Note: This guide uses information from doctors and sleep experts. Always check with your child’s doctor about what’s best for your family.
How Much Sleep Do Toddlers Need?
The American Academy of Pediatrics (AAP) tells us that toddlers need a lot of sleep to grow and learn:
- Ages 1-2 years: 11-14 hours of sleep each day
- This includes nighttime sleep and naps
- Most toddlers take 1-2 naps each day
Signs Your Toddler is Tired
Your toddler might be tired when they:
- Rub their eyes
- Get cranky or fussy
- Don’t want to play
- Yawn a lot
- Want to be held more
- Have less energy than usual
Making a Good Bedtime Routine
The National Sleep Foundation says doing the same things every night helps toddlers sleep better. Here’s a simple routine you can try:
1. Start Winding Down (30 minutes before bed)
- Turn off TV and tablets
- Use soft lights
- Keep voices quiet
- Put toys away
2. Get Ready for Bed (20 minutes before bed)
- Take a warm bath
- Put on pajamas
- Brush teeth
- Use the bathroom
3. Quiet Time Together (10 minutes before bed)
- Read a story
- Sing quiet songs
- Give gentle hugs
- Say goodnight
Free Bedtime Routine Chart at the end of article to use with your little one.
Tips for Better Sleep
The CDC and sleep experts give these helpful tips:
Make the Room Perfect for Sleep
- Keep it a little cool
- Make it dark (a small night light is okay)
- Use white noise if your house is noisy
- Make sure the bed is comfy and safe
Set Good Sleep Rules
- Put your toddler to bed at the same time every night
- Have naps at the same time each day
- Don’t skip naps – tired toddlers have trouble sleeping at night!
Things to Avoid
- Don’t give big snacks right before bed
- Skip wild play close to bedtime
- Turn off screens 1 hour before bed
- Don’t put drinks in the crib or bed
Common Sleep Problems and Solutions
Problem: “My toddler won’t stay in bed!”
Try this:
- Walk them back to bed calmly
- Don’t talk or play
- Keep doing this until they stay
- Give lots of praise in the morning for good sleep
Problem: “They wake up too early!”
Try this:
- Check if their room gets too bright
- Make sure it’s not too hot or cold
- Use a special clock that shows when it’s okay to get up
- Keep a steady bedtime
Problem: “They fight their nap!”
Try this:
- Have quiet play before naptime
- Keep the same nap schedule
- Make their room dark and quiet
- Use the same routine as bedtime
When to Ask for Help
Talk to your doctor if your toddler:
- Snores loudly
- Has trouble breathing during sleep
- Is super tired during the day
- Has big sleep problems for more than a few weeks
Remember
- Every child is different
- Changes in sleep are normal when big things happen (like moving or a new baby)
- Stay calm and stick to your routine
- It’s okay to ask for help
Want to Learn More?
Check these trusted sources:
- American Academy of Pediatrics (AAP): www.aap.org
- National Sleep Foundation: www.sleepfoundation.org
- CDC: www.cdc.gov
Sources Used
- American Academy of Pediatrics: “Sleep Guidelines”
- National Sleep Foundation: “Toddler Sleep Needs”
- CDC: “Sleep and Sleep Disorders”
- Mayo Clinic: “Toddler Sleep: Tips for Parents”
Remember: This guide gives general advice. Every family is different, so talk to your doctor about what’s best for your toddler.
