Evie Summers
Sleep is a common concern for parents of toddlers, especially those aged 2, who are often labelled as being in the Terrible Twos. However, this age is exciting, as toddlers are busy learning and developing. Their busy brains and bodies can sometimes lead to a struggle with sleep, which is often referred to as the 2-year sleep regression. This is a temporary phase, lasting from a few days to several weeks. During this time, toddlers may experience more night wakings, shorter naps, and bedtime refusal. To help your 2-year-old sleep better, there are several strategies you can try, including establishing a consistent bedtime routine, creating a safe and comfortable sleep environment, and responding to their needs with patience and understanding.
| Characteristics | Values |
|---|---|
| Sleep duration | 11-14 hours of sleep per day, including one or two daytime naps |
| Crib safety | Ensure the crib mattress is at the lowest setting, remove toys and bumper pads |
| Comfort items | Provide security items like small soft blankets or stuffed animals |
| Noise | Reduce noise levels and keep the room quiet |
| Light | Use curtains or blinds to block sunlight |
| Screen time | Limit exposure to screens before bedtime |
| Reading | Avoid scary books or content that may cause nightmares |
| Routine | Establish a consistent bedtime routine |
| Parental presence | Gradually increase distance from the bed until you're outside the bedroom door |
| Sunlight | Expose your child to sunlight in the morning and evening |
| Cherry juice | Give your child a few ounces of cherry juice before bed |
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What You'll Learn
Consistent bedtime routines
A consistent bedtime routine is key to improving your 2-year-old's sleep quality and quantity. Toddlers thrive on predictability and routine, and a consistent bedtime routine sets a loving boundary that helps your child feel secure and promotes healthy sleep habits.
The ideal bedtime for a 2-year-old is between 7 pm and 8 pm. This allows them to get the recommended 11-14 hours of sleep each day, including naps. Consistent bedtimes help regulate your toddler's internal clock, making it easier for them to fall asleep and wake up at the same time each day.
- Start with a calm activity: Begin the bedtime routine with a calm activity to help your toddler transition from their active daytime routine to a restful night's sleep. This could include quiet play, drawing, listening to soft music, or doing a jigsaw puzzle or colouring.
- Have a consistent bedtime: Choose a bedtime that allows your toddler to get the recommended amount of sleep and stick to it consistently. This will help regulate their internal clock and make it easier for them to fall asleep and wake up at the same time each day.
- Wind-down time: About 20 minutes before bedtime, start the process of winding down. This can include pre-bed tasks such as brushing teeth, putting on pyjamas, and using the toilet.
- Storytime: Reading a book together is a great way to bond with your toddler and soothe them towards sleep. Choose calm and gentle stories that are not too stimulating.
- Quiet time: Finish the bedtime routine with a quiet activity such as cuddling, singing a lullaby, or gentle back patting. This final stage helps your child feel secure and ready to fall asleep.
- Use a bedtime routine chart: A bedtime routine chart is a visual guide that shows the steps of your toddler's bedtime routine. It can help toddlers understand and follow their nightly schedule, promoting independence and reducing bedtime battles.
- Avoid screens: The blue light emitted by screens can interfere with the production of melatonin, which regulates sleep. Avoid screens such as TVs, tablets, and phones for at least an hour before bed.
- Consistency is key: Do your bedtime routine in the same order every night so your toddler knows what to expect. This predictability helps your child feel safe and comfortable, reducing resistance to bedtime.
Remember, the best bedtime routine is one that works for your child and your family. It may take a few weeks, but a consistent and positive bedtime routine will improve settling problems and lead to better sleep for everyone.
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Safe crib/bed setup
The transition from a crib to a bed is a gradual process and depends on the child's development. While most toddlers switch from a crib to a bed between 18 months and 3 years of age, it is important to follow your child's cues and make the transition when they are ready.
- Ensure the crib conforms to current safety standards. In 2011, the US Consumer Product Safety Commission updated its standards, prohibiting cribs with drop-down side rails. Check that the crib bars are no more than 2 3/8 inches apart—you can test this by trying to fit a soda can through them.
- Lower the crib mattress once your baby can sit up, usually by 5-6 months old. This will prevent them from somersaulting out.
- Keep the space around the crib free from furniture, curtains, and cords.
- Only use a tight-fitted sheet that is manufactured for your infant's sleep surface. Do not use pillows, loose blankets, stuffed animals, comforters, or bumper pads, as these increase the risk of suffocation. Instead, use a wearable blanket or a sleep sack, such as the Halo Sleep Sack, to keep your baby warm.
- Dress your baby in a sleep sack, and use a thermometer to determine what they should wear underneath. Sleep sacks are available in different TOG ratings, depending on the season.
- Always place your baby on their back to sleep.
- Ensure no one smokes inside your home, as this increases the risk of SIDS.
If your child has outgrown their crib or is climbing out, it may be time to transition to a toddler bed. However, it is important to remember that a 2-year-old may not yet have the developmental capacity to understand the concept of staying in bed. If your toddler is struggling with sleep, transitioning to a bed may not be the solution and could make the issues worse.
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Comfort items
One popular comfort item is a "lovey" or "blankey", which can be a small soft blanket or a stuffed animal. These items can provide a sense of security and comfort, especially if your toddler wakes up during the night. If your child doesn't have a comfort item already, consider introducing one as part of their bedtime routine.
Another option for a comfort item is a "magical object". This could be a stuffed animal, a security blanket, or even a dreamcatcher. You can tell your child that this object will protect them and only allow good dreams to come. This can be especially helpful if your toddler is experiencing nightmares or has a fear of monsters.
It's important to note that some toddlers may become attached to their comfort items and want to bring them everywhere. This is normal, and you can gradually work on setting boundaries around when and where the comfort item is used. For example, you might keep the item in the bed during the day and only allow it out at night.
In addition to comfort items, establishing a consistent bedtime routine is crucial for 2-year-olds. This might include activities such as reading books, singing songs, or taking a bath before bedtime. A consistent routine helps signal to your toddler that it's time to wind down and prepare for sleep.
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Sun exposure
- Keep your toddler cool and protect them from excessive sun exposure. Avoid direct sunlight, especially during the summer and between 11 am and 3 pm when the sun is strongest.
- If you go out during hot weather, use a parasol or sunshade to protect your toddler from direct sunlight. Avoid covering their pushchair or pram with a blanket, as it can lead to overheating.
- Dress your toddler in lightweight, breathable clothing. Choose light colours as they reflect sunlight better than dark colours. Long-sleeved, unbleached cotton clothing can be comfortable and protective.
- Select clothing with a high Ultraviolet Protection Factor (UPF). The Skin Cancer Foundation recommends clothing with a UPF of 30 or higher.
- Don't forget a hat and sunglasses for your toddler. Choose a wide-brimmed hat that protects their face, neck, and ears from the sun. Sunglasses should offer UVA and UVB protection to shield their eyes from harmful UV rays.
- Apply sunscreen to your toddler's exposed skin. Use a sunscreen specifically designed for babies or young children, as these are less likely to irritate sensitive skin. Choose a sunscreen with an SPF of at least 30 and apply it generously and regularly, especially after swimming or sweating.
- Ensure your toddler stays hydrated by offering plenty of fluids, especially during hot weather. Breastfed babies may want to breastfeed more frequently, while bottle-fed babies can be given cooled boiled water in addition to their usual milk feeds.
By following these guidelines, you can safely enjoy the sun with your 2-year-old while minimising the risks associated with sun exposure. Remember to maintain a consistent bedtime routine for your toddler, as this will help them establish healthy sleep habits.
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Reducing distractions
Sleep regressions are common at several ages, including 2 years. This is when a child who was otherwise sleeping well begins to have certain sleep difficulties. A 2-year-old typically needs between 11 and 14 hours of sleep every 24 hours, often split between a nap and their nighttime sleep.
If your 2-year-old is struggling to sleep, it is important to address any underlying issues and then remain patient until the regression passes. Here are some tips to reduce distractions and help your 2-year-old sleep:
Reduce screen time
Time spent with screens (like a TV or tablet) can disrupt a child's sleep. Health experts recommend limiting screen time before bed and creating a calm environment conducive to sleep.
Limit noise
Toddlers will learn to sleep with some noise, but a loud TV or excessive conversation nearby can be disruptive. Make your toddler's room somewhere you would sleep soundly, and chances are it will be comfortable for them, too.
Maintain a consistent bedtime routine
A simple and consistent bedtime routine is a parent's best bet for getting a sleepy toddler snugly into bed. This could be a warm bath and a bedtime story or a song that cues your toddler to calm down and get ready for sleep.
Keep your nighttime interactions brief
If your toddler wakes in the middle of the night, quietly and quickly provide reassurance that everything is okay and you are close by. But too much interaction can backfire, so keep your nighttime visits brief and boring for your toddler.
Move distractions out of the crib
Don't leave a lot of toys in your toddler's crib, as they could pile them up and try to climb out. If your toddler is an active climber, make sure the crib mattress is on the lowest setting, and consider moving them to a toddler bed with a side rail to prevent injuries.
Use a sound machine
A sound machine can help to limit outside distractions and create a consistent noise environment for sleep.
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Frequently asked questions
Between the ages of 1 and 2, most children need about 11-14 hours of sleep per day, including one or two daytime naps.
A simple and consistent bedtime routine is essential for toddlers. This can include activities such as reading books, singing songs, or taking a bath. It is also important to limit screen time before bed and ensure the sleeping environment is dark, quiet, and cool.
Exposing your child to sunlight in the morning and evening can help regulate their internal circadian rhythm and improve their sleep. Additionally, giving them a few ounces of cherry juice before bed can be a safe and natural way to promote sleep due to its melatonin content.
If your toddler wakes up during the night, keep your interactions brief and boring. Provide reassurance that everything is okay and you are close by, but avoid too much stimulation, which can make it harder for them to fall back asleep.
If your toddler is attempting to climb out of their crib, it is time to transition them to a toddler bed or a "big kid" bed with side rails. Ensure that the mattress is set to the lowest possible setting to prevent injuries if they roll out of bed.
