Toddler Bedtime Routines Don’t Have To Be Stressful
Toddlers are the best. But they don’t always love bedtime.
I LOVE working with toddlers. Their individual personalities make for some fun sleep solutions.
Bedtime should not be something you all dread, but something to look forward to and enjoy.
Sleep doesn’t have to be stressful!
The Science:
Toddlers typically require about 11 to 14 hours of sleep each day, including naps. This sleep is crucial not only for their physical growth but also for cognitive development and emotional regulation. However, parents often face challenges such as bedtime refusal, night waking, and early rising during these years. So what do we do about it?
I don’t use traditional methods, such as cry it out, with any of my families. However, I wanted to note that traditional sleep training methods are absolutely not suitable for toddlers. Beyond 12 months, toddlers are developing a strong sense of self and require more emotional support. Methods that involve leaving a child to cry can feel distressing for both them and you. Studies suggest that approaches which foster security and responsiveness are more suitable for this age group, supporting a more positive developmental outcome. In my professional experience, respecting the individual needs of your toddler has much better sleep outcomes and offers a more long term impact.
Creating a Bedtime Routine:
I have provided some examples of what a bedtime routine may include for a toddler:
- Dinner and Pre-Sleep Nutrition: A light, nutritious dinner two to three hours before bedtime helps prevent hunger at night without causing discomfort. Avoiding sugary or caffeinated foods can prevent late-night energy spikes. I know toddlers can be picky - my 18 Months - 4 Years Guide has some great nutrition advice and sleepy snack ideas!
- Evening Activities: Engage in activities that promote connection in the hour before bedtime, such as drawing, looking at books or dancing around with some music on. These activities should not be overly stimulating but rather soothing and conducive to winding down. No screens as the blue light can inhibit melatonin production - this is required to fall asleep.
- Preparation for Bed: A warm bath (doesn’t have to be every night) followed by dressing in pyjamas and teeth brushing. These activities are cues that help a toddler understand that bedtime is approaching.
- Quiet Time: Spend the last few minutes before bed in dim lighting, reading a favourite story, cuddling, or listening to soft music. This quiet time should be used to settle down further, ensuring your toddler feels loved and secure as they prepare to sleep.
Dealing with Bedtime Resistance:
If your toddler resists bedtime, maintain a firm yet gentle approach. Consistency is key. A bedtime countdown can help signal the impending bedtime, and providing limited choices, like which pyjamas to wear or what book to read, can give your toddler a sense of control while keeping the routine on track.
Maintaining Consistency and Flexibility:
While consistency in the bedtime routine is crucial, it’s also necessary to be flexible when circumstances change, such as during travel or illness. Keeping elements of the routine intact during these times can help your toddler adapt more easily and return to normal more quickly. I have more detailed blogs on travel and illness.
Involving Your Toddler in the Routine:
Encourage your toddler to take part in the routine by making choices that affect their bedtime, such as which teddy to take to bed or which duvet covers to buy. This involvement can help make bedtime something they look forward to, enhancing their cooperation.
Conclusion:
An effective bedtime routine for toddlers doesn’t just help them sleep better—it strengthens your bond and supports their healthy development. By understanding and responding to your toddler's needs with a consistent and nurturing routine, you create a foundation of security and trust that benefits both sleep and overall well-being.
My 18 Months to 4 Years Guide will get you through the toddler years stress free. It covers everything from routine, common challenges, gentle settling methods, nutrition and behaviour - it’s just £9.99!
