Evie Summers
Getting your one-year-old to sleep through the night and in their own bed is challenging. Babies are designed to sleep with their mothers, and many cannot fall asleep without being held. However, there are some steps you can take to help your one-year-old sleep through the night. First, ensure your child is active during the day and spends time outdoors in the morning and afternoon. Keep your child to a consistent daily schedule and bedtime routine. You can also try to get your child used to falling asleep without feeding, even if you have to rock them to sleep. Over time, you can transition from rocking to touching, and eventually, your child will be able to fall asleep with you simply holding their hand or putting your hand on their forehead.
| Characteristics | Values |
|---|---|
| Number of hours of sleep | 11-14 hours of sleep a day, including one or two daytime naps |
| Crib safety | No bumper pads, large soft toys, or stuffed animals in the crib |
| Comfort items | Security items like "lovies" (a small soft blanket or stuffed animal) are okay |
| Nighttime visits | Keep visits brief, boring, and offer occasional soothing or reassurance |
| Daytime routine | Keep your child active during the day, spend time outdoors in the morning and afternoon |
| Bedtime routine | Get your child used to falling asleep without feeding, establish a consistent daily schedule |
| Sleep environment | Keep the room dark, quiet, and comfortable; avoid too much noise or screen time before bed |
| Sleep position | Place your baby on their back to sleep, avoid covering their head while sleeping |
| Sleep training | Gradually transition from rocking or holding your baby to sleep to letting them fall asleep independently |
| Sleep schedule | Experiment with different bedtimes and nap times to find what works best for your child |
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What You'll Learn
Keep your child active during the day, spending time outdoors in the morning and afternoon
Keeping your child active during the day is an important part of encouraging healthy sleep habits. Between the ages of 1 and 2, most children need about 11–14 hours of sleep per day, including one or two daytime naps. Here are some tips to keep your 1-year-old active and healthy, especially during the morning and afternoon:
Morning:
- Start the day with a walk: If possible, take a walk with your child in the morning. This can be a walk to a nearby park or simply around your neighbourhood. This helps your child get some fresh air and morning sunlight, which can regulate their circadian rhythm and promote healthy sleep.
- Outdoor playtime: After breakfast, engage in some outdoor playtime in your backyard or at a nearby playground. This can include activities such as running, jumping, or playing with a ball.
- Morning routine chores: Involve your 1-year-old in morning chores such as helping to water plants, putting away toys, or even simple tasks like putting laundry in the basket. This not only keeps them active but also teaches them about responsibility and daily routines.
Afternoon:
- Lunchtime walk: Dedicate part of your lunch break to taking a walk with your child. Even a 15-minute walk can improve both your and your child's physical and mental health. You can also involve your child in preparing lunch, which adds some activity to their afternoon.
- Afternoon nap transition: If your 1-year-old is transitioning from two naps to one, ensure that their afternoon nap is well-timed. Usually, by 18 months, toddlers condense their two naps into one afternoon nap. A consistent nap schedule will help prevent overtiredness and promote better sleep.
- Outdoor creative activities: Engage in creative activities outdoors in the afternoon. This could include drawing with chalk on the driveway or sidewalk, painting with water on an outdoor wall, or playing with bubbles. These activities provide a change of scenery and keep your child engaged and active.
Remember to dress your child appropriately for the weather and apply sunscreen when spending time outdoors. Additionally, ensure that the activities you choose are age-appropriate and safe for your 1-year-old.
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Establish a consistent daily schedule
A consistent daily schedule is key to improving your one-year-old's sleep. It is important to keep your child active during the day. Spend time outdoors in the morning and afternoon, letting them run around in the fresh air and natural light. Visit playgrounds, run around the yard, or go for a walk. Even on cold or rainy days, 15 minutes outside twice a day can help your toddler settle for sleep.
A daily sleep routine is also important. Between the ages of one and two, most kids need about 11-14 hours of sleep a day, including one or two daytime naps. At around 18 months, toddlers usually condense their two naps into one afternoon nap. If your toddler fights the morning nap, they are probably ready for just an afternoon nap.
It is also important to establish a bedtime routine. This might include a bath, a story, and a lullaby. You could also use a wind-up musical mobile. As your child gets older, keep to a similar bedtime routine.
If your baby wakes during the period that you want them to sleep, keep activity to a minimum. Keep the lights low and avoid playing with or talking to your baby. Change or feed your baby and then return them to their crib or bassinet. If your baby is waking early for a morning feeding, you could try waking them for a late-night feeding at a time that suits your sleep schedule. For example, if your baby sleeps after a 7 pm feeding and wakes up at 2 am to eat, try waking them for a feeding at 11 pm, and then put them down to sleep until an early-morning feeding at 5 or 6 am.
It is also important to set rules and stick to them. If your toddler wakes in the middle of the night, provide reassurance that everything is okay and you are close by, but keep your nighttime visits brief and boring. Too much interaction can backfire.
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Ensure your child's room is quiet and dark
Keeping your child's room quiet and dark is important for their sleep. This is because light exposure is what tells your child's body whether it is night or day, and whether they should be awake or asleep. A dark room is especially important for naps, as your child won't have the circadian rhythm driving sleep like they do at bedtime.
To keep your child's room dark, you can use room-darkening blinds or curtains. You can also use aluminium foil and painter's tape to block out light from windows, or buy Blackout EZ Window Coverings.
If your child is waking up too early in the morning, keep the room dark and boring, and offer occasional soothing or reassurance that it's still time to sleep. You can also try to wait it out by being quiet, still, and calm, and modelling the behaviour you want them to emulate.
It's also important to keep your child's room quiet. Toddlers will learn to sleep with some noise, but a loud TV or too much conversation can be disruptive. Check for other sources of noise in your child's room, and make it somewhere you would be comfortable sleeping.
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Avoid too much interaction if your child wakes during the night
If your child wakes during the night, it's important to keep interaction to a minimum. This will help them learn to fall back asleep independently, which is a crucial skill. Here are some tips to avoid too much interaction:
- Keep your nighttime visits brief and boring: If your toddler wakes up, quietly and quickly reassure them that you are close by and everything is okay. However, avoid too much engagement or excitement. Keep the lights low or off, minimise talking, and refrain from playing or offering snacks. Model the behaviour you want them to emulate by being calm, still, and quiet.
- Establish a soothing bedtime routine: Implement a calming pre-sleep routine, such as a warm bath, a quiet story, and hugs, but ensure it ends with you leaving the room before your child falls asleep. This helps them learn to fall asleep independently and self-soothe during night wakings.
- Phase out sleep aids: If your child relies on sleep aids like a night light, music, or your presence, gradually phase them out. Instead, opt for white noise or soft music that plays all night, as it can help block out external noises and provide a sense of comfort.
- Be consistent: Consistency is key. Stick to the same bedtime routine and sleep habits to help your child develop healthy sleep patterns. Avoid mixed messages by maintaining a consistent approach to night wakings.
- Address underlying concerns: Night wakings can be due to various factors, such as nightmares, needing the toilet, or feeling unwell. Address any underlying causes by providing comfort, security, and reassurance. Problem-solve together by setting aside time during the day to discuss their worries and promote emotional well-being.
- Adjust nap schedules: Long afternoon naps or too much daytime sleep can impact nighttime sleep. Gradually reduce the length of afternoon naps or adjust their timing to ensure your child is tired enough for bedtime.
Remember, it's normal for toddlers to occasionally wake up during the night. By following these tips, you can minimise interaction during night wakings and encourage your child to fall back asleep independently.
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Help your child learn to fall asleep in their bed
It is important to establish a consistent bedtime routine for your child. This can include activities such as reading a book, singing a lullaby, or having a wind-up musical mobile that can be turned on after they have been put to bed. Keeping your child active during the day can also help them settle for sleep more easily. Spending time outdoors in the morning and afternoon, running around in the fresh air and natural light, can be beneficial. Sticking to a consistent daily schedule is also important.
If your child wakes during the night, keep activity to a minimum. Keep the lights low and avoid playing or talking too much with your child. If they are old enough, you can provide reassurance that everything is okay and you are close by, but keep your nighttime visits brief to avoid disrupting their sleep further.
If your child is used to being rocked or fed to sleep, you can gradually transition them to fall asleep without these associations. This can be done by first getting them used to falling asleep without feeding, even if they need to be rocked. Once they are comfortable falling asleep without eating, you can start to wean them off the rocking motion. Hold them in your arms, in their sleeping position, until they are almost asleep and accept the stillness. If they protest, rock them gently until they calm down, then stop rocking and hold them still again. Repeat this process until they are comfortable falling asleep without being rocked.
Another technique to help your child fall asleep in their bed is to wait until they are almost asleep in a chair, then stand and hold them still in your arms in their sleeping position until they are almost asleep. If they protest, rock them gently in your arms until they calm down. Repeat this process until they are comfortable falling asleep in your arms. Then, start to lower them into their crib or bed while they are still awake but almost asleep. If they protest, pick them up and rock them gently, then stop and hold them still again. Keep repeating this process until they are comfortable falling asleep in their bed without being rocked.
It is important to note that this process may take time and consistency is key. The first few nights are usually the hardest, and your child may protest vigorously as they adjust to the new routine. Acting out the new routine with stuffed animals can help them understand what is happening.
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Frequently asked questions
Firstly, it's important to note that between the ages of one and two, most children need 11-14 hours of sleep per day, including one or two daytime naps. If your child is waking up too early, try adjusting their bedtime or nap times. Here are some other tips that might help:
- Keep your child active during the day by spending time outdoors in the morning and afternoon.
- Stick to a consistent daily schedule.
- Make sure their bedroom is quiet and dark.
- If your child wakes during the night or early morning, keep activity to a minimum. Keep the lights low and avoid playing or talking too much.
- If your child wakes up early for a morning feeding, try adjusting their feeding schedule.
- Help your child learn to fall asleep in their bed by holding them still in your arms in their sleeping position until they are almost asleep.
- If your child is used to being rocked or fed to sleep, try to transition them to falling asleep without these associations.
- Keep sunlight from waking your child by using curtains or blinds.
- Put a few safe toys in their crib to keep them occupied in the morning.
If you want to adjust their bedtime, try putting them to bed earlier or later and observe how they respond. You can also experiment with different nap lengths and timings to see what works best for your child. Remember that every child is unique, so you may need to try out a few different schedules before finding the one that works for them.
Between the ages of one and two, most children need 11-14 hours of sleep per day, including one or two daytime naps. By the time they are two years old, this decreases to 12-14 hours of sleep per day.
It is normal for one-year-olds to go through phases of fighting bedtime. This can be due to a variety of reasons, such as changes in their daily routine, not getting enough daytime exercise, or not sticking to a consistent schedule. Try making some tweaks to their daily routine, including plenty of outdoor playtime, and see if that helps.
To help your one-year-old fall asleep independently, you can start by creating a soothing bedtime routine. This could include reading a book, singing a lullaby, or using a wind-up musical mobile. You can also try the gradual transition method, where you slowly reduce the amount of rocking or holding your child until they are comfortable falling asleep on their own. This process can take time and consistency, but it will help your child develop healthy sleep habits.
