Overview
Between the ages of 1 and 3, toddlers may need 11-14 hours of sleep in a 24-hour period, often with one daytime nap that gradually becomes shorter as they grow older. Establishing a predictable bedtime routine and recognising signs of tiredness can help create a positive sleep environment for your toddler, ensuring they get the rest they need for healthy development.
Recognising Toddler Tired Signs
Understanding and recognising the signs that your toddler is ready for sleep can prevent them from becoming overtired, which can make settling down more difficult. Common tired signs for toddlers include:
- Rubbing eyes or yawning
- Becoming irritable or fussy
- Clinginess or seeking comfort
- Decreased interest in play or surroundings
- Increased activity as they try to stay awake (common when overtired)
If you notice these cues, it’s often a good time to begin their bedtime routine.
Karitane Tip:
Creating a calm, consistent bedtime routine and recognising tired signs can help make bedtime easier for both you and your toddler.
Tips for Better Sleep
Routine is key: toddlers generally respond well to routine and predictability. It can help them feel safe and understand what’s coming next.
Play: give your toddler lots of opportunities to play each day, ensuring sun-safe exposure to natural light. To avoid exposure to maximum UV rays, outings are best planned in the early morning or later part of the day.
Patience: it may take time for your toddler to adjust to a new routine, try to be patient, calm and responsive.
Bedtime routine: this can help toddlers anticipate that it’s time for sleep as they recognise the consistent steps before bed. We often have cues when we go to sleep-set an alarm, go to the toilet, brush teeth etc. Toddlers need the same type of cues. This might be a bath, quiet story time, closing the blinds, etc.
Avoid screens before bed: screens and active games before bed can overstimulate your toddler. The recommended screen time for a child over two is an hour per day.
Keep bedtime consistent: this will help your toddler anticipate sleep
Provide a comfortable sleep environment: Keep the room dark, quiet, and at a comfortable temperature. Use a nightlight if your toddler feels anxious in the dark and consider using white or pink noise to block out any external sounds.
Encourage independence: Allow your toddler to help with parts of the bedtime routine, like choosing a pyjama set or picking a story. This can help them feel more in control and willing to go to bed. Allow them to get into bed themselves.
Sleep Safety
When your child’s shoulders are higher than the cot sides, or they are constantly climbing out, it’s time to transition to a bed. You may consider using bed rails or cushions on the floor next to the bed during this transition phase.
Toddler Settling Strategies
Toddlers sometimes struggle to wind down at bedtime, so here are a few strategies to help them settle:
- Stay calm and patient: If your toddler gets up, calmly guide them back to bed without prolonged interaction. This reinforces the expectation that it’s time for sleep.
- Comfort and reassurance: If your toddler seems anxious, offer reassurance with a calm voice or a brief cuddle. Reassure them without giving extra attention that might prolong wakefulness.
- Gradual withdrawal: If your toddler is used to falling asleep with you nearby, consider gradually moving further away each night. Start by sitting next to their bed, then gradually move toward the door until they feel comfortable falling asleep on their own.
- Avoid long conversations or play: Gentle, brief responses can help keep the atmosphere calm, so they don’t feel like it’s time to engage. Reassuring words like “It’s time for sleep” can help them understand the purpose of the interaction.
Creating a Bedtime Routine
A routine helps your toddler to know what’s coming next and as they grow; they will learn to associate certain events with sleep time. Your routine doesn’t need to be elaborate, so don’t feel pressured, consistency is key. Some examples of what your bedtime routine could include are:
- A warm bath
- A gentle massage after their bath
- Wearing pyjamas
- Reading together and speaking softly as you wind down
- Putting on a sleep suit or sack
- Playing a lullaby, or white/pink noise
- Giving a child their comforter or soft toy (not for babies under 7 months of age). Red Nose recommends nothing in the cot under 12 months of age.
- Lots of cuddles
- A familiar phrase that indicates it’s time for sleep like “sleepy time baby, mummy loves you”
