# Sleep Training Your Toddler: Solutions, Routines, and Methods Estimated time to read 11 minutes Welcome to the complex world of toddler sleep routines – a battleground where exhaustion and determination collide. If you're a parent, you understand the value of a peaceful night's sleep, both for your child's development and your sanity. However, coaxing a toddler into a consistent sleep routine is often easier said than done. From bedtime battles to unexpected night awakenings, the path to achieving positive sleep habits can feel like a challenge. In this blog, we'll dig into what a sleep routine can look like for toddlers while also addressing the common struggles parents face along the way. We aren't about pushing a certain toddler sleep training method or approach, we're just here for a no-nonsense exploration of the ups and downs in the quest for a good night's sleep – for both your toddler and yourself. ## **Toddler Sleep Training: Learn the Basics** The words "sleep train" can be pretty charged in the world of child-rearing. But we're here to share some lighter toddler sleep training tips. We see toddler sleep training as nothing more than a way to help toddlers learn to fall asleep independently and on their own schedule. It involves teaching toddlers the skills they need to fall asleep without assistance from parents or caregivers. This includes learning how to soothe themselves, staying in bed until morning, and gradually building up sleep stamina. Sleep training can help toddlers become more independent sleepers and reduce bedtime struggles for parents. ## **Why Do Toddlers Struggle to Stay in Bed and Fall Asleep?** So why is toddler sleep training even a topic to discuss? Why do toddlers struggle to fall asleep or even stay in bed? Many parents have these questions, so let's look at what might be changing in their little bodies and environments to cause these disturbances. ### **Changes in Environment and Home** Toddlers thrive on familiarity and routine, so any disruptions to their environment or daily life can be potential triggers for sleep struggles. Whether it's a move to a new home, a move to their own bed, the start of a new school, or the arrival of a new sibling, changes can cause discomfort and unsettle their sense of security. These alterations often lead to resistance during bedtime, as toddlers attempt to understand and adapt to their transformed surroundings. Providing reassurance, maintaining consistent routines, and gradually introducing changes can help alleviate the sleep challenges associated with environmental shifts. ### **Active Imagination** The vivid world of a toddler's imagination can both delight and derail their sleep routine. As their minds buzz with creativity and curiosity, it's not uncommon for imaginative scenarios, monsters under the bed, or fantastical dreams to keep them awake. Active minds can lead to bedtime fears and difficulty falling asleep. Balancing creativity with a sense of security is key. Incorporating night lights, comfort objects, and uplifting storybooks can help channel their imagination into more positive sleep experiences. ### **FOMO (Fear of Missing Out)** Toddlers are curious explorers, and they're always eager to be part of the action. This Fear of Missing Out (FOMO) can manifest during bedtime, with little ones reluctant to miss out on family activities, playtime, or even conversations happening around them. The fear that something exciting is happening while they're asleep can result in bedtime resistance and nighttime wakings. Establishing clear boundaries around bedtime and offering reassurance that they're not missing out can help mitigate FOMO-related sleep struggles. ### **Anxiety** Even the smallest worries can cast long shadows over a toddler's mind and lead to sleep disruptions. Separation anxiety, fear of the dark, or worries about something happening the next day are common sources of anxiety that can make bedtime a challenging experience. These anxieties might manifest in resistance, frequent night wakings, or bedtime rituals aimed at seeking comfort. Providing a safe and soothing sleep environment, open communication, and consistent comfort measures can help alleviate anxiety-related sleep struggles and allow toddlers to rest more peacefully. ### **Diet** Diet can also play a role in sleep quality. Excessive sugar or refined carbohydrates can disrupt the body's ability to fall asleep. A balanced, satiating meal or snack about an hour before bedtime is ideal for aiding in falling and staying asleep. Including a combination of protein, fat, and healthy carbohydrates can help promote restful sleep for your little one. ### **Circadian Rhythms** Blue light near bedtime can make it hard for the body to know it’s time to sleep - this is true for both toddlers and adults! Screens like phones, iPads, and TV are especially disruptive and ideally should be avoided at least an hour before bedtime. Traditional lighting can also contribute to this, so if needed consider switching to red lights an hour before bed, and use dim, red lights as a nightlight. We find salt lamps are especially good for this. Also, ensure your little one’s room is completely dark with blackout curtains, as even small amounts of light can disrupt the body's sleep cycles. ## **Beginner’s Guide: Teaching Your Toddler How to Sleep** Toddlers can struggle to sleep for a number of reasons, but the good news is that some simple tips can help you ease your toddler into a peaceful sleep. ### **Establish a consistent bedtime routine** A consistent bedtime routine helps get your toddler in the mindset that bedtime is approaching. It can help to wind down both their bodies and their minds. Steps to include in your child's bedtime routine may include reading books, listening to music, singing a song, and brushing teeth. ### **Create a sleep-conducive environment** Creating a sleep space that sets the stage for quality sleep is important. Make the toddler's room as dark as possible with blackout curtains, and keep it at an ambient temperature (the [Sleep Foundation](https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep) recommends around 65 degrees, and a few degrees warmer for infants). ### **Limit screen time before bed** Screens like iPads and television can be stimulating to the brain, so limit use before bedtime. ### **Encourage daytime activity** Encouraging both physical and mental stimulation during the day can help. ### **Be attentive to nap needs** Nap time sleep (or lack thereof) can affect night time sleep. It might seem counterintuitive, but when kids are overtired, they can experience more trouble falling asleep. ### **Be firm and set boundaries** When they get out of bed, give them no extra attention. Say something quick and simple like, “it’s time to be in bed, I love you, good night”, and calmly put them back in bed. ### **Consider treating the room as a large crib** If your toddler isn't contained in a crib and instead has free reign of the room, make sure the space is safe. ### **Use a toddler clock** A toddler clock or "OK-to-wake" clock can help your little one learn when it is ok to leave the room. ### **Try the fading sleep method** If it is taking a long time for your toddler to fall asleep, try the fading sleep method to help shift bedtime earlier. ### **Be patient, calm, and grounded** Your child feeds off of your energy, and they look to you for a reaction. ### **Nourish them wisely** For sleep quality and so many other reasons, offer your little one nutrient dense foods while limiting sugars, refined carbs, and inflammatory foods, especially near bedtime. ## **FAQ** We know you have questions, so we've got answers. ### **Is sleep training safe for toddlers?** Sleep training can be a controversial topic, so you might be wondering if sleep training is safe for your toddler. ### **Is it possible to sleep train 2-year-olds?** It is never too late to introduce your child or family to new healthy habits. ### **Can I use sleep training methods for both nap time and bedtime?** Many of the sleep training techniques or methods we suggest can be useful for when your toddler falls asleep for both nap time and bedtime. ### **What's the best way to transition a toddler from a crib to a bed?** Just because you are making changes to a sleep routine doesn't mean you need to transition your toddler from a crib to a toddler bed. ### **Is it okay to let your toddler cry it out?** To be clear, we aren't suggesting that you need to let your toddler cry it out in order to sleep train. ## **When Should I Seek Professional Help?** While it is completely normal for your toddler to experience some occasional sleep issues, seeking professional guidance can be beneficial if your toddler is experiencing persistent sleep difficulties that are not improving, even with your best efforts. ## **Takeaway** A peaceful night's sleep is invaluable for both parents and kids, but getting there can feel a bit daunting. We hope these tips empower you to have successful sleep training methods and tackle your toddler's sleep routine so that you can enjoy a good night's sleep and wake up ready to take on the day!