Herbie Murray
Sleep is critical for a child's healthy development, and the amount of sleep a child needs changes as they grow. For 1-year-olds, the recommended sleep duration is 11 to 14 hours in a 24-hour period, including naps. This sleep can be divided into two or three naps, depending on the child's needs, with each nap lasting at least one hour but not exceeding two hours. Establishing a consistent bedtime routine, such as a warm bath and a story, can help your 1-year-old sleep through the night. Additionally, creating a calm environment and minimising screen time can aid in improving sleep quality.
| Characteristics | Values |
|---|---|
| Recommended hours of sleep | 11-14 hours per 24 hours |
| Number of naps | One or two daytime naps |
| Nap duration | At least one hour, but no longer than two hours |
| Bedtime | Between 7:00-8:00 pm |
| Wake-up time | Between 6:00-9:00 am |
| Crib safety | Use a safe, secure crib with no extra-large soft toys or items with ties or strings |
| Blankets and comfort items | Light blankets and small soft blankets or stuffed animals are okay |
| Screen time | Limit screen time as it can disrupt sleep |
| Noise | Keep the bedroom quiet and calm in the evenings |
| Routine | Establish consistent bedtime routines and boundaries |
| Climbing out of crib | Transition to a toddler bed or "big kid" bed with a side rail if climbing out of the crib |
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What You'll Learn
A 1-year-old should get 11-14 hours of sleep in 24 hours
A 1-year-old child should get 11-14 hours of sleep in 24 hours, including naps. This can be a challenge for parents, especially with busy schedules, work, and other commitments. However, it is essential for the healthy development of your child.
Sleep patterns vary between children, and there is no one-size-fits-all approach. Some children may need less sleep, while others may be higher sleepers. It is important to observe your child's unique sleep needs and patterns. For example, some 1-year-olds may go to bed around 9 pm and wake up at 7 am, while others may have an earlier bedtime of 7:30 pm and wake up at 6:30 am.
To ensure your 1-year-old gets adequate sleep, aim for 2.5-3 hours of daytime sleep, divided into two naps. Each nap should last at least one hour but no longer than two hours. This allows for restorative sleep during the day and keeps bedtime between 7:00-8:00 pm. A consistent sleep schedule helps your child fall asleep more easily and sleep through the night.
As your child approaches their first birthday, you can introduce a light blanket in their crib and provide security items like small soft toys or stuffed animals for comfort. However, ensure there are no extra-large soft toys or items with ties or strings that could pose a safety risk.
Additionally, creating a calm and soothing environment before bedtime can help your child relax. Activities like a warm bath and a bedtime story can become part of a consistent bedtime routine. It is also important to limit screen time, as it can disrupt your toddler's sleep.
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Establish a bedtime routine
The bedtime routine for a 1-year-old should aim for a total sleep time of 11 to 14 hours per 24 hours, including naps. Each child is unique, and their sleep needs may vary, but there are some general guidelines and tips to follow for establishing a bedtime routine.
Firstly, decide on a consistent bedtime that works for your child and stick to it. A typical bedtime for a 1-year-old is usually between 7:00 and 8:00 pm, but this may vary depending on their nap schedule and individual needs. For example, if your child takes longer naps during the day, they may have a later bedtime, and vice versa.
Secondly, create a calming and soothing pre-bedtime routine. This could include activities such as a warm bath, reading a bedtime story, or other quiet and relaxing rituals. Keep the atmosphere calm and screen-free in the evenings to help your child wind down and prepare for sleep.
Thirdly, establish a sleep-friendly environment in your child's room. Make sure the room is quiet, comfortable, and not too bright. Check for any noise disruptions from other rooms, as toddlers can be sensitive to loud noises like a TV or loud conversations. Ensure the room temperature is comfortable, and as they get older, consider providing a light blanket for added warmth.
Additionally, it's important to set rules and boundaries around sleep. Decide on the number of drinks and toys your child is allowed during bedtime and be consistent. If your child wakes up in the middle of the night, provide brief reassurance and keep the interaction short to encourage them to fall back asleep independently.
Finally, pay attention to your child's nap schedule. Most 1-year-olds will take two naps during the day, each lasting at least one hour but no longer than two hours. The timing of these naps is crucial to maintaining a consistent bedtime. A 12-month-old should wake up from their last nap between 3:00 and 4:00 pm, allowing for a 3.5 to 4-hour wake window before bedtime. This helps ensure they are tired enough to fall asleep and sleep through the night.
Remember, every child is different, and you may need to adjust the bedtime routine to fit your child's unique needs. Establishing a consistent and calming bedtime routine will help your 1-year-old develop healthy sleep habits and set the foundation for good sleep hygiene as they grow older.
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Avoid screen time before bed
Between the ages of 1 and 2, most children need about 11 to 14 hours of sleep per day, including one or two daytime naps. However, screen time before bed can disrupt this sleep schedule.
The Impact of Screen Time on Sleep
Research has shown that screen time can negatively impact a toddler's sleep. A meta-analysis of 20 previous studies found that toddlers who logged more daily screen time generally got less sleep, took longer to fall asleep, and went to bed later. In another study, every minute of daytime touchscreen use by 13-month-olds resulted in one minute of lost nighttime sleep.
Blue Light and Melatonin Suppression
Exposure to bright light before bed can disrupt a child's sleep. This is because bright light suppresses the production of melatonin, the hormone that makes us feel sleepy. Even dim light exposure can significantly suppress melatonin due to young children's increased eye sensitivity.
Behavioural Issues
Excessive screen time has also been linked to behavioural issues in toddlers, including tantrums, trouble paying attention, and impulsivity. In particular, sleep-deprived children who averaged less than 9.94 hours of sleep a night were found to have worse behaviour when they had more screen time.
Recommendations to Reduce Screen Time
To improve your toddler's sleep, the American Academy of Pediatrics (AAP) recommends limiting screen time to one hour per day for children aged 2 to 5. They also suggest powering down screens and devices one hour before bedtime and keeping devices out of children's bedrooms.
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Keep noise to a minimum
The recommended sleep duration for 1-year-olds is 11 to 14 hours per 24 hours, including naps. This can be achieved through a combination of daytime naps and nighttime sleep.
To ensure your 1-year-old gets adequate sleep, it is important to keep noise to a minimum in their sleeping environment. Here are some tips to achieve this:
- Choose a suitable sleeping space: Select a quiet room for your child's naps and nighttime sleep. If possible, opt for a room that is away from busy areas of the house, such as the living room or kitchen, where noise levels are more unpredictable.
- Soundproof the room: While complete silence may not be achievable, you can take measures to minimise external noise. Consider using white noise machines or fans to create a soothing background sound that can also mask other noises. If the room has thin walls or windows, you can try adding soundproof curtains or panels to block out noise from outside.
- Establish a quiet time routine: Implement a daily quiet time routine in the hours leading up to your child's nap and bedtime. This can include activities such as reading books, doing puzzles, or engaging in other quiet play. Avoid loud television or excessive conversation near your child's room during their sleep times.
- Be mindful of your own noise levels: As parents, it's important to be mindful of your noise levels, especially when your 1-year-old is sleeping. Keep your voices low, and if you need to have conversations or play loud music, try to do so in a different part of the house.
- Use noise-reducing tools: If you can't avoid making noise, there are tools you can use to minimise its impact. For example, use soft-close hinges on doors to prevent slamming, and avoid loud appliances or electronics near your child's room during sleep times.
- Create a consistent sleep schedule: Children thrive on consistency, and a consistent sleep schedule can help them anticipate and adapt to their sleep times. This can also help you plan your daily activities to minimise disruptions during their sleep.
Remember, it's important to provide a calm and soothing environment for your 1-year-old to sleep soundly. By keeping noise to a minimum, you can promote better sleep habits and ensure your child gets the recommended amount of sleep for their age.
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Make sure the room is safe and secure
Ensuring your one-year-old gets a good night's sleep involves creating a safe and secure environment for them to rest in. Here are some tips to make sure their room is set up with safety and security in mind:
Child-proofing the crib: The crib should be a safe space for your toddler to sleep in. Avoid placing any large soft toys or stuffed animals in the crib, as they can pose a safety risk. Instead, opt for small security items like "lovies" (a small soft blanket or stuffed animal), which can provide comfort without the risk of suffocation or entanglement. Keep an eye out for items with ties or strings that could pose a strangulation hazard. Ensure the crib is free from hazards that your child might reach from a standing position, such as curtains, window blind pulls, pictures, or wall hangings.
Addressing sleep disruptions: Toddlers often push off their covers at night, so consider dressing them in heavy pajamas during colder months to keep them warm. Reduce noise levels in the room as much as possible. While toddlers can sleep through some background noise, loud conversations or a blaring TV can disrupt their sleep. Create a soothing environment with a warm bath and a bedtime story to help your child relax before bed.
Managing naps and bedtime: Stick to a consistent nap schedule to ensure your one-year-old gets enough daytime sleep. Aim for 2.5-3 hours of daytime sleep, divided between two naps. Each nap should last at least one hour but not exceed two hours. This nap schedule helps maintain a bedtime between 7:00-8:00 pm, providing enough active awake time to promote restorative sleep at night. If your toddler is struggling with naps, consider addressing underlying issues such as illness, teething, or new skills development.
Transitioning to a toddler bed: If your one-year-old starts climbing out of the crib, it may be time to transition to a toddler bed or a "big kid" bed with a side rail. Lower the crib mattress to its lowest setting first, and if your toddler persists in scaling the crib, move them to a bed. For added safety, install a gate in the doorway of their room to prevent them from wandering around the house unsupervised.
Establishing boundaries and routines: Implement gentle but firm boundaries and consistent routines around sleep. Decide on rules, such as the number of drinks allowed before bed and limits on throwing toys out of the crib. While it may be tempting to provide extra nighttime reassurance, keep your interactions brief to avoid reinforcing night-waking behaviors.
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Frequently asked questions
There is no one-size-fits-all answer, but generally, a 1-year-old should go to bed between 7:00 and 9:00 pm.
A 1-year-old should get 11 to 14 hours of sleep in a 24-hour period, including naps.
A 1-year-old should take one or two naps per day, each lasting between one and two hours.
First, check for any disruptions to their sleep, such as noise or screen time. Next, establish a consistent bedtime routine with soothing activities like a warm bath and a bedtime story.
If your child is climbing out of their crib, it may be time to transition them to a toddler or "big kid" bed. Ensure their room has a gate, so they don't wander around the house unsupervised.
