Sweet Dreams: 10 Tips for Better Toddler Sleep
By Liza Kaplan Montanino
Owner, founder of Rock-a-Bye Baby Sleep LLC
Sleep (and lack of it) might arguably be one of the toughest parts of parenthood. It’s rarely linear, ever changing, and your child’s abilities and sleep needs are constantly evolving too! By the time your child is 2 years old, they are becoming their own person with specific ideas, wants, and preferences, and that can often lead to a lot of extra requests, demands, and stalling tactics at bedtime! Ensuring your toddler gets a good night's sleep is essential for their overall health and wellbeing.
Here are my top 10 tips to help improve your toddler's sleep and promote a more peaceful—and enjoyable—bedtime routine for you and them.
1. Consistent bedtime routine: Create a consistent and calming bedtime routine. This might include low-impact activities like reading, coloring, taking a warm bath, or listening to soft music. Consistency and predictability helps your child understand what to expect at sleep time, and a steady routine acts as a signal to your toddler that it's time to wind down and prepare for sleep.
2. Establish a regular sleep schedule: Set a consistent bedtime and wake time, even on weekends. (I know, I know.) In all seriousness, though, consistency helps regulate your child’s body clock, which helps with sleep latency (the amount of time it takes your child to fall asleep), and helps prioritize overnight sleep.
3. Create a Sleep-Inducing Environment: Ensure your toddler's sleep environment is comfortable and conducive to rest. If in a crib, this can include adding a blanket or lovey to their sleep space. If in a toddler bed, this can include a blanket, pillow, lovey, etc. Regardless of age, children sleep best in a room that is neither too hot nor too cold—ideal temperature is between 68-72 F. A dark room and use of brown or white noise can also promote better sleep by blocking out ambient sounds.
4. Limit Screen Time Before Bed: Reduce exposure to screens (tv, ipad, phone) at least an hour before bedtime. The blue light emitted by screens can interfere with the production of the sleep-inducing hormone melatonin, making it harder for toddlers to fall asleep.
5. Encourage Daytime Physical Activity: Give your little one opportunities for regular physical activity during the day, as this can help tire your toddler out, contribute more to endorphins and serotonin production, which contributes to better sleep at night.
6. Cut the Sugar: Limit sugary snacks and drinks close to bedtime, and ensure that their last meal isn't too heavy. A light, balanced snack can be a good option if your child is hungry in the hour before bedtime.
7. Introduce Comfort Items: Many children struggle with separating from their caregiver at bedtime, so introducing a lovey or comfort item can provide an additional sense of security when it is time to sleep.
8. Offer Choices: Mitigate some of the power struggles by offering your toddler choices—such as which pj’s to choose, what book to read, who brushes their teeth first—to encourage more cooperation from them throughout the bedtime routine.
9. Set and Maintain Boundaries: Toddlers instinctively push boundaries to see how far they can go and what the outcome will be. (This is not only common, but developmentally appropriate behavior!) By setting and holding a boundary, you create stability and predictability for your child that encourages the boundary pushing to stop. So, once you’ve told your child you’re reading just 1 book, stick to just 1 book.
10. Know When to Seek Help: If your child’s sleep struggles persist or worsen, don’t be afraid to seek expert help in troubleshooting your issues and establishing healthy, sustainable sleep habits that work you for your toddler and you.
Promoting better sleep for toddlers involves a combination of consistency, a supportive sleep environment, clear communication, and addressing individual needs. By incorporating these tips into your toddler's bedtime routine, you can help set the stage for a more peaceful and restful night's sleep for both your child and yourself.
Sweet dreams!
Questions or concerns?