How to Help Your Toddler Get to Sleep and Stay Asleep

Helping your toddler get to sleep soundly and comfortably rest all night might feel like a big challenge. But rest assured you’re not alone, and better sleep for your toddler is possible. With a little know-how, a dash of patience, and a healthy bedtime routine, you can help your child get the rest they need while reclaiming a few quiet hours for yourself, too.

This pediatrician-backed guide shares expert tips that meet you right where you are: in the heart of toddlerhood.

Why Does Sleep Matter So Much for Toddlers?

First let’s take on the importance of a good night’s sleep for young children. Sleep isn’t just about giving tired parents a break (although let’s be honest, we could use it). It’s a crucial part of your toddler’s development. While your little one is snoozing, their brain is busy organizing new skills, regulating emotions, and growing their tiny body.

Not enough sleep? That can show up with cranky moods, wild tantrums, and trouble focusing. That’s why healthy sleep habits are one of the best gifts you can give your child.

How Much Sleep Do Toddlers Actually Need?

Most toddlers need between 11 and 14 hours of sleep every 24 hours. That includes overnight rest and daytime naps. You’ll see changes depending on age, personality, and nap schedules. But if your toddler seems tired, extra clingy, or struggles to wake up, they might need a bit more shut-eye.

What Are the Most Common Sleep Challenges for Toddlers?

Let’s get real. There are quite a few challenges around toddler sleep habits. Here are a few common toddler sleep issues you might be dealing with:

Why does my toddler keeps waking at night?

Check if they’re too hot, cold, or overstimulated. If they need help falling back asleep, try a quick reassurance without fully waking them. Avoid turning night waking into playtime (even if they’re wide-eyed!).

What is sleep regression?

Sleep regressions pop up around big developmental milestones like walking and talking. These phases can last 2 – 6 weeks and may cause extra night waking or cranky bedtimes. The good news? They’re temporary! To get through this momentary disruption, pick up your earlier routines and be consistent with patience. This phase will pass but they’re only this age once.

Why is my toddler suddenly anxious at bedtime?

Separation anxiety tends to spike during toddlerhood, especially when it’s time to wind down for the night. Bedtime means saying goodbye to mom and dad, even if only until morning, and for a toddler who’s learning independence, that can feel overwhelming. Your child may resist sleep just because they don’t want to be apart from you. Cue the clingy hugs, tears, stalling tactics, and endless requests for “just one more story.”

This anxiety is completely normal and part of your toddler’s emotional development. As their world gets bigger and more exciting during the day, they need extra reassurance and connection at night. You might notice bedtime resistance increases during big life changes—like a new sibling, starting daycare, or transitioning to a toddler bed.

Knowing that these behaviors stem from a need for comfort (not manipulation!) can help you respond with empathy while still setting gentle but firm boundaries around bedtime.

How do I ease separation anxiety?

Gradually reduce your presence. Start by sitting nearby, then slowly move farther each night. If they are over 2 years old, use a special ‘lovey’ or blanket to provide comfort. Keep bedtime short and sweet. No long goodbyes.

What are night terrors, and what should I do?

Unlike nightmares, night terrors happen during deep sleep. Your toddler might cry out, thrash, or look scared, but won’t fully wake up or remember it. It’s scary to watch, but usually harmless. Avoid waking them and keep the area safe while they work through the event. If this happens frequently and you’re concerned, talk to your pediatrician.

How Can I Build a Toddler Bedtime Routine That Works?

Children thrive with structure which makes them feel confident as they know what to expect. A consistent bedtime routine is like a gentle wind-down signal for your toddler’s brain and body. It helps them shift from play mode to sleepy mode, so they feel secure and ready to rest.

What should a toddler bedtime routine include?

• Quiet Time: Start guiding them toward less active time 30 minutes before bed with low energy activities, reading books, or snuggles and stories.
• Bath Time: A warm bath relaxes muscles and cues that sleep is coming. A good post-bath rub down with hugs and reassuring words helps them know all is well at the end of their busy day.
• Story Time: A favorite book or two sets a calm tone and creates sweet memories.

How can I keep our child’s bedtime routine on track?

• Stick to the order: Toddlers thrive on predictability. Do the same steps every night.
• Limit screens: Power down electronics 1 – 2 hours before bedtime to avoid melatonin disruption.
• Set a consistent bedtime: Yes, even on weekends. It helps regulate their internal clock.

How do I deal with my child’s bedtime battles?

• Give them choices: Let your toddler pick their jammies or which story to read.
• Use a visual chart: Show pictures of the bedtime steps. They love to follow along!
• Stay calm but firm: Gentle, consistent responses work better than negotiating at 8 p.m. The same answer every night eventually yields to the routine you’re looking for.

What Makes a Bedroom Ideal for Toddler Sleep?

Your toddler’s room should feel cozy, calm, and safe, allowing them to rest peacefully. The goal is to minimize distractions and maximize comfort.

How can I make my child’s room more sleep-friendly?

• Blackout Curtains: Block outside light to help your toddler sleep longer.
• Nightlight: A soft glow can ease fear of the dark.
• Cool Temps: Keep it between 65–70°F. Cooler rooms promote deeper sleep.
• White Noise Machine: Helps drown out barking dogs or loud neighbors.

How should I set up my child’s bed for their best sleep?

Use an age-appropriate mattress and pillow (no pillows or blankets if they’re under 2). Read more about safe sleep practices for infants. If they are over 2 years old, they may prefer a favorite stuffed animal or blanket for extra comfort. Keep toys out of the bed to limit stimulation.

Does Potty Training Contribute to Sleep Problems?

Yes, potty training can interrupt sleep and start you on a whole other routine, just when you were getting some shut eye. Try limiting fluids before bed and making midnight bathroom trips (if necessary) easy and quick. Gently celebrate the dry nights, but avoid pressure when accidents do happen – and they will. This, too, is just a phase and they will be dry all night just about the time you are missing their sweet baby face.

FAQs About Toddler Sleep

Is it normal for toddlers to resist bedtime?
Yes, it’s common! They’re learning independence and want to be in control. Your consistent, calm routine helps set healthy expectations.
How can I help my toddler fall asleep on their own?
Start by putting them to bed while they’re drowsy but still awake. This teaches them to self-soothe without needing you every time they stir.
Can I skip naps to help them sleep better at night?
It might seem like a good idea, but overtired toddlers actually struggle more to fall asleep. Naps are still important for most kids under 3 to 4 years old.
Is it normal for a toddler to toss and turn all night?
A child continually waking up in the night may seem like they’re “tossing and turning”. They also may be sleeping in strange positions and moving around the bed, waking up on the opposite side. It’s important to look at longer term trends. Perhaps this is more prevalent when they have a stuffed up nose, coming off an illness, or having a temporary tummy ache.

If the problem doesn’t resolve itself within a couple of weeks, talk to your pediatrician to assess their overall breathing patterns while they are asleep. Sleep apnea is diagnosed In a small percentage of children and can have consequences for their overall development and wellbeing if not managed.
When should I be concerned about toddler sleep problems?
If your toddler’s sleep issues are affecting their daytime behavior, or leaving your family exhausted, it’s time to talk to your pediatrician. Your frustration is understandable, but reach out for help from your family or doctor so that you get the support you need. There may be physical or behavioral therapies you can consider.
What if nothing seems to work?
You’re not doing anything wrong. Some kids just have a harder time with sleep. Reach out to your child’s doctor. For more concerning challenges, they may recommend a behavioral health consultant for support.

You’re Not Alone With Toddler Sleep Issues. Metro Pediatrics is Here to Help.

Parenting a toddler comes with late nights, early mornings, and everything in between. But with the right knowledge, routines, and support, better sleep for everyone is within reach.

Our pediatricians are here to guide you through your toddler’s sleep struggles with suggestions on routines that actually work. Need help? Don’t hesitate to reach out. We’re here to support your family through every bedtime battle and sleepy, sweet moment you deserve.