Toddler Sleep Regression & How to Survive It

Is your toddler suddenly fighting bedtime, waking up multiple times during the night, or refusing to take naps? If so, you are likely experiencing the dreaded toddler sleep regression. Many parents go through this challenging phase with their little ones when they’re around 12 to 18 months old. It’s a perfectly normal thing for children to go through, but it can majorly disrupt the sleep schedules of everyone in the house. That’s why we’re here to help you survive and conquer your toddler’s sleep regression with seven essential tips. These tips will get your little one (and you) back to resting peacefully:

• Establish a consistent sleep routine or schedule
• Create a comfortable environment for your toddler to sleep in
• Minimize external disruptions around bedtime
• Make sure your child is eating healthy meals
• Encourage lots of physical activity during the day
• Teach your child self-soothing skills
• Seek a professional opinion from a pediatrician or sleep specialist

Keep reading for a more detailed explanation of what sleep regression is and what you can do to help remedy it. 

What is toddler sleep aggression?

Toddler sleep regression is a phase that can occur in a child aged 12 months to 3 years old, where they start experiencing disruptions in their previously established sleep patterns. This phase is more than just a few days of poor sleep; it can last several weeks. It’s a normal part of a child’s development, though it can frustrate parents to have their previously-good little sleepers running around at all hours of the night. Common signs of toddler sleep regression include increased night waking, separation anxiety, nightmares, difficulty falling asleep, excess sleepiness during the day, and shorter naps.

Sleep regression in toddlers is often linked to developmental milestones such as language acquisition, cognitive growth, and physical development. As toddlers go through these milestones, their brains and body are busy processing and integrating new skills, which can disrupt their sleep. 

Tip 1: Establish a Consistent Bedtime Routine

One of the key strategies to handle toddler sleep regression is to create a consistent bedtime routine. A bedtime routine will create predictability and comfort for your toddler. Initiate the routine at the same time each evening, following the same steps/order of tasks. Your toddler will begin to associate the routine with sleep and subconsciously begin to wind down. 

You can allow your child to engage in this process by letting them pick out their pajamas, choose the book they want you to read, and let them pick out their bath time toys. These actions will grant them a sense of control, which can be empowering and reassuring while getting them used to a new routine.

Tip 2: Create a Comfortable Environment

One of the best ways to combat sleep regression is to ensure the place where your child sleeps is comfortable and feels safe to them. Make sure the room is dark, quiet, and at a cozy temperature. If your child is scared of the dark, place a nightlight by their bed or by the door of their room to reassure them. Introducing a comfort object, such as a favorite stuffed animal or blanket, can also provide a sense of security and familiarity, helping your toddler feel relaxed and fall asleep more easily.

Tip 3: Minimize External Disruptions Around Bedtime

While it makes sense to rile your toddler up right before bedtime to get their remaining bits of energy out, this can cause them to become even more hyper. When it’s 30 minutes to an hour before their bedtime, begin the winding down process. Avoid stimulating activities like watching TV or playing energetic games, and listen to gentle music or read a book. By maintaining this sequence of events nightly, you create a familiar pattern that signals to your child that it’s time to wind down, making the transition to sleep much smoother.

Tip 4: Ensure Healthy Eating Habits

Your child’s diet can significantly impact their sleep quality. Avoid giving your toddler sugary junk foods and caffeinated drinks close to bedtime. Throughout the day, focus on offering nutritious meals and snacks, including foods rich in sleep-promoting nutrients like magnesium and tryptophan.

Tip 5: Encourage Physical Activity During the Day

Engaging your toddler in physical activities during the day can help them expend energy and promote better sleep at night. Regular exercise supports the development of a healthy sleep-wake cycle. Encourage active play, such as outdoor games, dancing, or simple exercises. However, avoid stimulating activities close to bedtime as they may interfere with winding down for sleep.

Tip 6: Foster Self-Soothing Skills

Teaching your toddler self-soothing skills will help them fall asleep independently and self-settle during periods of sleep regression. For example, the “Ferber Method” encourages letting your toddler “cry it out” while actively fighting sleep or nap time. The method says that parents should check in on their child in increasingly longer intervals until the child falls asleep. Alternatively, the “Gradual Retreat” method is where parents sit with their child until they fall asleep, moving father and father away night after night. This method is great for kids who are dealing with sleep separation anxiety. 

Tip 7: Seek Professional Guidance

If your toddler’s sleep regression persists or becomes excessively disruptive, it may be wise to consult a pediatrician or sleep specialist. They can offer guidance, evaluate underlying issues, and provide tailored strategies to address your child’s sleep challenges. Professional support can be invaluable in ensuring you and your toddler get the restful sleep you both need.

Conclusion

Surviving toddler sleep regression may seem like an uphill battle, but you can navigate this challenging phase with the right strategies and patience. You and your little one can conquer toddler sleep regression together with consistency and the right approach. Stay positive, trust the process, and know that a good night’s sleep is within reach.