Miya Pearson
Establishing a healthy sleep schedule for your 18-month-old can be challenging, but understanding their sleep needs and patterns can help. At this age, toddlers typically need 11-14 hours of sleep in a 24-hour period, including 1-3 hours of naps. Most transition to one afternoon nap, but some may still benefit from two shorter naps. A consistent bedtime routine, a safe and comfortable sleep environment, and strategies to manage separation anxiety can all contribute to better sleep for your toddler.
| Characteristics | Values |
|---|---|
| Total Sleep | 11-14 hours in a 24-hour period |
| Night Sleep | 10-12 hours |
| Daytime Sleep | 2-3 hours |
| Number of Naps | 1-2 |
| Bedtime | 6:00-8:00 PM |
| Wake Windows | 4-6 hours |
| Sleep Regression Duration | 1-2 weeks |
| Crib Mattress Position | Lowest |
| Crib Contents | No toys, bumpers, or extra bedding |
| Nighttime Routine | Consistent, calm, and relaxing |
| Sleep Aids | Lovey (small soft blanket or stuffed animal) |
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What You'll Learn
Aim for 11-14 hours of sleep in a 24-hour period
At 18 months, toddlers should be getting 11 to 14 hours of sleep in a 24-hour period, including one or two daytime naps. The ideal amount of nighttime sleep is 10 to 12 hours, with a further 2 to 3 hours of daytime sleep.
Most 18-month-olds will take one nap during the day, usually in the afternoon, but some may still take two shorter naps. If your child is still taking two naps, they are likely ready to transition to one nap. You can tell if they're ready to transition by looking out for signs such as refusing a nap, taking shorter naps, or struggling to sleep through the night.
If your toddler is still sleeping after three hours, it is recommended to wake them to preserve their night sleep. A bedtime between 6:00 and 8:00 pm is ideal for this age group, with a bedtime outside this range possibly disrupting sleep.
To help your child get a good night's sleep, you should try to establish a bedtime routine. This could include engaging in soothing activities in soft lighting, making sure your toddler is comfortable, and saying goodnight in a reassuring way to reduce separation anxiety. You should also ensure that the hour before bedtime is calm and relaxing by dimming the lights and limiting screen time, as the blue light from screens can interfere with melatonin production, making it harder for your child to fall asleep.
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Transition to one nap a day
By 18 months, your toddler should be aiming for 12-14 hours of total sleep in a 24-hour period, including 10-12 hours of overnight sleep and 2-3 hours of daytime sleep. This daytime sleep is usually achieved with one long nap in the middle of the day.
The transition from two naps to one typically happens between 13 and 18 months, but this is not a one-size-fits-all process. Some toddlers drop the morning nap, while others phase out the afternoon nap, and some alternate between the two.
If your toddler is struggling with the transition, you can try gradually shifting the morning nap later and later, which will usually shift the afternoon nap later and shorten it until it is dropped completely. This transition can take anywhere from a few days to a few weeks, and it is normal to have some days that don't go as planned.
If your toddler is in daycare, they may transition to one nap as early as 11 months, and this is okay! You can still control their bedtime and naps when they are with you.
Once your toddler has transitioned to one nap, you should aim for a wake window of 4-6 hours. This means they should be able to stay awake for at least 5 hours before and after their nap. If they are struggling to stay awake until their normal bedtime, you can try an early bedtime of 6:00-6:30 pm.
It is important to maintain a predictable bedtime routine to cue your toddler's brain that it is time for sleep. This routine should include engaging in soothing activities in soft lighting, making sure your toddler is comfortable, and saying goodnight in a reassuring way to reduce separation anxiety.
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Create a consistent bedtime routine
Creating a consistent bedtime routine for your 18-month-old can be a great way to improve their sleep. A consistent routine can help your toddler know what to expect and signal that sleep is approaching. Here are some tips to create an effective bedtime routine:
Maintain a set bedtime: Aim for a consistent bedtime between 6:00 PM and 8:00 PM. Most 18-month-olds thrive on a regular schedule, and a bedtime within this range can help them fall asleep and stay asleep during the night. However, if your toddler is still adjusting to a one-nap schedule, you may need to move bedtime earlier, especially if they are struggling to make it to bedtime without becoming overtired.
Establish a calming pre-bedtime routine: In the hour or so before bedtime, engage your toddler in calming and soothing activities. This could include a warm bath, reading a bedtime story, listening to soft music, or enjoying some quiet playtime. Lower the lights to signal that bedtime is approaching and minimise screen time, as the blue light from electronic devices can interfere with melatonin production, making it harder for your toddler to fall asleep.
Follow a consistent sleep routine: Repeat the same sequence of activities each night as part of your bedtime routine. This could include a diaper change, putting on pajamas, brushing teeth, reading a book, and snuggles. Allowing your toddler to make choices whenever possible, such as choosing the bedtime story or pajamas, can help reduce bedtime power struggles and increase their sense of independence.
Address separation anxiety: Many 18-month-olds experience separation anxiety, which can impact their sleep. To reduce this anxiety, offer extra connection and comfort before bed, and practice short separations during the day to build their confidence. A security item, such as a small soft blanket or stuffed animal, can also provide comfort and help your toddler feel secure.
Optimise the sleep environment: Ensure your toddler's sleep space is dark, quiet, and comfortable. Remove toys, bumpers, and extra bedding from the crib to maintain a safe environment. If your toddler is becoming more mobile and climbing out of the crib, lower the mattress to its lowest position or consider transitioning to a toddler bed with a side rail.
Remember, every toddler is unique, and you may need to adjust this routine to find what works best for your child. The goal is to provide a consistent and calming bedtime routine that helps your 18-month-old establish healthy sleep habits and get the recommended 11-14 hours of total sleep in a 24-hour period.
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Address separation anxiety
At 18 months, toddlers should be getting 11 to 14 hours of sleep per day, including a one- to three-hour nap each afternoon. However, sleep patterns vary from child to child, and some 18-month-olds may experience sleep regression, which can be difficult for both caregivers and children. During this time, it is important to cultivate good sleep habits that can provide a strong foundation for quality sleep.
Separation anxiety can be a common challenge for 18-month-old toddlers, as they are becoming more communicative and their emotional reactions deepen. Signs of separation anxiety include increased clinginess and crying, particularly when you are initiating the separation, such as when you put your baby down or leave the room. It can also manifest as resistance to bedtime, restlessness, and frequent night wakings.
To address separation anxiety, it is important to provide extra comfort and security to your toddler. You can do this by offering a lovey or comfort object, such as a soft toy or blanket, to provide a sense of familiarity and ease feelings of anxiety. Just be sure to wait until your child is at least 12 months old before introducing a lovey in the crib. You should also establish a consistent bedtime routine, which can include engaging in soothing activities in soft lighting and saying goodnight in a reassuring way to reduce separation anxiety.
Additionally, you can help your toddler learn to fall asleep independently by putting them to bed when they are sleepy but still awake. This will allow them to fall asleep on their own and not depend on external cues, such as being rocked or nursed to sleep. If your toddler is struggling with separation anxiety, you may also want to provide extra time in the morning to get ready for school or daycare to avoid rushing and provide a smooth transition.
Remember that separation anxiety is a normal part of your toddler's development, and it is important to focus on empowering them to self-soothe and manage their worries. This can be achieved by providing extra attention and connection, even if it's just for a few minutes each day. By addressing separation anxiety and promoting positive sleep habits, you can help your 18-month-old sleep better and feel more secure.
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Optimise the sleep environment
Crib or Toddler Bed
If your 18-month-old is still sleeping in a crib, ensure the mattress is in its lowest position to prevent them from climbing out. If they are able to climb out, consider transitioning to a toddler bed or "big kid" bed with a side rail to prevent injury. Remove any toys, bumpers, and extra bedding from the crib or toddler bed to maintain a safe sleeping environment.
Security Items
It is okay to let your 18-month-old take one security item, such as a small soft blanket or stuffed animal, to bed with them. These items, often referred to as "loveys," can provide comfort and help your toddler feel secure. However, avoid putting extra-large soft toys or stuffed animals in their sleeping space.
Lighting and Noise
Create a calm and relaxing sleep environment by dimming the lights during the hour before bedtime. Ensure the sleep space is dark, quiet, and free from distractions. Keep the room quiet and peaceful, reducing any noise that could be disruptive. Remember that blue light from electronic devices can interfere with melatonin production, making it harder for your toddler to fall asleep.
Temperature
Maintain a comfortable temperature in the room. In colder months, consider dressing your toddler in warmer pajamas to stay cosy throughout the night.
Consistent Routine
Establish a consistent bedtime routine to signal that sleep is approaching. This can include activities such as a diaper change, putting on pajamas, brushing teeth, reading a book, and offering snuggles, always in the same order. A predictable routine cues your toddler's brain that it's time for sleep and improves their overall sleep quality.
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Frequently asked questions
Most 18-month-olds need 11 to 14 hours of sleep per day, including a one- to three-hour nap each afternoon. However, individual sleep patterns vary, and some 18-month-olds may sleep through the night.
A consistent bedtime between 6:00 and 8:00 PM is ideal for most 18-month-olds. If bedtime falls after 8:00 PM, sleep can be more disrupted.
Here are some tips to establish a healthy sleep routine:
- Maintain a consistent bedtime routine with calming activities in soft lighting.
- Ensure a full tummy, enough awake time before the nap, and a dark, quiet sleep space.
- Avoid screen time before bed as blue light can interfere with melatonin production.
- Offer security items like small soft toys or blankets for comfort.
- Lower the crib mattress to prevent climbing out.
