Toddler Sleep Patterns: Why They Wake Up Easily

It can be frustrating when your toddler wakes up early or sleeps lightly, but there are many reasons why this could be happening. Firstly, it's important to ensure your toddler is getting enough sleep overall. While sleep needs do decrease as toddlers grow, they still require restorative sleep and age-appropriate wake windows. Toddlers who take short naps, drop naps too early, or have long intervals between naps and bedtime may become overtired, leading to early morning wakings. Additionally, factors such as light exposure, room temperature, and hunger cues can impact sleep patterns. Major life changes, such as a new sibling or starting daycare, can also contribute to early wake-ups. Addressing these issues and establishing consistent sleep habits can help your toddler achieve more restful sleep.

Hunger, teething, or illness

Hunger

Hunger is a common reason for toddlers to wake up during the night. Young babies have tiny tummies, so they need to be fed every few hours and will wake up hungry multiple times. Older babies and toddlers also wake up hungry because they need to eat to get enough calories and nutrition.

If your toddler wakes up hungry, you can offer them a snack, but keep the room dim and quiet. You could also try offering supper before bed, choosing sleep-inducing foods such as oatmeal or whole-grain cereal. Keeping a diary of your toddler's eating habits and sleep issues can help you spot patterns and prevent future wakings.

Teething

Teething can cause pain and discomfort that make it hard for toddlers to sleep. It can be difficult to tell if teething is the reason for your toddler's sleep problems, but if they wake up crying, you may also notice a flushed cheek on the side the tooth is coming through. To help your toddler sleep better while teething, you can give them the correct dose of infant paracetamol or ibuprofen, and stick to a consistent bedtime routine.

Illness

Illness can significantly impact a toddler's sleep, and they may nap more than usual or go to bed early. They may also wake up more often, especially if they have a stomach virus or bug. In the first 48 hours of an illness, toddlers may wake up frequently or wake up early from naps. If your toddler's extra sleepy state lasts longer than you think is normal, or you're concerned about their symptoms, don't hesitate to contact a healthcare provider.

Separation anxiety

Typical signs of separation anxiety include the inability of the child to fall asleep or a direct refusal to sleep alone. This is often accompanied by crying, clinging behaviour, and inconsistent sleeping patterns. The signs and symptoms of separation anxiety vary from child to child and depend on age. However, there are some common symptoms that parents should be aware of. For example, an eight-month-old baby may become fussier than usual and will only settle down for sleep if held, while a two-year-old may start waking up in the middle of the night.

• Provide reassurance: Let your toddler know that you are close by and everything is okay. Keep your nighttime visits brief and boring to avoid overstimulating your toddler.
• Create a safe and comfortable sleep environment: Use night lights and plush toys to help them cope with anxiety. Make sure the crib mattress is securely fitted into the crib frame, and remove any loose bedding to reduce the risk of suffocation.
• Develop a consistent bedtime routine: A relaxing bedtime routine can help signal to your toddler that it is time to wind down and get ready for bed.
• Resist the temptation to respond immediately to your toddler's cries: While it is difficult, this will allow them to learn the essential skill of self-soothing. Comfort them if needed, but stick to your place and help them sleep in their room.
• Provide comfort items: Security items like small soft blankets or stuffed animals can provide a lot of comfort for your toddler. However, avoid extra-large soft toys or stuffed animals in the crib, and be cautious of items with ties or strings that could pose a safety hazard.
• Manage daytime sleep: Separation anxiety can impact daytime sleep as well. Experiment with moving naptime earlier in the day or cutting it shorter to ensure your toddler is tired enough at bedtime.

Overtiredness

There are several signs that your toddler may be overtired. For example, they may experience low energy, difficulty getting up in the morning, or impulsive behaviour. They might also become clingy, moody, and prone to tripping or falling. Additionally, an overtired toddler may struggle with falling asleep or staying asleep, and they may sleep on short rides or during the day.

To prevent overtiredness in toddlers, it is crucial to establish a consistent bedtime routine and a healthy sleep schedule. Toddlers should go to bed around 7 or 8 pm, and it is recommended to avoid screens and caffeine before bedtime. Creating a relaxing environment with a comfortable temperature, low lighting, and soft voices can also help.

If your toddler frequently wakes up during the night, it is important to keep nighttime interactions brief and boring. Ensure that their room is sufficiently dark and quiet, and consider using blackout curtains or a white noise machine. It is also essential to watch out for potential discomforts, such as teething pain, illness, or mild separation anxiety, which could be contributing factors.

Nightmares

You can also encourage your toddler to talk about their nightmares in an age-appropriate manner. Some children may be able to verbalize their dreams in detail, while others may need time to develop their language skills. It is important to listen to their worries and validate their feelings without dismissing them. Encourage your child to view nightmares as something they can recover from and teach them healthy sleep habits, such as maintaining a consistent sleep schedule and creating a conducive sleep environment.

If your toddler is experiencing recurrent nightmares or particularly disturbing dreams, it may be a sign of underlying stress or anxiety in their life. In such cases, it is advisable to seek professional help from a sleep specialist or psychologist who can provide additional support and guidance.

Although it can be distressing to see your toddler experiencing nightmares, remember that this is a normal part of their development. With patience, comfort, and understanding, you can help your toddler manage their nightmares and improve their sleep quality.

Screen time

The blue light emitted by electronic devices such as smartphones, tablets, computers, and TVs signals the body to stay awake by reducing the production of melatonin, the natural chemical that induces sleepiness. Screen time before bed also stimulates the brain when it should be powering down, making it challenging for children to fall asleep.

Research has shown that toddlers and preschoolers who spend more time on screens tend to get less sleep, take longer to fall asleep, and go to bed later. A study by Kahn found that every minute of daytime touchscreen use by 13-month-olds resulted in one minute of lost nighttime sleep due to blue light exposure and the stimulation from engaging with the content. Another study focusing on preschoolers found that those who watched TV or played video games at bedtime got 30 minutes less sleep than those who avoided screens for at least an hour before bed.

The American Academy of Pediatrics (AAP) recommends that babies and young children avoid exposure to screens, except for video chats, until they are 18 to 24 months old. However, the reality is that many toddlers and babies have regular screen exposure. Common Sense Media found that children under two spend an average of 49 minutes a day using screens, with a third of them watching TV or videos daily.

To mitigate the negative impacts of screen time on sleep, it is recommended to avoid screens one hour before bedtime and to keep a consistent bedtime schedule without interference from digital media or phones. Instead, encourage quiet activities such as reading, listening to music, or practicing mindfulness. If your child wants to use a device in the evening, suggest relaxing content and ensure the device is put away well before bedtime.

Frequently asked questions