Ashwin Lewis
Sleep is a huge priority for three-year-olds, who need 10 to 13 hours of sleep each day, including naps. However, sleep regression is common at this age, and it can be challenging to get your toddler to sleep. This could be due to several reasons, including developmental growth, big transitions, or increased screen time before bed. If your three-year-old is not getting enough sleep, you may want to try implementing a rest time or quiet time, creating a peaceful sleep environment, or adding physical activities to their bedtime routine.
| Characteristics | Values |
|---|---|
| Number of hours of sleep needed | 10-13 hours in a 24-hour period |
| Number of naps | 1 nap lasting 60-90 minutes |
| Ideal bedtime | 7:00-9:00 p.m. |
| Activities to help fall asleep | Heavy work play, calming sensory activities, reading, puzzles, etc. |
| Sleep environment | Peaceful, no toys or distractions, comfortable temperature, blackout curtains, white noise machine |
| Screen time | Avoid screens at least 1 hour before bedtime |
| Comfort objects | Favorite stuffed animal, blanket, etc. |
| Nightmares or night terrors | Reassure and comfort the child without overstimulating them |
| Sleep regression | Temporary interruption in bedtime and napping schedule |
| Sleepwalking | Consult a doctor or schedule a check-up |
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What You'll Learn
Sleep regression
At three years old, toddlers are experiencing significant physical, cognitive, and social development. They are learning new skills, such as improving their gross and fine motor abilities, language, memory, and creativity. Their imagination is expanding, leading to new fears, and they are becoming more interested in pretend play and imitation. Additionally, they are seeking more independence and understanding the impact of their voice. These developmental strides can impact their sleep patterns and contribute to sleep regression.
During sleep regression, it is important to be patient and understand that your child may not be fighting sleep intentionally. They may simply be unable to fall asleep or stay asleep due to the various changes they are experiencing. Maintaining a consistent bedtime routine can provide comfort and familiarity to your toddler during this time. While it is normal to encounter sleep challenges during regression, if you are concerned about frequent nightmares, fears, or if your child's lack of sleep is affecting their behaviour during the day, it is advisable to consult your child's pediatrician for personalised advice and strategies.
To help your toddler through sleep regression, you can employ various strategies. Firstly, offering a light snack before bed can help satisfy their hunger. Serving cereal, crackers with cheese, or yogurt and fruit can be good options. Secondly, it is important to address any fears or nightmares your child may be experiencing. If they are scared of a story they have heard, addressing these fears may help alleviate their worries. However, if sleep regression is due to sleepwalking, frequent nightmares, or health issues such as noisy breathing, resolving these concerns may take more time and professional advice.
Lastly, it is beneficial to focus on maintaining good sleep habits. Keep a balanced routine with playtime and nap time, and consistently reinforce bedtime rules. If your child gets out of bed, calmly guide them back to bed, reassure them, and praise them when they stay in bed. This will help them learn to fall asleep independently and develop good sleep habits as they grow older. Remember, sleep regression is a common phase that many parents and caregivers navigate, and it is often short-lived, typically lasting a few weeks to six weeks.
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Lack of physical activity
A lack of physical activity during the day can negatively impact a three-year-old's sleep schedule. Toddlers need at least three hours of running-around play per day, and being active during the day improves their sleep quality at night. A predictable bedtime routine also significantly reduces problematic sleep behaviours in toddlers.
Three-year-olds are very active and are learning numerous physical skills, such as climbing, running, walking, and cycling. They are also developing socially and emotionally, with a growing desire to do things independently. This can lead to exhaustion by the end of the day, and if they go to bed very tired, they may remain hyperstimulated and struggle to get enough sleep.
To help your three-year-old get the physical activity they need, provide stimulating awake time with physical and mental activities. For example, go for a walk, do chores together, play in the bath, read books, or build blocks together. You can also offer opportunities for active independent play, such as an obstacle course, a mini trampoline, or art supplies to explore their creativity.
Additionally, establishing a consistent bedtime routine is crucial. Ensure your toddler wakes up and goes to sleep at the same time each day. Start winding down at least 30 minutes before bedtime by creating a soothing environment, such as reading a book, putting on soft music, or giving your toddler a relaxing bath. Avoid roughhousing, TV, or other high-stimulation activities before bed.
Remember, each child is different, and you need to figure out what works best for your family. Consult your child's pediatrician for personalised advice and support.
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Screen time before bed
A three-year-old typically needs 10-13 hours of sleep in a 24-hour period, including naps. However, screen time before bed can negatively impact a child's sleep schedule.
Research has shown that preschoolers and toddlers who are exposed to bright light from screens in the hour before bed experience a significant reduction in melatonin, the hormone that makes them feel sleepy. Even dim light exposure can suppress melatonin. Therefore, it is recommended that screen use be limited to one hour per day for children aged 2 to 5 years old. However, a Common Sense Media study found that 2- to 4-year-olds averaged two-and-a-half hours of daily screen time, with TV and videos accounting for 80% of this.
The consequences of screen time before bed include taking longer to fall asleep, going to bed later, and getting less sleep overall. Additionally, screen time has been linked to behavioural issues such as tantrums, trouble paying attention, and impulsivity in sleep-deprived children.
However, it is important to note that not all screen time is created equal. Some parents have found that bedtime stories and meditations accessed via iPad or tablet can be useful in helping their children fall asleep. These audio experiences do not have the same bright light exposure as traditional screen time and can provide a soothing listening experience that relaxes children and prepares them for sleep.
If you are concerned about your three-year-old's sleep schedule, it is recommended to consult a pediatrician or a sleep training specialist. They can provide guidance and strategies to help your child develop healthy sleep habits.
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Inadequate sleep environment
Sleep is an essential building block for your child's mental and physical health. However, sleep problems are common among toddlers, with the American Academy of Pediatrics estimating that they affect 25 to 50 percent of children.
One reason your three-year-old's sleep schedule may be off is an inadequate sleep environment. Here are some ways to create an optimal sleep environment for your toddler:
Darkness
It is best to provide your toddler with a dark room to sleep in. Darkness activates the release of melatonin, the body's "sleep hormone," while light suppresses it. If your child is afraid of the dark, a night light that casts a soft glow may help.
Quiet
Put your toddler to sleep in a quiet space that is away from the busiest areas of your home. You don't need to tiptoe around, but it is best to keep the noise level down. Once your toddler has been quiet for about five minutes, you can resume your usual activities.
Temperature
Use your own comfort level as a guide. If you are cold, your toddler probably needs cozy pajamas and a blanket. If you are warm, they may be too hot. Toddlers can sweat while they sleep, and this does not always mean they are too hot.
Safety
To keep your toddler safe, avoid blankets, stuffed animals, or toys with long strings, loose buttons, or other potential choking hazards. Keep the crib away from windows, large pieces of furniture, or anything else your toddler could climb on. Also, avoid using crib bumpers or overcrowding the crib with objects, as this makes it easier for your toddler to attempt climbing out.
Bed Type
It is best to delay moving your toddler from a crib to a bed for as long as safely possible, usually anywhere from 18 months to 3 years old. A crib with nothing in it except a fitted sheet is the safest option. If you do transition to a bed, the mattress should be firm, flat, and level.
Room Sharing
Room sharing without bed sharing is recommended for reducing the risk of SIDS and other sleep-related issues. Keep your toddler's safety-approved crib or bassinet next to your bed to make feeding, comforting, and monitoring easier. If you fall asleep while your baby is in your bed, move them to their own sleep area as soon as you wake up.
Bedtime Routine
A bedtime routine can help your toddler develop a healthy relationship with sleep. This may include giving them control over minor choices, such as which pajamas to wear or which book to read. Be patient, firm, and loving, as power struggles can elicit a stronger response from toddlers.
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Sleep-onset associations
Sleep-onset association disorder occurs when a child's ability to fall asleep is closely connected to something in their environment or routine. This could include being held by a parent, rocked to sleep, nursing, drinking, eating, or watching television before bed. If the associated "cue" is absent, the child may struggle to fall asleep or return to sleep after waking up during the night. This disorder is a common cause of chronic insomnia in children, with 20-30% experiencing difficulty falling and staying asleep due to sleep-onset associations.
Children with sleep-onset association problems may rely on specific actions or interventions from their caregivers to fall asleep. Over time, they may come to associate sleep with a particular routine, object, or setting. For example, a child might require their parent to lie next to them or bring them into their bed in order to fall asleep. While this may not be an issue at bedtime, it can lead to difficulties when the child wakes up during the night and is unable to self-soothe back to sleep.
To address sleep-onset association problems, it is important to establish healthy sleep habits and bedtime routines. This includes creating a consistent bedtime routine with calm and enjoyable activities, such as a bath and bedtime stories, and avoiding high-energy activities or screen time before bed. The lighting and environment of the child's bedroom should remain consistent throughout the night. It is recommended to put the child to bed when they are drowsy but still awake, allowing them to fall asleep independently.
For older children, caregivers can implement a system of goals and rewards to reinforce positive bedtime habits. These behavioural changes can be highly effective in treating sleep-onset association disorder. However, if a child does not respond to behavioural techniques, a doctor may refer them to a sleep specialist for more targeted treatments.
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