3-year-old sleep schedule and habits

How much should a 3-year-old sleep?

Three-year-olds need 10 to 13 hours of sleep each day, including naps. Sufficient sleep is important for healthy growth and development, and it improves behavior, increases energy, strengthens the immune system, and supports overall mental well-being.

Not all 3-year-olds nap during the day, and most children stop napping between ages 3 and 4. If your 3-year-old naps, it’s usually one nap lasting 60 to 90 minutes. If naps aren’t part of their routine, consider implementing rest time or quiet time, where they can read or play quietly in their room. This gives them a chance to unwind and reset.

For a 3-year-old, an ideal bedtime is between 7:00 and 8:00 p.m.

Signs of poor sleep

Challenging behavior can signal that your 3-year-old is not getting enough sleep. Common indicators of sleep deprivation include:

• Increased irritability
• Bring overly emotional
• Overactivity
• Trouble listening or following directions
• Difficulty falling asleep or staying asleep
• Unexpectedly falling asleep during the day
• Frequent yawning or rubbing their eyes

Examples of sleep schedules for 3-year-olds

Sample schedule 1

6:30AM: Wake up

12:30 to 2:00PM: Nap

7:30PM: Bedtime

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Sample schedule 2

7:00AM: Wake up

12:30 to 1:30PM: Rest time

7:00PM: Bedtime

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Sample schedule 3:

6:00AM: Wake up

1:00 to 2:00PM: Nap

8:00PM: Bedtime

Tips for restful nighttime sleep

• Let your toddler participate in the bedtime routine: This can mean offering two pajama choices and letting them choose or asking if they'd prefer to skip or be carried to bed.  
• Use visual or verbal cues to prevent meltdowns: Consider using "OK to wake" clocks, visual timers, and picture schedules. Give your toddler a five- to ten-minute warning before it’s time to wrap up play time and get ready for bed.  
• Incorporate outdoor play into your bedtime routine: This could be a walk around the block after dinner, sitting on the porch and reading a book, or having a picnic on the grass.
• Connect with your toddler during bedtime: It’s a great time to share a special song, talk about their day, and fill their emotional cup.
• Be consistent: Routines help toddlers predict the schedule. If a change is needed, communicate it ahead of time for a smoother transition.

Bedtime challenges for 3-year-olds

Toddlers experience a significant developmental leap in independence at this stage. They adjust to new milestones like potty training, rapid language development, starting preschool, or the arrival of a new sibling. These changes can lead to sleep disturbances, such as:

• Sleep regression
• Nightmares
• Night terrors

Strategies for a smooth bedtime routine

• Establish a consistent bedtime routine: Create a calming routine before bedtime to signal that it's time to wind down. This could include reading a book, taking a warm bath, or listening to soothing music. For some kids, having a visual schedule of the bedtime routine can be helpful.
• Create a peaceful sleep environment: Ensure your child’s sleep space is conducive to falling asleep. Remove toys and distractions and keep the room at a comfortable temperature. Blackout curtains and a white noise machine can also be helpful.
• Avoid screen time in the evening: Screens (TV, tablets, smartphones) should be shut off at least an hour before bedtime.  
• Include comfort objects: Offer your child a comfort object like a favorite stuffed animal, blanket, or lovey to hold during their bedtime routine. This can provide a sense of security at bedtime.
• Address nightmares or night terrors: If your child experiences nightmares or night terrors, offer comfort without overstimulating them. Reassure them they’re safe and gently help them fall back to sleep.

Example bedtime routines for 3-year-olds

Routine 1: Dinner, family walk, bath, bedtime snack, brush teeth, pjs, book, song, bedtime.

Routine 2: Dinner, 1:1 play, bath, brush teeth, pjs, book, listen to lullabies or a calm story, bedtime.

Routine 3: Dinner, play, bath, brush teeth, pjs, songs, bedtime.

If your child has trouble falling asleep, add heavy work play to their bedtime routine, such as pulling or pushing objects, jumping, climbing, or carrying weighted items. These activities help burn off any remaining energy before bed. Afterward, incorporate calming sensory activities like a gentle massage, rocking in a rocking chair, or applying calming lotion to promote relaxation for sleep.