While you might not know it, your child is a secret mastermind. No matter how young they are. All of the children are, actually, and they’re masterminds at finding new ways to stay past their bedtime. Sometimes you finally get your little one down for the night, they’re up again, what feels like seconds later. Or, if they do stay asleep, it’s only for a couple of hours before they’re raring to go again. And then there are the dreaded nap times. Hey, we never said it was an easy thing. It’s common that parents struggling to get toddler to sleep. In this article, we’ll give you ten tips on how to make toddler sleep.
Naps are essential for your child’s growth and development. But are you getting them to fall asleep during the day? Next to impossible.
Here’s the trouble – your child needs up to 14 hours of sleep a day to develop correctly, and you need 8 hours of sleep a night to stay sane.
How can you accomplish this?
Table of Contents
Common Sleep Problems in Toddlers
Aside from normal defiance, the following are common reasons why toddlers resist bedtime and may experience a sleep regression during these years.
Over Excited
If you just turn off the TV, they probably still exciting about it, or they are running around the house, or they are sugar higher because of the sweet snacks or chocolate.
Wrong Environment
It could be too much lights, loud noises downstairs, or they still see toys around the house that they would like to play.
Health Related
Discomfort such as teething, too warm, or have a stuffy nose etc.
Hungry
Not every toddler will be hungry but some of them. As they grow older, many parents discover that nighttime hunger becomes increasingly problematic. Why? Simply because, your toddler is growing and burning a lot of calories! Before they go to bed, you can give them a healthy snack, most time I give one piece of whole wheat bread and of course brush his teeth afterward.
Fear and Need Company
Of course, help and hugs from papa and mama are warm and cozy, they haven’t learned how to sleep without you feeding, and holding them as the baby time. Sometimes, they are also afraid of being alone and darkness. Nightmares & Night terrors can also be a reason, however, it’s difficult to know how scary a toddler’s dream as he or she cannot express himself. At this age, even if they understand that a nightmare is just a dream and have an idea of what a dream is, when he wakes up, he may not fully understand that the dream is over and may remain scared for some time.
Where Should Your Toddler Sleep?
Where’s your toddler supposed to sleep? In their bed, in your bed, or a crib? The answer is – it depends.
The American Academy of Pediatrics (AAP) recommends that infants sleep in a bassinet or crib in their room for the first 6 months to 1 year to help reduce the risk of SIDS (sudden infant death syndrome).
After that, you can transition your child to their room if you want to. But some parents choose to keep their toddlers in their room until they’re 3 or 4 years old.
There are pros and cons to each sleeping arrangement, so it’s really up to you to decide what works best for your family.
How to Make Your Toddler Sleep
1. Make sure they’re getting enough activity during the day
A tired body is a sleepy body.
Of course, you can’t just exhaust your child on purpose. But making sure they’re getting enough exercise during the day will help tire them out so they’ll be more likely to sleep at night.
Try to go outside for a walk or to the park in the afternoon. Let them run around and burn off some energy. Active indoor play is also good if it’s too cold or wet to go outside.
2. Establish a bedtime
This one might seem obvious, but it’s worth mentioning. Just like adults, children do better when they have a set bedtime.
Having inconsistent bedtime definitely won’t help your child sleep, and it will probably just make things worse. If you constantly get your child into bed at 9 PM, they’ll begin to predict this – no matter how young they are.
And if you try to put them to bed at 7 PM one night and 9 PM the next, they’ll never know when it’s time for sleep, and they’ll get frustrated. Moreover, make sure their nap time is not too late in the day to avoid interfering with their sleepy time.
By letting your child stay up late, you’ll make them overtired. A lack of sleep triggers hormones like cortisol and adrenaline, keeping them awake even longer.
3. Set a regular bedtime routine
Having a set bedtime routine will signal your child’s body that it’s time to wind down and sleep.
A typical bedtime routine might look like this:
- Clean up toys
- Take a bath / Brush teeth / put on pajamas
- Bedtime sing and role play
- Last pee before sleep
- Dim the light
- Read a bedtime story
- Sing a lullaby
- Kiss and say “I love you”
4. Try giving them a snack
Your toddler is growing. To develop properly, they need food, and they’re hungry all the time. One way to get your kiddo to calm down and sleep is by giving them a bedtime snack.
But not just any snack will do. The snack should be high in carbohydrates and low in protein, and this combination will help to release serotonin, which makes you feel calm and relaxed.
Some good bedtime snacks include:
- 1/2 a PB&J sandwich
- One piece of whole wheat bread
- A bowl of cereal with milk
- A banana
- A small glass of warm milk
5. Keep the lights low
When it’s time for your child to sleep, you want to make sure the environment is conducive to sleep. This means keeping the lights low. You can do this by dimming the lights or using a nightlight. You might also consider using blackout curtains or an eye mask to block out any unwanted light.
And this doesn’t just apply to the light in their room. You should also avoid using screens (TVs, phones, tablets, etc.) for at least an hour before bedtime. The blue light from screens can interfere with sleep.
6. Make sure their room is comfortable
To sleep well, your child needs to be comfortable, and this means making sure their room is at the right temperature. Most experts recommend keeping the room between 60 and 67 degrees Fahrenheit (15.5 and 19.4 degrees Celsius). You should also make sure the room is dark and quiet. If there’s too much noise or light, it can be challenging to fall asleep.
And if your child’s room is cluttered, it can be hard to relax. Consider decluttering their space and investing in some storage bins to help keep things tidy.
7. Use a white noise machine
If your child’s room is too quiet, it might be hard for them to fall asleep. There are all sorts of sounds that can help to soothe and lull a child to sleep.
Some parents like to use a fan or humidifier because the sound is calming. Others opt for white noise machines because they offer various sound options.
There are also apps you can download that will play sleep-inducing sounds. But be careful with these as they also emit blue light, which can interfere with sleep.
8. Nightmare
If your toddler has a nightmare and runs into your bed, it’s fine to give him or her a safe haven under your covers. However, once they have calmed down, they should be returned to their own bed. Try surrounding them with various comfort items to help them feel safe and learn to fall asleep on their own.
9. Don’t skip naps
Last but not least, don’t skip naps. Naps are just as important as a good night’s sleep, and they help to restore energy and refresh the mind.
Most experts recommend that toddlers take one or two naps per day. The length of the nap will depend on the age of your child.
If your toddler is 2-3 years old, they might take a 1-2 hour nap in the afternoon. But if they’re 4-5 years old, their nap might only last for 30-60 minutes.
Closing Thoughts
Sleeping through the night can be challenging for toddlers – and their parents! But by following these simple tips, you can encourage your child to get the sleep they need.
Creating a bedtime routine, sticking to a bedtime, and making sure their room is comfortable are great ways to help your toddler sleep. You should also avoid letting them get overtired and ensure they’re getting enough daytime naps.
If you consistently follow these tips, you’ll likely see an improvement in your child’s sleep habits!
About Me
Hi, there. I am Lin. Together with my husband and two kids, we live in the beautiful Netherlands in Europe. I am dedicated to self-development, creating quality time for the whole family, and fully supporting kids with their potentials with all I have learned from engineering, MBA, and 10+ years of working experience in the energy sector.
