Get an idea of what kind of schedule your 2 year old would thrive on, including naps and overnight sleep with our 2 year old sleep schedule samples!
Two years old is such a fun stage! Your little baby is a full-on toddler now, walking, talking and pushing those boundaries like it’s their job (which it really is!).
Even though two years old gets a bad wrap with the terrible twos, I find it to be one of the most endearing and adorable phases!
Sleep can be tricky at this age as your two-year old may start having fears of the dark or monsters in their room. And the 2-year-old sleep regression can hit your family really hard! It definitely did for us!
Let’s make sure your 2 year old’s sleep schedule is right where it should be so you can combat any sleep issues that may creep up in this adorable toddler phase!
What is A Good Sleep Schedule for A Two-Year-Old?
Our number one priority when setting up the best 2 year old sleep schedule is to optimize both nap time and night time sleep. Before we can do that, you’ll need to know two important things.
First, how much sleep does your two-year-old need during the day? Second, how much sleep do they need overnight?
By this age, your two-year-old needs between 12 to 14 hours of sleep every day. Ideally, they’ll sleep 11 or 12 of those hours through the night.
At this age I recommend sticking to a regular nap and bedtime schedule as opposed to following your toddler’s wake windows.
If your little one is between 24 to 36 months old, they likely need between between 4 to 6 hours of awake time before and after their nap. That’s a huge difference from the newborn days when they could only stay awake long enough for a diaper change and a feeding!
Grab my Toddler Sleep Training Guide to help you with your toddler’s sleep! Get your toddler out of your bed and into their own using the most effective sleep training techniques for toddlers and big kids. This guide also includes tons of tips and tricks for tackling toddler’s sleep! Get it here.
How Many Naps Should A Two-Year-Old Take?
Your two-year-old is resilient, but they are also super active. That’s why I still recommend you keep a nap time in the daily schedule.
You don’t want your toddler to get too overtired or overstimulated throughout the day. That can cause big problems when you’re trying to settle them in to their bedtime routine.
Nap time serves as a daily reset. Also, the extra daytime sleep—at the appropriate amount—will actually help your little one sleep better at night. A well-rested toddler sleeps better!
In general, you should aim for your two-year-old to get 1 to 2.5 hours of sleep during the day. Keeping appropriate wake windows in mind, they should go down for their nap about 5 hours after they’ve woken up for the day.
If you haven’t moved from two naps to one, it’s time to transition. Too much nap time at this age means your toddler has less time to be active and tire out their growing bodies and minds, which they need for a solid night’s rest.
Naps and the Two-Year-Old Sleep Regression
On the other end of the nap time spectrum, you might find your two-year-old is suddenly fighting their only nap of the day. Don’t be fooled! They can still really benefit from that extra daytime rest.
A non-napping two-year-old is likely to overtire and struggle at bedtime.
Some toddlers go through a two-year sleep regression. One sign of this regression is when your little one tries to drop nap time completely. Hold strong! Keep fostering a good nap environment and do what you can to avoid introducing poor sleep habits during a regression.
Most kids still need a nap until they are 3 or 4 years old. Plenty of parents drop it around 2 years old and move to a 2-year old no-nap schedule, but if you keep offering the nap, your toddler may pick it up again and keep it for another year or two!
If you decide to drop, make sure to introduce quiet time during nap time hours, so your toddler still gets a little rest during the day.
If nap time is a battle—either because your two-year-old wants no part of it or because they seem overtired during the day—it may be time to take a look at when they’re going to bed at night.
What Time Should A Two-Year-Old Go to Bed?
If your toddler is regularly cranky and tired long before nap time or if your 2-year old is waking up too early in the morning, it’s time to look at how long they’re sleeping at night or how late the nap is being offered.
You can’t necessarily control how early your toddler wakes up in the morning. Thankfully, you do have some power over when they go to bed.
Again, your two-year-old needs between 12 to 14 hours of sleep every day. If your toddler takes a 1 to 2.5-hour nap during the day, you should aim for 11 to 12 hours of sleep every night.
If you know that your toddler isn’t getting enough sleep at night, you can try easing them in to an earlier bedtime. You can do this over the course of a week, pushing bedtime up in 15 minute increments each night.
How to Pick a Bedtime for Your Two-Year-Old
One easy way to determine your two-year-old’s ideal bedtime is to pay attention to the time they normally wake up in the morning. Then, start their bedtime routine around that same time in the evening.
For example, if your toddler is waking up at 7:00 am, start easing into their bedtime routine at 7:00 pm. Ideally, they’ll be falling asleep on their own by 8:00 pm at the latest.
This schedule sets up your toddler to get enough sleep at night. It also leaves some room during the day for a 1 to 2.5 hour nap.
If your two-year-old is taking a long time to fall asleep at bedtime, nap time might need to be earlier. Remember that the appropriate wake window at this age is 5 to 6 hours. If there’s less than 5 hours between when they wake up from nap and go down for bedtime, it may take them longer to fall asleep at night.
I know that’s a lot of information. Let’s break it all down into a sample 2 year old sleep schedule.
Example 2 Year Old Sleep Schedule
The sample 2 year old schedule is similar to a 1 year old schedule, but with a bit more time in between naps.
Remember that the three key elements of a two-year-old’s sleep schedule should be:
- A total of 11 to 12 hours of nighttime sleep.
- One 1.5 to 2 hour nap during the day.
- Wake windows that fall between 4 to 6 hours.
With those things in mind, here is a sample sleep schedule for 2 year old.
- 7:00 am: Wake up and eat breakfast
- 9:00 am: Snack time
- 12:30 pm: Lunch time
- 1:00-2:30/3:00 pm: Nap
- 2:30/3:00 pm: Snack
- 5:30 pm: Dinner
- 7:00/7:30 pm: Bedtime
Of course every two-year-old and their family’s needs are different. The great thing about understanding age-appropriate wake windows and sleep requirements is that you’ll be able to adapt your schedule to meet your toddler’s needs and your own.
If you need some extra help coming up with the right two-year-old sleep schedule for your family, I’m here for you!
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