Ashwin Lewis
A 16-month-old baby is likely to be very active, working on new physical milestones such as walking and speaking new words. With so much activity, they need daytime and nighttime sleep to properly recharge. The CDC recommends that 16-month-olds get a total of around 11 to 14 hours of sleep every day, including naps. However, there is no one-size-fits-all sleep schedule for 16-month-olds, and the number of naps they take may vary. Some 16-month-olds take two naps a day, while others are transitioning to one nap, and some still take one nap. A consistent bedtime routine that lasts around 30-45 minutes is recommended for 16-month-olds, as they thrive on routine and knowing what comes next.
| Characteristics | Values |
|---|---|
| Total sleep time | 13-14 hours in 24 hours |
| Night sleep | 10-12 hours |
| Daytime sleep | 2-3 hours |
| Number of naps | 1 or 2 |
| Wake windows | 3-6 hours |
| Bedtime routine duration | 30-45 minutes |
| Separation anxiety | Yes |
| Teething | Yes |
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What You'll Learn
Total sleep time: 11-14 hours in 24 hours
At 16 months, your toddler is likely to be very active and working on new physical milestones, such as walking. With so much activity throughout the day, they need daytime and nighttime sleep to properly recharge.
According to the CDC, your 16-month-old should get a total of around 11 to 14 hours of sleep every 24 hours, including naps. This typically breaks down to about 10 to 12 hours of nighttime sleep and 1 to 3 hours of daytime sleep, split between one or two naps. However, it's important to remember that there is no one-size-fits-all sleep schedule for 16-month-olds, and the number of naps they take each day might change. Some 16-month-olds are taking two naps a day, some are transitioning to one nap, and some are already taking just one nap.
If your 16-month-old is struggling to get enough daytime sleep, it may be a sign that they need more awake time to tire themselves out. Babies need lots of stimulation and opportunities to move around and explore. On the other hand, if your baby is waking up at night, it could be a sign that they are not tired enough. You can gradually increase their wake windows by 10-15 minutes every few days until you find the right balance for your little one.
A consistent bedtime routine that lasts around 30-45 minutes can be helpful for 16-month-olds, as they thrive on routine and knowing what to expect. It's also important to give them the quiet space they need to relax and ease into their new sleep routine.
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Number of naps: 1-2 naps per day
At 16 months old, your baby will need between 11 and 14 hours of sleep every day, including naps. While some 16-month-olds will still be taking two naps a day, others will be transitioning to one nap, and some will already be taking just one.
If your baby is still taking two naps, these will typically be split into a mid-morning nap and an afternoon nap. Each nap will usually last between one and three hours. However, if your baby is taking two naps and struggling to sleep at night, it may be time to transition to one nap.
If your baby is taking one nap, they will need to stay awake for around 5-6 hours before the nap without becoming overtired. Once they have transitioned to one nap a day, make sure they have the quiet space they need to relax and ease into this new routine.
There is no one-size-fits-all sleep schedule for 16-month-olds, and it's important to pay attention to your child's individual sleep cues. If your baby is waking during the night when they previously slept well, this could be a sign that they are ready to transition to one nap. Other signs include taking short naps and resisting one or both naps.
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Sleep disruptions: teething, separation anxiety, illness
At 16 months, your child is making the transition into toddlerhood. At this stage, they may be taking one nap, transitioning to one nap, or still taking two naps a day. Wake windows can range from 3-6 hours, depending on your baby's individual needs.
Sleep disruptions
Teething
Teething can be a common cause of sleep disruption. It can be difficult to tell if teething is the reason for your toddler's sleep problems, especially if other things are going on. However, if your toddler wakes up crying, you may also notice one flushed cheek on the side where the tooth is coming through. The painful symptoms are usually worse as the back teeth (molars) erupt between 12 and 19 months. If your toddler's teeth are bothering them too much to settle, you can try giving the correct dose of infant paracetamol or ibuprofen.
Separation anxiety
Separation anxiety can also cause sleep disruptions, which may manifest as your child waking more frequently overnight. This can come in waves over the first few years of a child's life and usually begins around 8 months. Separation anxiety can also lead to new sleep challenges, contributing to sleep regression. To help your child through this, respond to their separation anxiety with sensitivity and help instil confidence in their ability to be away from you for periods of time. You can also introduce a comfort object, such as a blanket or soft toy, to help your child feel safe and secure.
Illness
If your 16-month-old is waking during the night, check if they are experiencing any physical discomfort due to illness. If they continue to wake up at night and you know they are comfortable and healthy, consider that they may not be tired enough. Gradually increase their active awake time by 10-15 minutes every few days until you find the right balance for your child.
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Sleep regression: a sudden change in sleep patterns
A 16-month-old baby will sleep for around 11-14 hours every day, including naps. However, there is no one-size-fits-all sleep schedule for 16-month-olds. Some babies will still be taking two naps per day, while others will be transitioning to one nap, and some will have already made the transition. During the day, a 16-month-old baby will nap for 1-3 hours. At night, they will sleep for 11-12 hours.
Sleep regression refers to a sudden negative change in a child's sleep patterns. It is a normal part of development that can happen at any age. Sleep regression can be caused by several factors, including:
- Separation anxiety: Toddlers may experience increased separation anxiety, leading to difficulty falling asleep without a caregiver's help.
- Physical achievements: New physical skills, such as pulling up, cruising, walking, and climbing, can cause sleep regression as toddlers may not know how to get back down or adjust to new mobility.
- Teething: The pain and discomfort of teething can disrupt a toddler's sleep.
- Potty training: The transition from diapers to the potty can contribute to sleep regression.
- Life changes: Sleep regression may be triggered by significant life changes, such as the birth of a sibling, moving to a new house, a change in caregivers, or starting preschool or daycare.
- Screen time: Exposure to screens, especially before bed, can disrupt the body's natural melatonin production and impact sleep.
- Sleepwalking: Sleepwalking can occur during periods of irregular sleep schedules or overtiredness.
Sleep regression usually lasts for a few weeks and can be a challenging time for both toddlers and their caregivers. To cope with sleep regression, it is essential to be consistent with sleep routines and address any underlying causes of sleep disruption.
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Sleep training: methods to help babies sleep through the night
At 16 months, your baby should be getting around 11-14 hours of sleep every day, including naps. However, there is no one-size-fits-all sleep schedule for 16-month-olds, and the number of naps they take may vary. Some babies this age are taking two naps, some are transitioning to one nap, and others are already taking just one nap.
Sleep training can be a useful tool to help your baby sleep through the night and get the restorative sleep they need. Here are some methods to help your 16-month-old sleep through the night:
Gentle Sleep Training Method
This method focuses on helping your baby learn to sleep independently without crying. It emphasizes a consistent bedtime routine, with the same set of activities done in the same order, so your baby recognizes them as a transition to bedtime. You can use different tactics within this method, such as the Ferber method (re-entering the room when the baby cries) or the Fading method (gradually increasing physical distance but providing reassurance when the baby cries).
Gradual Cry Method
This approach involves gradually allowing your baby to cry for longer periods before comforting them. Over time, the idea is that your baby will learn to self-soothe and fall back asleep independently.
Bedtime Shift Method
This method involves shifting your baby's bedtime to a later time, preferably the time they naturally fall asleep. Once they adjust to this new bedtime, you can gradually move it earlier to the desired bedtime.
Self-Soothing Techniques
Allow your baby to learn to self-soothe by putting them down when they're drowsy but still awake. This way, they'll get used to falling asleep on their own. When they wake up at night, they'll be better equipped to fall back asleep without your help.
Consistency
Consistency is vital in sleep training. Create a consistent bedtime and stick to it every night. This helps establish a new sleep schedule for your child.
Remember, there is no one-size-fits-all approach to sleep training. The best method is the one that suits you and your baby's needs and comfort levels. Some methods may work faster than others, but don't expect immediate results, especially with gentler techniques. Keep in mind that sleep training is a process, and it may take time for your baby to learn and hone the skill of falling asleep independently.
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Frequently asked questions
Your toddler should be getting around 11-14 hours of sleep in a 24-hour period, including naps.
At 16 months old, toddlers are transitioning from two naps to one. Some may still need two naps, while others are ready to move to one longer afternoon nap.
Naps should total around 2-3 hours during the day. Each nap can be between 1-4 hours long.
Signs that your toddler is ready to transition to one nap include resisting a nap or bedtime and waking up at night. They should be able to stay awake for 5-6 hours before their nap without becoming overtired.
There is no one-size-fits-all sleep schedule, but a bedtime routine lasting 30-45 minutes is recommended. Most toddlers will fall asleep within 10-20 minutes if they are sufficiently tired.
