One of the most asked questions about toddlers is: “Should I enforce a set bedtime?” And the short answer is: yes. Sticking with a consistent bedtime makes a significant difference in your child’s health, behavior, and overall mood. It also makes for happier parents!
Since most two-and-a-half-year-olds are still napping during the day, it may be tempting to allow some flexibility at light’s out. However, your toddler will eventually give up those naps, and you will need to make adjustments to his nighttime sleep.
Having a set bedtime and following a routine enables him to develop good sleep habits, which helps him fall asleep, stay asleep, and wake-up ready for the day.
The right amount of sleep
According to the Academy of Pediatrics, children one to two years of age should sleep 11 to 14 hours in every 24 (including naps) on a regular basis to promote optimal health. And children three to five years of age should sleep 10 to 13 hours per 24 hours (including naps) on a regular basis to promote optimal health.
Bedtime tips as he gets older
As your two-year-old grows, he will begin to sleep less during the day—which makes the nightly routine even more important. Making sure he still gets the recommended number of sleep hours per day will require you to make some changes to his schedule. The following tips and considerations will help you set and stick to a reasonable bedtime as he gets older.
- Transition from a crib to a toddler bed: Most toddlers move from a crib to a larger bed between the ages of two and three. This transition can be both exciting and scary for a child. Moving to a big kid bed can give him a boost of confidence. However, it can also lead to initial sleep problems as he adjusts to his new environment. He may struggle to go to bed at his regularly scheduled time, but stay consistent and stick to his routine, especially if you have recently added hours to his nighttime sleep schedule.
- Number of naps: If your toddler is napping less, you need to add the time lost from his daytime sleep to his nighttime hours. For example, if he normally sleeps 10 hours at night and he eliminates a one-hour nap, then add an hour to his nightly sleep. The total number of hours per day needs to stay the same for the recommended age range.
- Adjust the tuck-in time: As your child approaches his third birthday, he may be napping less, which means you need to adjust his bedtime. Changing the time at night is generally the way to go, especially if he has to get up at a set time in the morning for daycare or preschool. If you can, move his bedtime earlier right away. However, if you find that he is struggling to relax and fall asleep with this new change, consider making the adjustments in 15-minute increments. For example, if he used to go to bed at 9:00 p.m. when he napped twice a day, move his bedtime to 8:45 p.m. on day one, 8:30 p.m. on day two, 8:15 p.m. on day three, and 8:00 p.m. on day four. Within a week, he will have taught his body to go to sleep earlier, and he will be getting the recommended hours he needs each night.
- Change the nightly routine: Kids tend to get their “second wind” right before it’s time to hit the pillow, which makes it difficult to wind down and get ready for bed. Eliminating screens and physical activity at least one hour prior to bedtime will help your child prepare for sleep. And if you need a little help creating a routine, consider the three B’s for consistency: Brush, Book, Bed. Dim the lights, turn off any sound on electronics or televisions, and begin the three B routine about an hour before lights out.
About the author:
Sara Lindberg is a freelance writer focusing on parenting, health, and wellness. She is passionate about all things fitness and health and loves spending time with her husband, daughter, and son.
- “American Academy of Pediatrics Supports Childhood Sleep Guidelines.” American Academy of Pediatrics. American Academy of Pediatrics, June 13 2016. Retrieved August 22 2017. https://www.aap.org/en-us/about-the-aap/aap-press-room/pages/American-Academy-of-Pediatrics-Supports-Childhood-Sleep-Guidelines.aspx.
- “Brush, Book, Bed: How to Structure Your Child’s Nighttime Routine.” Healthy Children. American Academy of Pediatrics, November 21 2015. Retrieved August 22 2017. https://www.healthychildren.org/English/healthy-living/oral-health/Pages/Brush-Book-Bed.aspx.