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How to Deal with the 2 Year Old Sleep Regression

Toddler Routines

Dealing with the 2 year old sleep regression

Inside: Say goodbye to sleep struggles: Expert strategies for dealing with 2 Year Old Sleep Regression and bring back blissful nights for your family.

Has your sleep-loving little one suddenly started boycotting all things sleep? You might be in the thick of the 2 year old sleep regression.

This regression, often caused by a developmental leap, can show many signs of sleep disruptions such as trouble falling asleep, short naps, and multiple night wakings.

The key to dealing with (and surviving) the 2 year old sleep regression is to understand the signs and address the possible causes.

By understanding why this is happening and addressing what sleep disruptions are occurring, you can effectively work your way back to better sleep– building on the sleep foundation you have been using.

By doing this, you are creating a sleep solution that is completely tailored to YOUR child, not a generic “sleep regression solution” that may or may not work.

In the article, we’ll discuss:

  • Sleep regression causes (emotional, physical, and environmental)
  • Signs and symptoms of the sleep regression
  • Tools for dealing with the regression
  • Coping strategies for dealing with 2 year old sleep regression
  • Step by Step answers to common sleep regression questions

I knew my little one was going through a sleep regression when her once wonderful sleep- through- the -night- for 10 hours turned into multiple night wakings, boycotted naps, and fussy days. This wasn’t normal for her, so I knew something was happening.

I went through months of bad sleeps because I just didn’t know where to begin, how to help her or what to do. But then I finally found a groove and began to actually meet her needs. And I’ll share with you everything I did so you don’t have to go through all of the crazy trial and error of dealing with 2 year old sleep regression.

Understanding 2 Year Old Sleep Regression

Witnessing your baby grow into a toddler is a beautiful miracle of life. As new skills present themselves, your toddler’s brain and body are readjusting to the world around them as they grow.

This specific period of increased growth (during the age of 2) can trigger sleep disruptions. These sleep disruptions can often be signs of a sleep regression. But because your child is experiencing a massive leap in developmental growth, this period of sleep disruptions can also be referred to as a sleep progression.

According to Medical News Today, “The term ‘sleep regression’ refers to a period of time when a baby or toddler experiences a shift in their sleeping pattern.”

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Dealing with the 2 year old sleep regression- resources to download- image of toddler sleeping in stroller

Common Causes of 2 Year Old Sleep Regression

Common causes and triggers of sleep regression at this age can be classified into emotional triggers, physical triggers, and transitions:

Emotional triggers to can cause sleep disruptions

  • Separation anxiety
  • FOMO (fear of missing out on something as they are sleeping)
  • Development of fears
  • Increased independence
  • Mental milestone development

Physical triggers that can cause sleep disruptions

  • Teething
  • Sleep needs changing (needing a shifted bedtime or naptime routine)
  • Physical milestone development

Sleep disruptions due to transitions

  • Out of crib too early
  • Potty training
  • New sibling
  • New house
  • New home childcare provider/school/daycare

Signs and Symptoms

Remember, a sleep regression is an abrupt and noticeable decline in sleep patterns. This sudden and significant sleep decline usually is due to developmental growth.

But how will you be able to distinguish that your child is actually going through a regression? By identifying changes in behavioral and sleep-related activities.

But before we can look at signs of sleep regression, we first need to understand the importance of understanding your child’s daily patterns.

By knowing your child’s overall sleep patterns and how they act and react, you will easily be able to pinpoint when your child makes a sudden change in those behaviors.

  • What do your child’s sleep cues look like?
  • When do they normally get tired?
  • About how long does it take for them to go to sleep? What is their favorite nap routine?
  • What does their bedtime routine look like?
  • Do they normally have night wakings?
  • How long is the stretch of time they will sleep?

Knowing these specific patterns and routines that your child normally does will better help you not only understand the signs, and causes of the regression but also implement easy solutions to get your child back to better sleep.


Related Reading: How to Spot the Signs of the 2 year old sleep regression


Dealing with the 2 Year Old Sleep Regression- Signs

  • Short naps or nap refusals (nap disturbance)
  • Hour-long wakes (sometimes more) in the middle of the night
  • Multiple night wakings (needs more support than usual)
  • Is whining more or fussier during the day
  • Sometimes more + frequent feedings or even fewer feedings
  • Showing new skills (potty training, talking more, developing sentences, climbing out of bed, etc.)
  • Overtiredness due to
    • Night wakingsTrouble settlingEarly morning wakes
    • Fighting naps

Need some help tracking your toddler’s sleep patterns and daily routine? Be sure to check out the You Got This Mama planner with over 60 pages of detailed trackers!

You Got This Mama Planning system

Preparing for Dealing with Sleep Regression

Here are the 2 most important tips for dealing with the 2 year old sleep regression:

Creating a Sleep-Friendly Environment

The first step to dealing with 2 year old sleep regression is to ensure your child is in a sleep friendly environment for *most* sleep. This doesn’t mean that every single nap needs to be in a crib/bed- because sometimes you’re little one is going to fall asleep in the car or stroller, etc.

But an important factor when putting your child to sleep is to analyze the sleep environment. Is it comfortable to sleep? Here are easy ways to create a comfortable sleep environment for your child.

1. Setting up the Bedroom

The first thing to do is optimize the room your child is sleeping in. Here are the 4 things to help you create an awesome sleep environment:

  • Room temperature- being aware of the room being too hot or too cold
  • Lighting – adding black-out curtains to block light in the morning hours/day sleep
  • Noise levels for better sleep – utilizing a sound machine
  • Selecting appropriate bedding and comfort objects- is there a lovely your child likes to sleep with or a particular blanket/pillow that brings comfort?
powerful strategies to tackle the 2 year old sleep regression- image of toddler coloring

2. Establishing a Consistent Bedtime Routine

After the sleep environment is created, the next step is to establish a consistent bedtime routine.

A bedtime routine is simply a series of steps that you will do every day that will help your child wind down for bedtime. These steps will then become a *signal* to your child, that it is now time for sleep.

Having a routine will help send a signal to your child that sleep time is next. Babies and children love predictability- so having a consistent routine helps prepare them for naps and bedtime.


Related Reading: Easy Toddler Bedtime Routine


Easy Naptime Routine

Here is a simple nap routine:

  • Prepare room for sleep (removing toys, getting bed ready, etc)
  • If child is potty trained or training, have them use the potty before nap
  • Is child is in diapers, bring her/him to the room they will be sleeping in to change diaper
  • Use special words/phrases/songs to help prepare your child for sleep in a comforting way (singing a sleep song, etc)
  • Close windows/shades and close black out curtains
  • Change child into sleep clothes/pajamas
  • Turn on sound machine
  • Begin your child’s desired soothing techniques- sitting on chair to rock and sing for 2 minutes or reading a book together
  • Place child in bed and turn off lights
  • Sing/talk to child for a few minutes to further calm and soothe them
  • Leave the room

Adjusting Nap Schedules

Once you have a comfortable sleep environment and a consistent bedtime routine, next is to focus on possible sleep shifts that your child may be experiencing.

Recognizing the Need for Adjustments

As your baby gets older, their sleep needs will shift. Including the number of naps per day, the amount of sleep time per day, length of naps, and length of nighttime sleep.

When your child is in the process of a sleep shift, they will show signs that their current sleep habits are no longer working.

Signs that indicate the need for changing your nap schedule could be:

  • Taking long to settle for sleep
  • Not showing tired cues at the time they normally do
  • Fighting naps
  • Skipping naps

The key to making sleep adjustments easy is to determine optimal nap lengths, timing, and wake windows for your child.

To know your toddler’s wake window, the amount of time they are awake before their next sleep time, is to know their tired cues. What signs does your child show when they are tired?

Every child is different, so while “sample” wake windows are helpful, no 2 children are the same so it’s important to know YOUR child’s individual tired cues.

When they begin to show tired cues, note the time and the cues so you can begin to track about what time of day they are showing these tired cues. This will help you see your child’s new, adjusted nap needs.

How can adjusting nap schedules help in dealing with sleep regression in 2-year-olds?

When your child is in a sleep regression, they can easily become overtired due to the lack of sleep. It’s very common for sleep regressions to be intensified when the child is not only sleeping at night, but also not sleeping during the day.

To deal with the sleep regression, focusing on naps can help!

Finding your child’s new adjusted nap schedule and meeting their new sleep needs can tremendously help.

Strategies for Nap Schedule Adjustments

These are the 2 important factors when you’re in the process of shifting daytime sleep:

  • Making gradual changes in nap duration and timing
  • Ensuring a balance between adequate daytime sleep and nighttime sleep

Bedtime routine modifications

Here are 3 ways to help promote better nighttime sleep through their bedtime routine:

  • Adjust the bedtime routine to address the regression (remove activities that seem to be triggering bedtime woes)
  • Incorporate relaxation techniques (such as a warm bath, calming activities, connection activities, essential oils, etc.) before bedtime
  • Implement a consistent winding-down period to signal sleep time

Related Reading: The Best Toddler Bedtime Routine


Coping Strategies for Sleep Regression

The easiest way to deal with the 2 year old sleep regression is to pinpoint specific causes and signs that your child is experiencing.

By being aware of the sleep struggles, you can now target those issues individually instead of feeling overwhelmed by the sleep regression as a whole.

Sleep Time Soothing Techniques

Truth is, an adult rarely falls asleep when they are completely uncomfortable and stressed. And if they do need to sleep, they have ways of calming down or helping themselves fall asleep. A child is no different! Only they cannot help themselves fall asleep like an adult can- they don’t have the resources or knowledge yet to do so.

So that’s why having a comforting routine and comfortable environment is so important!

1. Comforting and Reassuring the Child

Here are some effective ways to provide comfort and reassurance to your toddler as they are experiencing sleep regression episodes:

  • Utilize items that you know already bring comfort to your child
  • Add things to your bedtime routine that bring comfort to your toddler- such as 10 minutes of their favorite show or a new book that they love
  • Stay with your child a bit longer in their room to provide extra reassurance (add it to your bedtime routine)
  • Add in comforting techniques before bedtime, such as singing a song while rocking, rubbing their backs while in bed, humming a song while you sit in their room, etc

Don’t stress about creating “bad sleep habits” or “using sleep props” during this time- the main goal is to offer your child comfort in a way that they understand and will receive it

The ultimate goal is to create a secure and nurturing environment for your little one during this time of change for them.

Easy tips to navigate the sleep regression for toddler and 2 year olds- image of toddler in toddler bed

2. Implementing Relaxation Techniques

What are effective techniques for soothing a 2-year-old experiencing sleep regression?

Every child is different but all children have one thing in common- they crave their parent’s loving, soothing, comforting touch. Especially when they are going through a change that seems to be unsettling all of their “normal” sleep patterns.

To help them through this (and to help you survive the regression!), the key is to incorporate calming activities before bedtime. This will create a new, extra calming routine that your toddler will begin to anticipate- helping them sleep better.

A main cause of sleep regression can be separation anxiety and a new awareness that you are not in the room anymore. This feeling intensifies at night because your child now knows that are aren’t with them. To combat this anxiety, its important to add several methods of calming and soothing actions to your bedtime routine to help your child feel extra secure.

Here are some soothing techniques you can further explore and add to your bedtime routine:

  • Massage with child-approved essential oils for relaxation
  • Gentle music before bedtime
  • A new sound of white noise
  • Different books that portray bonds between parent and child
  • Diffusing essential oils prior to bedtime
  • An activity before bedtime between you and your toddler (such as cuddling and watching a movie, snuggling up on the bed and reading a book)
  • Adding a soothing light to their room during the bedtime routine

3. Nutrition and Sleep

I know it’s not always talked about, but there is a direct connection between nutrition and sleep. Many foods and overall diets can affect sleep quality.

Ever ate something and then went to bed, only to find that your stomach feels upset? Or maybe you feel indigestion? Or heart burn?

The same can happen to a baby and toddler!

Sleep regressions aren’t “caused” by diet changes, but since diet impacts sleep quality, its important to note that changing some eating patterns can aid better sleep.

When my children go through a sleep hiccup, I always reevaluate what food they are eating during the day.

2 year old sleep regression solutions- image of toddler putting baby doll to sleep

Here is what I do:

  • Limit sugars and added sugars
  • Eliminate any food coloring and food dyes (red 40, yellow 10, blue ____)
  • Increase water (but limit drinking one hour before bed)

Transitioning from Crib to Bed

I often find that one of the sleep regression culprits at this age is moving your toddler from a crib to a bed too early. Transitioning them before developmentally ready can lead to a regression in sleep patterns.

Here’s what you can do before making this change:

  • Assessing Readiness for the Transition- is your toddler showing signs of outgrowing their crib?
  • Be aware of the signs that indicate the child is ready to transition from a crib to a bed
  • Factors to consider when making the transition during sleep regression

Parental responsibilities and consistency

One of the most important effective strategies for dealing with the 2 year old sleep regression is parental consistency. Just as kids thrive on a daily routine, they also thrive on consistency when dealing with disruption. It’s important to be consistent with whatever methods you choose for dealing with this sleep regression.

Of course if you see that something is not working- pivot. But if you are trying a new strategy to meet your child’s sleep needs, stick with us until you see progress.

Here are 3 keys to consistency:

  • Maintain consistent responses to sleep disturbances during the regression
  • Choose strategies for responding to night wakings or bedtime resistance
  • Ensure there is collaboration between parents or caregivers to ensure consistent approaches

FAQs (Frequently Asked Questions)

Is sleep regression in 2-year-olds normal?

Yes! As your child grows, they will take developmental leaps. Sometimes during these leaps, other areas may “regress”. Sleep is usually affected by this regression

How long does sleep regression typically last in 2-year-olds?

This question is a bit of a double-edged sword.

On one hand, if your child hasn’t entered the 2 year sleep regression then you probably want it to be as far away as possible. On the other hand, if you’re in the sleep regression, then you definitely want it to end as soon as possible.

To be honest, there is no “start time and end time” to a sleep regression or sleep progression.

Can sleep regression be prevented?

No, a sleep regression cannot be “prevented”, as it is a part of developmental growth. But with these tips, it can be easier!

Are there any specific foods or supplements that can aid in managing sleep regression?

Sugary foods and food dyes definitely can be sleep disruptors- at any age! If you are interested in foods that can aid better sleep, be sure to talk to your child’s physician or practitioner.

My child’s practitioner recommended a small dose of lightly steeped chamomile tea for my toddler, as well as warm, soothing foods before bedtime. A natural remedy doctor also recommended I rub small diluted doses of lavender (with a carrier oil) on my toddler’s feet before bedtime.

Be sure to talk to your doctor!

What if my child’s sleep regression persists or worsens?

You know your child best. If you are noticing signs that something more could be happening to your child than a developmental sleep regression, talk to your child’s pediatrician. Sometimes trouble sleeping can be a symptom of another medical issue- it’s always best to consult your doctor.

In the event that nothing medical is happening to your child but the sleep regression is persisting for several months, you can consult a sleep specialist who will work with you and your family on a personalized sleep plan.

How can establishing a consistent sleep routine help in dealing with 2-year-old sleep regression?

Your child’s sleep foundation is not lost! Just because they are experiencing a sleep regression due to a growth progression, it doesn’t mean your child’s once-good sleep habits are gone for good.

To cultivate your child’s healthy sleep patterns, creating a consistent bedtime and naptime routine can help your child feel comforted during this time of change.

If your child never had a sleep routine, it’s never too late to start! And if your child had a sleep routine but it doesn’t work anymore, don’t be afraid to pivot and meet your child’s needs as they grow.

What elements should be considered when creating a sleep-friendly environment for a 2-year-old with sleep regression?

A sleep-friendly environment is a safe place that promotes good sleep. Some easy changes you can make to your sleep space to make it as comfortable as possible are black out curtains, sound machine, and cool temperatures.

Recap of Dealing with the 2 year old Sleep Regression

The key to dealing with (and surviving) the 2 year old sleep regression is to understand the signs and address the possible causes.

By understanding why this is happening and addressing what sleep disruptions are occurring, you can effectively work your way back to better sleep- building on the sleep foundation you have been using.

These days (and nights!) can be longgg and tiring. Don’t forget to care for yourself too! Your mental health as parents is very important as you venture through this sleep journey your child is on.

You got this, mama!

Always With Love, Brianna

Related Reading:

10 Simple Solutions to the 2 Year Old Sleep Regression

Signs of the Sleep Regreesion- What not to miss!

Toddler Bath Time Routine to Promote Better Sleep

August 31, 2023 · Leave a Comment

2 Year Old Sleep Regression Signs: 5 Things to Know

Toddler Routines

5 signs of the 2 year old sleep regression

In between long, napless days with my toddler and sleepless nights, my mind was racing to figure out what went wrong. Our sleep routine was completely flipped upside down. And so was I.

In the midst of all of the craziness, I found easy sleep regression solutions that actually work! But before you can work on sleep solutions, it’s important to identify sleep troubles.

Some sleep regression signs include sudden changes in:

  • Struggling to nap during the day
  • Nap refusals or short naps
  • Trouble settling at bedtime
  • Increased stalling tactics
  • Night wakings
  • Hour-long waking or bursts of nighttime energy
  • Noticeably fussier days

To prevent you from having to experience ALL of the trial and error routines that I had to go through, I’ll detail everything about the 2 year old sleep regression including the signs, causes, and solutions.

So you can begin to ascend back into the glory of a good night’s sleep 🙂

Let’s dive into the 2 year old sleep regression signs…

How to know your toddler is in a sleep regression- 5 things you need to know

2 Year Old Sleep Regression Signs

If your little one is over 24 months and is starting to show some of these signs, then it’s time to shift sleep needs and tackle the 2 year sleep regression.

What is a sleep regression?

A sleep regression is an abrupt and noticeable decline in sleep patterns. This sudden and significant sleep decline usually is due to developmental growth.

As your child learns new skills, meets new milestones, and continuously grows, their moving at such a rapid rate that it’s easy for another area of their life to be affected. In this case- sleep.

Because this sleep regression is attributed to natural growth and development, it is often referred to as the 2 year old sleep progression. Your child is progressing so they temporarily regress in sleep.

Related Reading: Easy Sleep Regression Solutions

What are the Signs of a Sleep Regression?

Here are some signs that could point to a sleep regression:

  • Short naps or nap refusals (nap disturbance)
  • Hour-long wakes (sometimes more) in the middle of the night
  • Multiple night wakings (needs more support than usual)
  • Is whining more or fussier during the day
  • Sometimes more + frequent feedings or even fewer feedings
  • Showing new skills (potty training, talking more, developing sentences, climbing out of bed, etc.)
5 Signs your toddler is in a sleep regression- image of toddler in stroller

5 Signs of The 2 Year Old Sleep Regression

If your toddler now seems allergic to naps, it might be a sign that the 2 year sleep regression has descended. This includes your toddler fighting naps, crying when you leave the room or continuously crying during naps, and napping much later than usual (probably from exhaustion).

Remember, a singular “sleep regression sign” does not necessarily mean your child is experiencing a sleep regression. But multiple signs at once can be a good indicator.

1. Nap Resistance- (Short Naps or Nap refusals)

Nap resistance refers to any type of short nap, nap refusals, multiple wakings during a nap, etc.

Nap resistance could be due to your child not being “tired enough” to sleep.

During this age, wake windows stretch and the number of naps decreases. If your child is going through a phase where a nap is being dropped, then this can affect how your child sleep during their normal naptime as well as nighttime sleep.

Nap refusals can also be due to overtiredness. This is when your child has missed their preferred naptime and they are now overtired.

The best way to combat knowing when your child is under-tired or overtired is to watch for their tired cues. Every child is different and there is no “one way” to know the perfect time to put your child to sleep every day.

The trick is to know your child’s sleep cues- the signals they give you when they are getting tired.

Related Reading- Easy Toddler Bedtime Routine for Calm Nights

image of toddler on bed resting
A calming bedtime can help induce restful sleep, especially during sleep regressions

2. Trouble Settling at Bedtime

Another 2 year old sleep regression sign is when your toddler is suddenly having trouble settling at bedtime. This includes:

  • Prolonging bedtime,
  • Crying when it’s time for sleep,
  • Tossing and turning after lights out,
  • Increase in separation anxiety
  • More energetic than usual during the bedtime routine

As your child grows, there will be slight adjustments to your child’s bedtime routine to accommodate their new needs according to their growth and development.

Adjusting your bedtime routine can be a key element to helping your child settle at bedtime during this temporary sleep regression.

Even after the sleep regression passes and your child’s sleep has progressed, keeping the adjusted bedtime routine can help aid your child’s new sleep patterns.

Download the free Toddler Bedtime Routine to help your little one wind down and prep for bedtime by establishing a healthy, consistent routine. I’ve been using this exact bedtime routine for years and it WORKS!

Fill out the form below to receive an instant download

3. Night Wakings

The next classic 2 year old sleep regression sign is when your child has night wakings. This can include any increase in night wakings than what your child normally does.

For example, if your toddler normally sleeps 8-10 hours without a noticeable night waking and starts to wake in the middle of the night, this can be a sleep regression/progression sign.

Another example is if your toddler normally wakes 1-2 times at night within an 8-10 hour stretch and starts to wake 3-4 times, that could be a sleep regression sign.

It is normal for a toddler to wake up at night if they need something. Such as needing to use the bathroom, too hot/cold, or an element of their room has changed (like if you closed their door and they noticed it).

There is no “perfect age” that your child should be “sleeping through the night”. By the age of 2, toddlers do have the capability to sleep an 8-10 hour stretch. If they do not and you are concerned, always feel free to talk to your pediatrician or sleep consultant for help.

Related Reading- 2 Year Old Sleep Regression Causes

4. Fussier than Usual During the Day

Another sign of a sleep regression is if your child is suddenly fussier than normal during the day, or even at night.

When you aren’t sleeping well, you’re bound to get overwhelmed, cranky and grouchy. This is true for little ones too!

Your toddler may be showing increased irritability due to lack of sleep.

image of toddler on couch resting during nap time instead of sleeping
During fussy days, follow your child’s lead. Offer them a comfortable enviroment that promotes rest- even if they are not napping.

5. Separation Anxiety

Also known as- Crying when You Leave or Clingy

If your little one suddenly feels like Velcro to your hip, this could be an increase in separation anxiety.

Separation anxiety can be a sign of a sleep regression / sleep progression. As your little one grows and continues to learn new things, they can cling to the “known”- the things they find comforting.

And as a parent, YOU are the most comforting thing in your child’s life.

Their senses latch on to your scent, touch, voice, and even taste (hello breastfeeding mamas!). When they are uneasy, unrested, and tired, they will want to grab a hold of you even more.

FAQ- Frequently Asked Questions about 2 Year Old Sleep Regression

Here are some answers to the most asked questions during the 2 year old sleep regression.

What Causes the Regression? Why Does it Happen?

The magic of toddler life is easy to see as you watch your child grow every day. The “terrific twos” is such a beautiful time of experiencing your baby grow right before your eyes. But this period of increased growth can also lead to an increase in sleep disruptions.

You can read all about the different sleep interruption culprits and learn more about sleep regression signs here.

When Does the Sleep Regression Begin?

This sleep regression can take place anywhere within your baby’s second year of life. From exactly 24 months or it can begin anywhere past 30 months. No 2 babies are the same!

It’s important to note that not ALL babies experience this sleep regression. Different children experience different regression/progression effects.

Remember, this sleep regression is brought on due to natural growth progressions. So as your baby continues to grow and develop during this 2 year old age, it can affect their nighttime sleep.

image of crib- comfortable sleep environment for your toddler
Create restful sleep enviroment that promotes sleep! Surround your child with that makes them happy and calms them

When does it end?

There is no specific amount of time that a sleep regression can last. Sometimes is 1-2 weeks, other times it can be 3-4 weeks. Remember, the sleep regression is sparked because of developmental growth. As your child is experiencing this growth, sleep will always fluctuate.

That’s why it is imperitive to have a consitent daily routine that your toddler can find comfort in through all of their changes.

How Long Does the Sleep Regression Last?

This question is a bit of a double-edged sword.

On one hand, if your child hasn’t entered the 2 year sleep regression then you probably want it to be as far away as possible. On the other hand, if you’re in the sleep regression, then you definitely want it to end as soon as possible.

To be honest, there is no “start time and end time” to a sleep regression or sleep progression.

toddler sitting on bench

Does it happen to every child?

Honestly, I do not remember the 2 year old sleep regression at all with my first child. She went through a couple of sleep hiccups here and there when she turned 2, but nothing that adjusting her bedtime routine and moving her bedtime back didn’t fix.

But my second child DID experince a 2 year old sleep regression for over a month.

So, my honest answer would be no, the sleep regression does not affect every child the same. You might notice it in one child but maybe not in the next child.

There is no textbook answer that can tell you “Do ABC and your child will sleep perfectly again”.

That’s why it’s so hard to get through!

Because every child is different and every situation is different. There are also different environmental factors and developmental factors that contribute to sleep progression as well.

2 Year Old Sleep Regression Signs Recap:

Every sleep regression / sleep progression can be a difficult season in parenthood. But the key to maneuvering through those hard seasons is to be educated, informed, and trust your instincts.

Here are some sleep regression signs:

  • Nap resistance
  • Short Naps / Nap Refusals
  • Trouble settling at bedtime
  • Increased Night wakings
  • Fussier than usual
  • Clingy / Separation Anxiety

Sleepless nights can cause a toll on your mental health as parents. Remember to take one day at a time. Every season with your child is just that- a season, that will change in the near future.

You are not alone- you got this mama!

Always With Love, Brianna
Read these related posts!

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2 Year Old Sleep Regression Causes

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June 22, 2023 · Leave a Comment

Main Causes of the 2 Year Old Sleep Regression

Toddler Routines

2 year old sleep regression causes

Inside: Toddler struggling with nap and bedtime? Find out the main 2 year old sleep regression causes to help your toddler sleep better!

Does your toddler suddenly seem like they’re allergic to sleep? Welcome to the 2 year sleep regression…

But don’t worry! I’ll walk you through step by step not only the 2 year old sleep regression causes but also 10 easy solutions to help you get your sleeper back on track.

If your toddler is in the 2 year old sleep regression, the best way to tackle the regression is to pinpoint some causes that could be attributed to the sleep disruptions.

By knowing why the regression is happening and what are some 2 year sleep regression causes, you will be more confident getting through it!

Sleep regressions are often referred to as sleep progressions. This is because one main cause of sleep disturbance is your child’s developmental growth. As your child grows they are constantly reaching new milestones and learning new skills. In the midst of learning skills, it can sometimes affect their sleep.

Ever been so excited to do something that you just can’t sleep at night? That’s how your toddler’s brain is! Only they can’t effectively communicate their emotions and feelings.

Sleep can be their communication outlet.

Let’s explore the main 2 year old sleep regression causes…

What Are Signs of the 2 year Old Sleep Regression?

Wondering if your toddler is actually experiencing the 2 year old sleep regression? Here are some signs that could point to the sleep regression:

  • Short naps or nap refusals (nap disturbance)
  • Hour-long wakes (sometimes more) in the middle of the night
  • Multiple night wakings (needs more support than usual)
  • Is whining more or fussier during the day
  • Sometimes more + frequent feedings or even fewer feedings
  • Showing new skills (potty training, talking more, developing sentences, climbing out of bed, etc.)

Related Reading: How to Spot the Signs of a Sleep Regression

What Causes the 2 Year Old Regression? Why Does it Happen?

The magic of toddler life is easy to see as you watch your child grow every day. The “terrific twos” is such a beautiful time of experiencing your baby grow right before your eyes. But this period of increased growth can also lead to an increase in sleep disruptions.

As new skills present themselves, your toddler’s brain and body are readjusting to the world around them as they grow.

Let’s dive into the different sleep interruption culprits:

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2 Year Old Sleep Regression Causes

Sleep Needs Have Shifted

As your baby grows, their wake time increases, and the number of naps decreases. Your child has a daily “sleep cup” that needs to be filled. But this sleep cup shifts! That’s why an infant will nap 4-5 times a day for an hour at a time but a 2 year old will nap once for 90-120 minutes.

Sleep needs change as your toddler enters toddlerhood. They will still need sleep, but possibly at different times and for different lengths.

We will discuss how to find out YOUR baby’s current sleep needs and how to monitor those needs as they continue to grow.

Milestone Development

Developmental growth is the basis of sleep regression but it’s important to try to pinpoint the different milestones your child is undergoing. Being aware of these developments can help you feel empowered to meet their new needs.

Some milestone developments could be:

  • Potty training
  • Increased talking and vocabulary
  • Learning new motor functions such as bike riding, tumbling, etc.
Sleep regression causes- milestone development- image of toddler on toddler bike

These milestones can also lead to your toddler becoming too excited about what they are now able to accomplish that the excitement can leak into sleep time.

Ever had a toddler wake up in the middle of the night and just wanted to play? That’s what happens!

Potty Training and Disrupted Sleep- What’s Up?

Potty training or toilet learning is a HUGE milestone development. Learning how to use the toilet contains so many new learning functions. From learning how to hold their bladder, how and when to release muscles, sitting on the toilet for the first time, and experiencing new sensations—this milestone is monumental.

And it may affect your child in several different ways- including sleep.


Related Reading: Toddler Potty Training Tips

8 Best Potty Training Essentials

Changes in Sleep Environment

Has anything in your child’s sleep environment changed recently?

Sleep environment changes can include:

  • A switch from a crib to a toddler bed
  • Moving rooms
  • Your baby moving from your room to their own room
  • Adding a sibling to the room

A change in sleep environment doesn’t necessarily have to be the main cause of a sleep regression but it can definitely add to the discomfort that your toddler is experiencing, added to their rapid growth development.

It takes time for a little one to get used to such a big change! On top all of the other growth they are experiencing, they can easily feel overloaded.

Even as an adult, I can have trouble adapting to different environments. Imagine those big feelings inside of a little body that cannot accurately express their emotions.

Big Changes in the Home

A big change in the home doesn’t have to be the main cause of the sleep regression, but it can add to all of the things your child is already naturally experiencing.

Big changes can include:

  • Moving
  • Starting daycare
  • A sibling starting school and not being with them all day anymore
  • A change in a childcare provider
  • Change in family (new sibling)

Any change to a normal daily routine can cause a ripple effect on your baby’s mood and reactions. Add in a BIG change and this can set a course for your child to feel really unstable. And that instability can leak into sleep and even feedings.

But that’s okay! That’s why we are there to comfort them and get them through these changes.

As a parent, YOU are your child’s safe place. YOU create the stability that they need. You’re not always going to be able to prevent big changes from happening to your baby, that’s why it’s important to focus on connecting with your child through every step of these changes.


Related Reading:

Easy Toddler Bedtime Routine

Growing Independence

Your baby’s growing independence is like a rocket taking off into the atmosphere- once it’s gone off, you can’t really stop it.

Your little one is experiencing the world around them like they never have before. They are seeing things differently, constantly learning new things, and becoming more aware of their personality and will.

And this translates into them wanting to Do. Everything.

Your child before was perfectly content to walk next to you holding your hand—now they want to run 20 feet in front of you and can touch everything in their sight.

Your child now might want to do what they want WHEN they want. And if they don’t want to sleep, they probably won’t just lay there quietly waiting to fall asleep. They get up and cry out to you, probably just wanting to play.

2 year sleep regression causes- growing independence: image of toddler on playground

Separation Anxiety

Oh the miserable, thunder cries when you leave the room. It’s absolute torture to listen to!

Now that your toddler is experiencing these massive developmental changes and an increased sense of independence, YOU are their safe place. YOU are what’s always constant. And they might want to be around you all the time. Yes, even at 1:35 in the morning.

Added to their rapidly growing mind, they are becoming more aware of your presence like never before. Knowing where you are and where you aren’t.

This can also especially increase at night if there was a recent change in the amount of time you spend with your baby. Such as a parent returning to work.

Possible Teething

From a poor miserable baby to swollen gums, sleepless nights, and millions of drooling clothes- the teething days are far from fun.

It is totally possible that on top of all that your toddler is experiencing, they are also teething.

The second molars can come in between 25-33 months old. Unfortunately, this can easily overlap with the 2 year sleep regression. Be sure to focus on your child’s moods and actions. Are any signs or symptoms of teething?


Related Reading:


2 Year Old Sleep Regression Solutions

The good news is, now that we know the possible causes of the sleep regression/progression, we can uncover the 2 year old sleep regression solutions to help you feel confident as you help your little sleeper get back on track.

Here is the ultimate guide to 2 year old sleep regression solutions.

Be sure to reevaluate your nap routines and bedtime routines. Fill those wake windows with stimulating activities, especially in your morning routine.

This post contains affiliate links. Mastering Mom life is a participant in the Amazon Services LLC Associates Program. As an Amazon Associate I earn from qualifying purchases.

Toddler Sleep Essentials

Here’s a list of essentials that my toddler uses and loves:

Sound Machine– My kids have been using the sound machine since birth. It’s a great way to signal sleep. We incorporate it into our bedtime routine and naptime routine.

Black out Curtains– Curtains that block out light can be very helpful when it comes to torubleshooting nap issues and early wakings.

Nightlight: Hatch– when we need to go in for midnight comforts, we love to use the Hatch for lighting. You can program the Hatch to dim or brighten in different colors. It’s also an awesome sound mahcine as well with different soothing sounds.

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Recap- 2 Year Old Sleep Regression Causes

Sleep regressions do not last forever.

Yes, every minute of those long sleepless nights can feel like a year but ultimately, your child settles back into their normal sleep patterns.

The best way to guide them back to the best possible sleep is to nurture, uplift, and comfort them during this difficult time.

Sleep disruptions can do way more than just affect your nighttime- without sleep, it’s easy to become irritable, overtired, fatigued, and foggy. As a parent helping your child, your needs are valid as well.

Don’t be afraid to recruit help and tend to your mental health <3

You got this mama!

Always With Love, Brianna

Related Reading:

Simple & Awesome Daily Toddler Schedule

5 Signs of the 2 Year Old Sleep Regression

How to Easily Handle the Terrible Twos

Toddler Screentime Rules

The Best Potty Training Essentials

Easy Toddler Bathtime Routine

February 9, 2023 · Leave a Comment

The Best 2 Year Old Sleep Regression Solutions that Work

Toddler Routines

2 Year Old Sleep Regression Solutions

Inside: Struggling with nap boycotts and sleepless nights? Find out step by step 2 year old sleep regression solutions including all your questions answered.

I just got into a smooth groove with my 2 year old…and then it happened…

We hit the 2 year sleep regression. (Cue the doom music)

Here’s the good news, it doesn’t last forever!

If your once wonderful little sleeper has quickly flipped upside down, I’ll show you all the tips and tricks to help you not only survive the 2 year sleep regression but get through it as quickly as possible while meeting your baby’s needs.

Find out why this sleep regression happens, and what possible culprits could be causing the regression for your child, and learn 7 easy 2 year old sleep regression solutions to help you help your little one sleep again.

Sleep regression solutions include:

  • Track baby’s sleep patterns and moods (use the free template below to help!)
  • Reassess your Child’s Sleep Schedule and Sleep Timing
  • Examine and Fine Tune Sleep Routines
  • Filling your Child’s “Tired Cup”
  • Offer Choices and Set Boundaries
  • Set a course to slowly move back to original sleep patterns
  • Build on your child’s existing sleep foundation
  • Recruit help
  • Offer your Child Positivity and Comfort

Let’s jump in.

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2 year sleep regression solutions: 10 easy sleep solutions and 7 culprits

What is the 2 year old Sleep Regression?

Ever had so much on your mind that you just tossed and turned all night?

Your once tiny baby is now entering toddlerhood and with toddlerhood comes a whole lot of independence, growth, and milestone development. Your little one’s brain is growing at such a rapid rate and they are constantly soaking in tons of new information.

As your toddler is now learning new things, this rapid development can lead to a disruption of sleep.

They are “tossing and turning” but can’t regulate their own emotions and sleep patterns just yet so they need your help. Which leads to interrupted sleep, nap resistance, and night wakings.

Sleep Regression Vs. Sleep Progression

You will often hear a sleep regression called a “sleep progression”. Since your toddler’s rapid growth and development are affecting your child’s sleep, it can be called a sleep progression- an advancement in your child’s sleep that regresses from where it once was before it progresses again.

I believe many sleep specialists call this time a “sleep progression” because it removes the negative stigma from what you and your child are experiencing…

Sleepless nights. Long days. Napless days. Early wakings. Night wakings.

Feel free to call this 2 year old sleep disruption anything that you like! But the 2 year old sleep regression and sleep progression are usually referring to the same thing.

Signs your Toddler Might be in the 2 Year Old Sleep Regression

If your little one is over 24 months and is starting to show some of these signs, then it’s time to shift sleep needs and tackle the 2 year sleep regression.

Some sleep regression signs include sudden changes in:

  • Struggling to nap during the day
  • Trouble settling at bedtime
  • Enter the stalling tactics
  • Night wakings

Find out here- 2 year old sleep regression signs to better help your toddler get better sleep!

Toddler playing on table with coloring. 10 easy 2 year old sleep regression solutions

How Long Does the Sleep Regression Last?

To be every parent’s demise, there is no “start time and end time” to a sleep regression or sleep progression. 🙁

Each child is different, develops at different rates, and deals with sleep change differently. The best way forward is to focus on how to handle the sleep regression vs. when will it end.

When does it begin?

The 2 year old sleep regression can happen as early as 24 months. Or it can begin at 2.5 years old or as late as right when your toddler is about to turn 3. I know this answer isn’t really helpful, but it can happen anytime that your child is 2.

When does it end?

There is no specific amount of time that a sleep regression can last. Some times is 1-2 weeks, other times it can be 3-4 weeks. Remember, the sleep regression is sparked because of developmetal growth. As your child is experinging this growth, sleep can always be

Does it happen to every child?

No, the sleep regression does not affect every child the same. There is no textbook answer that can tell you “Do ABC and your child will sleep perfectly again”.

That’s why it’s so hard to get through!

My first child didn’t experience this sleep regression when she was 2 other than a few sleep hiccups here and there. My second child went through 2 year old sleep regression at 27 months.

child holding a stuffed bear- the best 2 year old sleep regression solutions

What Causes the Regression? Why Does it Happen?

The magic of toddler life is easy to see as you watch your child grow every day. But this period of increased growth can also lead to an increase in sleep disruptions.

Here are some different sleep interruption culprits:

  • Sleep Needs Have Shifted: As your baby grows, their wake time increases and the number of nap decreases
  • Milestone Development: Developmental growth is the basis of the sleep regression but it’s important to try to pinpoint the different milestones your child is undergoing, such as
    • Potty training
    • Increased talking and vocabulary
    • Learning new motor functions such as bike riding, tumbling
  • Changes in Sleep Environment: Has anything in your child’s sleep environment changed recently? Sleep environment changes can include:
    • A switch from a crib to a toddler bed
    • Moving rooms
    • Your baby moving from your room to their own room
    • Adding a sibling to the room
  • Big Changes in the Home: A big change at home can add to all of the things your child is already naturally experiencing, including:
    • Moving
    • Starting daycare
    • A sibling starting school and not being with them all day anymore
    • A change in a childcare provider
  • Growing Independence: Your little one is experiencing the world around them like they never have before. They are seeing things differently, constantly learning new things, and becoming more aware of their personality and will
  • Separation Anxiety: Added to their rapidly growing mind, they are becoming more aware of your presence like never before. Knowing where you are and where you aren’t.
  • Possible Teething: It is totally possible that your toddler may be also teething with their second molars that can come in between 25-33 months old.

Find out all of the possible culprits to 2 year old sleep regression here so you can pinpoint which ones apply to your family and help your child sleep better!

Toddler sleeping in toddler bed

10 Simple 2 Year Old Sleep Regression Solutions

The number one piece of advice I can offer to parents during any sleep regression is to track your child’s moods, behaviors, and actions.

Do you see any patterns? Are there patterns at certain times of the day?

Knowing this information can empower you to get through this regression with confidence- and informed. Remember, YOU know your child best. You know their quirks. You know their needs better than anyone else.

How do you track toddler sleep patterns?

Download my You Got This Mama Organizer for all things routines and tacker! Included in the You Got This Mama Organizer is a:

  • toddler habit tracker,
  • Daily toddler journal/tracker that gives you a place to write their activities, moods, and even meals all day,
  • a potty training chart
  • a baby & toddler side-by-side tracker to help you manage both kids at the same time
  • milestone charts to track your child’s milestones

The Organizer also includes 40+ other organizational trackers, routines, and schedules that you can use for every member of your family.

Using an organizer such as this and being aware of your child’s habits and patterns can help you to easily notice when something is “off”.  Such as teething, sleep regressions, or illness.

Learn more here!

2 year old sleep regression- everything you need to know. (Child in bed with covers over their mouth peeking out)

2 Year Old Sleep Regression Solutions

Okay, let’s jump into 10 simple 2 year old sleep regression solutions…

1. Reassess your Child’s Sleep Schedule and Sleep Timing

The first step to getting through a sleep regression is to assess your child’s daily sleep schedule. What time do they go to bed? Is it showing to be too early or too late? What time do they nap? Are showing tired cues before nap?

Answering these questions can help you assess your child’s current sleep needs. As your child gets older, their ability to be awake grows, making wake windows stretch and lengthen, therefore reducing naps.

Extending Wake Windows

If your child is fighting naps then try extending their wake window (the amount of time they are awake before needing sleep). For example, if your toddler was napping at 12:30 but now is fighting their nap, it might be time to push the nap back a half hour. Try naptime at 1:00 pm for a few days and assess once again.

Offering a Later Bedtime

If your child doesn’t nap at the “usual time” they normally do and ends up falling asleep an hour or 2 later, then bedtime should be pushed back to accommodate for the length of wake time your child will have before bed.

If your child naps late and then goes to bed early, they might not be tired enough for nighttime sleep. This can lead to trouble setting and fighting bedtime.

Offering a slightly later bedtime can prevent bedtime struggles. You can shift your whole bedtime routine 15-20 minutes later (depending on when your child woke up from their nap based on their normal wake window). Be sure to follow your child’s tired cues and signs that they are tired. Let those cues guide you through uncharted territory.

Offering Earlier Bedtime

If your toddler does not nap at all one day, that’s okay- it happens! Instead of waiting until normal bedtime to start your bedtime routine, push it forward 45 min-1 hour (depending on how long they have been awake).

You want to follow your child’s tired cues because your toddler can easily become overtired and it may become difficult to wind down.

After reassessing your child’s sleep schedule and now understanding their sleep needs, you will know what to do. Not because someone else told you, but because you are following YOUR baby’s needs and communication cues.

Toddler room chair and books-

2. Examine and Fine Tune Sleep Routines

Sleep routines are the life raft in the murky water of baby sleep. Why? Because you cannot control IF your child sleeps or how LONG they sleep. But you can control how you help your baby prepare for sleep.

And the best way to help your baby prepare for sleep is to use a nap routine before nap time and a bedtime routine before nighttime sleep.

As your child gets older, the routines will shift but its purpose is to signal to your child that it’s time for sleep. In the middle of a developmental sleep regression, these routines can really help your child feel safe and secure.

Since your child is already experiencing a disruption of sleep, you can add different elements to your sleep routine to offer them extra comfort as they prepare for sleep.

During my daughters 2 year old sleep regression, I started rocking her a bit longer in the rocking chair while reading a book that she would choose. Before the regression, we would sit on my eldest daughter’s bed and read a book altogether. But during this sleep regression season, she needed the extra comfort and 1 on 1 attention and care from us.

Maybe your child needs you a bit more before they go to sleep, and that’s ok!

The goals is to examine your existing nap and bedtime routines to make sure your routines are aligned with what your child needs.


Related Reading:


3. Filling your Child’s “Tired Cup”

In between your child’s sleep, the time they are awakw is often refeered to as a wake window or wake times. As your child approaches todderhood, their wakw windows lengthen and they are awakw for longer streteches of time.

Every wake window has a “tired cup”. This cup fills up as your child does activites–causing them to becoe a little more tired as time passes. As they become more tired, they show tired cues and that’s how youll know when its’ time to offer your child sleep.

In theory, the more illed your tired cup is, the better going to sleep and staying asleep will be. Of oucrse this is different for every child but the goal is to offer your child a robust awake time to enhance sleep.

The best way to fill your child’s tired cup is to offer them different kinds of activities every day.

Here are some simple activities I do every day with my toddler.

4. Offer Choices and Set Boundaries

The best thing you can do to foster your child’s new-found independence is to offer them choices. This nurture’s their growing independence within a limit, so they feel they are exercising their independence without letting them completely have full control over every situation that arises every day.

Trust me, you don’t want your toddler throwing themselves on the floor in the middle of Target because you said no to the cereal with the marshmallows. (Speaking from experience here!)

Instead, you offer 2 choices that you know they can have- and it keeps the authority with the parent while giving your child independence. Allowing them to exercise their independence will allow them to feel like they are useful and even contribute to your decisions as a family.

But with growing independence comes boundaries. If you let your child run anywhere anytime they want, whats to stop them from running in the parking lot while walking back to the car?

Boundaries are in place to keep your child safe.

Just as we teach our babies not to touch fire because they can get burned, we must use that principle to teach our children that there are boundaries.

Which boundaries you want to draw are completely up to you and your family!

But if you are struggling with a strong-willed toddler that often leads to multiple tantrums a day, check out my Positive Discipline Guide.

It’s a complete step-by-step guide to setting boundaries for your little one using positive parenting methods. My goal is to help you set those necessary boundaries without yelling and tantrums 🙂

portable crib with toddler- how to travel during the 2 year old sleep regression

5. Set a course to slowly move back to original sleep patterns

The number one question I receive is: “Will my baby go back to their normal good sleep habits?”

In short- yes!

If you’ve been working on your child’s sleep foundation since they were a baby- don’t worry, it’s about to come to your rescue.

All of your baby’s sleep habits will begin to reemerge- from sleeping long stretches at night with minimal to no waking and solid, consistent naps.

Come to your baby’s aid through this sleep regression and help him/her through their developmental milestones with as much positive reinforcement and support as possible. As you journey through the sleep regression you will see that your toddler sleep may start to improve. Maybe not by leaps and bounds, but even just crying 5 minutes less is a major win!

As you see your child’s sleep repression patterns starting to subside a bit, it’s time to begin gently shifting back into your child’s normal sleep habits. Such as, attempting to put your toddler down to bed at their normal time before the sleep regression began.

As their parent, only YOU know what their “normal” sleep habits were. So try not to follow someone elses sleep schedule- follow YOUR baby’s cues.

At this age, your baby should still be napping once a day for at least 1.5-2.5 hours. So if your baby is not napping at all during this sleep regression, it’s time to start offering that nap again as normal and see how your baby responds.

6. Building on your Child’s Sleep Foundation

Remember, your baby’s sleep foundation is still there- it’s only temporarily buried under a regression. Now it’s time to start digging to reach it again.  Such as beginning an age-appropriate bedtime and bedtime routine and age-appropriate nap time and nap routine.

Some aspects of your child’s sleep may permanently change after the 2 year sleep regression, such as sleeping with a new lovey or a blanket that brings them security. (Don’t worry, these aren’t  “sleep props”– your child is old enough to know what brings them comfort at night just as an adult loves to sleep with their favorite fluffy, cozy blanket)

These things don’t have to change. Don’t feel the need to try to revert back to every single little detail from before the sleep regression. Some new sleep habits will be added to your baby’s sleep foundation- and that’s good!

Dealing with a sleep regression is all about trial and error based on your baby’s needs.

As your child continues to grow and development, some aspects of their sleep needs increase, decrease, shift and change. It’s all part of the process 🙂

crib with blanket and loveys

7. Keep the crib

Don’t be afraid to make those sleep changes in the future but for now, to get through this regression, its’ best if you keep your little as secure as possible. Even if that means keeping the crib for a bit longer. This also gives you a chance to undergo this change when your child is developmentally ready for it. And helps you keep your sanity by only tackling one sleep disruptance at a time!

It’s okay if this isn’t the right time.

Every time I attempted a sleep change for my kids I had to almost always backtrack to get them acclimated to the new environment. So doing this during the 2 year sleep regression is like throwing salt on a wound (lol).

8. Recruit Help

There is no easy way to get through a sleep regression- except for just getting through it. The days are long, the nights are endless and it seems like you’re captive to a stop in time.

It’s okay if you feel completely overwhelmed. In fact, it’s totally normal!

If you have a network of family and friends, now is the time to raise your hand and ask for help. Even if it’s just to entertain your toddler while you get a second to regroup. If possible, tag team nights with your spouse or partner of help. This really saved my sanity!

Also adding another caregiver to your routine will help your baby know that more people are there to support them and comfort them.

9. Be Consistent and Offer Tons of Positive Reinforcement

toddler tantrum during the 2 year sleep regression

10. Have a plan of response for stalling

When your toddler is not ready for bed, you might quickly see stalling tactions coming into action.

Stalling such as:

  • I need to go potty
  • I’m thirsty
  • Can I have a snack?
  • I’m too hot
  • I’m too cold
  • and on it goes…

Some of these are very valid! If your little one is potty training them ofcourse whent hey say they need to go to the bathroom, you’re going to take them. And if you nee your toddler uncomfortable, your going to want to cater those those needs.

As you totally should!

But what happens when your little one is just stalling?

The best thing to do is to prepare for stalling is the include those common requests into your bedtime and naptime routines.

Yes, those tantrums will begin to peek out…

But the easiest way to avoid and manage those tantrums is to know the culprits and prevent them

There Isn’t a Wrong Way

You know your child better than anyone else. There is nothing that anyone on social media, the internet, and even a doctor can tell you that you may not know about your child. As their parent, you are connected with them in such a special way. This translates into you knowing your child’s needs. You may not know *exactly* what your child needs all the time, but you can sense when something is just off.

Trust your instincts, mama.

Someone told you that the cry-it-out method will help get your child back on track but you just can’t bear it? That’s ok!

If you know your toddler cries for a minute at night to adjust when you walk away, and you leave them, that’s okay!

You do what works for you and your baby. You will get through this 2 year sleep regression by trusting your instincts, staying connected to your toddler, and following their cues to offer them what they need.

toddler holding on to dolls as loveys; a good step to two year old toddler sleep regression solutions

My Toddler Sleep Regression story

One of the first clues that I noticed when we were entering the 2 year sleep regression was when I saw my baby’s mood change during naptime routine and the way she fought naps. After consistently knowing how she normally reacts during nap routine, when she began to fight it, I knew something was going on. And it’s all because I was used to monitor her daily patterns!

A major addition to this sleep regression was potty training. As soon as we started our potty training journey and she actually started to learn to go on the potty throughout the day- our sleep was impacted.

It started with skipped naps and struggling to fall asleep at bedtime. Then it turned into late naps and crying 30 minutes after being put down for bed.

What I Did

I offered her a nap as she was tired. Even if it was later in the day, I pushed bedtime later. If she cried after I left her room at bedtime, I would wait for a few minutes and then go back in to reassure her. I know she cries sometimes just to let her emotions out, so I wasn’t following any “cry it out” procedure.

After going into her room a few times, she would then settle. Which would mean she’s falling asleep later and waking up the next morning later. Our whole daily schedule was just off! But that’s okay, I followed her lead and comforted her along the way.

1.5 weeks of following her cues and meeting her needs, she began to show signs that she was tired at her normal naptime (pre-sleep regression). I started to gently adjust her naps again to reflect more normalcy, giving her 4/5 hours of wake time between morning and nap and between nap and bedtime.

She started showing great signs of sleep improvement! We were successful at the end of the sleep regression and I was overjoyed. It meant that not only had we tackled the battle of sleepless nights but my toddler had gone through her growth development and was adjusting to her new little mind and all that she is learning.

There were a few nights here and there when she would whimper for a few minutes, but it seemed like she was dreaming so didn’t want to go in and disturb her and wake her up.

That’s why it’s so important to know your baby’s sleep needs and cries 🙂

2 Year Old Sleep Regression Solutions Recap

Your once wonderful sleeper will return to you- don’t worry! Remember, follow your baby’s cues- especially his/her tired cues. Your baby is experiencing such a great growth that they don’t know how to react. You are their support and comfort. Yes, it is HARD.

Be sure to care for your mental and physical health as well!

Here is a quick recap of 10 Simple 2 year old sleep regression solutions:

  1. Reassess your Child’s Sleep Schedule and Sleep Timing
  2. Examine and Fine Tune Sleep Routines
  3. Filling your Child’s “Tired Cup”
  4. Offer choices and set boundaries
  5. Slowly move back to original sleep patterns
  6. Build on your child’s sleep foundation
  7. Keep the crib
  8. Recruit help
  9. Be consistent with positive reinforcement
  10. Have a plan of action for stall tactics

One day your toddler will look at you with sparkling eyes and you’ll no longer see them as your tiny baby, but as a resilient toddler filled with great passion, emotion, and strength.

You got this mama!

Always With Love, Brianna

Related Reading for Easy Toddler Tips!

2 Year Old Sleep Regression Causes

2 Year Old Sleep Regression Signs

Simple & Awesome Daily Toddler Schedule

How to Easily Handle the Terrible Twos

Toddler Screentime Rules

The Best Potty Training Essentials

January 13, 2023 · Leave a Comment

Ultimate Guide on How to Follow Baby Wake Window & Cues

Baby Routines

Ultimate Guide to Baby Wake Windows and Cues

Inside: Read the ultimate guide on how to follow baby wake windows and the secret to optimizing sleep using tired cues to build a strong sleep foundation for longer, better naps

Have you ever heard – “Make sure to follow your baby’s wake windows”?

Sometimes baby sleep advice can be very overwhelming. After all, every baby is different!

 As a new mom, I was bombarded with baby sleep guidance— “don’t bed share”, “don’t let the baby fall asleep eating”, “wake your baby after 3 hours of sleep”, “lay down drowsy not sleeping”…

I felt like I was in an avalanche of information. And the worst part was, I didn’t know what advice was wrong and what was actually useful.

But after walking through my own journey of motherhood, I found my own groove. I found my rhythm of parenting where I was able to decipher what advice actually mattered and what didn’t.

One baby sleep tip that held true was being aware of wake windows. But I found a twist that’s even better!

The key is to partner your baby’s wake window with their tired cues for better, longer sleep.

This means you get a full nap time to catch your breath, mama 🙂

 Not too sure how to do this? That’s okay! I’ll walk you through the step-by-step guide to baby wake windows to help you maximize those wake times and promote better sleep.

Let’s jump in…

How to Follow Baby Wake Windows Using Cues

What is a wake window?

So, what exactly is a wake window and why is it so important?

A wake window is simply the amount of time your baby can be up before needing another nap. Or the stretch of time your baby is a wake in between naps. A wake window normally starts from the time your baby wakes to the time they go back to sleep.

Knowing the amount of time your baby can stay awake in between naps at every stage of their growth is the little golden secret to better naps!

Understanding your baby’s wake window can help you offer your baby a nap before they get overtired. It can also prevent your baby from being undertired, which often leads to short naps.

As your baby grows, their sleep needs change. When your baby is a newborn, they sleep all the time with very little wake time. But as they grow, their naps consolidate and the amount of sleep they need during the day decreases.

That’s why a 1 month old can have 5 naps and a one year old can have 2 naps.

As your baby grows, their naps decrease and their wake windows increase.

But how do you know your baby’s wake window?

Wake windows are usually based on your baby’s age. The recommended wake windows are helpful to know the approximate time your baby can be awake before needing another nap. This can help prevent crankiness, fussiness, short naps, fragmented naps, and overall poor sleep.

Number one secret to baby wake windows and better naps

Here are the recommended wake windows and naps by age:

1-4 Months Old

  • Number of Naps: 4
  • Wake Window: 30-60min

5-8 Months Old

  • Number of Naps: 3
  • Wake Window: 2-3 hours

9-12 Month Old

  • Number of Naps: 2
  • Wake Window: 2.5-3.5

12-18 Months Old

  • Number of Naps: 2 or 1 (17m+)
  • Wake Window: 3-4 hours

And while it’s useful to the “recommended wake window” times are helpful, it doesn’t have to be strictly followed.

The most important factor is—knowing your baby’s tired cues.

Instead of just following the recommended wake window- use it as a guide for your baby’s age.

Partnering your baby’s tired cues with the recommended wake window is the optimal way to ensure you are offering your baby naps based on their exact signals and stage of development.

How to know your baby’s wake window

To know YOUR baby’s wake window, simply start to watch your baby’s tired cues about 30 minutes before the minimum time of the wake window. That way, you are aware of your baby is tired before the wake window and you don’t miss their “nap window” (the time you give your baby the nap before they become overtired)

For example, if your baby is 7 months old and is supposed to have a 2.5 hour wake window then around 2 hours from their last nap you would watch for any tired cues. If your baby getting a little slower, maybe staring off into space or starting to slow blink, then you would begin your nap routine and put your baby down to sleep.

That means, at a typical 2.5 hour wake window age, your baby’s wake window is really only 2 hours.

And that’s okay!

But if you were only following the recommended guide, then you would have kept your baby up for a half hour longer which means a fussier baby, a frazzled mom and possibly a poor nap.


Related Reading: 0-12 Months Sample Baby Schedule Routines


Understanding Your Baby’s Tired Cues

The secret to how to follow baby wake windows is to follow your baby’s tired cues- not just their wake windows.

If you just follow a wake window, you can put your baby down for a nap either too early or too late which will lead to poor, unrested, short naps and a very fussy, irritable baby– not good!

Even though your baby cannot fully talk to you yet, they are always communicating with you. Whether by sounds and coos, or screams and flailing arms.

Your baby communicates with you through their body and sounds. And it’s essential to know how to read those communication cues.

What is your baby trying to tell you with their cues? How do you read those cues?

By focusing and paying attention to your baby’s

  • cries, coos & sounds
  • facial expressions,
  • hand movements,
  • mouth movements,
  • eye patterns,
  • overall body movement

All of these things can help you know more about your baby and what they need.

Here are some examples of communication cues that your baby might do when she/he is tired- I call them tired cues.

Tired Cues:
  • Staring
  • Slow blinking
  • Red eyebrows
  • Relaxed hands
  • Reaching for sleep associations (blanket, pacifier, lovey, crib,)
  • Resting head on your shoulder

Some OVERtired cues include irritability, crying, fussiness, and hyperactivity. These signs could be that your baby is overstimulated and overtired, and their body is trying to process being awake when they should be sleeping.

If you offer your baby a nap when they are showing initial tired cues, you prevent can prevent your baby from becoming overtired!

5 Steps to Better baby sleep chart: Baby tired cues, wake window, full feedings, nap routine, peaceful sleep

Creating a wake window and nap schedule customized to YOUR baby

When you pair your baby’s individual tired cues with the wake window age recommendations, you are able to figure out your baby’s sleep needs and tailor a daily nap schedule based on your baby’s needs.

As your baby gets older, you will continue to watch for their tired cues and shift the wake window to accommodate their growth and development.

For example, if your baby is 9 months old and is starting to show signs of dropping their third nap, then you would begin to slowly elongate the wake window and watch for tired cues at a later time. Instead of 2.5-hour wake windows, maybe it’s time for 3-hour wake windows.

Because you are already in tune with your baby’s cues, it will be easier to spot when a developmental change is coming or happening.

Every change in your baby’s routine will be in a gradual pattern. If they’re dropping a nap, you’ll slowly add time to wake windows to fill the time they are awake that they normally would be sleeping.

How to Follow Baby Wake Windows FAQ

The best guide to understand wake windows

Does the wake window include feeding?

Yes, the wake window includes your baby’s full feeding as well as any activities they normally do while they are awake. Anything your baby does in between the time they wake and go back to sleep fills the wake window.

How long should baby’s first wake window be?

In my experience, this wake window is usually the shortest. It’s almost as if your baby’s first nap is an extension of their nighttime sleep and they can’t stay awake very long during that first window of being awake.

The first wake window can be quite of a mystery. Every baby is different.

You might notice that your baby’s wake window is 30-45 minutes shorter than the recommended wake window for their age. This is normal!

That’s why is essential to know your baby’s tired cues and follow their signals letting you know when they are tired.

For a 2-3 hour wake window, my daughter’s first wake window was only about an hour and 10 minutes. As she got older, this wake window got a bit longer but it was always substantially shorter than the other wake windows.

On the flip side, the last wake window tends to be a bit longer as your baby prepares for nighttime sleep.

Help! My baby doesn’t follow the wake window time

It’s perfectly normal for your baby to fall outside of the normal recommended wake window chart based on their age. Some babies have high sleep needs and need more sleep support and some babies have low sleep needs.

There is NO right or wrong when it comes to your baby sleeping. (As long as they are sleeping safely).

The most important thing you can do is follow your baby’s individual tired cues. When you know the signs of being overtired and under-tired, you can always gauge when your little one needs sleep. Whether it matches the “wake window chart” or not.

Every baby is unique and every baby’s sleep needs are unique. That’s why there’s no “one size fits all” when it comes to sleep.

If your baby doesn’t fall follow typical wake window times and if they are showing signs of poor sleep, reevaluate your daily routine- ensuring they are having full feedings, are reaching milestones, and filling the time they are awake with stimulating activities that promotes growth. Be sure to do a nap routine every time you offer your baby a nap to signal to your baby that it’s time to sleep.

Their tired cues told you that they need sleep and the nap routine tells them that sleep is coming. These signals work together to promote better sleep!

If your baby is having thriving days and the shorter/longer wake windows aren’t affecting their sleep, then you have a happy baby!

What age do you start following wake windows?

Remember, wake window recommendations do not have to be strictly followed. The key is to watch for your baby’s tired cues within the wake window range depending on your baby’s age.

It’s more important to understand your baby’s tired cues so you can accurately understand their specific wake window time.

Because you aren’t following an “exact” window of time, you can begin watching for tired cues and being aware of wake windows even when your baby is a newborn.

Your newborn can begin following a very loose routine as early as 4 weeks and if you are being mindful of their wake windows even at this early age, you can build a sleep foundation based on your baby’s cues. Allowing you to further understand your little one and deepen your connection.

Wake windows do become more prevalent as your baby grows out of the newborn phase and begins forming an overall daily nap schedule.

An encouraging note about baby sleep-

You cannot make your baby fall asleep. That’s right!

Truth is, you have no control over your baby sleeping or not. What you do have control over is offering them a nap. Meaning, making sure they are full, diaper changed, and in an environment conducive to sleep (dark curtains, sound machine, swaddle, etc.). It is up to your baby to take the nap!

Sleeping is a biological function that your baby is learning as they are trying to get used to this big, new world, just like learning to roll over crawl, and walk. They are adjusting to life outside of the womb and every week they are developing new skills.

Sleep is one of those functions! As your baby continues to develop, they will undergo several sleep levels. Enter things like the dreaded 4-month sleep regression haha. These are just signs that your baby is growing and developing new skills.

Some babies walk before the “average age”, some babies walk right at the “average age”, and others walk after. That’s why it’s called average- it can be before, during, or after and still be perfectly normal.

You can encourage your baby, support your baby, and set your baby up for sleep success but it is ultimately your baby who will learn how to sleep.

If you have a concern about your baby’s sleep patterns, always talk to your pediatrician first and you can consult a sleep consultant that fits your family’s needs.

Grab your FREE Baby Wake Windows Cheatsheet

All of this information can seem very overwhelming and can be a lot to process all at once. To help you save this awesome information and implement it on your own time, I created a Baby Wake Windows & Cues Cheatsheet for you!

It’s the perfect resource that you can refer back to and help you implement these baby sleep tips at your own pace.

The Baby Wake Windows & Cues Cheatsheet includes:

  • All of the highlights of this post including tips about tired cues and wake windows
  • Wake window chart & recommended naps by age
  • Routine Template
  • Daily Baby Tracker

Download the free PDF now and save it right to your device! Use the form below to get it sent straight to your best email address 🙂

RECAP– How to Follow Baby Wake Windows and Tired Cues

Some babies can only stay awake for a shorter amount of time before becoming overtired and cranky. And some babies have lower sleep needs and can be awake longer.

That’s why it’s essential to know YOUR baby’s tried cues and signals– so you can offer them a nap when they are communicating to you that they need it most.

Partnering your baby’s wake window with their tired cues will help you better understand your baby’s sleep needs, offer a nap at the optimum time and encourage better, longer, restful sleep for your baby

If you’re struggling with short naps or bad naps, try revisiting the wake window and honing in on those tired cues.

Always With Love, Brianna

Related Posts:

How to make a baby routine in 4 steps

0-4 weeks old newborn routine

1-4 Month Baby Schedule Routine

Easy 5-8 Month Baby Routine

9-12 Month Baby Routine

4 Baby Routine Essentials for a Perfect Foundation

Importance of a Baby Bedtime Routine

The Best Baby Bath Routine

How to Get Your Baby to Sleep In a Crib

July 28, 2022 · Leave a Comment

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