Gina Johnson
Sleep is a huge priority for toddlers, and it is recommended that toddlers between 1 and 2 years old get between 11 and 14 hours of total sleep every day, including naps. Toddlers and preschoolers typically need between 10 and 14 hours of sleep in a 24-hour period, with 10-12 of those hours being restorative night sleep. As children grow older, the amount of sleep they need changes, and toddlers between 2 and 3 years old will require different sleep patterns than older toddlers.
| Characteristics | Values |
|---|---|
| Recommended sleep hours | 10-14 hours, including naps |
| Number of naps | 1-2 naps |
| Nap time duration | 1.5-3 hours |
| Nighttime sleep | 10-12 hours |
| Bedtime routine | Warm bath, bedtime story, quiet music |
| Screen time | Avoid 1 hour before bedtime |
| Room temperature | Warm |
| Crib | Use the lowest setting to prevent climbing out |
| Security items | Small soft blanket or stuffed animal |
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What You'll Learn
Recommended sleep duration: 11-14 hours, including naps
It is recommended that toddlers between the ages of 1 and 3 get between 11 and 14 hours of total sleep every day, including naps. This amount of sleep is crucial for their healthy development. While individual sleep needs may vary, it is important to ensure that toddlers get sufficient sleep to support their emotional regulation, mental health, physical health, and overall quality of life.
At this age, toddlers usually take one or two naps per day, with each nap lasting between 1.5 to 3 hours. However, as toddlers approach their third birthday, they may transition to taking just one afternoon nap. It is important to be mindful of the total sleep time, including naps, to ensure they are getting adequate rest.
Establishing a consistent bedtime routine is essential for helping your toddler get the recommended amount of sleep. This may include activities such as a warm bath, reading a book, or listening to quiet music before bedtime. It is also recommended to limit screen time at least one hour before bedtime, as it can disrupt their sleep.
Additionally, creating a comfortable sleep environment is crucial. This includes maintaining a suitable temperature, reducing noise distractions, and ensuring the safety of the sleeping space. Toddlers may also benefit from having security items, such as a small soft blanket or a stuffed animal, for comfort.
By meeting the recommended sleep duration of 11-14 hours, including naps, parents can support their toddler's overall health and well-being during this crucial stage of development.
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Benefits of a bedtime routine
The American Academy of Sleep Medicine recommends that toddlers between the ages of one and two get 11 to 14 hours of sleep per day, including one or two daytime naps. As toddlers start walking and talking, their sleep needs change, and they may start sleeping longer at night and taking fewer naps.
Establishing a bedtime routine for toddlers can have numerous benefits, including:
Improved sleep quality
Research shows that children who follow a bedtime routine are more likely to go to sleep earlier, fall asleep faster, sleep longer, and wake up less during the night. A bedtime routine can also help reduce bedtime struggles and make it easier for toddlers to relax and wind down before sleep.
Positive developmental outcomes
A bedtime routine can contribute to improved language development, literacy, emotional and behavioral regulation, parent-child attachment, and family functioning. It provides a consistent and predictable structure that gives toddlers a sense of security and helps them develop self-care habits and cognitive skills.
Flexibility and independence
As toddlers grow older, their bedtime routines can become more flexible to accommodate their changing needs and increasing independence. Allowing them to make decisions within the routine, such as choosing their pajamas or bedtime story, can help foster a sense of independence and make the routine more enjoyable for them.
Improved family functioning
A bedtime routine can benefit the entire family by promoting positive interactions and reducing stress. It provides a dedicated time for parents and caregivers to be present and connect with their toddlers, fostering a sense of calm and improving overall family functioning.
Long-lasting benefits
The benefits of a consistent bedtime routine can extend beyond early childhood. Research suggests that children who had a consistent bedtime routine as toddlers continued to demonstrate improved sleep outcomes in their preschool years. Establishing healthy sleep habits early on can positively impact a child's emotional regulation, mental health, physical health, and overall quality of life.
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Reducing distractions and disruptions
The American Academy of Sleep Medicine recommends that toddlers between the ages of 1 and 2 get 11 to 14 hours of sleep per day, including one or two daytime naps. As toddlers start walking and talking, their sleep needs change. They start sleeping longer at night and take fewer naps, likely just one in the afternoon.
To ensure that your toddler gets sufficient sleep, it is important to reduce distractions and disruptions. Here are some strategies to achieve this:
Establish a Consistent Bedtime Routine
Create a calming and consistent bedtime routine that helps your child relax and prepares them for sleep. This could include activities such as a warm bath, reading a bedtime story, or listening to quiet music. Stick to a regular bedtime and give your child a heads-up 30 minutes and then 10 minutes beforehand.
Limit Screen Time
Excessive screen time can overstimulate toddlers and disrupt their sleep. The American Academy of Pediatrics (AAP) recommends that children ages 2 to 3 be limited to an hour or less of high-quality, age-appropriate screen time per day. Turn off all screens, including TVs, computers, phones, tablets, and video games, at least one hour before bedtime. Consider removing all electronic devices from your child's bedroom to create a screen-free environment.
Create a Calm and Comfortable Sleep Environment
Make sure your toddler's bedroom is quiet, comfortable, and conducive to sleep. Check for noise levels and reduce any excessive sounds. You can use a white noise machine to create a soothing and consistent background noise that may help block out unexpected sounds. Additionally, make sure the room is not too bright, and consider using blackout curtains or blinds to block out sunlight if your toddler is an early riser.
Address Nighttime Eating and Drinking
Nighttime eating or drinking disorders are common among toddlers. Limit nighttime feedings and encourage your child to eat enough during the day. By the age of 18 months, most toddlers should be weaned from nighttime feedings unless there is a specific medical need.
Set Rules and Boundaries
Establish gentle but firm boundaries and rules around sleep. If your toddler wakes up in the middle of the night, provide quick reassurance and keep your interactions brief. Too much engagement can disrupt their sleep further. It's important to stick to the rules you set to help your child understand the importance of sleep and to prevent future discipline issues.
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Signs your toddler is getting enough sleep
According to the American Academy of Sleep Medicine, toddlers between the ages of 1 and 3 years old should get 11 to 14 hours of sleep, including daytime naps. As toddlers start walking and talking, they will sleep longer at night and take fewer naps.
- They wake up in the morning feeling refreshed and ready for the day.
- They do not fall asleep during car or stroller rides.
- They do not experience tantrums or mood swings.
- They do not show signs of hyperactivity or impulsive behaviour.
- They do not have difficulty falling or staying asleep.
- They are not clingy or antisocial.
It is important to establish a consistent bedtime routine for your toddler, including winding-down activities such as a warm bath and a bedtime story. Additionally, limiting screen time before bed can help improve sleep quality.
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When to drop the nap
The American Academy of Sleep Medicine recommends that toddlers between the ages of 1 and 2 get 11 to 14 hours of sleep per day, including one or two daytime naps. By the age of 18 months, or sometimes earlier, most toddlers condense their two naps into one afternoon nap.
There are several signs that indicate when your toddler is ready to drop their nap. Firstly, if your toddler is experiencing disruptions to their night sleep, such as trouble falling asleep, middle-of-the-night wakings, or early morning wakings, it may be because they are getting too much sleep during the day. If your toddler is taking longer than 30 minutes to fall asleep at bedtime or nap time, or is refusing to nap altogether, it might be time to transition to quiet time.
Another sign that your toddler is ready to drop their nap is if they seem content and occupied during the time they should be sleeping, such as calmly talking or singing to themselves in their crib or bed. If this behaviour persists for at least 5 days in a row, it's a good indication that they are ready to transition away from their afternoon nap.
It's important to remember that the age at which children stop napping varies greatly. Some toddlers stop napping by age 2 or 3, while others continue to need naps past age 5. The average age for kids to stop napping is between 3 and 4 years old. Most 3-year-olds need 10 to 13 hours of total sleep in a 24-hour period, and you may need to adjust their bedtime earlier to avoid overtiredness during the transition.
Occasional naps may still happen after your child no longer has a scheduled naptime, and this is usually not a problem as long as it doesn't affect their nighttime sleep. Quiet time is an important element to maintain in your child's day, giving them the choice to rest or play independently.
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Frequently asked questions
2-year-olds should get between 11 and 14 hours of sleep in a 24-hour period. This includes naps, which usually amount to 1.5 to 3 hours during the day.
3-year-olds should get around 10 to 13 hours of sleep per day. They usually nap for about an hour during the day.
If your toddler is getting enough sleep, they will likely fall asleep at bedtime without a struggle and sleep through the night without waking up.
