A Comprehensive guide to Toddler Sleep Schedules
Do you find yourself struggling to get your toddler on a consistent sleep schedule? You're not alone. As a toddler sleep consultant, I work with parents who are struggling with bedtime battles, nap refusals, and overnight wakings. Sometimes it can all boil down to timing!
In this blog, I'll share practical tips on how to establish and fix your toddler's sleep schedule, including recommended bedtime hours for 2-year-olds, 3-year-olds, and 4-year-olds. Plus, I'll provide insights into nap schedules for each age group. But first, be sure to download our free "Mastering Toddler Bedtimes" guide for even more expert advice and customizable sleep plans tailored to your child's needs.
How to Get a Toddler on a Sleep Schedule:
Getting your toddler on a consistent sleep schedule is essential for their well-being and your sanity. Follow these steps to establish a healthy sleep routine:
Consistency is Key: Set a consistent bedtime and wake-up time for your toddler, even on weekends. Consistency helps regulate their internal clock and promotes better sleep habits. When it’s wildly varied, sleep is going to feel very off track and their bodies aren’t going to know what it’s supposed to do and when (like release sleep hormones).
Create a Relaxing Bedtime Routine: Develop a calming bedtime routine that includes activities like reading a book, taking a warm bath, or listening to soft music. A consistent routine signals to your toddler that it's time to wind down and prepare for sleep.
Limit Screen Time: Avoid screens at least an hour before bedtime, as the blue light can interfere with your toddler's ability to fall asleep. Instead, opt for quiet activities that promote relaxation.
Create a Comfortable Sleep Environment: Ensure your toddler's bedroom is conducive to sleep by keeping the room dark, quiet, and at a comfortable temperature. Consider using white noise machines or blackout curtains to block out distractions. Okay to wake clocks and nightlights are fine for older kids who have developed a (very normal) fear of the dark. Keep it red (or orange, yellow) and avoid blue lights.
How to Fix Toddler Sleep Schedule Disruptions:
If your toddler's sleep schedule has gone off track, don't worry. With patience and consistency, you can help them get back on a healthy sleep routine:
Identify the Cause: Determine what's causing the disruption in your toddler's sleep schedule. Is it a change in routine, environment, or developmental milestone?
Gradually Adjust Bedtime: If your toddler's bedtime has shifted, gradually adjust it by 15-30 minutes each night until you reach your desired bedtime. This gradual approach helps ease the transition and minimizes resistance.
Address Sleep Associations: If your toddler relies on specific sleep associations, such as needing to be rocked or nursed to sleep, gently work on breaking these associations to promote independent sleep skills.
Recommended Bedtimes for Toddlers:
2-Year-Olds: Bedtime typically falls between 7:00 PM and 8:00 PM, with 10-12 hours of sleep per night.
3-Year-Olds: Bedtime ranges from 7:00 PM to 8:30 PM, with 10-12 hours of sleep per night.
4-Year-Olds: Bedtime is usually between 7:30 PM and 9:00 PM, with 10-12 hours of sleep per night.
Nap and Sleep Schedules for Toddlers:
2-Year-Olds: Most 2-year-olds still require one nap per day, lasting 1-2 hours, in addition to 10-12 hours of nighttime sleep.
3-Year-Olds: Many 3-year-olds continue to nap once a day, typically for 1-2 hours, alongside 10-12 hours of nighttime sleep.
4-Year-Olds: Some 4-year-olds may still nap occasionally, but many transition to no naps and rely solely on 10-12 hours of nighttime sleep.
Want to read about dropping the final nap and the science behind it? Check out this blog!
Sample Toddler Sleep Schedules:
Toddlers usually transition from 2 naps to 1 nap at around 14 months of age and drop the nap at around 3+ years old.
Sleep needs can drop between 18-24 months form about 10.5 hours of total wake time to about 11 hours of total wake time.
Typical Schedules:
18-30 months
7:00am Out of Crib
1:00-3:00 Nap 1
8:00 bedtime
2.5-3 years old
7:00am out of crib
1:00-2:30 nap 1
7:30/8:00 bedtime
With evidence-based methods and personalized support, you can reclaim your nights and your sanity while helping your toddler thrive. Let's embark on this journey to better sleep together. Download your free guide today and take the first step toward mastering toddler bedtimes.
