Helping Your Toddler Sleep Through the Night

11 September 2025

Is your little one turning bedtime into a nightly battle? You’re not alone! Many parents struggle with getting their toddlers to sleep through the night, and the exhaustion can feel never-ending. But don’t worry—there are ways to help your tiny human drift off and stay asleep.

In this guide, I’ll walk you through practical, tried-and-true techniques to help your toddler (and you!) get the restful sleep you both deserve.

Why Won’t My Toddler Sleep Through the Night?

Before we dive into solutions, let’s talk about why toddlers wake up at night in the first place. Understanding the root of the problem makes it much easier to fix!

Here are some common reasons your toddler may struggle with sleep:

- Separation anxiety – Your little one misses you and wants reassurance.
- Sleep regressions – These fun little phases typically happen at 18 months and 2 years.
- Overtiredness – Yes, being too tired can actually keep them awake.
- Too much or too little daytime sleep – Naps impact nighttime sleep more than we think.
- Hunger or thirst – A rumbling tummy can wake them up.
- Discomfort – Teething, illness, or even an itchy tag on pajamas can disrupt sleep.
- Newfound independence – Toddlers love testing boundaries, including bedtime rules.

Now that we know what might be causing the issue, let’s talk about what you can do to fix it!

Establish a Consistent Bedtime Routine

Toddlers thrive on routine. Doing the same things before bed each night signals to their little bodies that it’s time to wind down.

Here’s a simple bedtime routine that works wonders:

1. Bath time – A warm bath helps relax tired muscles.
2. Pajamas and diaper change – Get them comfy and ready for sleep.
3. Storytime – Pick a calm, soothing book (nothing too exciting!).
4. Cuddles and lullabies – A little rocking or singing can be the perfect finishing touch.
5. Lights out – Keep things dark and quiet to encourage sleep.

Consistency is key! Try to do the same routine at the same time each night.

Create a Sleep-Friendly Environment

Think about your ideal sleep setup—cozy bed, cool room, no loud noises, right? Your toddler appreciates the same things.

- Keep the room dark – A nightlight is fine if needed, but too much light can keep them awake.
- Use white noise – A soft fan or white noise machine can block out household sounds.
- Comfortable temperature – Keep the room between 65-70°F (18-21°C).
- Safe and cozy – A comfy mattress, breathable pajamas, and a favorite stuffed animal can help.

Encourage Independent Sleep

If your toddler wakes up multiple times a night needing you to rock or feed them back to sleep, they might not know how to self-soothe yet. The goal is to teach them to fall asleep on their own.

- Put them down drowsy, but awake – Let them settle themselves instead of relying on rocking or nursing.
- Use a comfort object – A lovey or stuffed animal can provide reassurance.
- Avoid rushing in at the first whimper – Give them a few moments to see if they can settle back down.

Be Mindful of Daytime Naps

Believe it or not, a well-rested toddler sleeps better at night than an overtired one!

- Don’t skip naps – Overtired toddlers fight sleep even harder.
- Limit naps – Too much daytime sleep can make it hard to fall asleep at night.
- Make the last nap early enough – It should be at least 4-5 hours before bedtime.

Set Clear Sleep Expectations

Toddlers love pushing boundaries, so it’s important to set clear rules about bedtime.

- Use a bedtime chart – Visual reminders help toddlers understand routines.
- Stay calm but firm – If they keep getting out of bed, gently lead them back each time.
- Positive reinforcement – Praise them for staying in bed all night! A reward chart can be great motivation.

Reduce Night Wakings Gradually

If your toddler wakes up frequently, try these gentle ways to help them sleep longer stretches:

- Night weaning (if needed) – If they still wake up to nurse or have a bottle, try to gradually phase it out.
- Comfort without picking them up – A back rub or soothing words can help them fall back asleep.
- Be consistent – Stick to your response so they learn that nighttime is for sleeping.

Watch for Sleep Regressions

Sleep regressions are developmental phases when toddlers suddenly have trouble sleeping. They’re frustrating but temporary!

- Stay consistent with the routine – Even if sleep gets rough, don’t abandon the bedtime routine.
- Give extra comfort – Sometimes they just need a little reassurance.
- Know it will pass – Most regressions last 2-6 weeks, so hang in there!

When to Transition from the Crib to a Toddler Bed

If your toddler keeps climbing out of the crib, it might be time for the big kid bed. Here are some signs that they’re ready:

- They can climb out of the crib (hello, escape artist!).
- They’re asking for a big-kid bed.
- They’re over 3 years old (many toddlers aren’t ready before then).

Make the transition exciting by letting them pick out new bedding or a stuffed animal for their new bed!

What If Nothing Works?

If you’ve tried everything and your toddler is still struggling with sleep, don’t panic. Some kids naturally take longer to sleep through the night.

Consider these next steps:

- Check for medical issues – If they snore loudly or have trouble breathing, consult a doctor.
- Look at diet and activity – Too much sugar or screen time before bed can affect sleep.
- Stay patient – Sleep habits take time to develop. You’re doing great!

The Light at the End of the Tunnel

Helping your toddler sleep through the night takes time, patience, and a whole lot of deep breaths. But trust me—you will get there!

Start by building a consistent routine, creating a cozy environment, and encouraging independent sleep. Some nights might still be rough, but consistency is the secret sauce to success.

And when you finally get that glorious, uninterrupted night of sleep? You’ll feel like you just won the parenting jackpot. Sweet dreams!