Gina Johnson
Getting toddlers to sleep can be a challenging task. Toddlers between the ages of 1 and 2 require more than 12 hours of sleep within a 24-hour period, including 1 to 3 hours of naps. From 12 months of age, toddlers tend to sleep better, for longer periods, and wake up less often. However, around 18 months of age, some toddlers who usually sleep well may suddenly refuse to sleep or wake up during the night, a phenomenon known as sleep regression. Establishing a consistent bedtime routine, such as a warm bath and a bedtime story, can help toddlers sleep better. It is also important to limit screen time and create a sleep-friendly environment—a dark, cool, and quiet room without distractions like a TV or computer.
| Characteristics | Values |
|---|---|
| Toddler's age | 12 months and above |
| Number of naps | 1-2 naps per day |
| Nap duration | Less than 2 hours |
| Total sleep | 11-14 hours in 24 hours |
| Bedtime | Between 6-8 pm |
| Sleep environment | Dark, cool, quiet, no TV or computer |
| Pre-sleep routine | Warm bath, bedtime story, cuddle, song, etc. |
| Sleep aids | Comfort items like a lovey, blanket, or stuffed animal |
| Screen time | Limit screen time at night |
| Nightmares | Keep books mild before bedtime |
| Night terrors | Avoid waking the child unless they're at risk of hurting themselves |
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What You'll Learn
Toddlers sleep better from 12 months onwards
Toddlers generally sleep better from 12 months onwards. They tend to sleep for longer, wake up less often, and sleep more at night. Toddlers aged 12 months to 2 years often sleep for 10 to 14 hours within a 24-hour period, including 1 to 3 hours of naps.
At around 18 months, or sometimes sooner, toddlers tend to condense their two naps into one afternoon nap. A toddler who resists their morning nap is likely ready for just an afternoon nap. It is recommended that toddlers aged 1 to 2 years old sleep in a safe, secure crib or cot. Before a child's first birthday, blankets are not recommended due to the possible risk of SIDS. However, after their first birthday, it is okay to put a light blanket in their crib. Security items like "lovies" (a small soft blanket or stuffed animal) are also okay and can provide a lot of comfort.
From 12 months onwards, toddlers' brains undergo significant development, and they may develop nighttime fears and may need additional comfort. They may also start to resist going to sleep at night and want to stay up with the family. It is important to be responsive to your child's needs and to understand their cues, tired signs, and the intensity of their cry. By connecting with your toddler, you can support positive sleep patterns.
To encourage your toddler to nap, establish a quiet and consistent pre-nap routine. For example, you could sing a gentle song, have a cuddle, or read a story before naps. It is also good to make sure your toddler has daytime naps in their cot or bed. If your toddler stops sleeping at nap time, you could try giving them a rest at the same time each day.
Additionally, bedtime routines can help with toddler sleep problems. For example, a warm bath and a bedtime story can help your child relax. It is important to be consistent and set rules around bedtime. If your toddler wakes up in the middle of the night, provide quick reassurance that everything is okay and you are close by, but avoid too much interaction.
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The importance of a bedtime routine
Establishing a bedtime routine is crucial for toddlers' sleep. A consistent pre-sleep routine helps toddlers develop positive sleep habits and improves their overall sleep quality. It is a well-known fact that toddlers thrive on consistency and routine. By implementing a bedtime routine, parents can provide a sense of structure and predictability that helps toddlers understand and accept bedtime more easily.
A bedtime routine typically includes calming activities such as a warm bath, reading a story, singing a gentle song, or having a cuddle. These activities signal to the toddler that bedtime is approaching and help them relax and prepare for sleep. It is essential to keep the routine consistent and follow the same sequence of activities each night. This consistency helps toddlers develop a sense of familiarity and security, making it easier for them to transition to sleep.
In addition to calming activities, creating a sleep-friendly environment is also essential. This includes ensuring the bedroom is dark, cool, and quiet, with minimal distractions. Limiting screen time before bed is crucial, as the blue light emitted by electronic devices can disrupt toddlers' sleep. Instead, parents can opt for soothing music or bedtime stories to help toddlers unwind and relax.
Another aspect of a bedtime routine is setting clear rules and boundaries. Toddlers benefit from structure and consistency, so it is essential to establish bedtime rules, such as the number of drinks allowed and the number of bedtime stories read. By setting these rules and sticking to them, parents can promote healthy sleep habits and prevent bedtime from becoming a battle. It is also important to be responsive to the toddler's needs, providing comfort and reassurance when necessary while remaining firm about bedtime.
A consistent bedtime routine not only helps toddlers fall asleep more easily but also promotes longer and more restful sleep. It can help prevent and reduce settling difficulties and night wakings. By establishing a strong bedtime routine, parents can set the foundation for healthy sleep habits that will benefit their toddlers as they grow and develop.
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Reducing settling difficulties and night-time waking
Establish a bedtime routine
A consistent bedtime routine can help toddlers settle and sleep better. This may include activities such as a warm bath, reading a book, singing a song, or having a back rub. It is important to keep the routine calm and brief, especially if your toddler wakes up in the middle of the night. Too much interaction or an extended routine can disrupt their sleep further.
Create a safe and comfortable sleep environment
Make sure your toddler's bedroom is safe, comfortable, and conducive to sleep. Check for noise levels, and ensure the room is quiet and peaceful. You can use a night light if your child is scared of the dark. Additionally, pay attention to the temperature and dress your toddler in appropriate sleepwear. Keep toys and bumper pads out of the crib or bed to prevent climbing and potential falls.
Encourage physical activity and limit screen time
Promote an active lifestyle for your toddler during the day. Aim for at least one hour of physical activity, but avoid vigorous activities close to bedtime. Limit their exposure to screens, especially before bed, as the blue light from electronic devices can disrupt their sleep. Encourage natural light exposure in the morning to help regulate their sleep-wake cycle.
Manage daytime habits and sleep schedule
Monitor your toddler's daytime habits and sleep schedule. Ensure they are getting enough sleep overall, but not too much during the day, as this can impact their nighttime sleep. Offer a consistent pre-nap routine to encourage napping. If your toddler is resisting their morning nap, they may be ready for just an afternoon nap. Gradually adjust their sleep schedule as they transition from two naps to one.
Parental presence and gradual withdrawal
Using your presence as a safety signal can help reduce your toddler's anxiety and encourage self-settling. This involves staying in their room while they fall asleep, without interacting directly. Gradually move further away from their bed over several nights until you are outside the bedroom door. This method takes time and commitment but can be effective in helping your toddler feel secure and learn to self-soothe.
Remember, every toddler is unique, and it's important to find what works best for your child. If you have concerns about their sleep patterns, don't hesitate to seek advice from a healthcare professional.
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Sleep regression and how to manage it
Sleep regression is a common phrase used to describe a temporary disruption in a child's sleep. This could manifest as waking up more at night, taking shorter naps, or resisting bedtime. Sleep regression is a normal part of toddlerhood and usually passes within two to four weeks. It is important to remember that sleep skills are not lost, and sleep is not permanently regressing. Instead, sleep regression is often associated with periods of development or changes in sleep needs. For instance, a toddler might reduce the number and length of daytime naps as their brains develop and they experience nighttime fears.
If your toddler is experiencing sleep regression, it is recommended to maintain healthy sleep habits and stick to a solid bedtime routine. You can also provide extra comfort and attention during the day and before bedtime to help your toddler feel more secure at night. If your toddler wakes up in the middle of the night, quickly provide reassurance that you are close by, but keep your interactions brief to avoid encouraging the behaviour.
Additionally, consider the following:
- Check for external factors such as noise, temperature, or discomfort due to teething.
- Be mindful of the content of books your toddler reads before bedtime, keeping it mild to reduce nightmares.
- Limit screen time before bed as it can disrupt sleep.
- If your toddler shares a room, delay the other child's bedtime by 30 minutes until your toddler is asleep.
- If your toddler is climbing out of their cot, consider moving them to a bed with side rails for safety.
Remember, sleep regression is a phase, and with consistency and patience, your toddler's sleep will improve.
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The ideal sleep environment: dark, cool, quiet, no TV or computer
Darkness is essential for toddlers to sleep well. Light exposure at the wrong times can interfere with the quantity and quality of sleep. Darkness activates the release of melatonin, the body's sleep hormone, while light suppresses it. A dark room can be achieved using blackout blinds or by putting a dark sheet or blanket under or over the existing curtains.
Toddlers will learn to sleep with some noise, but a loud TV or too much conversation can be disruptive. A quiet space away from the traffic centre of your home is ideal. If your child seems sensitive to noise, a white noise machine or fan in their room can cover unexpected sounds.
A cool room temperature of 65 to 70 degrees Fahrenheit is ideal for sleep. Our core body temperature has to dip for us to fall asleep, so don't overdress your toddler. Dress them in light cotton pyjamas.
Keep the sleep environment free from TVs or computers, as the time spent with screens can disrupt a child's sleep.
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Frequently asked questions
Between the ages of 1 and 2, a well-rested child typically gets more than 12 hours of sleep within a 24-hour period. This includes 1 to 3 hours of naps. From the age of 3, sleep time will reduce to around 11 hours a day.
Bedtime routines can help with toddler sleep problems. A quiet, consistent pre-nap routine can encourage your toddler to nap. For example, you could sing a gentle song, have a cuddle or read a story before naps. It’s also good to make sure your toddler has daytime naps in their cot or bed.
From around 18 months of age, some toddlers who usually sleep well suddenly refuse to go to sleep or wake up during the night and do not go back to sleep. This is known as sleep regression and is usually temporary. To deal with it, stay consistent with bedtime routines. Be calm, comfort and reassure your child as necessary, but be firm that bedtime means it’s time to sleep.
Children with sleep-friendly bedrooms—dark, cool, and quiet, with no TV or computer—tend to sleep better than those with lots of distractions. Limiting screen time at night and having a regular bedtime routine (such as bath, book, song and bed) can also help to prevent and reduce settling difficulties and waking at night.
