This post talks about Toddler Sleep Schedules that actually work (and why yours might not).
It’s 2.00 am in the early hours of the day, the atmosphere is still that you could almost hear a needle drop. Just the sound of your toddler, who won’t sleep.
You have tried everything, pampered, soothe, and even begged but to no avail. This little boss of the house wants to jump, and make ridiculous demands. I mean, who wants to blow balloons at 2.00 am. Jeezzz!
And there you are, tired and exhausted. How will you handle the stress of the day if you don’t get a good sleep.
The sleeping schedules of a toddler is very inconsistent and it can leave the parents confused, drained and constantly adjusting schedules to suit theirs.
So are you a parent struggling with getting your toddler to sleep? This post is filled with detailed findings and solutions on toddler sleep schedules and how to make it actually work for you.
Why does a toddler sleep schedule matter?
Your toddler needs sleep for their development and growth. Their sleeping schedule has a very big role to play in their development more than we realise.
It is not about getting enough sleep but one that has a consistent and reliable pattern. Here are some reasons their sleep schedules matter:
1. You have a less cranky and happy toddler
A toddler who sleeps properly is a joyful toddler. Consistent sleep helps them control their feelings better, leading to fewer tantrums and less fussing, so their mood stays even from morning till night.
2. Better mind development
A consistent sleep schedule means they sleep and wake up around the same time each day. It ensures your toddler’s brain grows strong by giving it the rest it needs. This means they can focus better, think clearly, and remember things more easily.
3. Stronger immune system
A regular sleep schedule helps them have a strong immune system which makes them healthy and prone to sickness. And even if they fall sick, their immune system is strong enough to fight it.
4. Healthy Growth
Research shows that during deep sleep, the body releases growth hormones that are essential for healthy physical development in toddlers
When toddlers follow a consistent sleep schedule, it increases the likelihood that toddlers will get enough of the restorative deep sleep phases. During these phases, their bodies and brains can truly rest and repair.
This is vital for them to grow taller, gain weight healthily, and develop physically as they should.
5. Gives them a sense of order and security
At this early stage, toddlers thrive on routine. They need to know what to and what to expect at every point of their day including having a consistent sleep time. It provides them with a sense of security and control over their environment.
6. Improved sleep for parents
When a child is sleeping well and it is consistent, the parent will likely get more rest. And a well rested parent means reduced stress, increased energy level and better mood. It leads to a happy family.
What a “Working” Toddler Sleep Schedule Looks Like
It’s important to have a general idea of how much total sleep your toddler needs within a 24-hour period. Keep in mind that these are averages, and individual children can vary:
- 1-2 Years Old: Typically need around 11-14 hours of total sleep, often including 1-2 naps that can total 1-3 hours. Night sleep might range from 10-12 hours.
- 2-3 Years Old: Generally require 10-13 hours of total sleep, often with one nap lasting 1-3 hours. Night sleep usually falls within the 10-12 hour range.
- 3-5 Years Old: Usually need 10-12 hours of total sleep, with many dropping their daytime nap during this period. Night sleep becomes the primary source, aiming for 10-12 hours.
Pay attention to your child’s individual cues of tiredness (rubbing eyes, yawning, fussiness) and alertness to fine tune their schedule.
1. Have a consistent wake up time
Having a consistent morning wake up time. It helps regulate their circadian rhythm which in turn influences their nap-time and bedtime.
Try to be consistent with it, wake your toddler around the same time each day and if possible on weekends too. You can add a little flexibility on weekends, not more than an hour. This helps establish a predictable sleep wake cycle.
2. Keep to their nap schedule
Predictable nap schedules are crucial for toddlers. They also contribute to their growth and development.
As they grow older from 12 months to 18 months, they move from two naps to one nap per day. Aim for 4 to 6 hours after their morning wake up. Target between 12.00 noon to 2.00 pm often after lunch.
Avoid napping too late in the afternoon, after 3.00 pm as it can make it harder for them to fall asleep at night.
If they transition to one nap per day, they could get tired early in the evening. So adjust bedtime to prevent over tiredness. Be flexible and offer an extra nap if need be.
The ideal nap length for toddlers on one nap schedule is 1.5 to 3 hours. Some children may have slightly shorter or longer naps. Watch and monitor how the child behaves after waking up.
Pay attention to how long your child can comfortably stay awake between sleep periods because as they grow older, the hours they stay awake lengthens. Once you start with the transitions, be consistent to help your child’s body adjust.
Most children will naturally stop napping entirely between 3 to 5 years old. Pay close attention to your child’s mood and behaviour.
If they become increasingly cranky or overtired without a nap, they might not be ready to drop it completely yet. You can always reinstate a shorter nap and try again later.
Signs your toddler might be ready to skip their last nap
- Always skipping their nap without becoming so tired or cranky in the late afternoon or evening.
- Taking a very long time to fall asleep at nap-time or not falling asleep at all.
- Having a difficult time sleeping or difficulty falling asleep at night, even with a consistent bedtime routine.
- Waking up earlier in the morning.
- Seeming strong and happy throughout the day without a nap.
3. Have a consistent bedtime routine
A predictable bedtime routine is a signal to your toddler that it is time to prepare for sleep. The activities within the routine should be calming and soothing.
A general bedtime falls from 7.00 pm to 8.30 pm. It can also depend on a lot of factors such as:
Wake up time: This should have been like 10 -12 hours of night time sleep before their wake up time. Let’s say you wake up by 7.00 am, an ideal bedtime is between 7.00 pm and 9.00 pm.
Nap time: If their nap ends late (from 3,30 pm). They may not be tired enough to sleep by 7.00 pm. So you can shift the bedtime a bit. However, try to get them to have their nap on time as we are aiming for consistency.
If they have dropped naps: These may likely get tired and fall asleep earlier.
Maintaining a bedtime routine is very important. It reduces their energy levels and tells them it is time to rest. Lets not forget, it creates and strengthens the bond you have with your toddler.
A consistent bedtime routine along with a bedtime that’s right for their age, one that truly respects your toddler’s sleep needs helps prevent them from getting overtired. These two things are the bedrock of healthy sleep habits for your child.
Why Your Toddler’s Sleep Schedule Might Not Be Working
It may be frustrating when you are doing everything you can to establish a sleep routine for your toddler and it is just not working. So let’s see some common reasons why your sleep schedule might not be working.
1. Lack of consistency
As mentioned earlier, the bedtime routine signals the toddler that it is time to sleep so when a routine is rushed, skipped, or always changing, it doesn’t provide these crucial cues, making it harder for them to understand and prepare for sleep.
For this to work, you have to be consistent, if not, it will send mixed signals and their brains may not recognise that it is time to sleep or wake up.
2. Over-tiredness or under-tiredness
An overtired child can actually find it hard to sleep. Research shows that when toddlers are overtired, their bodies release a stress hormone called cortisol, which actually acts like a stimulant, making them fussy, hyperactive, irritable, clingy, and unable to settle down despite being exhausted.
Obviously, a toddler who hasn’t had enough active play or whose nap was too long or too late might simply not be tired enough at bedtime. These two extremes should be avoided.
3. Too much screen time and engaging in activities that are too exciting
One hour to bedtime should be reserved for activities that are calm and signal them to wind down. You can start their bedtime routine.
Screen-time, playtime and telling them fun stories right before bed can make their energy level go up and they won’t be able to calm down and sleep.
4. Ignoring Hunger or Thirst
Make sure they have a healthy dinner and drink water before starting the bedtime routine. While a light snack might be acceptable for some children, avoid heavy meals and surgery snacks as it spikes the energy levels up. This can affect their sleep.
5. Non Conducive Environment
A noisy environment won’t be conducive for them to sleep. That is why a calm and peaceful sleep space is necessary.
Also check for the temperature of the room, not too cold and not too hot. Keep the room ventilated. They sleep well when the environment is conducive.
5. Failing to adapt your toddler sleep schedule when they are undergoing developmental changes
These developmental changes could be teething, walking or even when they are sick. These can cause them to be restless and need more sleep. Be flexible in such situations and focus on their recovery. You can continue when they feel better.
Tips on how to create a Sleep Schedule that actually works
Here are some steps you can take to create a sleep schedule that actually works for your toddler.
1. Pay attention to your child’s sleepy cues
They are signs that they are feeling tired and may want to sleep. These cues could be eye rubbing, pulling at ears, becoming quieter or less energetic, clinginess or fussiness for no apparent reason or staring blankly.
Know the amount of time your toddler can comfortably stay awake without being over tired. If you observe how long they’ve been awake, you can know when they will be ready to take the next nap and bedtime.
2. Establish and stick to their daily routine
Regular meal times, play time, wake up time, sleep times, nap, dinner etc be consistent about them all. On weekends, some flexibility is okay, but try to keep their wake-up times, nap times and bedtimes within about an hour of their weekday schedules. Aim to minimise disruptions to their schedule.
Creating and sticking to a regular sleep schedule might seem like a small thing, but it lays the foundation for your toddler’s emotional, physical, and cognitive well-being. It helps prevent meltdowns, boosts their immune system, supports healthy growth, and gives both of you a greater sense of peace and routine.
3. Create a Relaxing Bedtime Routine
Use a bedtime routine made up of:
- Warm Bath: The warm water can be soothing.
- Putting on Pajamas and Brushing Teeth: Practical steps that signify the end of the day.
- Quiet Story Time: Choose calming books and read in a soft voice.
- Gentle Lullabies or Songs: Singing can be very comforting.
- Cuddles and Kisses: Offer physical affection and reassurance.
- Quiet Play (Optional): A short period of calm play with soft toys or puzzles before stories.
- Dim Lights: Start dimming the lights in the house an hour or so before bedtime.
- Avoid Screens: Absolutely no screens (TV, tablets, phones) for at least an hour before bed.
Consistency is Key. Follow the same steps in the same order each night.
4. Create the Perfect Sleep Space
Make the room as dark as possible, use dark curtains to block sunlight and streetlights. Keep the room as cool as possible. Use Fans and AC if need be. Make sure the environment is noise free.
5. Be Persistent
Consistency is often the most challenging part but also the most crucial. Stick to your established sleep schedule as much as possible, even when your toddler resists.
When your toddler protests at bedtime or nap-time, remain calm and firm. Gently remind them of the routine and the expectation for sleep.
Establishing a successful toddler sleep schedule takes time, patience, and consistency. There will be good days and challenging days. The rewards are in the long run because you will be creating a happier, healthier and well behaved toddler as well as a few more hours of peace for you.
You may also see:
How to overcome the overwhelm of motherhood and find joy again
How to Stop Your Toddler from Hitting (Without Harsh Punishments)
