Gina Johnson
Sleep regression is a common phenomenon among 2-year-olds, where toddlers who previously slept well begin to experience sleep difficulties. This can manifest as resistance to bedtime, skipping naps, increased night wakings, and early morning risings. While it can be frustrating for parents, it's important to remember that it's a normal and temporary phase. During this period, toddlers are going through significant cognitive, physical, and social development, which can make it challenging for them to settle and sleep peacefully. They are learning new skills, becoming more aware of their surroundings, and their growing imaginations may interrupt their sleep. Additionally, factors such as teething pain, potty training, and the arrival of a new sibling can also contribute to sleep disturbances.
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What You'll Learn
Sleep regression is common at two years old
At two years old, toddlers are learning new physical skills like jumping, climbing, and throwing or kicking balls. They are also engaging in more focused play, such as puzzles and taking turns. Their growing imaginations can interrupt their sleep, and they may become clingier and have difficulty separating from their parents.
To help your toddler sleep well and instill good sleep habits, maintain a consistent bedtime routine. Keep your toddler's room cool, dark, and quiet, and ensure they are comfortable and warm. Avoid too many new challenges at once, and go slowly with transitions such as potty training and moving out of the crib.
It is important to set rules and stick to them. If your toddler wakes up in the middle of the night, provide reassurance that you are close by, but keep your interactions brief. Offer positive reinforcement and praise when they sleep well, and consider using external visual cues, like a toddler clock or sticker chart, to encourage good sleep habits.
Remember that every child is unique, and it is normal for toddler sleep patterns to change as they grow.
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Separation anxiety can cause sleep issues
Sleep regression is common at several ages, including 4 months, 8 months, 18 months, and 2 years. A sleep regression typically occurs around the age of 2, when a child who was otherwise sleeping well begins to have certain sleep difficulties. While there can be many reasons for this, one of them is separation anxiety.
Separation anxiety is a normal part of a child's development. It usually begins around the time infants start crawling or walking and marks a shift in their understanding of themselves in relation to caregivers. When children realize they are separate individuals from their caregivers, it can be a mind-blowing discovery and provoke anxiety, which may lead to sleep challenges. Separation anxiety often manifests at night because overnight sleep marks a long period of separation from caregivers. Children may cry or be extra clingy around bedtime and have trouble settling into sleep. They may also wake up more frequently during the night.
Separation anxiety can cause daytime sleep issues as well. Children typically separate from their caregivers for naps, and their body may be on higher alert than usual, impacting their sleep. Separation anxiety can also cause children to resist sleep, wake up early in the morning, or skip naps.
If your 2-year-old is experiencing separation anxiety, there are some strategies you can try to help them manage their emotions and improve their sleep. Firstly, it is important to provide reassurance that you are close by and everything is okay. You can also try to have intentional one-on-one time with your child, even if it's just for a few minutes. This extra attention can help them adjust to big transitions or changes.
It is also crucial to set rules and stick to them. This will not only help your child get more sleep now but can also be beneficial later on when dealing with more serious discipline issues. Additionally, maintaining a consistent bedtime routine can be helpful. A warm bath, a bedtime story, or a song can help your child relax and prepare for sleep.
Remember that this phase of separation anxiety is temporary, and it is important to be patient and understanding while also setting boundaries.
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Teething pain can disrupt sleep
Sleep regression is common at several ages, including 4 months, 8 months, 18 months, and 2 years. A sleep regression typically occurs when a child who was otherwise sleeping well begins to have certain sleep difficulties. At 2 years old, children are experiencing a leap in their physical abilities, language skills, and social abilities, which can lead to tougher bedtimes and more night wakings.
Teething pain can be a contributing factor to a sleep regression. If your child is uncomfortable due to new teeth breaking through, their sleep may be disrupted. Teething pain may cause your child to wake amid a sleep cycle, after 10–20 minutes of sleep instead of between 50-minute cycles. These disrupted sleep patterns may indicate that new teeth are coming in. Night wakings, difficulty settling for sleep, short or skipped naps, and resistance to sleep are also common when children are teething.
If teething pain is the primary cause of sleep disturbances, you’ll likely notice that your child is also uncomfortable during non-sleep times. Signs of teething include fussiness, drooling, tender or swollen gums, and constantly putting little fingers or objects in the mouth. If you’re confident your child is experiencing teething pain, consider temporarily adding support to their sleep routine to soothe their discomfort. For example, you can provide gum massages, teethers, or infant pain relievers (after consulting a doctor). You can also use cold to reduce pain and swelling by allowing your child to bite, suck, or eat something cold, such as a frozen washcloth or teething toy.
It's important to remember that the 2-year-old sleep regression is normal and temporary. While it may be frustrating for parents, it will pass.
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Screen time can negatively impact sleep
Sleep regression is common at several ages, including 2 years old. At this age, toddlers are experiencing a leap in their physical abilities, language skills, and social abilities, which can lead to tougher bedtimes and more night wakings. Their growing imaginations can also start to interrupt sleep.
Screen time can negatively impact a toddler's sleep in several ways. Firstly, the light emitted by screens can suppress melatonin levels and delay sleepiness. Blue light exposure from screens and the stimulating content can also make it harder for toddlers to fall asleep. 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. Similarly, a study on 13-month-olds found that every minute of daytime touchscreen use resulted in one minute of lost nighttime sleep. Another study found that each additional hour of electronic device use was associated with an 11-minute decrease in sleep duration for boys and a 6-minute decrease for girls.
The content consumed on screens can also influence sleep. For example, social media use and the "fear of missing out" can affect sleep, especially when combined with anxiety and depression. Additionally, screen time may replace sleep-promoting activities such as exercise, and the engaging content and social interactions on screens can interfere with falling asleep.
To reduce the negative effects of screen time on your toddler's sleep, it is recommended to suggest quiet activities before bedtime, such as reading or listening to music. If your toddler uses a device in the evening, encourage them to choose relaxing content and put the device away well before bedtime. It is also important to limit violent or stressful content at any time of day as it can affect sleep regardless of the time and length of use.
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A consistent bedtime routine is important
Sleep regression commonly occurs around the age of 2. This is when a child who was otherwise sleeping well begins to experience sleep difficulties. This includes resisting sleep at bedtime, waking up throughout the night, or rising too early in the morning.
- Set a regular bedtime: Choose a bedtime that works for your family and try to stick to it as much as possible. This will help your child's body get used to a consistent sleep schedule.
- Create a calming environment: Make sure your child's bedroom is cool, dark, and quiet. Remove any distractions, such as toys or books, that might make it difficult for your child to fall asleep.
- Establish a bedtime routine: Develop a simple and consistent bedtime routine that includes calming activities such as a warm bath, reading a story, or listening to soothing music. You can also incorporate positive bedtime rituals like giving your child a back rub or drinking a cup of warm milk.
- Limit screen time before bed: Avoid exposing your child to screens (such as TV or tablets) before bedtime as it can disrupt their sleep. Instead, encourage them to wind down with relaxing activities.
- Foster independence: Give your child some choices to foster their independence and confidence at bedtime. For example, ask them if they would like to wear the yellow pajamas or the green pajamas. This gives them a sense of control while still following the bedtime routine.
- Positive reinforcement: When your child has a good night's sleep or follows the bedtime routine well, offer specific praise and positive reinforcement. This will encourage them to repeat the desired behavior.
- Address any sleep disruptions: If your child is going through potty training or experiencing teething pain, try to address these issues separately so that they don't interfere with their sleep. You can also use a toddler clock or a sticker chart to help with early wakings.
- Be consistent: Consistency is key when it comes to bedtime routines. Stick to the same routine as much as possible, even on weekends or during vacations. This will help your child's body and mind associate the routine with sleep.
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Frequently asked questions
It's normal for 2-year-olds to experience sleep regression, a brief period when a toddler who slept well starts to fight sleep at bedtime, wakes up throughout the night, or rises too early in the morning. This could be due to developmental milestones, physical discomfort, or changes in their sleep patterns.
According to the American Academy of Sleep Medicine, 1 to 2-year-olds need 11 to 14 hours of total sleep per day. This includes 10 to 12 hours of nighttime sleep and 1.5 to 2.5 hours of daytime sleep. However, every child's sleep needs are unique, so pay attention to their overall mood and energy levels.
Establish a consistent bedtime routine that is calming and free from distractions. Avoid too many new challenges at once, and provide positive reinforcement for good sleep habits. Foster their independence by offering choices, such as which pajamas to wear.
Sleep regressions are typically temporary, but you can help your toddler through this phase by maintaining a consistent sleep routine and addressing any underlying issues. Avoid bringing them into your bed as a quick fix, as it may lead to new sleep expectations. Instead, consider sleep training or using tools like toddler clocks and sticker charts.
