1. Find Your Child’s Sleep “Sweet Spot.”

What’s That? It’s the time of night when your toddler seems drowsy but he/she isn’t overly tired or under-tired. The sleep sweet spot for toddlers is usually between 6-7:30 p.m.  

2. Keep Up the Routine.

Nighttime rituals are sacred and soothing to kids. Why? Because children find comfort in the expected. The routine doesn’t have to be long (or even include a bath), it just needs to be consistent and predictable. Dim the lights and play some music to let your child know that things are winding down.

3. Offer One Last Request (But Only One).

Some toddlers have classic FOMO and think they’re going to miss a late-night party if they go to bed. They will often stall by asking for another book, a drink, a snack, or a snuggle. The first few requests are often endearing, but by the 10th ask, you may be seeing red. By way of compromise, allow your toddler to ask for one final request before the lights go out. But That’s It! 

4. Drop the Midnight Snack.

Some kids wake up and want to eat in the middle of the night. This is usually a residual habit from babyhood. At this age, your child shouldn’t need any extra calories overnight (unless he/she has an underlying medical issue). Work on breaking the midnight snack habit. The dentist will thank you for this, as well, since it can be tough to remember to brush you child’s teeth after a middle-of-the-night nibble.

5. Don’t Skip the Nap If Your Child Needs One.

It may seem logical to start skipping your child’s afternoon nap in an effort to move bedtime up and to get your little one to sleep through the night. This, oddly enough, has the opposite effect. If your child gets overly tired, he/she may actually get “punch drunk,” and not want to sleep at all. 

6. Put a Lovey in the Crib.

Many kids enjoy having a “transitional object” in their cribs. This is an object that brings them comfort during the night. Examples include a stuffed animal or a blankie.

PediaTip: Make sure the stuffed animal doesn’t have any hard parts that can be chewed (or pulled off) and swallowed.

7. Have a Plan.

Figure out (with your partner) how to manage nighttime awakenings. Remember, toddlers (like babies and adults) sleep in cycles. They stir every 90 minutes as they enter a lighter phase of sleep, then naturally settle back into a deeper phase of slumber. 

The key is not to rush to your child’s side every time he/she whimpers or cries out in his/her sleep. Instead, see if your child settles on his/her own. It’s important for him/her to learn self-soothing skills. If you do go into the room, give your child a quick pat and a hug. Try not to pick him/her up or rock him/her back to sleep (no matter how tempting it might be).

8. Power Down.

Turn off all screens at least 1 hour before bedtime. Although TV might seem like a relaxing pastime, the blue light that emanates from the screen activates and energizes the human brain. Plus, the American Academy of Pediatrics discourages screen time in kids under 18-months.¹

9. Consider a Night-Light.

Some toddlers have vivid imaginations and develop recurring nightmares. A night-light may provide comfort if your child is “afraid of the dark.” 

10. Try a Reward Chart (When Your Toddler Gets a Bit Older).

Toddlers enjoy completing tasks and tracking their progress. When your toddler reaches 2.5-3 years, he/she may be able to understand the concept of a reward chart. To create a reward chart, write out the top 3-5 things included in your little one’s bedtime routine (taking a bath, brushing teeth, reading a book, playing music, turning off the lights, etc.). Every time a task if completed, put a sticker next to it. Once your child earns a certain number of stickers, let him/her pick out a prize (such as a bigger sticker or a small toy).

The Bottom Line

If your child continues to have trouble falling asleep or wakes up at night (despite the tips above), you may have to go back to the drawing board and do some full-on sleep training.

Get Wise (Again) About the Ferber Method and Other Sleep Training Programs.