Ashwin Lewis
Sleep is a crucial aspect of your toddler's development, as it allows for brain growth and physical development. The average 16-month-old requires 11 to 14 hours of sleep per day, including naps. However, it's important to remember that every child is unique, and their sleep needs can vary. Some 16-month-olds may still be taking two naps a day, while others may have transitioned to one midday nap. Establishing a consistent bedtime routine is essential for your toddler's sleep, and it's normal for them to experience sleep regressions temporarily. If your 16-month-old is struggling with sleep, there are strategies you can implement, such as sleep training and ensuring their sleep environment is comfortable and free from distractions.
| Characteristics | Values |
|---|---|
| Sleep duration | 10-14 hours a day |
| Number of naps | 1-2 |
| Total sleep without naps | 10-12 hours |
| Nap duration | 2-3 hours |
| Sleep regression | Temporary |
| Sleep training | Possible |
| Separation anxiety | Possible |
| Testing behaviour | Possible |
| Active manipulation | Possible |
| Fear of shadows and dogs | Possible |
| Sleep location | Crib or "big kid" bed |
| Use of bumpers | Not recommended |
| Use of blankets | Recommended |
| Use of security items | Recommended |
| Use of heavy pyjamas | Recommended during colder months |
| Noise level in the room | Should be minimal |
| Screen time | Should be limited |
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What You'll Learn
Sleep regressions
Sleep regression is a common phenomenon among toddlers, and it can last anywhere from one to two weeks, or even longer in some cases. During this time, parents may observe recurrent sleep issues such as difficulty falling asleep, frequent night wakings, early morning risings, shorter naps, or refusal to nap altogether. While it is called the "18-month sleep regression", it can occur anywhere between 15 to 24 months, and for some toddlers, it may even start as early as 16 months.
The transition from "baby" sleep to "toddler" sleep usually happens around 18 months. This shift involves a subtle biological change associated with the transition to one nap. However, the sleep regression itself is caused by an explosion of cognitive, physical, and emotional development. Toddlers are gaining a new understanding of cause and effect, and their desire for independence is increasing. They are also going through a phase of testing boundaries and seeking independence.
Additionally, the circadian rhythm, which regulates the body's sleep-wake cycle, can drift by up to an hour during toddlerhood. This means that a toddler may be tired from having just one nap but is unable to fall asleep at bedtime due to the strong drive to stay awake that occurs right before the new biological bedtime. This can result in an overtired toddler who struggles to fall asleep.
Separation anxiety can also play a role in sleep regression. While some toddlers may experience their first bout of separation anxiety at nine months, a second wave can occur around 18 months. This can cause them to crave the security of having their caregiver close by, making it difficult for them to fall asleep independently.
To navigate this challenging period, it is recommended to prioritize sleep and maintain consistent and healthy sleep habits. Parents should aim for a total of 11 to 14 hours of sleep for their 16- to 18-month-old toddler, including naps. It is also important to pay attention to individual sleep cues and adjust the sleep schedule accordingly. While some toddlers may be ready to transition to one nap, others may still need two naps.
If your 16-month-old is struggling with sleep, there are resources available to help you develop a step-by-step plan for achieving independent sleep while maintaining an emotional connection with your child. These plans can guide you through development progressions, separation anxiety, nap transitions, and other challenges that may arise during this transitional phase.
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Sleep training
Sleep is one of the most important aspects of your 16-month-old's life. It is when vital development and brain growth happen, so prioritising sleep is crucial.
There is no one-size-fits-all sleep schedule for 16-month-olds, and there is a wide range of normal sleep behaviours. Some children will have lower or higher sleep needs. On average, 16-month-olds should get around 10-14 hours of sleep every 24 hours, including naps. This typically breaks down to about 10-12 hours of nighttime sleep and 2-3 hours of daytime sleep, split between one or two naps.
There are several sleep training methods that can help your 16-month-old sleep independently:
- The Fading Technique: If your child usually falls asleep while feeding, you can start by trading the feeding for rocking, then reducing the rocking, and eventually putting them in the crib while they're still awake.
- The Chair Method: This is a gradual sleep training technique where you sit in a chair next to your child's crib while they learn to fall asleep on their own. Over time, the chair is moved further away from the crib and closer to the door so that you're still in the room but not in direct contact.
- The Pick-Up, Put-Down Method: This method involves staying in the room with your child until they fall asleep, but giving them more space and independence over time.
- The Longer and Longer Method: This is also known as the Ferber-style graduated extinction method or the "cry it out" method. This method can be adapted for toddlers and may be more suitable for older children.
Tips for Sleep Training
- Consistency: Consistency is key when sleep training. Stick to a familiar bedtime routine, even if it's a little shorter than usual. A well-timed bedtime can also help cut down on bedtime struggles.
- Gradual Changes: Gradual approaches may take longer, but they can still be effective. It is normal and expected that children will be upset when you change their routine.
- Avoiding Intervention: While you can stay by to comfort your child during the transition, continual intervention may stifle progress.
- Special Passes: For older toddlers, you can introduce "special passes" that they can exchange for small prizes if they still have them left in the morning. This incentivises staying in bed.
- OK-to-Wake Clock: If your toddler is an early riser, an OK-to-wake clock can help them learn when it's time to get up in the morning.
- Comfort: Ensure your child is comfortable and healthy before bedtime. Being too hot can negatively affect sleep, so choose pajamas intended for the climate you live in.
- Calming Activities: Include calming activities in your bedtime routine, such as reading books or singing songs.
Remember, it is never too late to learn new sleep habits, and you can always seek professional advice from a sleep consultant if you need more personalised guidance.
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Naps
At 16 months old, your baby will probably nap for 1-3 hours during the day. They may still be transitioning from two naps down to one, so you might have some two-nap days and some one-nap days. Once they’ve transitioned to one nap a day, remember to give them the quiet space they need to relax and ease into this new routine.
If your baby is struggling to nap, it could be that their "tired tank" is either not full enough or is overflowing. If it's not full enough, they may struggle to fall asleep, or when they do fall asleep, it can result in a short nap. If it's overflowing, adrenaline and cortisol can make your baby fight sleep. Understanding your baby’s wake windows and individual cues is important.
A nap time routine can help your baby wind down and prepare for sleep. It doesn’t need to be long or complicated—just a few minutes of predictable activities work well for most babies.
If your 16-month-old is sleeping less than usual, they may be going through a sleep regression. Between 15 and 18 months, babies go through huge developmental leaps that can cause poor sleep. Try to stick to your schedule as much as possible.
Once your baby’s naps are more consistent, you can use the 80/20 rule: 80% of the time, try to have naps at home in the best environment, and 20% of the time, be flexible with naps on the go.
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Bedtime routine
A consistent bedtime routine is key to helping your 16-month-old sleep. Toddlers thrive on routine and knowing what to expect, so a bedtime routine that lasts around 30-45 minutes is ideal.
Firstly, it's important to ensure your toddler is getting the right amount of sleep during the day. Most 16-month-olds take one nap, but some are transitioning to one nap, and some still take two. If your toddler is taking two naps, the wake window is typically 3-4 hours. If your toddler is taking one nap, the wake window is usually 5 hours. Most toddlers will transition to one nap a day between 18 months and their second birthday. Signs that they are ready for just one nap include having a harder time falling asleep at night after two naps, and nap strikes every day for three weeks.
The ideal bedtime for a 16-month-old is between 7 pm and 8 pm, with lights out by 8:30 pm at the latest. If your toddler is going to bed later than 8 pm and is struggling to fall asleep, try moving bedtime earlier for a couple of weeks to see if it helps. If your toddler is waking up in the night, this could be due to several reasons, and while sleep training can help, it won't fix every cause.
- Give your child a few signals that bedtime is approaching: dim the lights in the house, engage in quiet play, turn off screens, and put on some white noise in the background.
- Make a bedtime hand signal and begin a countdown before you start to sing a sleepy-time song.
- Run a warm bath with the lights dimmed low.
- Give your child a coconut oil or cocoa butter massage.
- Get your child dressed in their pyjamas.
- Brush their teeth.
- Read a book.
- Sing a couple of your child's favourite songs.
Remember, it's important to follow the same activities every night and in the same order to signal to your toddler's brain that sleep is coming. However, if your child is overtired, you may want to shorten their bedtime routine a little.
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Separation anxiety
- Increased clinginess and crying, especially when initiating the separation, such as when putting your baby down or leaving the room.
- More frequent sleep struggles, such as night wakings, short naps, and difficulty falling asleep.
- Resistance to going to bed, resulting in tantrums and screaming.
These disruptions are usually short-lived, lasting around one to two weeks, but they can also last longer if not addressed. Separation anxiety tends to come in waves over the first few years of a child's life, with some sources stating it can occur anytime between 6 months and 3 years of age. It typically fades away around the time a child turns two.
- Provide extra attention and connection: Spend intentional 1-on-1 time with your child, even if it's just 10-15 minutes, to help them adjust to big transitions or changes. Offer extra cuddles and kisses during the day to instill confidence in their ability to be away from you for periods of time.
- Maintain a consistent routine: Follow a consistent bedtime routine, such as bath time, storytime, and pajamas, to help your child anticipate what's happening and slowly adapt to the routine.
- Use comfort objects: Introduce a comfort object or "transitional object," such as a blanket or stuffed toy, to provide a sense of security during stressful transitions. Children often pick their own comfort objects between 8 and 12 months and seek emotional comfort from them.
- Practice leaving and returning: Reassure your child that you will come back by practicing leaving the room and always returning. You can say, "I'll be right back," and then happily greet them when you return. Games like peek-a-boo and hide-and-seek also teach object permanence and cause-and-effect.
- Promote self-soothing: While it's important to comfort your child, also allow them to learn self-soothing skills. Don't immediately respond to their cries, but let them cry it out while you remain present at a safe distance.
- Check-ins: Start with high-frequency check-ins every few minutes to reassure your child that you are nearby. Gradually reduce the frequency but continue checking in to build a sense of comfort and ease their fears.
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Frequently asked questions
Yes, 16-month-olds can sleep through the night, but may experience sleep disruptions due to teething, separation anxiety, or the transition from two naps to one.
Most 16-month-olds should get around 11 to 14 hours of sleep in a 24-hour period, including nighttime sleep and one or two daytime naps.
Signs that your 16-month-old is ready to transition from two naps to one include resisting naps or bedtime and waking up at night.
A consistent bedtime routine is key. This may include calming activities such as a warm bath, brushing teeth, reading books, and singing songs.
First, check for any physical discomfort, such as teething or illness. Ensure the sleep environment is comfortable and minimize noise and screen time, which can disrupt sleep. Consider sleep training or consulting a sleep specialist if issues persist.
