Preventing sleep concerns (9) – toddlers 1 to 3 years

Toddlers are growing, learning and developing quickly. Understanding your toddler helps you bond with them, and the closer that bond, the easier it is to read their signals. At this age children often get frustrated when they cannot find the right way to tell you what they need.

By getting to know your toddler you will learn their cues and be able to support healthy sleep patterns. Even though toddlers want to be independent, they can also feel scared when they are separated from you, so reassurance is part of helping them settle.

Recognizing your toddler’s tired signs#

When your child is tired, they show signs that they are ready for sleep. If you learn to recognize these cues, you can help your child go to sleep at the right time. Children may also become overtired if they miss a morning or afternoon nap.

Tired signs in this age group can include:

• Clumsiness
• Clinginess
• Being grumpy, grizzling or crying
• Demands for attention
• Boredom with toys
• Rubbing their eyes
• Fussiness with food

Routines and environment help toddlers fall asleep#

Toddlers need a cue that tells them it is time to go to sleep. This is usually something in their surroundings, such as a dark room or having familiar objects nearby.

Some routines may be hard to keep up over the long term because they can create a negative sleep association. For example, cuddling or holding your toddler until they fall asleep can mean they later struggle to settle unless you cuddle or hold them. It is up to you to decide whether a particular routine is one you can keep maintaining.

Things that help create a good sleep environment include:

• A darkened, quiet space
• A bath at night
• Consistent, predictable bedtimes and wake times
• Quietness and less stimulation before bed (such as screens, television and boisterous play)
• Self-soothing objects, such as a soft toy or a special blanket
• Positive pre-sleep associations, such as reading, lullabies and settling your toddler where they usually sleep

Bedtime routines#

Bedtime routines help your toddler develop positive sleep patterns and behavior, and can prevent sleep problems. Regular daytime and bedtime routines help your toddler fall asleep and stay asleep, because they are predictable and calming and let your child know that sleep is coming.

Some things you can do:

• Keep the routine short – no more than 30 to 45 minutes
• Use the same relaxing activities before bed every day, such as a warm bath, a massage, reading stories or singing lullabies
• Create a calm, quiet, dark and warm space with no television or mobile devices

Use regular bedtimes, nap times and wake times to help your toddler develop a good sleep–wake rhythm. A consistent routine also means parents and caregivers are less likely to feel stressed trying to get children to sleep.

Daily patterns and play#

Active play during the day encourages positive sleep at night. Examples of play for toddlers include drawing, reading, singing, dancing, kicking a ball, running or walking, going to the park, and climbing and jumping.

Play is most effective when spread throughout the day. Reduce play in the evening and provide a quiet, dim environment so your child learns the difference between day and night. Watch for the first tired signs and put your toddler to bed when they are tired but still awake.

Mealtimes are an important part of the routine too. With a healthy, adequate diet your toddler has the energy for play, which in turn supports better sleep.

Helping your toddler sleep safely#

Safe sleep practices for this age include:

• Settle your toddler to sleep on their back
• Keep their head and face uncovered – a child should never be settled to sleep wearing a hat
• Make sure your toddler sleeps in a smoke-free environment
• Use a safe cot, and keep the whole sleeping area safe, including items within reach such as electrical appliances and blind or curtain cords
• Do not introduce a pillow until your toddler is at least two years old

Moving from cot to bed#

Once you notice your toddler trying to climb out of their cot, it is time to move them to a bed. This is usually between 2 and 3½ years of age, but can be as early as 18 months.

Make sure your home and your toddler’s bed are safe. Children should not have access to things like power points, blind or curtain cords and stairs, as they could hurt themselves if they get up during the night.

Regular health and development checks with a child health professional are also valuable. They give you a chance to identify and address any concerns early as your child grows.

Key points#

• It is up to you to decide whether you can maintain a particular sleep routine
• Bedtime routines help your toddler develop positive sleep patterns and can prevent sleep problems
• Mealtimes are an important part of the daily routine
• Make sure your home and your toddler’s bed are safe

Where to get help#