Toddler sleep patterns and behaviors (2 to 3 years)

 

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Here are some tips that may help your 2-year-old sleep better:

Create a routine

A soothing, quiet bedtime routine can help your child understand that it's time for sleep. You can try reading a book, singing a song, giving them a bath, or tucking them in. Make sure to keep the routine consistent each night.

Make the bedroom comfortable

Keep the bedroom dark and quiet, and make sure your child is comfortable. You can also let them bring a favorite toy or blanket to bed.

Be consistent with bedtime

Try to put your child to bed at the same time every night. If they get out of bed, calmly take them back to bed without making a fuss. You can also try sitting in a chair by their bed and slowly moving it out of the room over time.

Avoid caffeine

Try to avoid giving your child caffeine in the late afternoon and evening. This includes energy drinks, coffee, tea, chocolate, and cola.

Try a bath

A warm bath can help your child transition from the day to sleep by triggering biological processes that lead to sleep. You can also try adding a tablespoon of Epsom salts or magnesium bath salts to help with sleep.

Between the ages of 2 and 3 years, toddlers often sleep 12 to 13 hours in a 24-hour period.

This includes 1 to 2 hours during the day, which helps to promote optimal learning and development.

A number of sleep-related changes commonly occur in this age group. This includes:

• a decrease in daytime naps
• longer periods of sleep overnight
• Often a decrease in night waking.

Every child is different, so don’t worry too much if your toddler has different sleep patterns to those described here.

Helping your toddler with parental presence

• Decide on an appropriate bedtime.
• Start a positive bedtime routine (such as a warm bath and reading a book).
• Place your toddler in their bed or cot, preferably while still awake or drowsy.
• Gently pat your toddler and say good night.
• Lie down on a bed or mattress in your toddler’s room with a night light on and pretend to sleep where your child can see you.
• If your toddler wakes during the night and is distressed, make slight noises or movement (such as coughing or turning over), so your toddler knows you are there.
• If your toddler becomes very distressed, soothe them with gentle words and by touching them – but try not to pick them up.
• After 1 to 2 minutes, lie down and pretend to sleep.
• Continue doing this every time your toddler wakes and is distressed. Repeat the process for day sleeps and naps.
• Continue with the strategy for seven nights.
• After three nights in a row of minimal sleep disturbance, you can return to your own room.
• If your toddler’s sleep becomes disrupted again, you can re-introduce the strategy.

Camping out steps

Try each of these following steps in order. Each step may take two to three nights – it’s important that you and your child feel comfortable before progressing to the next step:

1. Lie or sit next to your toddler and gently pat or stroke them until they go to sleep, then leave the room.
2. Place a chair beside the cot and sit without touching. Allow your toddler to go to sleep before you leave the room.
3. Sit at gradually increasing distances from the bed or cot. Allow your toddler to go to sleep before you leave the room.
4. Eventually, place the chair outside the bedroom door.

If your toddler wakes, repeat the step you were using at bedtime, to help them learn to self-settle.