Daytime Sleep: How Much Does Your Toddler Need?

Sleep is critical for a toddler's overall health and development. The American Academy of Sleep Medicine recommends that toddlers get 11 to 14 hours of sleep every 24 hours, including one or two daytime naps. However, each child is unique, and factors such as genetics and temperament can influence their sleep needs. A consistent bedtime routine can help toddlers settle more easily and develop healthy sleep habits.

How much sleep does a toddler need?

Sleep is critical to a toddler's overall health and development. Toddlers should get between 11 and 14 hours of sleep every 24 hours. This can include a sleep of 10 to 12 hours at night and a nap of 1 to 2 hours during the day.

Toddlers are developing fast, and their relationship with sleep changes a lot at this age. You might see behaviour that looks like sleep problems. This can include challenges like getting toddlers into bed, settling them for sleep, or getting them to sleep through the night. This is one way that toddlers test boundaries and practise being independent, which is a natural part of toddler development.

A positive bedtime routine will be a big help with many toddler settling and sleep concerns. A common daily sleep schedule for toddlers might look like this:

1 pm: have a nap of no more than 2 hours.

30 pm: get into bed and say goodnight.

If your toddler’s day nap is too long or too late in the day, they might not be ready for bed until late 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 might look something like this:

7 pm: brush teeth and change nappy/clothes.

• 15 pm: have quiet time (read a book or tell a story).
• 30 pm: get into bed and say goodnight.

Before you turn out the light, it’s a good idea to do a quick check of your child’s room to make sure the sleeping environment is safe. If your child takes a dummy to bed, you might consider encouraging your child to let go of the dummy. Taking a bottle of milk to bed isn’t a good idea, because it can cause tooth decay and lead to more problems with sleep. It’s better for your child to finish their milk at least 30 minutes before going to bed.

A simple and consistent bedtime routine is a parent's best bet for getting a sleepy toddler snugly into bed.

How to create a bedtime routine for your toddler

Toddlers need a lot of sleep—between 11 and 14 hours every 24 hours. This usually includes a sleep of 10 to 12 hours at night and a nap of 1 to 2 hours during the day. A consistent bedtime routine can help toddlers feel ready for sleep and settle more easily when they wake up at night. Here are some tips to create a bedtime routine for your toddler:

Start early:

You can incorporate a bedtime routine as early as 4 to 6 months, but if you haven't yet, now is a good time to start. The key is to keep things calm and consistent in the period before your toddler's bedtime so that your child learns to recognize that the time for sleep is coming.

Wind down:

In the hour before bedtime, ban screen time and stop any active play or running around. You can start by giving your toddler a heads-up 30 minutes and then 10 minutes beforehand.

Create a soothing environment:

Dim the lights in your toddler's bedroom or turn on a night light. Play some soothing music or white noise. Check that the room temperature is comfortable and do a quick check to ensure the sleeping environment is safe. Move any objects that cause scary shadows, shut the closet doors, or close the curtains to help your toddler feel safe.

Quiet play and reading:

Quiet play like saying goodnight to their favourite toys and putting teddy to bed can help your toddler wind down. You can also include reading a book or telling a story as part of the bedtime routine. Singing a lullaby together is another great way to calm your toddler before bed.

Consistent sleep schedule:

Creating a nap schedule can help your toddler sleep better at night. Track your toddler's sleep times and watch for any signs of sleepiness. Soon you'll notice when your toddler is tired during the day. Schedule naps when your little one is most likely to be tired and stay consistent each day.

Rituals:

Think of going to sleep as a ritual. For example, your toddler's routine could include reading a story with Mom or Dad, taking a favourite soft toy or security blanket to bed, dimming the lights, and giving a quick kiss and a hug from Mom and Dad.

Flexibility:

Your toddler may occasionally refuse to go to sleep. This could be because they want a sense of control over their routine. Try giving them a few choices, such as letting them pick out their pyjamas, choosing the story you'll read, or deciding on the soft bedtime music.

Address sleep issues:

If your toddler is struggling to sleep, they may be afraid of the dark or have separation anxiety. In this case, a night light or a transitional object like a security blanket could help. If your toddler is having nightmares or night terrors, hold them and talk to them softly. Tell them that everything is okay and that it was just a dream. Stay with them until they're calm and relaxed, and then put them back to sleep.

Maintain boundaries:

If your toddler crawls out of bed, put them back to bed and remind them that it's time to sleep and that they need to sleep in their own bed. Don't let them demand "just one more" story, and don't stray too far from your normal routine.

Keep it fun:

Many toddlers love the idea of doing something that "big kids" do, so you can make the transition to a "big kid" bed fun and exciting.

Prioritize sleep safety:

Keep your toddler safe at night by taking a few safety precautions. Check that their crib or bed is away from windows, drapery, and electrical or other cords. Remove any objects with strings, like mobiles, that could get caught around your toddler's neck once they can reach them. Lower the mattress as your child grows, and don't leave extra stuffed toys or pillows in the crib that they can use to scale the railing.

Remember, a positive and consistent bedtime routine will help your toddler feel ready for sleep and settle more easily throughout the night.

How to help your toddler sleep better

Toddlers need 11-14 hours of sleep every 24 hours. This usually looks like 10-12 hours of sleep at night and a nap of 1-2 hours during the day. Here are some tips to help your toddler sleep better:

Set up a bedtime routine

A regular bedtime routine starting at the same time each night encourages good sleep patterns. A bedtime routine of a bath, story, and bed can help younger children feel ready for sleep. For older children and teenagers, the routine might include quietly chatting, turning off digital technology, having a shower, listening to music, or reading.

Relax before bedtime

Encourage your child to relax before bedtime. Older children might like to wind down by reading a book, listening to gentle music, or practising breathing exercises for relaxation. If your child takes longer than 30 minutes to fall asleep, they might need a longer wind-down period before turning out the lights.

Keep regular sleep and wake times

Keep your child's bedtime and wake-up times within 1-2 hours of each other each day. This helps to keep your child's internal body clock in a regular pattern. It's good to do this on weekends and holidays, as well as on school days.

Keep older children's naps early and short

Most children stop napping at 3-5 years of age. If your child is struggling at bedtime, try to keep their nap to no longer than 20 minutes and no later than the early afternoon. Longer and later naps can make it harder for children to fall asleep at night.

Make sure your child feels safe at night

If your child feels scared about going to bed or being in the dark, you can praise and reward them when they are brave. Avoiding scary TV shows, movies, and computer games can help, too. Some children with bedtime fears feel better when they have a night light.

Check noise and light in your child's bedroom

Check whether your child's bedroom is too light or noisy for sleep. Blue light from televisions, computer screens, phones, and tablets suppresses melatonin levels and delays sleepiness. Bright light in the hour before bedtime can have the same effect on young children. Turn off devices at least one hour before bedtime and keep digital technology out of your child's room at night.

Avoid the clock

If your child is checking the time often, encourage them to move the clock or watch to a spot where they can't see it from bed.

Eat the right amount at the right time

Make sure your child has a satisfying evening meal at a reasonable time. Feeling hungry or too full before bed can make your child more alert or uncomfortable, making it harder for them to fall asleep. In the morning, a healthy breakfast helps to kick-start your child's body clock at the right time.

Get plenty of natural light during the day

Encourage your child to get as much natural light as possible during the day, especially in the morning. Bright light suppresses melatonin. This helps your child feel awake and alert during the day and sleepy towards bedtime.

Avoid caffeine

Caffeine is in energy drinks, coffee, tea, chocolate, and cola. Encourage your child to avoid these things in the late afternoon and evening, and don't offer them at these times.

How to put your toddler to sleep

Toddlers need 11-14 hours of sleep every 24 hours. This usually includes a sleep of 10-12 hours at night and a nap of 1-2 hours during the day.

Establish a bedtime routine

A positive and consistent bedtime routine will help toddlers feel ready for sleep and settle more easily when they wake up at night. A bedtime routine might include brushing teeth, changing nappies, having quiet time (reading a book or telling a story), and getting into bed and saying goodnight. It's important to keep the routine consistent, even on weekends.

Create a safe and comfortable sleep environment

Make sure the sleeping environment is safe and comfortable for your toddler. This includes ensuring the room is dark, quiet, and slightly cool. Remove any dangerous items, such as cords from blinds and power points, and limit access to areas where your toddler could fall, such as stairs or windows.

Expose your toddler to natural light and fresh air

Get your toddler outside early in the day to expose them to natural light and fresh air. This helps regulate their sleep hormone, melatonin, ensuring they will be sleepy at bedtime.

Be consistent with sleep and wake times

Consistency is key when it comes to toddler sleep. Try to maintain consistent sleep and wake times, even on weekends and holidays. This will help regulate your toddler's sleep cycle and make it easier for them to fall asleep at night.

Adjust naptime

If your toddler is taking long naps during the day and struggling to fall asleep at night, try shortening their afternoon nap by 15 minutes. You can gradually adjust their nap schedule until you find a balance that works for their nighttime sleep.

Create a calm environment before bedtime

At least 30 minutes before bedtime, create a soothing environment for your toddler. This might include reading a book, putting on soft music, or giving them a relaxing bath. Avoid roughhousing or other stimulating activities before bed.

Use white noise

White noise can help block out jarring sounds that might wake up your toddler. It creates a blanket of sound that masks disruptive sudden shifts in sound consistency.

Dim the lights

Dim the lights in the house and draw the curtains about an hour before bedtime. This will help reduce your toddler's exposure to light, which can suppress the sleep hormone melatonin.

Avoid before-bed snacks

If your toddler is still hungry after dinner, offer a healthy and boring snack, like a banana or cheese stick, at least 45 minutes before bedtime. Avoid giving them anything too sugary or heavy, as this could interfere with their sleep.

Handle nightmares

Nightmares are common among toddlers and can be scary for them. If your toddler has a nightmare, provide comfort and reassurance. You can give them a security object, like a blanket or stuffed animal, leave a dim light on, and leave the door cracked. Discuss the nightmare the next day to address any underlying fears or concerns.

Be responsive to your toddler's needs

It's important to be responsive to your toddler's needs. Recognise when they need help and respond appropriately. Know their tired signs and the intensity of their cry. Let them know that you are emotionally and physically available if they become distressed.

Moving from the crib to the bed

Toddlers need 11-14 hours of sleep every 24 hours. This usually consists of 10-12 hours of sleep at night and a nap of 1-2 hours during the day. A common daily sleep schedule for toddlers is to have a nap of no more than 2 hours at 1 pm and then get into bed and say goodnight at 7.30 pm.

Most children move from a crib to a bed when they are around 2-3 years old. However, there is no hurry to do this, especially since some young toddlers might try to get out of a big bed more often. You might need to move your child if they've started climbing out of the crib or need to use the potty at night. Alternatively, you may need the crib for a new baby.

Many children grind their teeth at some stage, but this usually doesn't cause any damage to their teeth. Teeth-grinding won't usually wake children up, but it might disturb other people in the room! Sleep medications are not usually recommended for children's sleep problems. If you have concerns, consult your GP or paediatrician.

Frequently asked questions