Okay, tackling the toddler phase is a rollercoaster, and let's be honest, getting them to sleep is a whole mission.

This guide spills the beans on tricks and tips to help you whip up a chill sleep routine for your little one, making life easier for you and your mini-me.

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How much sleep do toddlers aged 1 to 3 need?

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Between the ages of 2 and 3, kiddos usually crash for about 12 to 13 hours each day. That includes a nap of 1 to 2 hours, which helps them learn and grow. And yup, during this time, you'll notice some changes in how they sleep.

Have you ever wondered why your toddler transforms into a bedtime ninja when you're ready to unwind?  

We'll dive into the age-old question: how much sleep do kids really need? We've got the lowdown on how much sleep your tiny human needs at different ages. So, you'll rock the toddler bedtime game with ease!

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1-year-old sleep patterns

Up to 12 months, toddlers need 12 to 16 hours of sleep, including two naps in the morning and afternoon, each lasting 1-2 hours. By 12 months, the recommended total sleep is around 14 hours, including naps.

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2-year-old sleep patterns

Up to 18 months, toddlers require 11 to 14 hours of sleep, with no morning nap and a longer afternoon nap. By 24 months, the ideal sleep range remains at 11 to 14 hours, with daytime naps, including an afternoon nap lasting 1-2 hours.

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3-year-old sleep patterns

At 3 years old, toddlers typically need around 12 hours of sleep at night and may benefit from a short nap lasting an hour or less during a quiet time of the day.

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How to create a toddler sleep schedule 

Establishing a sleep routine for your toddler can lead to more peaceful nights for both of you.

From recognizing your toddler's sleep signals to building a soothing bedtime routine, here's a complete guide to help you create a sleep schedule that works for your little one.

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1. Recognize when your toddler is ready for bed

Spotting your toddler's sleep signals is the secret sauce to helping your baby sleep better. It's the roadmap to a smoother bedtime routine, making those Zzz's easier for your little one.

Tune in, catch the cues, and master in understanding your baby's sleep needs. You can do it by paying attention to the following signs: 

• Clinginess
• Grumpy behavior
• Grizzling or crying
• Demand for attention
• Boredom with toys
• Rubbing eyes

Being respectful of the needs of our children is beneficial, but let's not fall into the belief that they set their own pace.

We are the parents who are in charge of helping our little ones understand the different emotions and manage their play, leisure and sleep times.

"Guiding children in the creation of healthy and consistent routines is crucial for their emotional and physical development, since it provides them with the structure and security necessary to grow in a balanced way."
💡Dra. Lorena Koppel

2. Create a sample sleep schedule chart

Making a sleep schedule chart helps parents set a regular bedtime routine using simple sleep training methods. Although, the schedule you should stick to depends on your kid´s age.

•  7 am: Wake up and breakfast
• 9 am: Snack
• 10 am: Playtime
• Noon: Lunch
• 1 pm to 3 pm: Nap
• 3.30 pm: Snack
• 4 pm: Playtime
• 6 pm: Dinner
• 6.30 pm to 7 pm: Bedtime routine
• 7 pm: Bedtime

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3. Establish a soothing bedtime routine

Create a relaxing evening ritual. Imagine a warm bath, a light massage, and calming music (for ideas on lullabies, browse our StoryBook collection!).

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To achieve consistency, try to follow the same methods every night. See how to do it! 👀

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4. Create a sleep-conducive environment

Start with chill playtime, dim the lights for a comfy vibe, and add some cool white noise for background tunes. Transform the room into a cozy haven, setting the scene for a night of sweet dreams. 

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5. Be flexible and consistent

Sometimes you might need to change when your first toddler wakes from naps - that's okay! But, it's also good to do the same things every day, like napping and going to bed at the same time. It helps your little one know what to expect, making everything a bit easier for everyone.

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6. Build a balanced toddler nap schedule

Establishing a balanced nap schedule is crucial for your toddler's well-being and development. 

There are often many questions about how many naps our toddlers should take. In the following section, we will address the most common questions on this topic. ⬇️

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Toddler nap schedules for 1, 2, and 3 year olds

Navigating toddler nap schedules can be puzzling, but fear not – here are answers to common questions, especially if your toddler is refusing to nap.

This part provides practical tips for building a balanced nap routine, ensuring both healthy sleep and happier days for your little ones and you. 

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How long should a toddler nap?

The ideal duration for a toddler's daytime nap, typically ranges from 1 to 2 hours. However, it's crucial to consider reliable sources.

Infants until one year of age will take naps 1–4 times per day. By 18-24 months, children need only one nap each day. Children who take early afternoon naps for a set duration of fewer than 60 minutes.

“Infants until one year of age will take naps 1–4 times per day. As the brain matures, fewer and fewer naps are required. By 18-24 months, children need only one nap each day. Children who take early afternoon naps for a set duration of fewer than 60 minutes.” 💡 Sleep Foundation

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When should toddlers nap?

Toddlers generally benefit from a nap in the early to mid-afternoon, aligning with their natural circadian rhythms. A suitable nap time is often between 1 pm and 3 pm, fostering a refreshing break in their day.

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When do kids stop napping?

Kids usually start to stop napping around 3 to 4 years old. But every kid is different, so some might stop a bit earlier or later. It depends on your child and their needs. 

Just keep an eye out for signs that they're ready, like not being sleepy during the day or having trouble falling asleep at night. When they're ready, they'll let you know! 

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How to extend baby naps?

Extending your baby's naps may benefit both you and your child. It will give you some much-needed alone time and guarantee that your child gets the sleep required for average growth. Here's how to extend your baby's naps:

• Establish a consistent nap routine.
• Set a regular nap schedule.
• Start winding down with a soothing storybook.
• Use white noise to create a calm environment.
• Place baby in the crib when drowsy but awake.
• Ensure a comfortable sleep environment.
• Master wake windows to time naps effectively.

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Examples of toddler sleep schedules by age

Take a look at these sample toddler sleep schedules for varying ages to learn how to easily manage your child's sleep patterns.

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1-year-old toddler sleep schedule

Remember, each child is unique, so feel free to adjust the schedule to your toddler's rhythm. Normally 1-year olds approximate total sleep: 11-14 hours. Consistency and adaptability go hand in hand for a well-rested and happy little one.

According to KidsHealth, “Young toddlers may still take two naps, but most drop down to one nap a day by 18 months.”

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2-year-old toddler sleep schedule

For a 2-year-old toddler, a consistent sleep routine remains crucial, with an approximate total sleep duration of 11-14 hours. Here's a snapshot of sleep medicine:

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3-year-old toddler sleep schedule

How do you crack the code of your 3-year-old's sleep routine? With a sweet spot of around 11-14 hours of shut-eye, their days are filled with play, giggles, and some good old-fashioned naps. 

To make bedtime a breeze, why not throw in a few new parent hacks? Think cozy stories, maybe a lullaby or two, and you've got the secret sauce for turning toddler bedtime routine into a little nightly adventure for both you and your little one.

Additionally, you can take up from this bedtime routine as a guide to know when to transition to toddler bed.

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Factors influencing toddler sleep schedules

Sleep hiccups

So, your little one hits a patch of sleep regression – normal in toddler land. It's like a hiccup in their snooze game, often triggered by new skills or life tweaks like a different babysitter or a furry addition. Even big moves or gaining a sibling can stir things up.

Teething

Cue the arrival of canines, incisors, and molars – a.k.a. teething round two. This means discomfort that can throw a wrench into sleep routines. Navigating this calls for patience and soothing moves to keep both toddler and parent sane.

Separation anxiety

So, when your little one begs you to stay after lights out, it's not some game; it's the real deal – separation anxiety in action. 

The fix? Easy peasy. Have a brief chat about their day, keeping it light. Here are many tips for when your toddler won't sleep: exit before they drift off to sidestep any midnight search missions for your comforting presence. It's one of those tried-and-true tips for smoother toddler snoozing.

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Tips for adjusting your toddler's sleep schedule

Adequate sleep not only for children's health and supports their physical and cognitive development but also contributes to a more harmonious household.

• Consistent bedtime routine:

Stick to a bedtime routine. It helps signal bedtime and makes it a breeze for your little one to wind down. You can help yourself from this article about how to put a toddler to sleep in 40 seconds to help your toddler sleep better!

• Create a relaxing bedtime setting:

Make their room cozy – quiet, dim, and a bit cool. A perfect sleep haven! In the Storybook App you can find meditations and affirmations that can help you with this.

• Tech-free zone:

Keep electronic devices, such as computers and televisions, out of the bedroom. Additionally, power down all electronics at least an hour before bedtime to reduce stimulation and promote relaxation.

• Consistent wake-up time:

Get them up at the same time every morning. Consistency is the secret sauce for a smoother, calming bedtime routine.

• Avoid stimulants before bed:

Avoid caffeine or sugar in snacks, drinks, or meds close to bedtime. No one needs a caffeine buzz before lights out!

• Balanced pre-bedtime nutrition:

Don't go to bed hungry, but don't do a feast either. A light snack is the Goldilocks solution.

• Easy on the exercise:

Keep it chill with physical activity two hours before bedtime. Let's save the ninja moves for daytime!

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