Miya Pearson
Sleep is vital to the development of children of all ages, and the sleep requirements for young children decline as they get older. Generally, toddlers aged 12 months to 2 years old sleep between 10 to 14 hours within a 24-hour period, including 1 to 3 hours of naps. This is usually made up of one or two naps during the day, and a 10-12 hour sleep at night. It is common for toddlers to wake in the night, and they may experience sleep regression around 18 months, where they suddenly refuse to go to sleep or wake up during the night. A consistent bedtime routine is recommended, and distractions and screen time before bed should be avoided.
| Characteristics | Values |
|---|---|
| Total sleep time | Between 11 and 14 hours in 24 hours |
| Number of naps | One or two naps during the day |
| Nap time | Between 1 and 3 hours |
| Nighttime sleep | 10-12 hours |
| Bedtime | Between 6:30 p.m. and 9 p.m. |
| Wake-up time | Between 6:30 a.m. and 9:30 a.m. |
| Sleep regression | Occurs around 18 months |
| Comfort items | Teddy bear, blanket |
| Screen time | Should be turned off at least an hour before bedtime |
| Nightmares | Can begin to affect toddlers |
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What You'll Learn
Sleep regression
On average, 1-year-olds sleep between 11 and 14 hours in a 24-hour period. This includes one or two naps during the day, and a 10-12 hour sleep at night. However, every child is different, and the specific sleep pattern may vary.
Causes of Sleep Regression
There are several factors that can contribute to sleep regression in 1-year-olds:
- Restlessness and Overstimulation: Physical growth and increased activity levels can lead to restlessness and overstimulation, making it challenging for toddlers to fall asleep and maintain their sleep patterns.
- Separation Anxiety: As 1-year-olds go through heightened emotional and social development, they may experience increased separation anxiety. This can make it more difficult for them to fall asleep independently and may result in frequent nighttime awakenings.
- Teething: The discomfort and pain associated with teething can disrupt sleep patterns and cause sleep regression.
- Adjustment to New Sleep Patterns: Transitions to new sleep patterns, schedules, or sleep training methods can impact sleep. This includes adjustments such as moving from two naps to one nap per day, which is common between 12 and 18 months.
- Nightmares: While less common at this age, nightmares can affect toddlers, who may have difficulty distinguishing them from reality.
- Distractions: Excess noise, light, or stimulation in the environment can hinder a 1-year-old's ability to fall asleep, maintain sleep, or self-soothe during the night.
Coping with Sleep Regression
- Maintain a Consistent Bedtime Routine: Consistency and routine are crucial for navigating sleep regression. Stick to established healthy sleep habits and avoid introducing new habits that may disrupt established routines.
- Address Separation Anxiety: Separation anxiety can be eased by regularly playing games like Peek-a-Boo or Hide-and-Seek, which help children explore the concept of object permanence.
- Provide Comfort Items: Offer comfort items like a lovey or blankey, which can help provide reassurance and make toddlers feel safe and relaxed during sleep.
- Limit Screen Time: Reduce screen time at least an hour before bedtime, and ensure that exciting or scary content is avoided before sleep.
- Encourage Daytime Activity: Provide ample daytime activity, especially outdoor play, to foster a healthy circadian rhythm that promotes nighttime sleep.
- Address Teething Discomfort: If teething is a factor, consider appropriate remedies to alleviate pain and discomfort, such as teething rings or other safe options recommended by a healthcare professional.
- Create a Calm Environment: Make the bedroom a soothing space by reducing excess noise and light distractions. A small nightlight or dim lamp can provide a sense of comfort without being overly stimulating.
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Naps
Napping is a normal and beneficial part of a 1-year-old's sleep routine. Naps allow infants to consolidate specific memories and enable a more generalised memory that is important for learning and brain development.
At 12 months old, toddlers tend to sleep better. They generally sleep longer, wake up less often, and sleep more at night. On average, toddlers this age sleep between 11 and 14 hours in a 24-hour period, including 1 to 3 hours of naps. Two naps per day are normal at the start of this period, but many older toddlers transition to one nap in the afternoon. This transition usually happens between 12 and 18 months.
There are several strategies to develop positive sleep behaviours, such as connecting with your toddler, recognising and responding to tired signs, and using positive and consistent bedtime routines. For example, a warm bath and a bedtime story can help your child relax. It is also important to watch for signs of tiredness, as an overtired child may have trouble falling asleep and staying asleep. Some signs of tiredness in toddlers include yawning, rubbing their eyes, and increased fussiness or clinginess.
It is recommended that toddlers between 1 and 2 years old get between 11 and 14 hours of total sleep every day. However, every child is different, so don't worry too much if your child has different sleep patterns. If you are concerned about your child's sleep, consult a healthcare professional.
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Nightmares
Sleep for one-year-olds is usually made up of one or two naps during the day, and a 10-12 hour sleep at night. On average, toddlers this age sleep between 11 and 14 hours in 24 hours.
Toddlers and older children are more likely to experience nightmares when they are overtired or experiencing stress. A consistent bedtime and relaxing bedtime routine can help prevent nightmares. If your child is over two years old and is scared of the dark, consider introducing a night light. A red-hued night light is the most sleep-promoting, while blue light should be avoided as it inhibits the release of the sleep hormone melatonin.
If your child wakes up from a nightmare, it may be helpful to offer a comforting back or belly rub and speak to them in a soft, gentle voice. If a gentle touch and comforting words don’t work, it is okay to pick your child up and spend some time rocking and singing with them until they relax.
If your child is experiencing recurring nightmares, talk with your doctor.
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Bedtime routine
On average, toddlers between the ages of one and two sleep between 11 and 14 hours in 24 hours. This includes one or two naps during the day, each lasting one to three hours, and a 10-12 hour sleep at night.
Consistency is key
A consistent bedtime routine will help get your toddler ready for sleep. This includes being consistent with the time you put them to bed and their nap schedules. It's normal for one-year-olds to take two naps during the day, but if you want an earlier bedtime, you might need to gradually shift to one nap in the afternoon.
Recognise tired signs
Every child is different, but some common tired signs in one-year-olds include yawning, rubbing their eyes, becoming fussy or cranky, and losing interest in people or activities. Watch for these signs to determine the best times for naps and bedtime.
Create a soothing environment
Turn off screens at least an hour before bedtime, and ensure your child doesn't watch anything too exciting or scary close to bedtime. Keep the volume down and minimise noise from other rooms, as toddlers will learn to sleep with some background noise. You may also want to leave a small nightlight on in their room.
Establish comforting sleep associations
Many toddlers become attached to something they take to bed, such as a teddy bear or a special blanket, which helps them feel safe and relaxed. Ensure their comfort item is safe and doesn't pose any choking or strangulation hazards.
Wind-down activities
Develop a bedtime routine that includes calming activities such as a warm bath, reading a bedtime story, or playing soft music. Keep the routine positive and brief, and don't let it get too long.
Set boundaries and provide reassurance
Decide on rules, such as the number of drinks or toys your child is allowed, and stick to them. If your toddler wakes up in the middle of the night, provide brief reassurance that you are close by, but avoid too much interaction to prevent disrupting their sleep further.
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Sleep environment
Consistency and Routine: Establishing a consistent bedtime routine is essential for your toddler's sleep. This includes adhering to specific sleep and wake-up times, as well as incorporating calming activities before bedtime, such as a warm bath or reading a bedtime story. Consistency helps your child's body adjust to a natural sleep rhythm, making it easier for them to fall asleep and maintain a healthy sleep schedule.
Comfort Items and Sleep Associations: Many toddlers find comfort in having a special item, such as a teddy bear or a blanket, when they sleep. These items provide a sense of security and help them feel calm and relaxed. However, it's important to ensure that these items are safe and don't pose any choking or suffocation hazards.
Noise and Distractions: The sleep environment should be relatively quiet and free from excessive noise. While toddlers can learn to sleep with some background noise, loud conversations or television can be disruptive. It's important to check the noise level in your toddler's room and make adjustments as necessary to create a peaceful atmosphere.
Temperature and Pajamas: Maintaining a comfortable temperature in your toddler's room is important. In colder months, consider dressing your child in warmer pajamas or using appropriate bedding to ensure they don't get cold during sleep.
Lighting: A small nightlight or a dim lamp can provide a sense of security for your toddler, especially if they are experiencing separation anxiety. A soft light can help them feel more at ease when falling asleep and can also assist you in checking on them without fully illuminating the room.
Screen Time: Reducing screen time before bedtime is crucial. Turn off computers, tablets, phones, and televisions at least an hour before bedtime. Exciting or scary content before sleep can overstimulate your child and make it difficult for them to wind down.
Sibling Sharing: If your toddler shares a bedroom with a sibling, it's advisable to settle your toddler first before putting the other child to bed. This helps prevent distractions and ensures your toddler can fall asleep without interruption.
Remember that every child is unique, and you might need to adjust the sleep environment based on their individual needs and preferences. Always consult with your healthcare provider if you have concerns about your child's sleep patterns or if you're making significant changes to their sleep environment.
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Frequently asked questions
It is recommended that 1-year-olds get between 11 and 14 hours of total sleep every day. This includes 1-3 hours of naps.
Two naps per day is normal at the start of this period, but many older toddlers only take one nap in the afternoon.
Toddlers have their deepest sleep between 8 pm and midnight, so it’s good to get them into bed between 6:30 and 7 pm. Most are ready for sleep by then.
A consistent bedtime routine will help get your toddler ready for sleep. You can try a warm bath and a bedtime story to help your child relax.
Sleep regression is often associated with periods of high growth and development. It can be brought on by factors such as illness, teething, new skills, or the 12-month sleep regression.
