Everything You Need To Know About Toddlers And Sleep
The toddler stage gives you a lot to look forward to. As your little one becomes more talkative, their personality will continue to blossom and they’ll seek out opportunities to assert their newfound independence. All of this, however, can come with more frequent bedtime battles.
While you can’t force your little one to sleep, you can set them up for success (and rest) by creating an environment that’s conducive to sleep and designing a routine around their changing needs.
At Harbor, we’re here to help you get as much sleep as possible. Our Toddler Sleep Guide compiles our team’s most helpful recommendations, covering everything from signs of overtiredness to navigating naptime refusal, and more.
Curious? Read on for five excerpts that will help you navigate the sometimes frustrating world of toddler sleep to unlock more restful sleep for the whole family.
1. Know what overtiredness looks like and its common misconceptions
It may seem counterintuitive, but overtiredness can actually make it harder for your little one to fall asleep. Recognizing when your little one is ready for bed is more complicated than it seems.
Many parents believe overtiredness can look like hyperactivity, irritability and fussiness, mood swings, and difficulty focusing. In reality, this is more likely caused by the second wind phenomenon. When we spoke with world reknown sleep expert, Dr. Judith Owens, she explained the second wind phenomenon as “the period of time an hour or so before our brains are ready to fall asleep when we have a surge of energy.”
The reason for this second wind is rooted in the circadian system. Our sleep drive builds throughout the day and becomes stronger the longer we’re awake.. “In order for us to be able to stay awake a bit longer close to bedtime, our circadian alertness drive kicks in,” she says. Parents will often interpret this second wind as their child being overtired. Rather than adjusting your routine to put your little one to sleep before they hit their second wind, “the answer is usually to wait until after that burst of energy subsides to put them to bed,” Dr. Owens explains.
Read the full interview with Dr. Owens here.
Learning to recognize when your toddler is overtired and responding accordingly, either by offering them a nap or adjusting your routine, can help create healthier sleep habits.
2. Learn how to navigate naptime refusal
As your little one becomes more vocal and learns to assert their independence (we’re all too familiar with the word “no”), they’ll likely refuse naps on occasion.
Harbor’s Toddler Sleep Guide offers 10 tips for navigating naptime refusal and fostering cooperation, like offering them choices in their routine and using positive reinforcement. Check out the complete guide for our infant care experts’ strategies for winning naptime battles.
3. Remember that sleep success at night starts during the day
Sleep supports your toddler’s physical growth, cognitive development, and emotional well-being. Your little one will need 11–14 hours of sleep per day, including 1–2 hours of daytime naps. If they’re overtired during the day, they’ll be more likely to have trouble sleeping at night.
That’s why sticking to a routine is so helpful. The predictability gives your toddler a sense of security and makes it easier for them to know when it’s time to wind down and prepare for rest. Harbor’s Toddler Sleep Guide includes two sample schedules that you can implement directly or use as a jumping-off point for your routine.
4. Naptime needs a routine, too
Slowly encouraging your little one to wind down can ease naptime resistance. Start by choosing gentle activities like reading a book or singing a song, then dim the lights, provide cuddles, and allow them to fall asleep on their own.
Remember, while you can’t force your child to sleep, you can create an environment conducive to rest and set them up for success!
5. Nurture your toddler’s independence through routines
Visual aids like a bedtime activity chart can help your toddler play a more active role in their bedtime routine. Harbor’s Toddler Sleep Guide includes a checklist that you can print out and encourage your little one to check off boxes for putting away toys, brushing their teeth, and more!
Grab Harbor's Bedtime Toddler Checklist here!
Offering choices can make it a bit easier to put the plan into action—do they want to read a book or sing a song? What pajamas do they want to put on? Is there a stuffed animal or comfort object they want to take to bed with them? Allowing toddlers to assert their autonomy can ease bedtime resistance and maybe even allow them to look forward to bedtime.
Want more?
Download Harbor’s Toddler Sleep Guide for 20-plus pages of actionable, expert guidance about toddlers’ sleep needs and strategies for developing a routine that supports the whole family.
