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Toddler Sleep Routines: A Step-by-Step Guide

Article By
Rob
Published On
22 Jan, 2025
Read Time
5 minutes

Does bedtime sometimes feel like a struggle? Is your toddler resisting naps and waking up in the middle of the night? You're not alone!  

We understand how frustrating this can be, so we’ve written this guide to help you understand why some of the most common toddler sleep challenges happen and offer practical solutions for creating a calm and consistent bedtime routine. 

Top tips for better toddler sleep 

Toddlers have so much energy, and it can be hard to slow them down at bedtime. Separation anxiety and a desire to keep playing can make it a real challenge. Read on for our top tips to help you get your toddler to sleep peacefully. 

Offer your toddler limited choices 

To minimize resistance, offer your toddler limited choices. For example, let them pick out their pajamas or choose the bedtime story. Stay calm and consistent while setting clear boundaries. By providing small choices and sticking to a consistent routine, you can create a more positive bedtime experience for everyone. 

Burn energy during the day 

It's best to avoid vigorous activities right before bedtime as it can make it harder for your child to wind down and sleep, but you can encourage your toddler to expend their energy with fun activities during the day.  

This could include a game of tag at the park, a lively dance party while you cook dinner or even a simple walk around the neighborhood after preschool. Physical activity helps burn off excess energy, promoting better sleep. 

Tips for a consistent toddler bedtime routine

  1. Start your toddler’s bedtime routine about 30-45 minutes before they go to sleep, never exceeding 60 minutes.
  2. During the hour before your toddler’s bedtime, encourage quiet activities such as bathtime, reading a book, playing with Lego, or coloring.
  3. Then, brush your teeth together, put on pajamas, and make sure your toddler has gone to the toilet (or potty) before snuggling into bed.
  4. To signal that it's truly time to sleep, say a consistent "bedtime phrase" such as "Goodnight, I love you" or "I love you, time for sleep now." This signals the end of the routine and the beginning of sleep time.

Limit sugary treats in the hours before bedtime 

Sugar can cause a spike in blood sugar levels, leading to increased energy and making it difficult for your toddler to wind down. This can make it harder for them to fall asleep and stay asleep throughout the night. 

Bathtime 

Just like adults, toddlers can also benefit from a relaxing bath. While they might add a few more toy animals to the mix, bath time can be a calming part of their bedtime routine. 

Keep the bathwater warm, not hot, and use gentle, tear-free products. Sing soothing songs, tell a calming story, or simply chat about your day. After bath time, gently pat them dry with a soft towel, apply a light layer of child-safe lotion, and dress them in soft, comfortable pajamas. 

Try the 5, 4, 3, 2, 1 method 

The 5-4-3-2-1 method is a grounding technique that can help calm your toddler's mind and body before bed. 

It involves having them identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This can help shift their focus from racing thoughts to the present moment, making it easier for them to fall asleep. 

Say no to screen time 

Dim the lights and turn off electronics like TVs, tablets, and phones about an hour before bedtime. The blue light emitted from these devices can trick your child's brain into thinking it's still daytime, making it harder for them to fall asleep. By creating a calmer environment, you can help your toddler wind down and prepare for a restful night's sleep. 

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Toddler Sleep Essentials

How can I get my toddler to sleep through the night?

Helping your toddler sleep through the night can take time and patience. Here are some tips: 

  • Establish a bedtime routine: A consistent routine can signal to your child that it's time to sleep. This might include a warm bath, a story, and a quiet song. 
  • Stick to a schedule: Maintain a regular sleep schedule, even on weekends when possible. 
  • Create a sleep-friendly environment: Make sure their room is dark, quiet, and cool. Use blackout curtains or shades to block out light. 
  • Limit screen time: Avoid screens (TV, tablets, phones) for at least an hour before bedtime. 
  • Consult your pediatrician: If you have concerns about your child's sleep, talk to their doctor. 

Remember: 

  • It's normal for toddlers to wake up during the night. 
  • Every child is different, so what works for one may not work for another. 
  • Be patient and persistent, and you'll eventually find a routine that works for your family. 

Getting a toddler to sleep in their bed can be a challenge, but it's important to be patient and consistent. 

  • Positive reinforcement: Praise your child when they stay in their bed for longer periods, gradually increasing the time. 
  • Create a sleep-friendly environment:  
    • Darkness: Use blackout curtains or shades to block out light. If your child is afraid of the dark, use a nightlight for comfort. 
    • Quiet: Minimize noise distractions with a white noise machine. 
    • Temperature: Keep the room cool and comfortable, around 60-72°F is ideal. 
    • Comfort: Choose a firm, supportive mattress, breathable bedding, and soft, lightweight pajamas made from cotton. 
    • Minimal stimulation: Keep the room clutter-free and visually calming. Use soothing colors like blues, greens, and yellows. 
    • Cozy touches: Allow your child to have a favorite stuffed animal or soft blanket for comfort. 

Bear in mind that it can sometimes take a little while for toddlers to adjust to sleeping in their bed. 

Be patient and consistent. Every child is different, and what works for one may not work for another. If you're having trouble, don’t hesitate to speak to your pediatrician or a child sleep specialist for personalized guidance. 

To help your toddler sleep until 7am: 

  • Establish a consistent schedule: Maintain a regular sleep schedule, including on weekends. 
  • Limit afternoon naps: Shorter or eliminate afternoon naps, especially in the later afternoon. 
  • Create a dark and quiet sleep environment: Use blackout curtains or shades to block out light, especially during the summer months. 
  • Consider a sleep trainer clock: These visual clocks can help children understand when it's time to stay in bed and when it's okay to get up. 

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