10 Tips Parents Use To Get Their Toddlers To Sleep
It seems that many of us parents are in the same boat when dealing with toddlers who have sleep issues. The good news is that there is plenty of techniques to try to solve any sleep problems your toddler is having.
So, if you are asking questions such as "Why is my toddler not sleeping through the night? or "Why does it take 2 hours for my toddler to drop off to sleep?" read on for 10 techniques other parents have used successfully to get their little one to sleep.
So, if you are asking questions such as "Why is my toddler not sleeping through the night? or "Why does it take 2 hours for my toddler to drop off to sleep?" read on for 10 techniques other parents have used successfully to get their little one to sleep.
Think About Bedtime From The Time They Wake Up
Wake up time - If you want your child to have an early bedtime it's best not to let them sleep too late. The wake up time of your child is very important because it will affect the time your toddler takes his daily nap and therefore his bedtime. Obviously your timings may vary a little but if your child is sleeping until 8am or later it means their nap will be later and therefore bedtime is likely to be later than 7pm.
Wear Them Out Throughout The Day
Research has shown that children who are physically active take less time to fall to sleep. Therefore it's important that your toddler gets lots of physical activity throughout the day. Think trips to the park, the playground, soft play for toddlers, and swimming. Even a trip to a toddler group is stimulating and means your toddler will be wandering about playing with different toys. If its raining and you're stuck in the house, put on some music and dance around or maybe do some active nursery rhymes such as head, shoulder, knees and toes. Try toget your toddler out and about during the day. Lots of exercise and fresh air is very helpful for a good nights sleep. Find 10 ways to tire your toddler out here.
Naps
Every toddler is different but many toddlers need or benefit from some kind of daytime nap until they are about 3 years old. Having a daytime nap helps toddlers to be alert, active and awake throughout the afternoon so that they have enough energy to tire themselves out for their night sleep. If a toddler doesn't have a nap there is a danger that they will over tire themselves and then find it hard to settle at night.
Don't let your toddler nap too late as then they will not feel sleepy at bedtime.
As a general rule toddlers of a 12 months to 2 years require 1 to 2 naps totalling 2 to 3 hours. A 2 year old requires at least 1 nap of about 1 to 2 hours.
Some 3 year olds may even need up to an hour's nap. However, make sure your toddler doesn't get more sleep than he/she needs in the daytime. When I was having sleep problems with my 2 year old, I found that cutting down his daily nap to 1 hour (I wake him up at this point) means that he drops off to sleep much more quickly at night.
Don't let your toddler nap too late as then they will not feel sleepy at bedtime.
As a general rule toddlers of a 12 months to 2 years require 1 to 2 naps totalling 2 to 3 hours. A 2 year old requires at least 1 nap of about 1 to 2 hours.
Some 3 year olds may even need up to an hour's nap. However, make sure your toddler doesn't get more sleep than he/she needs in the daytime. When I was having sleep problems with my 2 year old, I found that cutting down his daily nap to 1 hour (I wake him up at this point) means that he drops off to sleep much more quickly at night.
A Bedtime Routine
The bedtime routine is very important in helping your child become drowsy and leading them to sleep. Allow at least 1 hour after your child's final meal to follow a routine. Each family and child is different. Some children become relaxed by and after a bath, whereas other children become more hyperactive. Make the bedtime hour an hour to wind down. Here are some ideas:
- Start with some quiet play or a bath.
- Get them in their pajamas
- Small snack or drink of milk (could be given before the bath if you prefer). This is good to make sure they're not walking due to hunger/thirst in the night.
- Into to read lots of stories and books.
- Lie down to sleep
But my toddler still won't go to sleep what do I do?
So you've followed all the advice above and your toddler still won't go to sleep. Do not give up yet! Here are some more techniques to try.
Elastic Band Method
Use the elastic band method. Wait until your toddler is calm in his cot/bed and then move away from him. If he starts to get distressed, you come back and reassure him by touching him but not by making eye contact. As he becomes more settled move further and further away from his bed so he gets used to you not being there.
Cry and Check Method
Leave your child to drop off to sleep and check on them every 5 minutes if they cry. Not my favored approach but experts say this works after about 7 to 10 days. If you do intend to leave your child a good tip is to record your voice reading them a bedtime story and leave it playing for as long as they want. The sound of your voice should help calm your toddler.
Sleep Associations
Try and encourage new sleep associations. Sleep associations tend to start early on in life. Babies often fall asleep while sucking their thumb, being rocked, having a bottle or twiddling their hair. These are all sleep associations. Obviously some sleep associations are better than others. This is why some toddlers can't go to sleep unless being rocked or sleeping next to mommy or daddy. They need these sleep associations to fall asleep as they have become used to them as babies. You can encourage new sleep associations which are better for you and your child. Ideas include having a special toy to cuddle or a blanket to snuggle up against before sleep. A good bedtime routine is also part of developing healthy sleep associations. A recording of you reading a bedtime story while they drift off or a dimmed nightlight are other ideas.
Get Them Used To Being In Their Bedroom on Their Own
Another common toddler sleep problem that may require training is that a toddler won't sleep on his own in his room.
One method to help combat this problem make sure that he/she has time on their own in the room in the day. Let them play in their cot/ on their bed with toys and be comfortable on their own. Leave them for increasing amounts of time. You can keep an eye (so you can see them but they can't see you) with the door open if needed.
At bedtime start leaving them on their own for increasing periods of time. Do the bedtime routine and then say I'm just going to get a glass of water (I'll come and check on you in a few minutes). By increasing the time, you'll help increase their confidence of being on their own and asleep. I do this with my son I tell him, I've just go to tidy up and then I'll come in and check on you. The majority of times he falls asleep without me coming in and checking on him once. Sometimes it helps that they can hear you pottering around - they know you're there if needed. However, I can imagine other toddlers may get disturbed by this - it will depend on the child.
If they shout for you to come up, try responding. Tell them what you're doing and that you'll be in to check on them for a minute. If they get up, put them back to bed straightaway. Leave them again but make it a very short amount of time and again increase the time.
One method to help combat this problem make sure that he/she has time on their own in the room in the day. Let them play in their cot/ on their bed with toys and be comfortable on their own. Leave them for increasing amounts of time. You can keep an eye (so you can see them but they can't see you) with the door open if needed.
At bedtime start leaving them on their own for increasing periods of time. Do the bedtime routine and then say I'm just going to get a glass of water (I'll come and check on you in a few minutes). By increasing the time, you'll help increase their confidence of being on their own and asleep. I do this with my son I tell him, I've just go to tidy up and then I'll come in and check on you. The majority of times he falls asleep without me coming in and checking on him once. Sometimes it helps that they can hear you pottering around - they know you're there if needed. However, I can imagine other toddlers may get disturbed by this - it will depend on the child.
If they shout for you to come up, try responding. Tell them what you're doing and that you'll be in to check on them for a minute. If they get up, put them back to bed straightaway. Leave them again but make it a very short amount of time and again increase the time.
Make Sure Your Toddler Is Comfortable
Is your toddler comfortable when asleep? Sometimes moving a toddler from a cot into their own bed can help them sleep better. Make sure they are not too hot or cold too. Or hunger and thirst could keep them awake. Hunger and thirst is a reason why toddlers might be waking up in the middle of the night too.
Is the room dark enough? Some rooms let in lots of light from streetlamps or daylight. If your toddler is going to sleep in a light room it may be worth investigating blackout blinds to see if they help.
Is the room quiet enough? Again outside noise may distract and wake up dozing toddlers as they are nodding off to sleep. Try and soundproof the room as much as possible. The environment if very important when putting a toddler to sleep.
Is the room dark enough? Some rooms let in lots of light from streetlamps or daylight. If your toddler is going to sleep in a light room it may be worth investigating blackout blinds to see if they help.
Is the room quiet enough? Again outside noise may distract and wake up dozing toddlers as they are nodding off to sleep. Try and soundproof the room as much as possible. The environment if very important when putting a toddler to sleep.
Tips for If Your Toddler is Waking During The Night
If your toddler wakes during the night here are some possible actions to take.
- Put your child back in bed /see them in their bed. Comfort them, touch them but don't speak or make eye contact. Just comfort them until they go back to sleep or are settled enough for you too leave.
- If you don't mind them sleeping in with you, settle them in your room. A good tip is to get an air bed/mattress for them which can be put on the floor in your room for them to sleep on. This means that they won't be kicking you in the head in the middle of the night!
- If you would prefer they settle themselves back to sleep, make sure they can learn to settle themselves to sleep at the beginning of the night when they first go to bed. Then, they are more likely to settle themselves if they wake up in the middle of the night.
