If toddler sleep feels like one of the hardest parts of parenting, you’re far from alone. Every family approaches bedtime differently, and decisions about sleep training are deeply personal. But sleep experts agree on one thing: consistency makes a tremendous difference.
Summer has a way of turning routines upside down. Later sunsets, vacations, barbecues, and older siblings staying up later can make bedtime feel optional. Your toddler notices those changes, too. While the season may be more relaxed, their need for sleep hasn’t changed.
According to the National Institutes of Health, toddlers need 11 to 14 hours of sleep over a 24-hour period. When bedtimes become unpredictable, many toddlers struggle to fall asleep, stay asleep, or settle back down after waking during the night.
You’ve tried the white noise machine. The night light. Maybe even bringing them into your bed. If your toddler is still waking, Jessica Berk, sleep consultant and creator of The REST Method at Awesome Little Sleepers, says it’s time to return to the basics.
Start With Consistency
“The first place to look is your bedtime routine,” Berk says. “When your toddler knows exactly what to expect, their little nervous system can relax.”
A predictable routine doesn’t have to be complicated — it simply needs to happen in the same order every night.
A simple bedtime routine might look like this:
- Put on pajamas.
- Brush teeth.
- Brush hair.
- Read two books.
- Sing one song.
- Give hugs.
- Lights out.
The goal isn’t perfection. It’s predictability.
Teach the Skill of Falling Asleep
One of the biggest milestones in healthy toddler sleep is learning to fall asleep independently. Berk says this is a skill, much like learning to ride a bike or use a spoon. Every child learns at a different pace, so there is no one-size-fits-all approach.
You can support independent sleep by:
- Keeping your toddler’s room comfortably cool.
- Using white noise to create a consistent sleep environment.
- Removing toys or other distractions from the bed.
When children learn to fall asleep on their own at bedtime, they’re often better equipped to settle themselves if they briefly wake during the night—which is a normal part of sleep for everyone.
If Your Toddler Wakes During the Night
Night wakings can happen for many reasons. Sometimes bedtime has drifted too late or become inconsistent. Other times, children have come to expect a parent’s presence in order to fall back asleep.
If your toddler wakes, Berk recommends responding in a calm, predictable, and intentionally uneventful way.
- Quietly walk your child back to bed.
- Keep your words brief: “It’s still nighttime. Back to sleep.”
- Avoid turning the wake-up into extra playtime, conversation, or cuddles.
The message stays the same every time: nighttime is for sleeping.
The Takeaway
Healthy toddler sleep isn’t built in one perfect night — it’s built through small, consistent habits repeated over time.
Remember these five basics:
- Create a calming bedtime routine and stick with it.
- Make the sleep environment comfortable and free of distractions.
- Help your child learn to fall asleep independently.
- Look for underlying causes of repeated night wakings, such as inconsistent or overly late bedtimes.
- Keep nighttime responses calm and predictable so wake-ups aren’t unintentionally reinforced.
A consistent bedtime routine tells your toddler’s body that it’s time to slow down. Following the same comforting sequence each evening creates a sense of safety and security, making it easier for them to transition from busy days to restful nights.
The bedtime routine isn’t just about getting your child to sleep tonight. It’s about building healthy sleep habits that support their growth, development, and well-being for years to come.
