How to move your toddler’s bedtime earlier
Finding the right bedtime for your kiddo can be more challenging than it seems. While 9pm might have worked at one time, work schedules and school or daycare can mean getting up earlier. Or maybe your little one is having a hard time falling asleep causing them to miss their ideal window.
Moving bedtime earlier might be the best option, but sometimes it’s hard to know. Here is what you need to know to make sure they are getting the sleep they need.
How much sleep does a toddler need per night?
It’s likely not surprising that kids need more sleep than we do, as adults. Between the ages of one and two, most children need about 11 to 14 hours of sleep per day. Of course, this total sleep time also accounts for one to two naps.
If your toddler takes two hour-long naps, for example, they may only need 10 hours of continuous sleep in the middle of the night. By the time your child inches into their third year, they only require 10 to 13 hours of sleep per day including their singular nap.
Reasons to move bedtime
If you’re unsure if your little one needs to hit the hay a little earlier in the evening, look out for these signs that indicate they are overtired:
Frequent night wakeups or early risings
Short naps or refusal of naps
Fussiness and irritability
Clinginess
Restlessness
Trouble falling asleep at night
Increased number of meltdowns
More than just these signs, consider the following scenarios:
Your child is overtired
A toddler who skips a nap during the day may need to go to sleep earlier to make up for the sleep that they are lacking. Going to bed earlier is an opportunity to make up for lost rest time. You may also notice your little one is really tired in the morning and having a hard time getting motivated for the day. This too may be an indication they aren’t getting enough sleep.
Work/school schedule
When your little one starts daycare or your work schedule changes, your little one’s sleep may need to adjust to the new schedule. Moving bedtime earlier will help them wake up earlier and avoid a groggy child in the morning
Trouble falling asleep
Moving bedtime is also a good idea if it is taking your child some time to fall asleep at night. An overtired toddler often gets a second wind and revs up their metaphorical engine before bed. It can help them fall asleep if you start a routine with bath time, books, and cuddles to get them in the mood for sleep.
How to move bedtime earlier
If it is clear to you that your little one needs an earlier bedtime, the next thing to do is figure out how to move it up.
Work backward
Calculate how much sleep time your toddler needs after accounting for the naps they take during the day. For example, if you know that your child will need twelve hours of sleep and they have to wake up at 5:00 AM for you to get to work on time, you can set their bedtime for 6:30 or 7:00 PM knowing they will get two naps throughout the day.
For many children who refuse their nap, they may need a bedtime as early as 6pm, especially if they are a twelve-hour-per-night sleeper. Similarly, if your child has steadily been a 10-hour-per-night sleeper, you may want to consider a bedtime closer to 730pm to avoid a very early rising if it is not necessary for them to get up early.
Consider a Bedtime Routine
It’s important to implement a reassuring and calming bedtime routine. This may start at dinner and lead up to reading books in bed. During this time, steer clear of activities like playing stimulating games or screen time. Instead, consider following this simple schedule:
Dinner
Bath
Snack
Reading and snuggles
Bedtime
A bedtime routine primes your toddler’s mind and body for optimal sleep. It’s important to be consistent both with the time and with the steps you take to get there. For example, if you shut the blinds, turn on the white noise machine, and read two books, try to keep it the same every evening so it signals to your little one that it’s time to sleep.
Tips to Make It Easier
Adjusting your toddler’s bedtime can be challenging. Here are some tips to help parents navigate these changes.
Adjust Slowly
If your goal is to adjust bedtime by more than 15 to 20 minutes, then you may need to practice a concept known as bedtime fading. This process means you adjust your toddler’s bedtime only by 15 minutes each night until you reach the desired bedtime. It gives their body a chance to get used to the new sleep time.
Look for Signs of Exhaustion
As a parent, you likely know the signs that your child is getting tired. They might start rubbing their eyes, yawning, or become more irritable and combative over minor things. Instead of paying attention to the clock, it’s a good idea to put them down when these symptoms start to surface.
Pediatric Sleep Consultant
Consider consulting with a pediatric sleep consultant to learn more about the best ways to adjust your toddler’s sleep schedule. My Sweet Sleeper can help you to structure your schedule and get better sleep with one-on-one coaching personalized to the needs of your toddler. Alternatively, you can also connect with other parents in group coaching sessions.
Reach out to us today to learn more about how you can help your little one get the sleep they need.
Related Articles:
Why a good night’s sleep is crucial during cold and flu season.
Starting a morning routine for your child.
Drowsy but awake-what does it mean and should I do it with my baby?
