Understanding Toddler Sleep
Understanding Toddler Sleep: Evidence-Based Tips for Restful Nights
Sleep is more than just a time for rest—it’s a fundamental part of your child’s development. From brain growth to emotional regulation, quality sleep lays the foundation for learning, behaviour, and overall well-being. Toddler sleep can be one of the most challenging aspects of parenting. When you think you’ve got a sleep routine down, your little one may start resisting bedtime, waking up frequently, or experiencing early morning wakings. Understanding the science behind toddler sleep can help you establish healthy sleep habits and ensure your child gets the rest they need for optimal growth and development.
How Sleep Impacts Brain Growth and Learning
During sleep, your child’s brain is hard at work. Deep sleep is essential for memory consolidation, problem-solving skills, and language development. Research shows that toddlers who get enough sleep perform better in cognitive tasks and are more adaptable to learning new skills.
Memory and Learning: Sleep helps the brain process and store new information, reinforcing what your toddler learns throughout the day.
Emotional Regulation: Well-rested toddlers are better equipped to manage their emotions, reducing tantrums and mood swings.
Physical Growth: Growth hormones are released during sleep, supporting muscle and bone development.
How Much Sleep Do Toddlers Need?
The NHS and the UK Sleep Council recommend that toddlers (ages 1-2 years) get 11-14 hours of sleep per 24 hours, including naps. Preschoolers (ages 3-5) need 10-13 hours daily. Meeting these sleep needs supports cognitive development, emotional regulation, and overall health. It’s common for toddlers to push back against bedtime. The reasons behind their resistance often stem from developmental and environmental factors.
12-24 months: 11-14 hours per 24 hours (including naps)
2-3 years: 10-13 hours per 24 hours (including naps)
3-5 years: 10-12 hours per 24 hours
Common Toddler Sleep Challenges
Bedtime Resistance – Many toddlers protest bedtime due to separation anxiety. Around 18 months, toddlers start to experience a fear of being apart from their caregivers. Another reason for increased protesting is increased independence. As toddlers assert their autonomy, they may resist routines, including bedtime.
Night Wakings – Some toddlers wake during the night due to separation anxiety, teething, changes in routine or nightmares. As toddlers’ imaginations develop, they may begin experiencing nightmares, which can contribute to night waking.
Early Waking – Waking before 6:00 AM can indicate overtiredness, too much daytime sleep, or an environmental factor like light or noise.
Transitioning from Two Naps to One – Between 12-18 months, most toddlers drop their morning nap, requiring an adjustment in routine.
Sleep Regressions – Temporary sleep disturbances can occur around 18 months and 2 years, often linked to developmental milestones.
Evidence-Based Strategies for Better Toddler Sleep
1. Establish a Consistent Bedtime Routine
Research shows that a predictable bedtime routine improves sleep quality in toddlers. A 2017 study published in Sleep Health found that toddlers with a structured nighttime routine fell asleep faster, woke up less frequently, and had longer sleep durations. A calming bedtime routine might include: A warm bath (only if they find this calming and not overstimulating), brushing teeth, reading a book, singing a lullaby, dim lighting and quiet time
2. Optimise the Sleep Environment
A sleep-friendly environment can help toddlers settle and stay asleep. Key elements include:
Cool, dark, and quiet room: The ideal sleep temperature is around 18-21°C (65-70°F).
Blackout curtains: Block out early morning sunlight.
White noise machine: Masks household sounds that could wake your child.
Comfortable bedding: A safe, firm mattress and a breathable sleep sack for younger toddlers.
3. Address Separation Anxiety
Around 18-24 months, separation anxiety can impact sleep. Research suggests offering a transitional object (like a stuffed animal or blanket) can provide comfort. Practice short separations during the day, have at least 10 minutes of one to one playtime during the day (with no screens) and use a consistent goodnight phrase to reassure your child.
4. Maintain an Age-Appropriate Nap Schedule
A common misconception is that a child will be more tired at bed time if they have skipped a nap. However skipping naps can lead to overtiredness, increasing nightwakings and making bedtime more difficult. A general guideline for toddler naps:
12-18 months: 2 naps per day (morning & afternoon)
18-36 months: 1 nap per day (~1-2 hours)
By 3-4 years: Some children begin dropping naps.
Ensure naps don’t extend too late in the afternoon (danger naps), this can make bedtime later.
5. Handle Night Wakings Calmly and Consistently
One of the most crucial factors in helping toddlers sleep well is ensuring they feel safe and secure. If your toddler wakes at night, avoid overstimulation. Respond with patient reassurance and guide them to sleep using a supportive, soothing, calm presence. Research in Paediatrics (2016) indicates that excessive harsh parental intervention can reinforce night waking. Consistently responding to your toddler’s night wakings with reassurance helps them trust that they are safe. Feeling secure is one of the biggest factors in falling back to sleep unaided. Remember, toddlers are still emotionally young and do not have the ability to emotionally regulate independently. Night wakings, nightmares, and fears are all parts of development. Your calm, predictable response helps them build confidence in their ability to sleep independently over time.
6. Avoid Screens Before Bedtime
Studies show that exposure to blue light from screens suppresses melatonin production and disrupts sleep. The World Health Organisation recommends no screen time for children under 2 years old and limited exposure for toddlers. Instead, an hour before opt for quiet, calm activities like reading.
Final Thoughts
Toddler sleep challenges are common but manageable with evidence-based strategies. By fostering a consistent routine, a sleep-friendly environment, and consistent responding to your child, you can help your child develop healthy sleep habits that support their well-being. If your toddler consistently struggles with sleep despite following these strategies, consult a GP, paediatrician, health visitor or dietician. Medical conditions like sleep apnea, reflux, or allergies can also impact sleep quality.
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References
NHS. (2023). How much sleep do children need? Retrieved from https://www.nhs.uk
UK Sleep Council. (2022). Children’s sleep guidelines. Retrieved from https://www.sleepcouncil.org.uk
Mindell, J. A., et al. (2017). Bedtime routines for young children: A dose-dependent association with sleep outcomes. Sleep Health, 3(3), 170-176.
Price, A. M., et al. (2020). Development of sleep self-regulation in toddlers. Journal of Developmental & Behavioral Pediatrics, 41(4), 282-289.
Gradisar, M., et al. (2016). Parental involvement in infant sleep and its effects on nighttime sleep patterns. Pediatrics, 138(6), e20161889.
World Health Organization. (2019). Guidelines on physical activity, sedentary behaviour, and sleep for children under 5 years of age. Geneva: WHO.
Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93-108.
Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Health, 1(2), 50-58.
Grigg-Damberger, M. M. (2016). The visual scoring of sleep in infants and children. Journal of Clinical Sleep Medicine, 12(3), 343-349.
Sadeh, A., Mindell, J. A., Luedtke, K., & Wiegand, B. (2009). Sleep and sleep ecology in the first 3 years: A web-based study. Journal of Sleep Research, 18(1), 60-73.