Sleep is very important for toddler brain development and wellbeing, but getting your toddler to sleep can be a struggle.
Dr. Elizabeth (Zizzy) Bucchieri, Akron Children’s pediatrician, shares how you can help your toddler get to sleep.
“For preschoolers between the ages of three to five, the goal is somewhere between 10 and 13 hours between nighttime sleep and naps,” said Dr. Bucchieri.
But, she says, you’ll be able to see whether your toddler needs more sleep by how they act during the day.
Watch for whether your child:
- Wakes up grumpy in the morning, and it’s hard to get them out of bed
- Sleeps a lot longer on the weekend than they do on weeknights
- Is grumpier or moodier than usual
- Gets sick more often
How to help your child sleep more
So how do you help your toddler get more sleep?
“Start thinking about sleep earlier in the day. Make sure your child has lots of physical activity, playing outside, even playing inside,” said Dr. Bucchieri. “You could put on dance party music, have them do a little obstacle course around the house, just running from room to room, chasing a sibling, chasing you.”
While lots of physical activity is important throughout the day, Dr. Bucchieri advises not to do physical activity close to bedtime.
“If you do it right before bedtime, it riles them up. So, aim for earlier in the day,” she said.
Dr. Bucchieri also recommends these tips for a smoother bedtime:
- Include healthy fats and proteins with dinner: This will help keep them full during the night.
- Keep the bedtime routine between 30 and 45 minutes: It can be helpful to give your toddler a 15-minute warning before it’s time to get ready for bed.
- Turn off all screens an hour before bed: “Initially they may not like that. Just try to be calm and just say, ‘This is the way we’re going to do it.’ You could say it’s night-night time for the TV or the iPad. And then it’s a good idea to remove those from the area so they’re not tempting,” she said.
- Have a relaxing nighttime routine: Reading a book, telling stories, playing a quiet game or giving your child a massage are all calming bedtime activities, said Dr. Bucchieri.
- Be brief if they ask for more: Sometimes your child may ask you for one more hug, kiss or a glass of water. “When you go back in, try to be as brief and calm as you can. You could say ‘It’s night-nighttime, everyone’s sleeping. I love you. I’ll see you in the morning,” she said.
It can be difficult adjusting your toddler’s routine, but if you stick with it, you’ll soon see results.
“If you can stick with it for about a week or two, usually the new routine is set. And they go to sleep much better, and wake up happy and not as grumpy,” said Dr. Bucchieri.
If you have concerns about your child’s sleep, talk with their pediatrician.
