Ah, sleep…it’s one of new parent’s most talked about, most sought after, and most elusive goals. And though “sleep when the baby is sleeping” might be fine advice for newborns, what do you do when that newborn stops staying put in the crib and starts toddling around the house? Once the toddler years arrive, it’s easy to feel like someone has hit the reset button on any progress you’ve made toward good sleep for the whole family.
And good sleep is important. The National Institute of Health reports that sleep is an essential part of brain development and learning for young children, as well as a contributing factor in immune function, heart health, metabolism, and brain function for adults. Without good sleep, we struggle to regulate emotions, establish memory, and handle stress. With good sleep, we’re less likely to get sick, less likely to feel overwhelmed, and more likely to enjoy the time we spend with our kids.
There are lots of schools of thought when it comes to best sleep practices, and it’s important to find a routine that works well for your family. That said, here are some tried-and-true Dos and Don’ts to help the toddler in your life sleep a little better - and hopefully everyone else in the house, too.
Do create a consistent routine.
The right bedtime routine will be different for every family, but consistency can really help little ones regulate their energy and feel sleepy when it’s time to sleep. Create a routine that includes the getting ready for bed necessities, as well as calming activities your toddler enjoys. Maybe you bring out a favorite toy at the same time every night for snuggles, or play a favorite album to signal that it’s wind-down time, or start a shake your sillies out tradition before hopping into the bath. Whatever your routine is, building in familiar cues will help your toddler, and their little growing brains and bodies, understand what’s coming next and get ready for sleep.
Don’t let the routine become a stress point.
Stress is a big sleep ruiner. And even the most disciplined, best-laid-plans routines get disrupted by life. Make sure that your routine has a little flexibility built in, and when life happens and things don’t go the way they’re supposed to, model the behavior you want to see in your toddler. Stay calm, adjust, and when you can, try to find the fun in the disruption.
Do provide a comfortable, calming sleep environment.
Help your little one focus on snoozing by creating a calm, restful place to sleep. That means making sure their room isn’t too hot or too cold, that distracting toys are tucked away out of sight, and they’re sheltered from loud sounds. Try a white noise machine if you live in a city or anywhere else with road and neighbor noise, and black out curtains to block the sun on summer nights when it stays bright way past bedtime.
Don’t overdo screen time before bed.
Studies show that both young and adult brains need some time to wind down from screens, blue light, and tech buzz before bedtime. Make turning off tech an hour before bedtime part of your nightly routine to help settle little hearts and minds and get them ready for sound sleep.
Do make sure you have a moment of connection.
There’s nothing quite as sweet as a sleepy toddler, and nothing helps a sleepy toddler feel safe and secure more than some pre-bedtime connection with their favorite people. Whether you cuddle up for story time, talk about your day, sing songs, or just snuggle, those magical moments of connection are good for both you and your little one to help calm your system, affirm your attachment, and encourage great sleep.
Don’t ignore fears, anxieties, and concerns.
Toddler life is full of overwhelming new experiences, from big kid beds to preschool, learning how to make friends to learning how to throw a ball. It’s perfectly normal for your little one to struggle with fears, sadness, and staying put at bedtime. Don’t punish your kiddo for having a hard time winding down - a battle between you will just wind everyone up and prolong the struggle. Instead, do what you can to reassure, share extra snuggles, and ask your partner, family, or friends for support when you need a break or an adult to talk to.
Getting good sleep isn’t always easy, but sticking to the Dos and Don’ts until your little one adjusts is worth it. Your sleep routine will never be perfect - every kid, and every family, has sleep regressions, set backs, late night wake ups, and sick days. But bedtime can be a bright spot in your day, one filled with love, giggles, and moments you’ll always cherish.
We’re wishing you connected bedtime routines, restful nights, and a joy-filled, well-slept toddlerhood!