How to manage 2-year-old sleep regressions

What are sleep regressions?

A sleep regression is a temporary setback in a child’s typical sleep patterns, often tied to developmental milestones at certain ages. Common signs include frequent night wakings, nap refusal, and difficulty falling asleep.

Large developmental or life changes often cause sleep regression in 2-year-olds. Many kids experience sleep regressions at this age, but a consistent bedtime routine can limit it to only a few weeks.

Developmental changes for a 2-year-old

• Physical development: At this age, toddlers become more active and can run, kick, and climb stairs.
• Language development: Kids significantly improve their language skills when they turn two, which can also disrupt sleep. This development phase may include delayed bedtimes, middle-of-the-night wakings, or more vocal resistance to bedtime.
• Social/emotional development: Toddlers become more independent and develop their opinions. They may also show a preference for which parent puts them to bed.  

Signs of sleep regression at 2 years

• Night wakings
• Skipping naps
• Resisting bedtime and naps
• Early wake ups
• Cranky and irritable during the daytime

Bedtime challenges for 2-year-olds

• Transition out of a crib
• Getting out of bed on their own
• Refusing bedtime and nap time
• Bedtime stalling
• Potty training or accidents
• Separation anxiety

Strategies for managing the 2-year sleep regression

• Implement consistency: Establish a consistent bedtime routine so your child relaxes before bedtime.
• Get fresh air: Take your child outside during the day when possible. Fresh air and exposure to sunlight can help regulate their circadian rhythm and help them fall asleep.
• Minimize daytime sleep: Pay attention to how much sleep your child gets during the day. Long naps can disrupt sleep cycles and make it harder for them to fall and stay asleep. If your child skips naps and seems tired during the day, consider moving bedtime to an earlier time.
• Create a comfortable sleep environment: Ensure your child’s sleep space is comfortable and conducive to sleep. Use lightweight cotton bedding, keep the room at a comfortable temperature, use blackout curtains to block out light, and a white noise machine to minimize outside noise.
• Limit screen time before bed: Avoid exposure to screens (TV, tablets, smartphones) for at least an hour before bedtime. Blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep.
• Encourage physical activity during the day: Physical activity expends energy and supports better sleep.
• Comfort objects: If your child has a comfort object (like a favorite stuffed animal or blanket), include it in their bedtime routine to provide a sense of security at bedtime.

How much should a 2-year-old sleep?

Toddlers between ages 1 and 2 should get 11 to 14 hours of sleep each day, including naps. Sufficient sleep improves health and behavior, increases energy levels, strengthens the immune system, and supports overall mental well-being.

Two-year-olds typically take one nap each day. Nap time is usually in the middle of the day and lasts for 2 to 3 hours.

What are 2-year-old wake windows?

Wake windows refer to the time your child is awake between naps. Wake windows for 2-year-olds are typically 4 to 6 hours. The best way to maintain a solid nap and wake window routine is to follow your child’s sleep cues and put them to sleep at the end of a wake window before they become overtired and irritable.

How long do 2-year-old sleep regressions last?

A sleep regression can last up to two weeks if you consistently implement healthy sleep habits. Without these habits, it can extend to six weeks or more.