How to develop a toddler sleep schedule
Toddlers are like tiny whirlwinds of energy and giggles with a tantrum or two thrown in to keep you on your toes. From the moment they wake up, they are on a mission to explore the world around them, so getting them to slow down for sleep can be challenging.
However, establishing a toddler sleep schedule can help restore a sense of order to the chaos and ensure your little one gets the rest they need for optimal health and development.
We've put together a guide on creating a sleep schedule that works for you and your little energetic explorer!
Determine your toddler's sleep requirements
How much sleep your little one needs is determined by age and their unique physiological requirements.
The American Academy of Pediatrics (AAP) recommends the following minimum and maximum hours of sleep during a 24-hour period:
Ages 4-12 months: 12-16 hours (including naps)
Ages 1-2 years: 11-14 hours (including naps)
Ages 3-5 years: 10-13 hours (including naps)
Age 6-12 years: 9-12 hours
As your toddler grows, their sleep patterns will change, and you will need to adjust their sleep schedule accordingly.
Set a consistent bedtime
Bedtime varies between households, but depending on how many naps your little one has during the day, they should sleep for at least a 10-hour stretch overnight. So first, determine what time you would ideally like your toddler to wake up in the morning and work backward to establish an appropriate bedtime.
You may need to adjust your little one's bedtime if they refuse or drop a nap. Use the AAP guidelines to calculate the total amount of sleep they should be getting and adjust the nightly routine to ensure they meet the recommended requirements.
Pro Tip—If your little one is an early riser and you'd like to encourage them to stay in bed until the appropriate wake-up time, try using a time to rise toddler clock. Instead of using the hands of a clock or digital numbers, these cute devices give your kiddo another signal, such as music or a color change, to let them know that it's ok to get out of bed.
Follow a bedtime sleep routine
Toddlers are creatures of habit and crave predictability. A reassuring and calming bedtime routine prepares your little one's mind and body for sleep.
Here are some activities to consider including in your toddler's bedtime routine:
Bath time and massage
Relaxing activities, like a puzzle
Reading a book together
Enjoying a time of prayer
Listening to calming music
Research has shown that following a consistent bedtime routine increases sleep duration, reduces sleep onset time, and decreases night wakings. So, it's definitely a valuable tool for establishing solid sleep foundations for your little one.
Watch for tired cues to establish daytime naps
When developing a toddler sleep schedule, the most important thing you can do is pay attention to their tired cues. Toddlers become over-tired easily, resulting in an increase in the stress hormone cortisol, which makes it harder for your little one to wind down for sleep.
Common signs that your little one is ready for sleep include:
Clinginess
Fussiness or irritability
Restlessness
Boredom with toys
Clumsiness
Yawning
Rubbing their eyes
Use these cues to establish daytime naps. After a week or so, your little one's natural sleep pattern should emerge. Of course, every child is different; some may have shorter naps and might need help extending their naps. And it's important to remember that your toddler's sleep requirements will change over time.
Here are some recommendations you can follow for daytime sleep based on your child's age:
10-12 months-2 naps
13-18 months-2/1 nap (transition from 2 to 1 around 18 months)
18+ months-1 nap
3.5-4.5 years- no nap consistently needed (transition from 1 nap to no nap or occasional lay down/quiet time)
Use a sleep routine for naps
Try implementing a shortened version of your little one's nightly bedtime routine before daytime naps. This consistency will help your toddler recognize that it is time for sleep. In addition, make sure your kiddo's room is dark, and the temperature is comfortable.
Stay flexible
Once your little one's sleep schedule is established, try not to be too rigid with it. Fifteen minutes of wiggle room on either side of a scheduled sleep is perfectly fine. And remember, sometimes being out at naptime is unavoidable. If the situation permits, organize a suitable option to facilitate an on-the-go nap like a stroller, or if you are traveling to someone's house, a travel crib or portable bedding can work well.
Get support with a customized sleep schedule
Some parents crave the routine that a toddler sleep schedule provides, while others fear it will limit their lives by being grounded at home. The reality is knowing when your little one needs to sleep allows you to plan important tasks around their schedule. After all, outings and activities can prove challenging if your kiddo is tired and cranky.
With that said, getting your little one on a schedule that works isn't always easy. If you need help, one of our sleep consultants can build a customized sleep schedule for you to follow with your toddler.
And as always, My Sweet Sleeper is here to support you in any way we can. With one-on-one coaching, virtual sleep classes, and ebook sleep guides, we've got all the information you need to help you and your little one sleep more sweetly.
Related Articles:
My Sweet Sleeper - Moving your toddler's bedtime earlier.
My Sweet Sleeper - These are our three favorite time-to-rise toddler clocks
