a safe and comfortable sleep environment: Ensure your baby's crib is safe and secure. Remove any toys or items they could use to climb out of the crib. You can include a light blanket and a small comfort item, such as a "lovey," for added reassurance. Keep the room quiet and minimize noise disruptions, such as loud TVs or conversations, which can disturb your baby's sleep.
Remember that every baby is unique, and their sleep patterns may vary. You may need to adjust their nap and bedtime schedules accordingly to find what works best for your little one.
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Screen time: turn off at least one hour before bedtime
Between the ages of 1 and 2, most children need about 11 to 14 hours of sleep per day, including one or two daytime naps. At around 18 months, or sometimes earlier, toddlers tend to transition from two naps to one afternoon nap.
To ensure your one-year-old gets adequate sleep, it is important to establish a consistent bedtime routine. Most babies at this age have the highest sleep pressure around 7-8 pm, and an early bedtime may be necessary to ensure they get 11 to 14 hours of sleep.
- Limit screen time: The American Academy of Pediatrics discourages media use by children younger than 2 and recommends that older children's screen time be limited to no more than one or two hours per day. Excessive screen time can disrupt sleep and lead to irregular sleep schedules.
- Encourage alternative activities: Suggest quiet activities for your one-year-old to engage in during the hour before bedtime. This could include reading books, listening to calming music, or practicing mindfulness activities. If your child insists on using a device, encourage them to choose relaxing content and put it away well before bedtime.
- Plan and monitor content: Be mindful of the content your child engages with on screens. Limit violent or stressful content at any time of day, as it can affect sleep regardless of the duration of use. Consider using parental control settings and previewing content before allowing your child to access it.
- Encourage physical activity during the day: Promote outdoor play and physical activity during the day. This can help tire your child and make them more ready for sleep in the evening.
- Establish family rules: Implement a family rule that mobile phones and other devices are left in a common area overnight, rather than kept in bedrooms. This can help reduce the temptation to use screens close to bedtime.
- Connect with your child: Encourage your child to connect with friends and family during the day instead of using screens late in the evening. This can help foster healthy relationships and improve their overall well-being.
- Provide comfort items: If your child doesn't have a comfort item like a lovey or a small soft toy, consider providing one to help provide reassurance and improve sleep quality.
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Comfort items: provide reassurance and security
A one-year-old typically needs around 11 to 14 hours of sleep in a 24-hour period, including daytime naps. A bedtime between 7:00 and 8:00 pm is ideal for a one-year-old to fall asleep and stay asleep during the night.
Comfort items, also known as security or lovey items, can play a crucial role in providing reassurance and security for one-year-olds. Here are some ways to incorporate comfort items into your child's routine:
- Choose appropriate items: Select soft items such as small blankets or stuffed animals that are specifically designed as comfort objects. Avoid items with ties or strings that could pose a safety hazard.
- Incorporate into nap and bedtime routines: Include the comfort item during your child's nap and bedtime rituals. For example, you can read books to the item, snuggle with it, or encourage your child to kiss it goodnight.
- Allow time for emotional connection: Understand that your child may need some time to form an emotional bond with their comfort item. Be patient and consistent in offering the item to them during sleep times.
- Address bedtime fears and nightmares: Comfort items can be especially helpful in providing reassurance if your child experiences nightmares or bedtime fears. Offer the item as a source of comfort and security during these distressing events.
- Provide consistency: Consistency is essential when it comes to sleep routines. Ensure that the comfort item is consistently available to your child during naps and bedtime. This predictability can help foster a sense of security.
- Encourage interaction: Engage your child in interactive activities with their comfort item. For example, you can read books together and include the item as a "listener" or encourage your child to care for the item by tucking it in or kissing it goodnight.
- Consider multiple comfort items: Some children may benefit from having more than one comfort item. This can be helpful if one item needs to be washed or if your child has different preferences at different times.
- Safety precautions: While comfort items are important, it is crucial to ensure that they do not pose any safety hazards. Regularly inspect the items for any wear and tear, and remove or repair any loose parts. Additionally, avoid placing large soft toys or items with long strings or ties in your child's crib or bed to prevent potential risks.
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Frequently asked questions
A one-year-old baby needs about 11-14 hours of sleep in a 24-hour period. This includes 2.5-3 hours of daytime sleep and 10-12 hours of overnight sleep.
A bedtime between 7:00-8:00 pm can help your one-year-old fall asleep and stay asleep during the night.
Here are some tips to help your one-year-old sleep better:
- Stick to a routine and a consistent sleep schedule.
- Avoid screens at least one hour before bedtime.
- Establish a soothing bedtime routine, such as a bath, feeding, or story time.
- Make sure your child gets enough physical activity and fresh air during the day.
- Keep the lights dim and minimise interaction if they wake up at night.
