Colin Snow
Sleep regression in toddlers is a common phenomenon, and it can be frustrating for parents. Many toddlers experience a sudden change in sleep patterns, including resistance at bedtime, fighting naps, increased night waking, and early morning wake-ups. This usually occurs around the age of two, but it can also happen before or after the second birthday. The duration of sleep regression varies and depends on the factors contributing to the poor sleep. It is important to remember that this is a phase and that every child is unique. Maintaining a consistent nap schedule and bedtime routine can help regulate your toddler's sleep hormone, melatonin, ensuring they are sleepy at bedtime.
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What You'll Learn
The terrible twos and sleep regression
Sleep regression in toddlers is a common issue faced by parents. It is often referred to as the "terrible twos" and can be a challenging phase for both parents and children. The good news is that it is a normal and expected phase of development, and there are strategies to help your 2-and-a-half-year-old sleep better.
Firstly, it is important to understand that sleep regression is temporary and usually lasts between 1 to 3 weeks. It is characterised by changes in sleep patterns, including resistance to bedtime, fighting naps, increased night waking, and early morning wake-ups. This is different from existing sleep issues and indicates a regression when a child who previously slept well begins to experience sleep difficulties.
There are several factors that contribute to sleep regression around the age of two. One of the main reasons is the rapid physical, language, and social development that children experience at this age. They are learning new things and developing new skills, and their imagination is blossoming, which can lead to fears of the dark, shadows, and monsters. Additionally, toddlers at this age are going through an independent phase, asserting their boundaries, and testing their limits, which can result in bedtime stalling and defiance.
To help your toddler improve their sleep during this phase, there are several strategies you can implement:
- Maintain a consistent nap schedule and bedtime routine. Most 2-year-olds still need 11-14 hours of sleep in a 24-hour period, including 1.5-3 hours of daytime sleep.
- Encourage physical activity and outdoor play for at least 3 hours a day. This helps regulate their sleep hormone, melatonin, and improves sleep quality.
- Expose your toddler to natural light early in the day and ensure they wake up at the same time every morning.
- Create a calm and reassuring bedtime routine. Tuck your child into bed while they are sleepy but still awake, and engage in sweet talk or recount fun experiences from the day.
- If your toddler leaves their room, calmly walk them back to bed or sit outside their door, reminding them to stay in bed. Avoid showing strong emotions or giving in to their demands.
- Be patient and consistent in your response to their nighttime antics.
Remember, this phase won't last forever, and by implementing these strategies, you can help your 2-and-a-half-year-old improve their sleep habits during this challenging period.
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Fears and separation anxiety
At around two years old, a child's imagination rapidly develops, and they may develop fears of things that previously did not scare them. Common fears include the dark, shadows, and monsters. Additionally, the content they are exposed to through screens, such as certain characters in movies or TV shows, may also become a source of fear.
Separation anxiety is another common issue during this stage. Your child may become clingier and want to keep you in sight at all times. They may protest loudly when you leave them for nap time or at night. This is a normal phase, and it will likely pass in a few weeks.
To help your child through this period, it is important to establish a consistent bedtime routine. Expose them to natural light and outdoor activities during the day to regulate their sleep hormone, melatonin. Ensure they get at least three hours of active playtime, as physical activity has been shown to improve sleep quality. Maintain a consistent sleep schedule by waking them up and putting them to bed at the same time each day.
When putting your child to bed, tuck them in while they are sleepy but still awake, so they learn to fall asleep independently. Engage in sweet talk by recounting fun experiences from the day and listing good deeds they can do tomorrow. This bonding technique can help your toddler look forward to bedtime instead of avoiding it.
Remember that this phase is temporary, and responding consistently and patiently to your child's needs will help you navigate this challenging period.
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Potty training
Sleep
It is common for toddlers to experience sleep challenges and regressions. This can be due to various factors, such as the need for a schedule adjustment, starting a new school or daycare, illness, teething, or simply their curiosity and desire to explore and test boundaries. While it can be frustrating when these factors interfere with sleep, it is important to remember that this stage is normal and temporary.
To help your 2-year-old sleep better, here are some strategies:
- Maintain a consistent nap or "quiet time" schedule during the day, ensuring your toddler wakes up and goes to sleep at the same time every day.
- Encourage outdoor play and exposure to natural light during the day to regulate their sleep hormone, melatonin. Aim for at least three hours of running-around play.
- Establish a calming bedtime routine, such as a bath, a story, or a song, to cue your toddler to relax and prepare for sleep.
- If your toddler resists bedtime or repeatedly leaves their room, remain calm and patiently walk them back to bed each time without showing too much emotion.
- Foster your toddler's independence while also setting boundaries. For example, offer choices that are acceptable to you, such as letting them pick the colour or design of their bedtime pyjamas or the book you read together.
- Look for signs of emotional and physiological readiness. Your child might show an interest in potty training by going to a specific spot in the house when they need to go or telling you when they want their diaper changed. They might also show they can hold their pee for longer periods, like waking up from a nap with a dry diaper. Physiological readiness usually occurs around 12-18 months when your child can control their bladder and bowel movements.
- Get a potty chair or a toddler-size seat that can be placed on top of a toilet seat. Let your toddler pick the colour or design to make it more exciting. You can also get a stepping stool so they can reach the toilet comfortably.
- Encourage your toddler to sit on the potty at consistent times throughout the day. For example, within 15 to 30 minutes after meals, as this is when the body naturally tends to have a bowel movement. You can also have them sit on the potty after waking up or 45 minutes to an hour after drinking lots of liquids.
- Demonstrate how to use the potty or toilet by sitting on it yourself and explaining what you're doing. Siblings can also help by letting your toddler watch them use the toilet.
- Use positive reinforcement and rewards. Praise your child every time they use the potty, and offer small rewards like stickers, treats, or extra reading time. Keep a sticker chart in the bathroom to track their successes.
- Make it fun! Use toilet training-themed books, videos, songs, and games to get your child excited about potty training. You can also get underwear designed with their favourite characters.
- Be patient and don't rush the process. If your child isn't making progress, take a break and try again in a few months. Potty training can take time, and setbacks are common.
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Arrival of a new sibling
The arrival of a new sibling is an exciting time for the whole family, but it can also be a disruptive and challenging time for a toddler. Many parents notice that their toddler, who previously slept well, starts to experience sleep regression after a new baby arrives. This is very common and is caused by the huge changes and adjustments that a new sibling brings to a toddler's daily life and routine.
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It is important to remain patient and consistent with your toddler's routine during this adjustment period. Regressions are usually temporary, and keeping a steady schedule will help your toddler feel more secure. Over time, as your toddler adapts to their new sibling, their sleep should return to normal. Consistency from parents is crucial in supporting the toddler through changes in sleep. If sleep disruptions persist beyond six to eight weeks, consider reaching out for extra support from a pediatrician or sleep consultant.
Tips for Helping Your Toddler Sleep
- Keep regular routines and consistent sleep schedules. If you are struggling to stay on track, set a timer on your phone for half an hour before your toddler's bedtime as a reminder.
- Spend extra time winding down with your toddler, playing quietly, talking about their day, or getting lots of snuggles.
- Dedicate some uninterrupted one-on-one time with your toddler, even if it's just 10 minutes a day. You can read books together or invite them to curl up with you and chat.
- Give your toddler some jobs to do, such as fetching a diaper or helping to wash the baby. This will help them feel involved and useful.
- If your toddler is co-sleeping with you, don't kick them out of bed to make room for the new baby. Keep the baby in a bassinet near the bed or in a sidecar sleeper.
- If your toddler is stalling bedtime or protesting, start their bedtime routine 10-15 minutes earlier than usual.
- Use a visual checklist for toddlers so they can see what is happening next and take charge of telling you the next step.
- A bedtime pass can be a great tool for a child that keeps getting out of bed. You can make your own or find a cute laminated print-out online, but stick to a "one-time use" rule.
- If your toddler is co-sleeping with you, some parents choose to have the father sleep with the toddler in the child's room while the mother sleeps with the baby. However, be careful as this could become a hard habit to break.
- If you need to transition your toddler to a bed, try to do so at least two months before the birth of a new sibling, and no later than six months after.
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Starting school or daycare
It is common for toddlers to experience sleep regression, which is a temporary disruption in sleep patterns. This can manifest as resistance at bedtime, fighting naps, increased night waking, and early waking in the morning. Sleep regression can occur at various ages, and there is no definitive start or end date. Contributing factors such as starting school or daycare, illness, teething, or welcoming a new sibling can impact a toddler's sleep.
- Maintain a consistent bedtime routine: Establish a calming and consistent bedtime routine that includes activities such as a bath, reading a book, singing a song, and cuddles. Consistency is key, so try to stick to the same routine even on weekends or during travel.
- Create a soothing sleep environment: Make sure the sleep space at home and daycare is consistent and conducive to sleep. This includes factors such as lighting, noise levels, and comfort objects like a lovey or a favourite stuffed toy.
- Prioritize connection and separation anxiety support: Toddlers often experience separation anxiety when starting school or daycare. Spend extra time connecting before bed, provide extra support during drop-off, and ensure that the daycare providers are aware of your child's needs and can offer comfort.
- Adjust the sleep schedule: Evaluate your child's sleep schedule and make adjustments as needed. If your child is taking long naps during the day, consider pushing bedtime slightly later or reducing nap time so they are tired enough to fall asleep at a reasonable hour.
- Seek professional help if needed: If sleep disruptions persist beyond the initial adjustment period, consider seeking advice from a healthcare professional or a sleep consultant. They can provide personalized guidance and strategies to improve your child's sleep.
Remember that the adjustment period to daycare or school can vary depending on your child's temperament and life circumstances. Be patient, consistent, and empathetic during this transition, and know that sleep challenges are a normal part of your toddler's development.
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Frequently asked questions
Sleep regression is common around the age of 2, and it can manifest as difficulties falling asleep, night waking, or early wake-ups. It's important to note that this is different from existing sleep issues.
Sleep regression refers to a temporary disruption in your child's sleep, such as waking up more at night, taking shorter naps, or resisting bedtime. It's often associated with periods of developmental growth and big transitions, like starting preschool or having a new sibling.
Sleep regression doesn't have a definitive end date, and its duration can vary depending on the contributing factors. Some regressions may last a week or two and resolve on their own, while others might lead to new sleep habits that impact sleep for longer periods.
Maintaining a consistent nap schedule and bedtime routine is crucial. Exposing your toddler to fresh air and natural light, and ensuring they get at least three hours of active play daily can help regulate their sleep hormone, melatonin. It's also important to be patient, provide reassurance, and calmly guide them back to their bed if they leave their room.
Yes, here are some additional tips:
- Make sure your toddler wakes up and goes to sleep at the same time every day.
- Limit screen time before bed as it can disrupt their sleep.
- Ensure their bedroom is comfortable, quiet, and not too warm or cold.
- Avoid too much interaction during nighttime wakings, keep it brief, and provide reassurance that you're close by.
- If your toddler is climbing out of their crib, consider transitioning to a toddler bed with side rails for added safety.
