The Ideal Toddler Sleep Schedule: 10 Tips for Restful Nights

If bedtime feels like a nightly battle in your home, you’re not alone. Toddlers need structure, especially when it comes to sleep. A consistent sleep schedule helps their bodies recognize when it’s time to wind down, making it easier for your child (and you!) to get some much-needed rest. If your little one’s nighttime routine is all over the place, try these tips to help your toddler settle into a predictable sleep schedule.

1. Stick to a Consistent Bedtime

The first step to better sleep is setting a bedtime and sticking to it. Yes, even on weekends! Toddlers do best when they go to sleep and wake up around the same time every day. The sweet spot for most little ones is somewhere between 7:00 and 7:30 PM, which gives them the 10 to 14 hours of sleep they need to wake up happy and well-rested.

If your toddler struggles with bedtime, try using a visual bedtime chart with pictures showing each step of your nighttime routine. Kids love knowing what comes next, and a predictable schedule will help them develop healthy sleep habits early.

2. Create a Calming Routine

Your bedtime routine signals to your toddler’s brain that it’s time to wind down. When they do the same things in the same order every night, their body starts to recognize the pattern and knows it’s time to sleep.

Try engaging your little one in 30 to 45 minutes of quiet activities before bed. A warm bath, their favorite bedtime story, and a few minutes of snuggles can help their body and mind settle down. If your child has a hard time transitioning, try dimming the lights or playing soft lullabies to make things feel extra cozy.

3. Make Their Sleep Space Comfortable

The right environment can help your toddler stay asleep longer. If you find your toddler is having a hard time falling asleep or staying asleep, try these changes to make bedtime easier:

• Use blackout curtains to keep early morning light from waking them up.
• Keep your toddler’s bedroom room cool. A temperature between 65 and 70°F is ideal.
• Try a white noise machine to block out any distracting background noise.
• A favorite stuffed animal or blanket can provide comfort, but avoid leaving too many toys in their bed to keep the focus on sleep, not play.

4. Make Naps a Part of Your Toddler’s Sleep Schedule

If your toddler skips naps or sleeps too late in the afternoon, bedtime can become a struggle. A well-timed nap during the day can help make it easier for your child to fall asleep at night.

Most toddlers over 18 months need one nap a day, usually lasting between 1-3 hours. If you notice their bedtime start to inch later and later into the evening, try adjusting their nap timing. Napping too late in the afternoon could be making it harder for them to fall asleep at night.

5. Limit Screen Time Before Bed

It can be tempting to let your toddler wind down with a little TV or tablet time, but exposure to screens can make it harder for them to fall asleep. The blue light from screens interferes with the production of melatonin, the hormone that helps our bodies know it’s time for bed.

Try turning off all screens at least one hour before bedtime to allow your toddler’s melatonin levels to rise naturally. You can swap evening screen time for quiet activities like reading, puzzles, or coloring. If your little one resists the change, make it a family-wide rule. It may come with some growing pains, but putting down the devices before bedtime is a great way to improve your own sleep as well.

6. Handle Night Wakings Calmly

Even with a well-established sleep schedule, toddlers sometimes wake up during the night. Whether they need reassurance after a bad dream or simply want a glass of water, how you respond can make a big difference in whether they settle back into bed quickly.

We recommend keeping nighttime check-ins brief and calm. Offer a quick snuggle and some quiet words of support, then leave the room. Avoid turning on bright lights, picking up your child, or starting a conversation. This approach teaches them to practice self-soothing and will help them learn how to fall back asleep on their own.

7. Encourage Independent Sleep Habits

If your toddler relies on you to rock them to sleep every night or needs you in the room until they drift off, it might be time to start teaching independent sleep skills. A comfort object like a favorite blanket or stuffed animal can offer reassurance when you’re not there. If your toddler calls for you after bedtime, try offering gentle encouragement from the doorway instead of staying in the room to encourage independent sleep.

8. Food and Play Impact Your Toddler’s Sleep

Avoid sugary snacks close to bedtime. If your toddler seems hungry before bed, try a sleep-friendly snack like a banana or whole grain crackers. The complex carbohydrates will help stabilize their blood sugar levels throughout the night.

It’s also important for your child to get plenty of outdoor play during the day. Natural sunlight will help regulate your little one’s internal clock, while getting plenty of physical activity will help them wind down at night.

9. Adjust Your Toddler’s Sleep Schedule as They Grow

As we grow, our sleep needs change. Most toddlers transition from two naps a day to one somewhere between 18 months and 3 years old. If your child begins fighting naps or waking up too early, it may be time to tweak their sleep schedule.

Watch for signs like taking longer to fall asleep, waking up cranky, or struggling with bedtime. Small adjustments to their nap schedule or bedtime can help get things back on track. Try keeping a sleep log for a week or two to figure out what changes work best for your child.

10. A Structured Daytime Routine Supports Better Sleep

A predictable daytime routine helps reinforce healthy sleep habits at night. With a consistent rhythm of active play, meals, rest, and learning time, it’s easier for your little one to get the rest they need to grow.

When choosing a childcare program, it’s important to find one that supports healthy habits and smooth transitions. At Ducklings Early Learning Center, we know how important structure is for growing children. From naptime to playtime, our daycare centers offer an enriching curriculum designed to build on the skills you’re practicing at home. We love partnering with parents to make sure we’re helping each child reach their individual goals and milestones.

Ready to learn more? Contact your nearest Ducklings Early Learning Center today!