Ashwin Lewis
Sleep is an important factor in the variety of developmental milestones seen in toddlers, including walking and talking. However, it is common for toddlers to experience sleep regressions as they move through big changes in their development. This can include an explosion of cognitive and emotional development, as well as increased mobility and awareness. Sleep regressions can manifest as changes in sleep habits, such as refusing to go to bed, waking up during the night, resisting naps, or taking shorter naps. These changes in sleep habits can be temporary and typically last about 1-2 weeks. Understanding the causes of sleep regression and implementing strategies such as reinforcing bedtime routines, creating a comfortable sleep environment, and addressing separation anxiety can help toddlers improve their sleep patterns.
Why isn't my 19-month-old sleeping?
| Characteristics | Values |
|---|---|
| Sleep Regression | Separation anxiety, fear of the dark, fear of missing out, or a desire for independence can cause sleep regression. |
| Sleep Factors | Acute sleep pressure (how long they've been awake), chronic sleep pressure (sleep debt), and circadian rhythm (internal clock) can impact sleep. |
| Sleep Needs | 19-month-olds need 10-12 hours of sleep at night and 2-3 hours of daytime sleep during 1 nap. |
| Bedtime Routine | A consistent bedtime routine is important, including calming activities like dimming lights and playing soothing music. |
| Daytime Naps | Ensure adequate daytime naps to prevent overtiredness, but avoid too much sleep during the day to maintain nighttime sleep drive. |
| Nutrition | Provide sufficient calories during the day and consider a filling snack before bedtime to prevent hunger interruptions. |
| Sleep Environment | Create a safe and comfortable sleep space, address any fears, and play in the bedroom to foster positive associations. |
| Independence | Empower toddlers with choices, such as bedtime activities and clothing, to provide a sense of control. |
| Development | Sleep can be impacted by physical, mental, and emotional developmental milestones, such as increased mobility and cognitive skills. |
| Sleep Training | Choose a sleep training method that aligns with your parenting preferences and your child's needs. |
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What You'll Learn
Sleep regression
At 19 months, a toddler is undergoing rapid physical, cognitive, and emotional development. Their increased mobility and awareness, and cognitive abilities can lead to what is known as the 18-month sleep regression, which can occur anywhere between 15 and 24 months. During this time, they may experience an explosion of cognitive and emotional development, impacting their sleep quality and quantity.
The signs of sleep regression can include fussiness, nighttime awakenings, resisting naps, and more daytime naps. It is important to understand that sleep regression is not a permanent condition, and it typically lasts about one to two weeks. However, it can be challenging for both parents and toddlers.
To improve sleep regression, parents can take several steps. Firstly, reinforcing a consistent bedtime routine and sleep schedule is essential. A comfortable sleep environment and a steady morning wake-up time are also recommended. Additionally, addressing separation anxiety, which can peak at 18 months, is crucial. Playing with your toddler in their bedroom or "camping out" with them can help create positive associations with their room.
Another strategy is to empower your toddler with choices. Offer them options for bedtime activities, such as choosing their pyjamas, books, or which parent to snuggle with. It is important to remember that going to bed is not a choice but rather a necessity. Making small tweaks to their bedtime routine, such as dimming the lights and playing calming music, can also help ease them into sleep.
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Separation anxiety
Sleep regression is common in toddlers around 18 months old. This is often a time of developmental growth and big transitions, such as starting preschool or the birth of a sibling, which can impact sleep patterns. Toddlers at this age are also going through an independent phase, where they are learning to say "no" and asserting their newfound independence. As a result, they may resist bedtime, becoming more tired, rigid, hyper, and irritable.
At 18 months, separation anxiety can manifest as increased clinginess and crying, particularly when you try to put them down for sleep or leave the room. Your toddler may start taking shorter naps or completely refusing them, and they may struggle to fall asleep or wake up screaming during the night.
- Consistency is key: Maintain a consistent sleep schedule with a regular bedtime and wake-up time. This helps establish a healthy sleep routine and promotes better sleep over time.
- Empower your toddler with choices: Offer your toddler choices that give them a sense of control, such as choosing their pajamas, bedtime stories, or which parent they want to snuggle with before bed. However, remember that going to bed is not a choice.
- Encourage physical activity during the day: Ensure your toddler gets at least three hours of active playtime. Physical activity improves sleep quality and helps tire them out, making it easier to fall asleep at bedtime.
- Expose them to natural light: Get your toddler outside early in the day to expose them to natural light. This helps regulate their sleep hormone, melatonin, making it easier for them to fall asleep at bedtime.
- Provide comfort objects: Introduce a lovey, such as a blankie or a teddy bear, to your toddler's bedtime routine. These comfort objects provide a sense of security and can help ease feelings of anxiety, improving sleep.
- Sweet talk and bonding: Bedtime is an excellent opportunity to bond with your toddler. Engage in sweet talk, recount fun experiences, and list good deeds your toddler accomplished or can strive for tomorrow. This makes bedtime something your toddler looks forward to instead of avoiding.
- Manage your toddler's environment: Ensure your toddler isn't too hungry or too full at bedtime. Offer a light, healthy snack if needed, but avoid heavy meals or stimulating foods and drinks close to bedtime.
- Prepare for bedtime early: Start preparing for bedtime in the morning by establishing a consistent morning routine. This helps set the tone for the day and can include activities like spending time outdoors, engaging in active play, and offering a consistent wake-up time.
- Address hunger: If your toddler frequently wakes up overnight or starts their day too early due to hunger, ensure they get enough calories during the day. Offer a filling snack, such as yogurt or peanut butter and crackers, about 30 minutes before bedtime.
- Avoid overtiredness: If your toddler is resisting naps or taking short naps, adjust their bedtime earlier to prevent overtiredness. Overtiredness can lead to shorter nights and early wake-ups, further disrupting their sleep schedule.
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Fear of the dark
A 19-month-old baby typically needs 10-12 hours of sleep at night, in addition to 2-3 hours of daytime sleep during one or two naps. However, there are several reasons why your 19-month-old might not be sleeping, including hunger, separation anxiety, or developmental milestones.
While fear of the dark is a common issue for toddlers, it is unlikely that a 19-month-old baby has a fear of the dark. Babies under the age of two do not have the cognitive ability to imagine or distinguish fantasy from reality, so they are not developmentally capable of experiencing a fear of the dark. Instead, a lot of crying at bedtime is likely to be caused by separation anxiety, which can creep up anytime after 6 months of age.
If your baby is experiencing intense separation anxiety, try the following:
- Come back into the room once or twice after tucking them in to check on them and let them know you're still there.
- Spend extra time in the morning cuddling your child and telling them how much you missed them.
- Spend a few extra minutes at bedtime snuggling your baby.
- Sing an extra song, give extra hugs and kisses, and explain that you will be leaving the room.
- Tell your baby that they are safe, even if you don't think they understand.
- When putting your baby to bed, rub their back for a minute or two, but not long enough for them to become dependent on it.
- Practice coming and going during the day and showing them that you always return.
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Not enough calories during the day
If your 19-month-old toddler is not getting enough calories during the day, it could be the reason for their irregular sleep patterns. Toddlers need around 1,000 to 1,400 calories a day, depending on their age, size, and activity level. This is usually split between three meals and two healthy snacks. If your toddler is very active, they will burn more calories and may need to consume more.
It is important to ensure that your toddler is getting enough nutrients and calories during the day to promote healthy growth and development. Iron deficiency, for example, can affect growth and may lead to learning and behavioral problems. Additionally, not getting enough calories during the day can lead to increased hunger at night, causing your toddler to wake up and potentially struggle to fall back asleep.
To ensure your 19-month-old is getting enough calories, offer them a variety of foods throughout the week, including dairy, vegetables, fruits, grains, and proteins. Milk is also an important part of a toddler's diet, providing calcium and vitamin D for strong bones. Toddlers should have about 16 ounces of milk per day, but be mindful that too much cow's milk can put them at risk for iron deficiency.
If you suspect that your toddler is not getting enough calories during the day, try offering them a filling snack about 30 minutes before bedtime. Yogurt, peanut butter and crackers, or a banana are some healthy options that can help tide them over until morning.
Remember, every toddler is unique, and their calorie intake may vary from day to day. As long as they are offered healthy choices and encouraged to listen to their feelings of hunger and fullness, they will likely get the necessary calories over several days. However, if you are concerned about their calorie intake or overall eating habits, consult a healthcare professional for personalized advice.
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Circadian rhythm shift
Circadian rhythm is the body's natural 24-hour cycle that regulates various physiological processes, including the sleep-wake cycle. It is influenced by factors such as light exposure, food intake, physical activity, temperature, work schedules, medications, and mental health.
In the context of a 19-month-old toddler's sleep, maintaining a consistent circadian rhythm is crucial. Here are some strategies to promote healthy sleep patterns:
- Establish a consistent sleep schedule: A regular bedtime and wake-up time are essential for regulating your toddler's circadian rhythm. Aim for a balanced schedule that considers daytime naps, overall sleep needs, and a steady morning wake-up time. Most 19-month-olds need 10-12 hours of sleep at night, with bedtime occurring 12-14 hours after morning wake-up, assuming they take a solid nap.
- Create a bedtime routine: Develop a calming bedtime routine to signal to your toddler that it's time to wind down. This can include activities such as reading books, giving goodnight kisses to a lovey or stuffed animal, and providing a consistent sleep environment.
- Address hunger and nutrition: Ensure your toddler is getting adequate nutrition during the day. Offer a filling snack, such as yogurt or peanut butter and crackers, about 30 minutes before bedtime to prevent hunger from interrupting their sleep.
- Encourage physical activity: Toddlers should aim for at least three hours of active play per day. Exposing them to natural outdoor light and fresh air can help regulate their sleep hormone, melatonin, and improve their overall sleep quality.
- Provide comfort and security: Introduce a comfort object, such as a blankie or teddy bear, to your toddler's bedtime routine. These objects can help build confidence and provide a sense of security, making it easier for your toddler to fall asleep independently.
- Empower with choices: Toddlers crave a sense of control. Offer them choices within their bedtime routine, such as choosing their pajamas or which books to read. However, remember that going to bed is not a choice—you are offering options within a structured routine.
- Understand developmental changes: The sleep regression commonly associated with 18-month-olds can extend to 19-month-olds as well. During this time, your toddler may be working on physical milestones, experiencing separation anxiety, or going through other developmental changes that impact their sleep. Be patient and consistent in your sleep routines during these phases.
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Frequently asked questions
There could be several reasons for this. Firstly, it could be that your toddler is going through the common 18-month sleep regression, where they experience a notable change in sleep quality and quantity. This could be due to increased mobility, awareness, and separation anxiety. Secondly, it could be that their naps during the day are too long or too short, resulting in them not being tired enough or too tired by bedtime. Lastly, toddlers are naturally energetic and curious, so they may resist bedtime out of a fear of missing out or a desire to keep playing and exploring.
Sleep regression refers to the changes in sleep quality and quantity that can occur as a child grows physically, mentally, and emotionally. It is often associated with developmental milestones and can be caused by factors such as increased mobility, awareness, and cognitive development. Sleep regression can result in more frequent night wakings, shorter or refused naps, and difficulty falling asleep.
Here are some strategies to improve your toddler's sleep:
- Establish a consistent sleep schedule and bedtime routine.
- Expose your toddler to natural light and outdoor play during the day to regulate their sleep hormone, melatonin.
- Ensure they get enough physical activity, as this can improve sleep quality.
- Limit screen time and engaging in stimulating activities close to bedtime. Instead, opt for calming activities like reading or playing soft music.
- Associate their bedroom with positive experiences and comfort to help them feel safe and secure.
- Offer comfort objects like a teddy bear or blanket to provide extra reassurance at bedtime.
- Address any fears or separation anxiety they may be experiencing.
