👶Sleep and Your 1- to 2-Year-Old
Navigating sleep challenges with your growing toddler
Understanding Toddler Sleep (1-2 Years)
Toddlers are more and more aware of their surroundings, so distractions might disrupt them at bedtime. Their growing imaginations can start to interrupt sleep too. This is a critical period for establishing healthy sleep habits that will benefit your child for years to come.
Now more than ever, a simple and consistent bedtime routine is a parent's best bet for getting a sleepy toddler snugly into bed. The strategies you implement now will help your child develop good sleep hygiene that supports their physical growth, cognitive development, and emotional regulation.
Source: This information is based on recommendations from KidsHealth.org and incorporates proven sleep hygiene strategies.
⏰How Much Sleep Does My Toddler Need?
Total Sleep Requirements:
Between the ages of 1 and 2, most kids need about 11–14 hours of sleep a day, including one or two daytime naps. This sleep is crucial for their rapid physical and mental development.
Nap Transition Timeline:
At around 18 months, or sometimes sooner, most toddlers condense their two naps into one afternoon nap. A toddler who fights the morning nap is probably ready for just an afternoon nap.
Signs your toddler is ready for one nap: Fighting the morning nap, taking longer to fall asleep for the first nap, or the morning nap becoming consistently shorter.
Typical Sleep Schedule:
🛏️Where Should My Toddler Sleep?
Sleep Environment:
Your 1- to 2-year-old should still sleep in a safe, secure crib. Before a child's first birthday, blankets are not recommended because of the possible risk of SIDS. But at this age, it's OK to put a light blanket in your child's crib.
- •Security items like "lovies" (small soft blanket or stuffed animal) are OK
- •Don't put extra-large soft toys or stuffed animals in the crib
- •Watch out for items with ties or strings
Safety Considerations:
- •Be on constant lookout for nearby objects your child might reach from standing position
- •Check for curtains, window blind pulls, pictures, or wall hangings
- •Don't leave toys that could be piled up and climbed onto
- •No bumper pads — child might use as a step
Active Climbers:
If your toddler is getting out of the crib, lower the mattress to the lowest setting. If still climbing, consider moving to a toddler bed with side rail and install a gate in the doorway.
🌙Why Does My Toddler Wake at Night?
Common Causes:
- •Discomfort (teething pain or illness)
- •Mild separation anxiety: "Where's Mommy? Where's Daddy?"
- •Dreams and nightmares (hard to tell from reality)
- •Screen time disrupting sleep patterns
Environmental Factors:
- •Toddlers often push off covers at night
- •Too much noise from other rooms
- •Loud TV or too much conversation nearby
- •Room temperature and comfort
Screen Time and Sleep Disruption:
Time spent with screens (like a TV or tablet) can disrupt a child's sleep. That's one reason why health experts recommend:
- Limiting screen time overall
- Keeping toddlers away from screen devices in the hour before bedtime
- Not keeping devices in a child's bedroom
Be mindful of books your toddler sees just before bedtime, and keep the content mild. If your child doesn't have a comfort item like a lovie or blankey, consider getting one to help provide reassurance.
Pro Tip: The blue light from screens can interfere with melatonin production, making it harder for your toddler to fall asleep. Consider using "night mode" settings on devices if screen time is unavoidable.
💤How Can I Help My Toddler Sleep?
Establishing a Bedtime Routine:
By now you've probably found the right combination — like a warm bath and a bedtime story — to help your child relax. Stay with it and don't let it get too long. The backrub that seems like a treat now may not be so fun when it's demanded night after night for longer and longer periods.
- •Keep the routine consistent and simple (15-30 minutes ideal)
- •Include calming activities like warm bath, gentle music, or light stretching
- •Set clear limits on drinks of water and toy retrieval
- •Use dim, warm-colored lights in the evening
Setting Clear Boundaries:
Get used to setting the rules and sticking to them. This not only helps your child get more sleep now, but also helps you later if other, more serious discipline problems arise.
- •Decide how many drinks of water you'll allow
- •Limit how many times you'll get thrown toys
- •Keep nighttime visits brief and boring
- •Maintain consistent wake-up times, even on weekends
Nighttime Awakenings:
If your toddler wakes in the middle of the night, quietly and quickly provide reassurance that everything is OK and you are close by. But too much interaction can backfire, so keep your nighttime "visits" brief and boring for your toddler.
For Early Risers:
- • Keep curtains or blinds closed to block sunlight
- • Put a few safe toys in the crib for morning play
Room Environment:
- • Check noise levels from your toddler's perspective
- • Make it someplace you would sleep soundly
✨Sleep Hygiene Strategies for Toddlers (1-2 Years)
Based on proven sleep hygiene principles, here are specific strategies to help your toddler get better sleep:
🛁1. Create a Consistent Bedtime Routine
Include activities like a warm bath, gentle music, or quiet story time. Keep it simple and consistent - the same activities in the same order every night helps signal to your toddler that it's time to sleep.
🌙2. Optimize the Sleep Environment
Keep the bedroom cool, dark, and quiet. Use blackout curtains, a white noise machine if needed, and ensure the room temperature is comfortable (around 68-72°F).
📱3. Limit Screen Time Before Bed
Avoid screens (TV, tablets, phones) for at least 1 hour before bedtime. The blue light can interfere with melatonin production and make it harder to fall asleep.
⏰4. Maintain Regular Sleep Schedule
Put your toddler to bed and wake them up at the same times every day, even on weekends. This helps regulate their internal body clock and improves sleep quality.
🏃5. Ensure Adequate Daytime Activity
Provide plenty of physical activity and play during the day. Toddlers who are active during the day tend to sleep better at night, but avoid vigorous activity close to bedtime.
🍼6. Avoid Caffeine and Large Meals
Keep toddlers away from caffeine entirely. Avoid large meals or snacks close to bedtime, but a light, healthy snack is okay if your toddler is hungry.
💡Implementation Tips
When implementing these strategies, start with just one or two changes and add more gradually. This prevents overwhelming your toddler and increases the likelihood of success. Let your child have some control over the routine when possible - for example, choosing which book to read or which pajamas to wear.
Remember: Every child is different, and it may take 1-2 weeks to see improvements. Be patient and consistent with your approach.
⚠️When Should I Call the Doctor?
Talk with your doctor about any sleep problems that seem severe to you, such as recurring nightmares or other persistent sleep issues that significantly impact your toddler's well-being or your family's functioning.
❓Frequently Asked Questions About Toddler Sleep (1-2 Years)
How do I know if my toddler is ready to transition from two naps to one?
Look for signs like fighting the morning nap, taking longer to fall asleep for the first nap, or the morning nap becoming shorter. Most toddlers make this transition around 18 months, but some may be ready sooner. If your toddler consistently resists the morning nap for several days, they're probably ready for just an afternoon nap.
Is it safe to give my toddler a blanket and stuffed animal in the crib?
Yes, after the first birthday, it's generally safe to introduce a light blanket and small comfort items like "lovies" (small soft blankets or stuffed animals). However, avoid extra-large soft toys or stuffed animals, and make sure there are no ties or strings that could pose a strangulation risk. Always prioritize safety over comfort.
My toddler keeps climbing out of the crib. What should I do?
First, make sure the crib mattress is on the lowest possible setting. If your toddler is still climbing out, it's time to consider moving to a toddler bed or "big kid" bed with a side rail. Install a gate in the doorway to prevent wandering, and make sure the room is childproofed. It will be challenging at first, but it's safer than risking injury from crib climbing.
Why is my toddler suddenly waking up at night when they used to sleep through?
Night wakings can be caused by several factors: teething pain, illness, separation anxiety, nightmares, or environmental changes. Toddlers are becoming more aware of their surroundings and may experience mild separation anxiety. Check for physical discomfort, ensure the room environment is comfortable, and maintain a consistent bedtime routine to help them feel secure.
How can I prevent my toddler from getting out of bed repeatedly at bedtime?
Set clear boundaries and stick to them consistently. Decide in advance how many times you'll respond to requests for water, toys, or other items. Keep nighttime interactions brief and boring - avoid engaging in play or lengthy conversations. Use a gate in the doorway if necessary, and consider putting a few safe toys in the bed to keep them occupied if they wake up early.
Can screen time really affect my toddler's sleep?
Yes, screen time can significantly disrupt sleep patterns. The blue light from screens can interfere with the production of melatonin, the hormone that helps regulate sleep. Health experts recommend limiting screen time and keeping toddlers away from all screen devices (TV, tablets, phones) for at least one hour before bedtime. Don't keep devices in the child's bedroom. Consider using "night mode" settings on devices if screen time is unavoidable.
What should I do if my toddler has nightmares?
Toddlers have difficulty distinguishing dreams from reality, so nightmares can be very frightening. Provide comfort and reassurance, but keep interactions brief during the night. In the morning, you can talk about the dream if your toddler brings it up. Be mindful of books and content your toddler sees before bedtime - keep it mild and calming. Consider introducing a comfort item like a lovie or blankey for reassurance.
How long should my toddler's bedtime routine be?
Keep the bedtime routine simple and relatively short - ideally 15-30 minutes. A routine that's too long can become demanding and counterproductive. The backrub that seems like a treat now may not be so fun when it's demanded night after night for longer periods. Find a balance that helps your toddler wind down without creating new sleep dependencies.
My toddler is an early riser. How can I help them sleep later?
Help keep sunlight from waking your toddler by keeping curtains or blinds closed in their room. You can also try putting a few safe toys in the crib - they may keep your child busy in the morning. However, some toddlers are naturally early risers, and you may need to adjust your own schedule rather than trying to change their natural rhythm. Focus on ensuring they get enough total sleep rather than changing their wake time.
When should I be concerned about my toddler's sleep problems?
Talk with your doctor about any sleep problems that seem severe, such as recurring nightmares, persistent night wakings that don't respond to routine changes, or sleep issues that significantly impact your toddler's daytime behavior or your family's functioning. Trust your instincts - if something feels wrong or concerning, it's worth discussing with your pediatrician.
How can I implement sleep hygiene strategies without overwhelming my toddler?
Start with just one or two changes and add more gradually. This prevents overwhelming your toddler and increases the likelihood of success. Let your child have some control over the routine when possible - for example, choosing which book to read or which pajamas to wear. Focus on consistency rather than perfection, and remember that it may take 1-2 weeks to see improvements.
What's the difference between sleep hygiene and just having a bedtime routine?
Sleep hygiene encompasses the entire sleep environment and daily habits that promote good sleep, not just the bedtime routine. It includes factors like screen time limits, room temperature, lighting, daytime activity levels, and consistent sleep schedules. A bedtime routine is just one component of good sleep hygiene, which is a comprehensive approach to creating optimal conditions for sleep.