Navigating Toddler Sleep - 2 Year Olds

Parenthood is full of milestones, and for many parents, sleep disruptions can be some of the most challenging moments. When your little one turns 2, you may notice that your toddler, once a good sleeper, suddenly experiences significant sleep disruptions. This is completely normal! However, some toddlers won’t hit this bump at all, while others find the transition into toddlerhood particularly tricky when it comes to sleep. During this phase, bedtime and naps can feel like an uphill battle.

But don’t worry—this is just a temporary and natural part of your toddler’s development. It’s a key milestone of toddlerhood—exciting but, at times, exhausting. In this blog, I’ll explain the causes of the 2-year sleep regression and share practical tips for navigating this challenging phase.

Is the 2 Year Sleep Regression real?

Although there’s no scientific evidence to suggest that all babies go through a sleep regression at a specific age, it’s common for toddlers to experience one around 24 months. However, sleep disruptions can occur at any age. The 2-year sleep regression is a phase when your toddler’s previously established sleep patterns may seem to unravel. Typically happening between 21 and 25 months, this regression can bring about increased night wakings, resistance to bedtime, nap refusals, and clinginess. While it’s tiring, this regression is a normal part of your child’s development, as they process a range of physical and cognitive changes.

So, what’s driving the regression? Several factors contribute:

Teething – The emergence of molars can cause discomfort and pain, disrupting sleep. Ouch! these are painful!

Growth Spurts – Rapid physical growth at this stage can impact sleep patterns.

Mental Leaps – Toddlers are going through significant cognitive development, learning new concepts like cause and effect, which can affect their sleep.

Separation Anxiety – As their awareness grows, toddlers may experience more anxiety about being apart from you, making bedtime harder.

While these changes are a natural part of your toddler's development, they can lead to some sleepless nights. But don’t worry—this regression is temporary, and with a few adjustments, you can help both your toddler and yourself navigate through it.

Creating a Calm Sleep Environment

Think of your toddler’s bedroom as a cozy, comforting retreat—a space where they feel safe, secure, and calm. Whether the room is small or large, creating a soothing sleep environment is essential for helping them settle at night. The space should be free of distractions, 100% safe, and simple—nothing too stimulating.

Here are some of the best ways to enhance their sleep space:

Blackout Curtains – A dark room promotes better sleep by blocking out external light sources that can disrupt their rest, especially during early evening or morning hours.

White Noise – A steady white noise machine can help mask background sounds and create a more peaceful sleep environment. This is especially useful if there are household noises, like early morning routines or other siblings, that might wake your toddler during lighter sleep phases.

Comfortable Bedding – Ensure their bed is cozy, with soft sheets and blankets, and their favorite stuffed animals or loveys to encourage relaxation and comfort.

Night Light – If you use a night light, choose one that’s dim and has red or amber tones to avoid interfering with melatonin production. White or blue lights can create shadows that may increase fear of the dark, so if your toddler requests a night light, keep it on the lowest setting with the right colour.

Tips for Navigating the 2-Year Sleep Regression

Start by pinpointing the cause of the disruption. Is it a developmental milestone (like teething or a mental leap), a change in routine, a new sibling, or a shift in their environment? Understanding the underlying issue will make it easier to tackle. Although the 2-year sleep regression can be tough, there are a variety of strategies to help your toddler get back to peaceful sleep:

1. Quality Time & Connection to Help with Separation Anxiety

Toddlers are discovering their growing independence, but they still crave emotional reassurance. Around this age, separation anxiety often peaks as their awareness increases. To help, spend extra one-on-one time with your child during the day. Even just 5-10 minutes of focused attention can make a significant impact on sleep—it’s a key piece of the toddler sleep puzzle. This quality time helps reinforce their sense of security and can ease separation anxiety at bedtime, when they experience the longest stretch away from you. Another helpful tip is to extend your bedtime routine by 5-10 minutes—slow things down! Make the routine feel less rushed, and use this time to nurture your connection, filling their "love bucket" before they settle down for the night.

2. Stick to a Consistent Routine

Consistency is crucial during any sleep regression. A predictable sleep routine signals to your toddler's brain that it's time to wind down. Stick to your bedtime routine as consistently as possible—whether that includes a bath, reading a story, or cuddling. This sense of familiarity and predictability provides comfort and stability. Offering choices along the way can also help shift their brain from resistance to cooperation. Let them pick which 3 books to read, let them turn off the light, or switch on the white noise machine. Giving them these small choices lets them feel empowered, while you remain in control. Keep those loving boundaries firm and ensure all their needs are met BEFORE putting them to bed and saying goodnight, so you can confidently uphold the boundary and minimise delay tactics. Follow through on your words—what you say, you do! Stay consistent with your actions!

3. Adjust Sleep Times & Schedules

As your toddler grows, their sleep needs can evolve. This may mean adjusting their wake time, nap lengths, and bedtime. You might need to fine-tune their schedule to help improve their sleep. For example, shifting their nap or bedtime by just 15-30 minutes can significantly impact their sleep quality, helping them get better rest over a 24-hour period. On average, 2-year-olds need about 11-14 hours of total sleep in a day (with 1-2 hours more or less also being typical). This range varies widely, as every toddler has unique sleep needs.

4. Night Time Fear

If your toddler wakes up crying or has trouble falling asleep, they may be dealing with nightmares or separation anxiety. Offer gentle reassurance and a calming voice to comfort them. Let them know you're nearby and help them feel safe and secure. A favorite comfort object, like a stuffed animal, can also provide extra reassurance. Keep in mind that not every intense cry at night is due to a nightmare—there may be other causes. For children under age 2, common triggers include an imbalance in their 24-hour sleep needs or sleep associations (such as needing help to fall back asleep), which can lead to these waking episodes. However, if the crying or fear persists, and especially if your child is over 2 and has developed a stronger imagination, nightmares may become more likely. check out my blog about nightmares vs night terrors.

5. Return to Sleep Training Basics and Address Sleep Associations

If sleep disruptions persist, it may be helpful to return to the fundamentals of sleep training. This could involve re-establishing independent sleep habits or using methods like gradual sleep training to support your toddler in falling asleep on their own.

6. Don’t Drop their Nap too Soon

It's very common around the age of 2 years old to fight naps or completely refuse to nap. Continue to offer the nap until they start taking it again, as it's normal at this age and often parents think it's time to drop the nap, but's it more likely too early. There are some toddlers that it may be time to drop the nap to get more settled nights, but don’t drop this nap too soon. If your toddler is under 3 and consistently resisting naps, try increasing their active playtime before the nap. If you try to drop it for 2 weeks and they are consistently melting down by 4-5 PM, they are likely not ready to give up this nap.

Bedtimes for Toddlers

Please note every toddler has unique sleep needs in a 24 hour period, this is just a typical guideline.

• 2-Year-Olds: Bedtime typically falls between 7:00 PM and 8:00 PM, with 10-12 hours of sleep per night. Average 11-14 hours total in 24hrs.

• 3-Year-Olds: Bedtime is usually between 7:00 PM and 8:30 PM, with 10-12 hours of sleep per night. Average 10-13 hours total in 24hrs.

Patience and Consistency

The 2-year sleep regression may feel overwhelming, but with patience, consistency, and the right strategies, your toddler will be sleeping soundly again before you know it. Every child is unique, but maintaining a consistent routine, offering a consistent response, setting loving boundaries, and creating a calm, soothing environment can help ease this phase with less stress.

If you're feeling stuck in the regression, schedule a quick chat and we'll tackle it together! Free 15 minute call.