Herbie Murray
Sleep is a crucial aspect of a child's development, and the amount of sleep they need varies with age. Typically, a 1-year-old toddler requires 11 to 14 hours of sleep in a 24-hour cycle, including one or two daytime naps. This sleep pattern supports their rapid learning and growth, and it is essential to establish healthy sleep habits during this stage. Establishing a soothing bedtime routine, maintaining a consistent sleep schedule, and providing a calm and safe sleep environment are all critical factors in ensuring your 1-year-old gets the sleep they need.
| Characteristics | Values |
|---|---|
| Recommended hours of sleep | 11-14 hours |
| Number of naps | 1-2 |
| Total nap time | 1-2 hours |
| Nighttime sleep | 10-12 hours |
| Nap time | Afternoon |
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What You'll Learn
A 1-year-old should get 11-14 hours of sleep per day
Sleep is vital for the development of children, and a lack of sufficient sleep at a young age has been linked to issues with weight, mental health, behaviour, and cognitive performance. Ensuring your toddler gets enough sleep can help them develop healthy habits and a positive attitude toward sleep. It can also improve their immune system and school performance, as well as their behaviour, memory, and mental health.
To help your 1-year-old get the recommended amount of sleep, establish a consistent sleep schedule and bedtime routine. This could include activities like a warm bath and a bedtime story to help your child relax. Be consistent with the routine, even on weekends, and keep interactions brief and boring if your toddler wakes up in the middle of the night.
Additionally, create a calm and quiet environment for your child's sleep. Keep the lights dim and minimise screen time, turning off screens at least one hour before bedtime. Make sure their sleeping environment is safe, and if your child is still in a crib, ensure it is secure with no large soft toys or items with ties or strings that could pose a risk.
By following these guidelines and paying close attention to your child's unique sleep needs, you can help ensure they get the recommended 11-14 hours of sleep per day, promoting their overall health and development.
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Daytime naps should account for 1-2 hours of sleep
Daytime naps are an essential component of a 1-year-old's sleep routine, accounting for 1-2 hours of their daily sleep. While the total recommended sleep for this age group is 11-14 hours, including naps, the length and frequency of daytime naps can vary. Some 1-year-olds may take two shorter naps, while others may transition to one longer nap, typically in the afternoon.
The transition from two naps to one usually occurs gradually, with the first nap becoming longer and later in the day as the second nap is phased out. This often coincides with the toddler's development and increasing need for independence. It is not uncommon for toddlers to resist the morning nap, indicating their readiness for a single afternoon nap.
To promote healthy sleep habits, it is essential to establish a consistent sleep schedule and routine. A soothing bedtime routine, such as a warm bath and a bedtime story, can help your 1-year-old relax and prepare for sleep. Maintaining a calm and quiet environment is crucial, and it is recommended to keep the lights dim and interactions brief if they wake up during the night.
Encouraging physical activity and outdoor play during the day can also improve your toddler's sleep quality. However, it is essential to avoid overexposure to screens, turning them off at least an hour before bedtime. By establishing positive sleep habits and a consistent routine, you can help your 1-year-old get the recommended 1-2 hours of daytime sleep they need.
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A consistent bedtime routine is important
A bedtime routine could include a warm bath, a bedtime story, or listening to quiet music. It's important to keep the lights dim and minimize interaction if your baby wakes up at night, so they don't fully wake up. You should also ensure that your child's bedroom is a calm and quiet environment, keeping TVs, laptops, and other screens out of the room. Turn off screens at least one hour before bedtime.
It's also beneficial to expose your child to lots of sunlight and physical activity during the day. You can also give your child a heads-up 30 minutes and then 10 minutes before bedtime, to help them prepare.
Sticking to a regular bedtime and a consistent sleep schedule is important, even on weekends. This will help your child's sleep stay on track and encourage good sleep habits. A consistent bedtime routine will also help you later if more serious discipline problems arise, as you will be used to setting rules and sticking to them.
As your child gets older, their sleep needs will change, and the amount of time spent napping during the day will decrease. However, napping can continue to provide benefits for memory and thinking, so it's important to encourage your child to nap when they need to.
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Avoid screen time before bed
Between the ages of 1 and 2, toddlers need around 11 to 14 hours of sleep per day, including one or two daytime naps. As children grow older, their sleep patterns change, and their sleep requirements decline. However, sleep remains critical for their overall health and development. Lack of sufficient sleep can lead to issues with weight, mental health, behaviour, and cognitive performance.
To ensure your 1-year-old gets adequate sleep, it is essential to establish a consistent sleep schedule and a calming bedtime routine. Here are some reasons why you should avoid screen time before your toddler's bedtime:
Impact on Sleep Quality and Quantity
Research has shown that toddlers and preschoolers who engage in more screen time tend to experience reduced sleep duration. In a study involving 13-month-olds, it was found that every minute of daytime touchscreen usage resulted in a minute of lost nighttime sleep. Another study indicated that increased screen time led to toddlers and preschoolers taking longer to fall asleep and having later bedtimes.
Behavioural Issues
Screen time has been linked to behavioural problems in children, including tantrums, difficulty paying attention, and impulsive behaviour. This association was particularly evident in children who were sleep-deprived, averaging less than 9.94 hours of sleep per night.
Melatonin Suppression
Exposure to bright light before bedtime can significantly reduce the production of melatonin, the hormone responsible for making us feel sleepy. Even dim light exposure can suppress melatonin levels. This effect may be more pronounced in younger children due to increased eye sensitivity.
Establishing Healthy Sleep Habits
Allowing screen time before bed can disrupt the establishment of a consistent bedtime routine. It is important to set boundaries and stick to them. By associating screens with rewards or using them as a distraction during bedtime, children may develop an increased focus on screen time, making it challenging to enforce sleep habits.
Alternative Bedtime Activities
Instead of screen time, opt for calming activities before bed. Reading a book, listening to quiet music, or taking a warm bath can help your toddler relax and signal that it's time to wind down.
Remember, every child is unique, and you know your child best. While screen time before bed may work for some, it's essential to be mindful of the potential impact on your child's sleep and overall well-being.
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A safe sleep environment is essential
A consistent sleep schedule and a calm and quiet sleep environment are essential for a 1-year-old's sleep. A 1-year-old toddler should get between 11 and 14 hours of sleep in 24 hours, including one or two daytime naps. A consistent sleep schedule helps a child's sleep stay on track. A soothing bedtime routine and a consistent bedtime are important, too.
A positive bedtime routine will help toddlers feel ready for sleep and settle more easily when they wake at night. Most toddlers are ready for bed between 6:30 pm and 7:30 pm. This is a good time, because they sleep deepest between 8 pm and midnight. It’s important to keep the routine consistent on weekends as well as during the week. A bedtime routine could include washing up and brushing teeth, reading a book, or listening to quiet music.
If your toddler is an active climber who is getting out of the crib, make sure that the crib mattress is on the lowest possible setting. If it is, and your toddler is still trying to scale the crib, consider moving them into a toddler bed or "big kid" bed with a side rail. It will be hard at first to keep your toddler in it, but at least you'll know your child won't be hurt climbing out of a crib. For added safety, install a gate in the doorway of the room so that your child can't wander around the house.
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Frequently asked questions
Between the ages of 1 and 2, most children need 11 to 14 hours of sleep per day, including one or two daytime naps.
Two naps per day is normal at the start of this period, but many toddlers only take one nap in the afternoon.
A 1-year-old's naps should give them about 1 to 2 hours of daytime sleep.
A soothing bedtime routine and a consistent sleep schedule are important. You can also try keeping the lights dim and speaking softly if your baby wakes up at night.
