One of the best things you can do for your toddler is to follow a 2 year old sleep schedule.
Toddlers are on the go all day long and they use up so much physical and emotional energy. That means getting enough sleep is really important for your 2 year old.
Once your little one is on a consistent sleep schedule, he or she will sleep better and also be happier.
It took me a while to learn this as a mom. However, when my son turned 1 year old, I realized he needed a daily routine and sleep schedule.
After we began a consistent bedtime routine and nap schedule, we all slept well at night. It was so nice for all of us to be able to sleep through the entire night again!
So let’s get into all the details and tips for getting your 2 year old on a sleep schedule.
How long do 2 year olds sleep?
The recommended amount of sleep that a toddler needs is around 12-14 hours of sleep time within a 24-hour period. This includes nighttime sleep and daytime naps.
For example, your 24 month old may take a 1 hour nap and sleep for 13 hours at night time.
As your 2 year old grows, they will probably drop their afternoon nap after 28-36 months. Then their sleep will only come from night time sleep.
Should 2 year olds nap?
It depends. Your 2 year old no longer needs a morning nap, but they may need to take an afternoon nap.
If your toddler is having trouble falling asleep at night and having sleep problems, they may be getting too much sleep during the day.
You could push your 2 year old’s bedtime up to a later time. However, if you want to keep the same bedtime, you can drop nap time or have your toddler take shorter naps.
Another thing to look out for is how tired your 2 year old gets in the afternoons. If your toddler is extremely tired and grumpy in the afternoon, they probably need a nap.
But if your toddler is able to push through and not get tired until bedtime, then it’s okay to drop the afternoon nap. A good way for toddlers to get rest without napping is to have a quiet time in the afternoons instead.
What time should 2 year olds go to bed?
One of the best ways to start a sleep schedule is to simply start with a consistent bedtime. Establishing healthy sleep habits will help your 2 year old fall asleep faster and for longer at night.
Before you decide on a bedtime, ask yourself these questions.
- How many hours of sleep does your 2 year old need?
- When does your toddler wake up from nap?
- How long does your toddler nap?
- What time do you want your toddler waking up in the morning?
- What time do others in the house go to sleep?
After you have answered these questions, you’ll be ready to pick the right bedtime. You’ll want to aim for the ideal time of between 7-9. The exact time that you choose will depend on your family’s routine.
Any time before 7 is too early and after 9 is too late.
If you put your child to bed in the early evening, he will become an early riser the next day. However, if you put your child to bed too late, you’ll deal with an overtired child who will not get deep sleep at night.
Be sure to stick with a consistent routine each night and stick to a regular bedtime so that your child will be able to get into a circadian rhythm. Once a bedtime is established, start having a consistent wake up times and nap times with a daily schedule. These habits will help your toddler become a good sleeper.
Sample Schedules
24 month old sleep schedule with nap
This is an example daily schedule that includes an average of 13 hours of total sleep. There is a 2 hour nap in the early afternoon once the 24 month old has been awake for 6 hours.
Then there is about a 5 hour wake window between nap and bedtime. The 24 month old will get 11 hours of night time sleep.
Of course, this schedule is flexible. You may find that your toddler needs more or less sleep time.
7:00 A.M. – Wake up for the day
Breakfast, play, errands, activities, lunch, chores
1:00-3:00 P.M. – Afternoon nap
Snack, play outside, read books, play time, dinner, bath
7:30 P.M. – Start bedtime routine
8:00 P.M. – Toddler is sleeping
28 month old sleep schedule with nap
This example schedule is 11 hours of sleep at night and 1 day time hour of sleep.
If your 28 month old is having trouble going to sleep at their regular bedtime, try shortening the afternoon nap from 2 hours to 1 hour or even 45 minutes.
It all depends on your family and your child. Try different times until you find the right one.
7:00 A.M. – Wakes up for the day.
Play quietly, breakfast, read books, errands, play date, learning activity, chores
Lunch, play outside
2:00-3:00 P.M. Afternoon nap
Snack, table activity, play independently, dinner, bath
7:30 P.M. – Start bedtime routine
8:00 P.M. – Bedtime
32 Month Old Sleep Schedule Without Nap
This example schedule is 12 hours of sleep at night.
8:00 A.M. – Wakes up for the day.
Play, breakfast, read books, errands, play date, learning activity, chores
Lunch, play outside
2:00-3:00 P.M. Quiet time
Snack, table activity, play independently, dinner, bath
7:30 P.M. – Start bedtime routine
8:00 P.M. – Bedtime
2 Year Old Sleep Tips
1. Use a bedtime routine chart.
Since toddler’s usually don’t know how to read, a visual bedtime chart is really helpful to have. Plus, the chart helps your toddler take charge of their bedtime routine.
They are at the age where they are wanting more independence.
Instead of you as the parent telling your child what to do next, your toddler can look at the chart to know what to do. This will lessen some of the power struggle right before bed.
Read a book as a reward for following their bedtime routine and share a few snuggles.
2. Make sure the bedroom is the right darkness/brightness.
During the summer, a toddler’s room may not be dark enough because the sunlight is still streaming through at bedtime. The answer to this is room darkening curtains (affiliate link) so there isn’t too much sunlight coming in.
Also, during the winter months, your toddler’s room may be too dark. If your child has a fear of the dark, this will cause your child not go to sleep. Having a night light in their room will help tremendously.
3. Keep bedtime as peaceful as possible.
This is the time of day that your toddler needs to wind down. Here are some tips for keeping bedtime calm and helping your child transition into sleep.
- Avoid screen time before bedtime. This will help eliminate bad dreams.
- Talk in quiet, calm voices.
- Read a book as a reward for following the bedtime routine.
- Sing a calm bedtime song to your child after they are tucked in.
4. Stay consistent and firm.
A consistent sleep schedule will help all toddlers but especially those who may be developing two year old sleep regression. The best way to get better sleep is to stick with a regular sleep routine.
Clearly teach your expectations to your child. Using a bedtime chart will help with this. Then follow through every single night. That way your child gets used to the routine.
It’s also important to stay firm. When your child gets out of bed, put them back in bed and let them know they need to stay in bed. If they don’t stay in bed, clearly state the consequences.
Another way to motivate your toddler to stay in bed is to use rewards. They could earn stickers for every night that they stay in bed and receive a reward after one week.
All of these tips will help your 2 year old sleep better at night, and you will too!
Overwhelmed at home? Have a clean house, dinner on the table, and family time with the free BALANCED MOM CHECKLIST!
