Evie Summers
Sleep is an ever-changing aspect of a child's life, and it can be difficult to keep up with the best ways to support them as they grow. Toddlers between the ages of two and three typically sleep for 12 to 14 hours in a 24-hour period, including daytime naps of one to two hours. However, sleep regression is common at this age, and toddlers may experience periods of development or changes in their sleep needs, resulting in more night wakings, nap refusals, and difficulty falling asleep. This can be frustrating for parents, but it is a normal part of a child's development. Understanding the causes of sleep regression and knowing what your toddler can safely sleep with can help you navigate this challenging period.
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What You'll Learn
Sleep regression
- Waking up multiple times at night
- Getting up for the day too early
- Refusing to take naps or take shorter naps
- Fighting bedtime
- Taking longer to fall asleep
There are several possible causes of sleep regression in 2-year-olds:
- Developmental milestones: Learning new skills like walking, talking, and gaining independence can make it challenging for toddlers to settle down and relax at bedtime. They may want to practice their newfound language skills or their new gross motor skills like climbing, jumping, and running.
- Environmental changes: Moving to a new home, starting daycare, or changing their bedtime routine can disrupt sleep patterns and cause anxiety or insecurity, making it harder for the child to fall asleep or stay asleep.
- Teething: The eruption of 2-year molars can cause discomfort or pain, impacting their sleep.
- Separation anxiety: Spending 10-15 minutes of intentional one-on-one time during the day can help alleviate separation anxiety.
- Fear of the dark: Introducing a night light can help if your toddler is afraid of the dark.
- Screen time: Time spent with screens, such as TV or tablets, can disrupt a child's sleep.
- Nightmares: Exposure to certain books, TV shows, or movies before bedtime can trigger nightmares.
There are several strategies that parents can use to manage sleep regression in 2-year-olds:
- Establish a consistent bedtime routine: A predictable bedtime schedule helps toddlers feel secure and promotes emotional and behavioural regulation.
- Create a calm and soothing environment: Ensure the bedroom is dark, quiet, and cool. A night light or white noise machine can help alleviate fears.
- Address any underlying issues: If there are specific causes for the sleep regression, such as teething pain or separation anxiety, address these issues to help your toddler sleep better.
- Maintain healthy sleep habits: Stick to established sleep routines and boundaries. Avoid introducing new habits during regression, as this can lead to long-term struggles.
- Seek professional guidance: If you are concerned about your toddler's sleep patterns or if there are accompanying symptoms, consult a healthcare professional or pediatrician for advice.
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Safe sleeping space
Ensuring a safe sleeping space for your 2-year-old is paramount. Firstly, it is important to address any underlying issues that may be causing sleep disturbances. This could be due to a variety of reasons, such as teething pain, illness, separation anxiety, fear of the dark, or nightmares. Environmental factors, such as noise, light, or the child's room temperature, could also be contributing factors.
To create a safe sleeping environment, it is recommended to keep the crib or bed away from objects with ties or strings, such as window blind pulls, curtains, or electrical cords. Similarly, ensure that items like picture frames, mobiles, or other hazards are out of your toddler's reach to prevent them from pulling these into their crib or bed. While blankets, pillows, and stuffed animals are no longer the risk they once were, it is advisable to provide only a thin blanket and a small pillow to your toddler. Ensure the pillow is not large enough for your child to use as a step stool to climb out of their crib. It is also generally recommended to avoid large stuffed animals or soft toys in the crib or bed.
If your toddler is an active climber, lower the crib mattress to its lowest setting. If they are still attempting to climb out, consider transitioning them to a toddler bed or a "big kid" bed with a side rail. This transition typically occurs between 18 months and 3.5 years, but it is ideal to wait until closer to age three, as this is when children are generally ready. Additionally, installing a gate at the doorway can prevent your toddler from wandering around the house.
Finally, it is important to establish consistent sleep routines and rules. A 2-year-old typically needs between 11 and 14 hours of total sleep, including 1.5 to 3 hours of nap time. A consistent bedtime routine, such as a warm bath and a bedtime story, can help your child relax and prepare for sleep.
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Nighttime awakenings
Firstly, it is important to consider any recent major life events, such as the arrival of a new baby or starting preschool, which can lead to behavioural changes and sleep disturbances. Secondly, as toddlers become more socially active, their nap schedules may change, impacting their nighttime sleep. Additionally, the emergence of 2-year molars can cause discomfort or pain, disrupting their sleep. Other physical factors, such as illness or teething pain, can also contribute to nighttime awakenings.
Emotional and cognitive development can also play a role in sleep regression. Toddlers may experience new fears, such as a fear of the dark, or develop separation anxiety, making it challenging for them to fall back asleep independently. They also start to imagine and dream more vividly, sometimes having trouble distinguishing these experiences from reality. As a result, they may wake up and seek reassurance from their parents.
To address these issues, parents should aim for consistency and patience. Maintaining a healthy sleep routine, including naps, is crucial. Creating a calm and relaxing bedtime routine, such as a warm bath and bedtime stories, can help prepare your toddler for sleep. It is also essential to address any underlying fears or anxieties they may be experiencing. Introducing a night light or a transitional object, like a stuffed toy or a blanket, can provide comfort and security.
In conclusion, nighttime awakenings among 2-year-olds are common and can be attributed to various factors, including life changes, evolving nap schedules, physical discomfort, and emotional and cognitive development. By understanding the potential causes and implementing consistent sleep routines and comfort measures, parents can help their toddlers navigate through this challenging phase.
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Teething and illness
Teething can be an uncomfortable process for babies, often causing pain and disrupting their sleep. The teething process usually starts around six months and can continue until your child is about three years old. However, some babies may start teething as early as three or four months, and others may not begin until they are a year old.
If your baby is teething, you can try giving them something to chew on, like a cold pacifier, a teething toy, or a frozen washcloth. You can also massage their gums with a clean finger to provide some relief. It is important to ensure that your baby does not get too hot or too cold while sleeping, as this can disrupt their sleep. The ideal room temperature for a good night's sleep is between 16°C and 20°C.
If your baby is struggling to sleep due to teething pain, you can try turning off all screens that emit blue light an hour before bedtime. This will help promote melatonin production and make it easier for your baby to fall asleep. You can also try playing white noise in the background to help distract your baby from the pain and discomfort.
In addition to teething, your baby may also experience illness during this time. It is important to be able to distinguish between the two. While teething can cause symptoms such as swollen and tender gums, increased biting and chewing, and a slight increase in temperature (under 100.4°F/38°C), it does not typically cause fever, runny nose, diarrhoea, or vomiting. If your baby is exhibiting any of these symptoms, it is important to consult your paediatrician, as it may indicate an underlying illness.
To help your baby feel more comfortable during this time, you can try giving them something cold to chew on, such as a frozen banana or bagel (for babies who have started solids). You can also offer them a small dose of a children's pain reliever, such as acetaminophen (Tylenol) or ibuprofen (Motrin), but be sure to consult your paediatrician first.
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Bedtime routines
A 2-year-old typically needs between 11 and 14 hours of sleep in a 24-hour period, including 1 to 2 hours of daytime naps. However, sleep regression is common at this age, and your toddler may start resisting naps or experience frequent night wakings. Here are some tips for establishing a bedtime routine to promote healthy sleep habits:
Maintain a Consistent Bedtime Routine
Consistency is key when it comes to toddler sleep. Establish a calming bedtime routine and stick to it as much as possible. A warm bath and a bedtime story can help your child relax and signal that it's time for sleep. Keep the routine positive and brief to avoid it becoming too demanding or time-consuming.
Create a Safe and Comfortable Sleep Environment
Make sure your toddler's bedroom is a safe and comfortable space. Check for potential noise disruptions and ensure the room temperature is comfortable. Lower the crib mattress to its lowest setting if your toddler is attempting to climb out. If they are transitioning to a toddler bed, install a side rail for added safety. Remove any hazards, such as strings, cords, or small objects they could choke on.
Address Underlying Causes of Sleep Disturbances
Try to identify and address any underlying issues that may be causing your toddler's sleep difficulties. This could include teething pain, illness, mild separation anxiety, or fear of the dark. Spend dedicated 1-on-1 time with your toddler during the day to alleviate separation anxiety. If they are afraid of the dark, consider using a night light to provide a sense of security.
Manage Screen Time
Limit your toddler's screen time before bed. The blue light emitted by screens can disrupt their sleep. Instead, engage them in calming activities, such as reading a book or listening to soothing music.
Evaluate Sleep Needs and Adjust Accordingly
Keep in mind that sleep needs can vary between toddlers. If your 2-year-old is resisting naps, evaluate their total sleep in a 24-hour period. They may simply need less sleep at this age, but ensure they still get adequate rest to support their development.
Remember that sleep regression is a normal part of a toddler's development. With consistency, patience, and addressing any underlying issues, this phase will likely pass within a few weeks.
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Frequently asked questions
There are several reasons why your 2-year-old might be experiencing sleep regression. They could be dealing with separation anxiety, fear of the dark, discomfort or pain due to teething or illness, or new fears associated with their developing imagination. Additionally, changes in their nap schedule or exposure to too much screen time before bed can impact their sleep.
Here are some strategies to improve your toddler's sleep:
- Stick to a consistent bedtime routine and healthy sleep habits.
- Ensure your child's room is quiet, comfortable, and safe for them to sleep in.
- If your toddler is climbing out of their crib, consider transitioning them to a toddler bed or a twin bed with side rails.
- Address any underlying fears or anxieties they may have and provide reassurance.
- Limit screen time before bed and reduce exposure to loud noises or bright lights.
- Provide age-appropriate books and content before bedtime to avoid scary dreams.
Here are some recommendations for safe sleep practices for toddlers:
- Most 2-year-olds need between 11-14 hours of sleep in a 24-hour period, including 1.5-3 hours of nap time.
- It is generally considered safe for a 2-year-old to sleep with a thin blanket and a small pillow.
- Keep the sleeping area free from hazards such as strings, cords, or large stuffed animals that could pose a suffocation risk.
- Lower the crib mattress to the lowest setting to prevent climbing out.
