Creating a bedtime routine for an energetic toddler can be quite the challenge. Luckily there are techniques that you can employ to help bedtime run as smoothly and calmly as possible. First, however, you will have to determine what time you should put your child to bed.
Method 1 of 3:
Determining Your Child’s Bedtime
1Keep your child’s sleeping needs in mind when creating your bedtime routine. Toddlers are busy and use a lot of energy during the day, so most of the time they crash at night. Children between the ages of one and three generally need 12 to 14 hours of sleep each night. They also generally will take one nap during the day when they are 18 months of age.
- Children who are three to six generally need between 10 to 12 hours of sleep each day.
2Make sure your child is getting enough sleep. Consider how long your child typically naps during the day and do the math to make sure that your child is getting enough sleep each day and night.
- For example, if your 2-year-old child typically takes a 2-hour nap, put them to bed with the idea that they will sleep for 10 to 12 hours at night. If they typically wake up around 7:30 am, that means they should go to bed between 7:30 and 8:30 pm. For most toddlers, the optimal awake time is between 4 and 4 ½ hours. So if a child wakes up from a nap around 3:00, they should be ready for bed between 7:00 and 7:30.
3Keep track of your child’s sleeping patterns if you are not sure when you should be putting your child to bed. If you are unsure about what your child’s ideal bedtime is, spend a week observing his sleep patterns. Write down every nap he takes and how long it lasts. Track the time your child goes to bed, when he actually falls asleep, and the time he wakes up. Use this schedule to look for any patterns, such as tantrums or meltdowns at a certain time of day every day, a hard time falling asleep or waking up in the morning, or if he is cranky the day after having a poor night’s sleep. With patterns recognized, you can target where to improve his sleep.
- For example, if your child has a hard time falling asleep at night, consider moving his nap to earlier in the day. If he is groggy in the morning, put him to bed earlier.
4Make minor adjustments to the time when your child is supposed to be in bed. Once you understand your child’s sleep needs, it may be tempting to switch them to the correct bedtime right away. However, for most toddlers, this plan will backfire and create difficult nights for both you and your child.
- Slowly make your way to the proper bedtime for your child. Put your child to bed 15 to 20 minutes closer to their regular time every few nights until you reach the ideal bedtime.
Method 2 of 3:
Creating a Routine
1Plan out your child’s bedtime routine. No matter what time you put your child to bed, if they aren’t calm and ready, they may have a restless night and a hard time going to sleep. Establishing a bedtime routine helps children wind down after a busy day and helps them know what is coming next, so that being put in bed isn’t a surprise. Try to make sure that your child’s bedtime routine happens at the same time each night (once you have determined what time your child needs to go to sleep) to create a strong sleep pattern.
- An example of a bedtime routine may consist of taking a bath, putting on pajamas, snuggling up to read a book, singing a song, and then getting in bed.
2Keep your child’s environment relaxing. Throughout the entire bedtime routine, keep the lights low, turn off electronics, and use a soft, calming voice to create a serene environment. Have your child participate in calming activities, as described in the next step.
3Stick to calm activities. Some parents think that rough housing with their child before bedtime will help to tire the child out. However, riling your child up may actually keep your child up longer. Instead, promote calm activities like:
- A warm bath. Warm baths can have a soothing and calming effect. Designate enough time for your child’s bath to make it as relaxing as possible so that you do not rush your child.
- Cozy pajamas. Choose pajamas made of cotton or another soft material that will be both comfortable and breathable.
- A great bedtime story. Choose a story that focuses on a tale about bedtime or nighttime.
- Goodnights and good night kisses. Make sure to give your child a goodnight kiss. However, set a limit on the number of kisses she gets, or else saying goodnight could drag on.
4Consider giving your child a snack before bed. Giving your child a small snack with protein and carbs, such as a piece of cheese or slice of bread, will help make him sleepy and keep his blood sugar at a consistent level for a good night’s sleep.
5Get your whole family involved in the bedtime routine. If you are co-parenting, work with your partner to create a stable routine that both of you can stick to. If you have older children, work with them to create their own bedtime routine that will also help to get your little one into bed.
6Give positive reinforcement when your child sleeps through the night. If your toddler falls asleep on time and sleeps through the night, she will most likely wake up when you have planned for her to wake up (about 12 hours later). When she wakes up after she has slept through the night, greet her with praises for sleeping through the night.
- Her reward can be an extra kiss or hug, or an extra couple of minutes doing her favorite activity during the day. She could also get a treat at breakfast.
Method 3 of 3:
1Consider changing the routine if necessary. It can take a few weeks for a child to completely adjust to a new sleep schedule. If your child is still having difficulty adjusting, consider revamping the bedtime routine. Try changing the order of your routine, or trying a different bedtime.
2Tell your child that you will not be far away. For toddlers who do not like being left alone in the room and use this excuse to delay sleeping, you can curb this behavior by firmly telling your toddler that after you kiss her goodnight, you will leave the room but that you will leave the door slightly open in case she needs you. Some toddlers do get upset and cry or yell for you when you leave the room. It is okay to return to your toddler’s room, but only stay for a brief while.
- The purpose is to not let your toddler get used to your presence in order for her to sleep. What you are aiming at is for your toddler to set a bedtime routine for herself. Some parents may disagree but as they say, it gets worse before it gets better. When you consistently show your toddler the kind of bedtime routine she needs, she will eventually learn the routine and fall asleep on her own at the designated time.
3Do not cuddle if you do return to your child’s room. If your toddler continues to be upset or won’t stop crying, stay with her for a while but make it “boring”; don’t cuddle with your toddler and don’t start a conversation.
- Sit quietly and, try to stay for as little a time as possible. Just continue to reassure your toddler that you will visit and check on her again after some time; and make sure that you do in fact check on her.
4Resist the urge to cater to your toddler’s complaints and protests. If your toddler says that she is not sleepy, don’t argue and don’t validate his protest. Simply tell her that it’s bedtime and then continue through the process of the bedtime routine you have set up.
- If your child gets out of bed and leaves her room, don’t get upset. Instead, calmly take her back to her room and tuck her in again. Remind her that it is bedtime. If you leave the room and she stays in bed, check in on her after a couple of minutes. If she is in bed but still awake, praise her for staying in bed, and then leave the room again.
5Consider seeking professional help. Within a few weeks, your child should be falling asleep fairly easily. If it continues to be an issue, talk to your child’s pediatrician for their recommendations and to see if other issues, such as apnea or restless leg syndrome, could be affecting your child’s sleep habits.Advertisement
- Give your child a stuffed animal or blanket to sleep with to keep them warm and comforted.
- If you find your toddler still sitting up in bed when you check on her again, just keep tucking her back to bed. Repetition and consistency work best when training your toddler for bedtime rituals.
- Finding the right bedtime for your child is a constant battle as your child grows and his sleep needs change. By understanding how much sleep your toddler actually needs and slowly moving to the ideal time, your toddler can have a pleasant bedtime and wake up refreshed and happy in the morning.