Parenting
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I need help with my toddler sleep regression. What can I do?
Medically Reviewed Dr. Kaitlin Wiseman (Chief Medical Officer), Debbie Gerken (A Certified Pediatric Gentle Sleep Coach)
Written by Cradlewise Staff
It’s midnight. Your toddler is wide awake, singing the ABCs for the sixth time, and you’re doom-scrolling with one eye open. If that’s you, hi. You’re not alone, and you’re not doing anything wrong.
Toddler sleep can wobble even when your routine is solid. However, these bumps are usually temporary. With the right strategies, you can smooth them out.
In this blog, we’ll walk through the essentials to deal with toddlers’ sleep regression, sleep-hygiene that sticks, age-by-age tips (18 months–3 years), screens & sleep and when to seek professional help.
Besides, the blog also features insights from Dr. Kaitlin Wiseman, Co-Founder and Chief Medical Officer at Playhouse MD and Debbie Gerken, a certified pediatric gentle sleep coach, and founder of Sleep Like a Baby Consulting.
Why do sleep regressions happen in toddlers?
It can be unsettling when your toddler suddenly resists bedtime or starts waking more often. There are a few common reasons behind these sleep regressions. When you understand what’s happening, it can lift some of the worry and remind you that this phase is only temporary.
Growth spurts & language development
Toddlers’ brains and bodies are working overtime. New words, new skills, and motor milestones can temporarily disrupt sleep.
What to try tonight?
Give them extra time to practice during the day (stack blocks, sing songs), then keep bedtime calm and predictable so their brain knows it’s time to rest.
Separation anxiety
Feeling extra clingy at bedtime or after night wakings can be part of normal emotional development. The American Academy of Pediatrics (AAP) explains that separation anxiety commonly disrupts sleep in late infancy and toddlerhood and typically fades around the second birthday.
What to try tonight?
Use a consistent “goodnight script” (“I love you, I’ll see you in the morning”) and offer a comfort object like a small teddy or blanket. Keep check-ins brief and reassuring.
“ Parents should avoid increasing their presence at bedtime or during night wakings, (e.g., lying with the child until asleep, bringing the child into the parents’ bed, or providing extensive comfort interventions), since this reinforces dependence on external cues for sleep and increases the risk of persistent sleep difficulties and bedtime resistance in the long term.”
Nap changes, especially naps that are too late
As toddlers grow, their sleep needs shift. While naps are still important, the timing and length matter more than ever. A nap that runs too late in the afternoon or stretches on longer than usual can make it harder for your toddler to feel tired at bedtime. This often shows up as resistance, stalling, or those sudden “second winds” right when you’re hoping for calm.
What to try tonight?
Take a look at when your toddler’s nap ended. If it was close to bedtime, try adjusting tomorrow’s nap a little earlier or shortening it slightly. Tonight, keep the bedtime routine calm and consistent, even if your toddler seems less sleepy—this helps signal that it’s still time to wind down.
Big life changes
Toddlers thrive on routine, so any big shift can unsettle their sleep for a little while. Starting nursery, traveling, moving to a toddler bed, or welcoming a new sibling are all exciting (and sometimes overwhelming) changes. The NHS notes that these transitions often bring short-term sleep regressions, as your toddler adjusts emotionally and physically to their new reality.
What to try tonight?
Offer extra comfort and consistency. Keep bedtime rituals predictables, favorite pajamas, the same story, the same lullaby. If your toddler needs a little more reassurance, allow for some extra cuddles or a few minutes of gentle check-ins. This stability helps them feel safe while their world is shifting.
Nutrition and mealtime
What and when your toddler eats can make a big difference to sleep. A late or heavy dinner can delay the natural sleepiness that builds before bedtime, while going to bed hungry can lead to night wakings. Balanced, earlier meals and a small, calming bedtime snack if needed set the stage for smoother sleep. For inspiration, check out these easy toddler dinners for ages 1 to 3.
What to try tonight?
Check if dinner timing feels too close to bedtime. If it is, keep tonight’s meal lighter and offer a gentle snack, like banana slices or warm milk, before bed. Avoid sugary or stimulating foods late in the evening. This helps your toddler’s body feel comfortable and ready to rest.
In a nutshell, regressions aren’t parenting failures, they’re developmental, and they pass.
Most toddler sleep difficulties are brief when you protect routines, time naps well, and respond consistently at night.
Age-by-age guide (so you can skim at 2 a.m.)
Parents most often report bumps around 18 months, ~2 years, ~2.5–3 years but your child might skip one or sail through quickly.
18 month old sleep regression
Separation anxiety peaks for many children between 18–24 months; around this time many also shift from two naps to one. Both can disrupt nights temporarily.
What to try?
For a week, move bedtime a little earlier; protect a single early-afternoon nap; add extra connection in the day (peekaboo good-byes, predictable reunions) to ease separation stress.
21 month old sleep regression
For some families, the next challenge feels like a smaller aftershock: children are talking more, asserting their independence, and testing boundaries. At this stage, a parent’s most important job is setting healthy limits, something that helps the whole family thrive together.
What to try?
Keep bedtime rules warm but firm (e.g., “two books, then lights”).
2 year old sleep regression
Some 2-year-olds try to drop the nap too early or nap too late/too long. Both can delay bedtime.
What to try?
Keep one early-afternoon nap if they still crash some days. Instead of cutting the nap completely, try making it shorter or earlier.
2.5 year old sleep regression
Imagination takes off – hello, monsters and “what ifs.” Nightmares can start to appear in the preschool years.
What to try?
Try a simple “worry ritual” (draw the worry, crumple it, and pop it in a labeled “worry box”) plus a soft night-light if fears spike. Keep check-ins brief and reassuring.
3 year old sleep regression
The nap may fade, preschool starts, and feelings get big. Many children transition toward quiet time instead of daily sleep.
What to try?
When dropping the nap, shift bedtime earlier for a while; “bedtime fading” (moving bedtime earlier gradually).
What can you do tonight?
You don’t need to overhaul everything at once. Start with one or two of these, then layer more in over the week.
Dim the lights 60–90 minutes pre-bed
Begin a wind-down and lower household lighting in the final hour; young children’s melatonin is highly sensitive to evening light, which can delay sleep, and NHS guidance encourages dimming and device-off time before bed.
Run a calm, close-connection routine
Think Brush, Book, Bed! Predictable steps (toothbrushing, a short book, lights out) such as these reduce bedtime battles and cue sleep. The AAP suggests winding down ~30 minutes before the target sleep time and moving it earlier in small steps if bedtime is too late.
Debbie Gerken, the expert also highlights that, “It’s so natural to want to do anything to get your toddler back to sleep, whether that’s adding in extra bottles, bringing them into a parent’s bed if that’s not their norm, or creating new sleep associations that they don’t really want to continue long-term. While these quick fixes can feel like lifesavers in the moment, they often make it harder for a toddler to return to healthy, independent sleep once the regression passes.”
Offer a comfort object (age-safe)
For toddlers, it’s OK to sleep with a small teddy or blanket. However, ensure there are no choking hazards (buttons, pellets, loose ribbons). Comfort items can smooth night wakings.
Use a predictable “sleep script”
A simple, repeatable line or a consistent bedtime phrase such as “It’s sleepy time; let’s snuggle; I love you”. It signals that the routine is over and it’s time for sleep.
Optimize the room: cool, dark, quiet
Keep the bedroom dark, quiet, and comfortably cool; remove electronics from the room. White noise can help some children settle.
Don’t add new sleep crutches you don’t want long-term
AAP emphasizes that consistency is your friend; avoid introducing long rocking/drives if they weren’t part of your routine.
Micro-check-ins
If your approach includes checking, keep it brief and boring. Calmly return them to bed without negotiating because responding to every call-out can reinforce calling.
How screen time before bed affects toddler sleep?
It’s tough to avoid screens in daily life, but bedtime is when they cause the most trouble. A simple device curfew can make winding down easier and help your toddler drift off to sleep more smoothly.
Start a 60-minute device curfew.
As per AAP’s guidance, it is advised to keep TVs, tablets, and phones out of the bedroom and power down at least an hour before lights-out.
Park devices & switch to low-stimulation winding-down.
Make a charging “parking spot” outside bedrooms and swap to paper books, audiobooks, or quiet play. Research in the Journal of Pineal Research highlights that preschoolers’ melatonin is suppressed even by relatively dim evening light, so dimming the environment in that last hour helps.
Why does it matter?
Across more than five dozen studies reviewed in the AAP journal Pediatrics, more than 90% of the results found that more screen use is associated with later bedtimes and shorter sleep in children.
When to seek professional help?
If you see any of the below, loop in your pediatrician/General Practitioner. These aren’t “bad parenting” signs, they’re medical clues worth a look.
- If you notice loud snoring or pauses in your toddler’s breathing, it’s worth checking with your pediatrician. Sometimes these point to conditions like sleep apnea that benefit from early attention.
- Consult your GP if night terrors happen several times a night or most nights.
- Possible medical contributors (worth treating because they fragment sleep):
- Allergic rhinitis (blocked/runny nose, itchy eyes) can make sleep and concentration difficult.
- Reflux/GORD is common in younger children; persistent cases need review.
- Eczema itch – itching often disrupts sleep; pediatric tips can help, and your doctor can adjust treatment.
- Your gut says something’s off. Trust it; talk with your pediatrician/health visitor.
Conclusion
You’re doing a great job. Toddler sleep regressions feel endless at the moment, but they do pass. Keep routines predictable, add comfort, and protect your own rest where you can. If problems persist or look medical (snoring, breathing pauses, unrelenting insomnia-type patterns), bring your clinician in – that partnership is part of good sleep care.
FAQs
Q: 1. How is “sleep regression” different from insomnia?
A: Regressions are short-term, often tied to development (language bursts, separation anxiety). Insomnia is a pattern of difficulty falling/staying asleep that persists for months and disrupts daytime function – that’s when to involve your clinician.
Q: 2. How long does toddler sleep regression last?
A: Toddler sleep regressions are temporary, usually lasting 2–6 weeks depending on the cause. With consistency and comfort, most children naturally return to their normal sleep patterns.
Q: 3. Should we try melatonin?
A: Use behavioral strategies first. Talk with your pediatrician before using melatonin for kids; products vary and it’s not a fix for routines.
Q: 4. Do night lights (or bright rooms) affect toddler sleep?
A: Young children are especially sensitive to evening light; even low-intensity light before bed can strongly suppress melatonin. Keep the hour pre-bed dim, and if you need a night light, use the dimmest possible and place it away from eyes.
Q: 5. Are white-noise machines ok?
A: Yes, for many families. Calm music or white noise can help some children settle; keep volume low and device safely out of reach.
Q: 6. Should I cut the nap during a regression?
A: Usually no – but time the nap. Aim for earlier daytime naps and avoid naps too close to bedtime, which can delay night sleep.
Q: 7. What if my toddler has repeated night terrors?
A: Night terrors are usually harmless and kids don’t remember them, but see your doctor if they happen often or several times a night.
Sources:
- Impact of growth spurts on toddler’s sleep. NHS.UK. “Your toddler’s sleep at… 2-3 years”
- Sleep troubles due to separation anxiety. AAP. “Separation Anxiety & Sleeping Trouble in Young Children”
- Bedtime fading. Raisingchildren.net.au. “Bedtime fading: earlier bedtimes for babies and toddlers”
- Sleep routines. NHS. “Sleep routines for toddlers and children”
- Winddown routine for toddlers. AAP. “Brush, Book, Bed: How to Structure Your Child’s Nighttime Routine”
- Importance of consistency. AAP. “Toddler Bedtime Trouble: 7 Tips for Parents”
- Screentime recommendations. AAP. “Healthy Sleep Habits: How Many Hours Does Your Child Need?”
- Sensitivity to Melatonin. Journal of Pineal Research. “High Sensitivity of Melatonin Suppression Response to Evening Light in Preschool-Aged Children”
- Impact of digital media on sleep. AAP. “Digital Media and Sleep in Childhood and Adolescence”
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