A Guide to Toddler Sleep Patterns

Highlights

• Sleep is crucial for your toddler’s growth and development.
• Children have different sleep cycles than adults, with lighter and less regular sleep.
• The amount of sleep your toddler needs can vary from child to child and change over time.
• A regular sleep routine is key to ensuring your child gets enough rest.

In This Article

• Why is sleep important for my child?
• How do child sleep patterns differ from adult sleep patterns?
• What is a normal sleep pattern for my child?
• How can I make sure my child is getting enough sleep?
• Common sleep disorders in children

Why is sleep important for my child?

Getting a healthy night’s sleep is important for your toddler’s growth and development. Good sleep helps keep your child healthy and gives them the energy to:

• Learn new things
• Socialize
• Manage their emotions
• Remember things
• Concentrate on things
• Fight off illness

If your child does not get enough sleep, it can negatively affect their health and well-being. Sleep is essential for both physical and emotional health. Without enough sleep, your child may have difficulty managing their emotions, learning, and concentrating. Poor sleep can also affect your child’s overall mood, causing them to become irritable and possibly resulting in behavior problems.

Additionally, insufficient sleep during childhood can have long-term consequences, including an increased risk of:

• Mental health problems
• Unhealthy weight gain
• Struggling in school

Thus, making sure your child gets enough sleep is important not only for their immediate well-being but also for their future development and mental health.

How do child sleep patterns differ from adult sleep patterns?

When we sleep, we go through cycles of light and deep sleep. Children, however, have shorter and lighter sleep cycles compared to adults. During deep sleep, a child will usually breathe steadily and remain still, but in lighter sleep, they might be restless, move around, or even wake up.

In infants, the sleep cycle lasts between 20 to 50 minutes, and they spend about half of their sleep in light sleep. In contrast, adult sleep cycles last around 90 minutes, with much less time spent in light sleep.

As your child grows older, their sleep patterns will start to resemble adult patterns. By the time they are 3 years old, only a third of their sleeping time will be in light sleep. By the time your child turns 5, their sleep patterns will become very similar to those of adults, with more time spent in deep sleep and less time in light sleep.

What is a normal sleep pattern for my child?

Sleep patterns will change as your child grows. They may wake and sleep at different times due to various factors, such as learning to socialize, developing motor skills, and changes in their daily routine (e.g., starting daycare or preschool).

Here is what to expect based on your child’s age:

Younger than 1 year

Your infant may spend 12 to 18 hours asleep each day, which includes:

• 1 to 5 daytime naps
• 6 to 12 hours of nighttime sleep

It’s normal for your baby to wake up at least once during the night. Each sleep period may last around 2 hours. As your baby grows, they will need fewer daytime naps and will start sleeping for longer periods at night. They will also begin to settle themselves back to sleep.

1 to 3 years old

Your toddler should sleep for a total of 11 to 14 hours every day, including:

• 1 to 2 daytime naps of 1 to 3 hours
• 10 to 12 hours of sleep at night

It’s common for toddlers to wake up at night, and they may need help getting back to sleep.

3 to 5 years old

Your child should get 10 to 13 hours of sleep. At this age, they may nap once a day or stop napping altogether. If your child is still napping, that’s completely normal, as different children outgrow naps at different times.

As your child approaches 5 years old, they will develop a more regular sleep pattern, rest less during the day, and wake up less frequently during the night.

How can I make sure my child is getting enough sleep?

If your child is having trouble sleeping, it could be because of several factors:

• Illness or health conditions
• Changes in their bedtime routine or sleep environment
• Not enough physical activity or healthy food
• Easily distracted
• Struggling with creative play
• Irritable or grumpy behavior
• Poor behavior or emotional management

If you notice any of these signs, it may be an indication that your child is not getting enough sleep. If you’re concerned, you can always visit your doctor for advice.

Here are several tips to help your child build good sleep habits:

Establish a sleep routine

Regular times for going to bed and waking up help your child’s body follow a consistent sleep pattern. A calming bedtime routine can help your child fall asleep faster and sleep better. Here are some activities to include in your child’s bedtime routine:

• Cleaning their teeth
• Having a warm bath
• Getting dressed in pyjamas
• Reading a bedtime story

Create a safe sleep environment

Your child’s sleep space should be comfortable and free of distractions. Make sure their room is cool, dark, and quiet. If your child needs a nightlight to feel comfortable, choose a red light, as it’s less likely to disrupt their sleep.

Spending time with your toddler before bed can also help them feel safe, loved, and calm. You can:

• Give your child a gentle massage
• Sing softly to them
• Cuddle with them before they sleep
• Comfort them if they need it

Watch for cues

Your toddler might not realize when they’re tired. Keep an eye out for signs that they need to sleep, such as:

• Seeking comfort from you
• Staring
• Rubbing their eyes
• Feeling grumpy
• Yawning
• Crying
• Jerking their arms or legs

These are all signs your child is ready for sleep.

Keep active

Getting outside and staying active helps regulate sleep patterns. Children who don’t get enough natural light or physical activity during the day may have trouble falling asleep at night.

Things to avoid

To help your child get enough sleep, avoid these things close to bedtime:

• Watching scary shows or movies
• Rough play or excessive activity
• Drinking caffeine (coffee, tea, cola)
• Using electronic devices for at least 1-2 hours before bed (since blue light can disrupt sleep)

Common sleep disorders in children

Some common sleep problems in children include:

• Waking up frequently during the night
• Sleepwalking
• Nightmares and night terrors

While many children grow out of these issues, they can become more persistent and may require professional attention. If you’re concerned about your child’s sleep, it’s important to speak to a healthcare provider.

Waking and Settling

It’s normal for toddlers to wake up at night, but if they are waking up more than three times, staying awake for extended periods, or having trouble settling to sleep, it may be a sign that something else is affecting their sleep. In such cases, consulting a doctor or child health nurse is recommended.

Sleepwalking

Sleepwalking is common and typically occurs in children between ages 4 and 8. Most children outgrow it, but it can still be a concern for safety. If your child sleepwalks:

• Lock doors and windows at night
• Do not attempt to wake them while sleepwalking
• Stay with them to ensure they stay safe

Nightmares and Night Terrors

If your child has nightmares or night terrors, they may wake up suddenly, distressed or unable to recognize you. To comfort your child:

• Talk gently to them about their nightmare
• Stay with them until they fall back asleep
• Set up a nightlight for reassurance

If your child is going through a stressful change, such as potty training, consider delaying it to help your child stabilize their sleep patterns.

Restless Leg Syndrome

Restless leg syndrome can cause discomfort in your child’s legs during rest, impacting their sleep. If your child is complaining of leg pain or discomfort, consult your doctor to address the issue.

Tools and Assistance

If you are concerned about your child’s sleep patterns, there are resources available to support you. Consulting with a pediatrician or sleep specialist can help you develop a plan for managing sleep problems. In addition, sleep training books and local parenting support groups can offer helpful tips for getting your child to sleep better.