The 2-year sleep regression can be an unpleasant surprise. You’re past the days of 3 a.m. feedings, and you’ve been enjoying catching up on rest. But now as your child approaches their second birthday, you suddenly find getting them to sleep is more frustrating than ever.
In this article, we’ll explain how to identify a 2-year sleep regression, some factors that might trigger it, and strategies for getting through it so you can get the rest you’ll need to chase after an increasingly lively and independent toddler.
Table of contents
- The importance of sleep for a two-year-old
- Signs your two-year-old is not sleeping enough
- Sleep regressions explained
- Signs of the 2-year sleep regression
- Causes of the 2-year sleep regression
- Other possible reasons your toddler’s not sleeping
- 2-year sleep regression tips
- When to talk to your doctor
The importance of sleep for a two-year-old
Sleep is crucial for all of us, and your energetic two-year-old is no exception. A two-year-old should be getting 12 to 14 hours of sleep a day, divided into nighttime sleep and daytime naps.
As your toddler sleeps, their brain develops, growth hormones are released, and their immune system is boosted. Getting enough sleep is key to emotional regulation and maintaining focus.
Signs your two-year-old is not sleeping enough
It’s pretty clear if your toddler hasn’t been getting enough sleep. They can be disruptive and get upset easily or throw tantrums. Being overtired can even make sleeping more challenging.
Some other signs of not sleeping enough include:
- Sleepiness during the day
- Lack of concentration
- Trouble waking up
- Being extra moody and emotional
- Night terrors
- No impulse control
If your toddler is having trouble getting shuteye and you suspect they’re experiencing a sleep regression, read on.
Sleep regressions explained
There’s a good chance you’re already familiar with the concept of sleep regressions. If you haven’t run into these issues yet, then consider yourself a member of the lucky minority by making it this far.
To bring you up to speed, a sleep regression is a period during which the progress that your child has been making in going to sleep quickly at bedtime or naptime and then staying peacefully asleep until the appropriate time to wake up seems to be reversed.
During these periods, your child may refuse to go down for bed or a nap, cry, act defiantly, or (in the case of older tots) employ stalling tactics like pleading for another story or drink of water. Then they may wake up and demand attention repeatedly after finally going to bed.
These periods are usually associated with growth spurts and significant milestones in your child’s physical and mental development and the way they experience and interact with the world.
The most commonly seen intervals for sleep regressions are:
Not every child goes through each sleep regression. The timing also might not be exact. That said, it is quite common for children to go through a 2-year sleep regression.
Signs of the 2-year sleep regression
One or two restless nights or cranky nap times don’t necessarily mean that your little one is going through a sleep regression.
Signs of a sleep regression include:
- Waking up more often than usual during the night
- Taking longer to go to sleep at bedtime or nap time
- Refusing to take naps at all
- Coming up with excuses to delay bedtime
- Waking up earlier (even by early-rising toddler standards!)
A sleep regression typically includes many or all of these behaviors over a period of a couple of weeks, although in some cases it can last longer.
Causes of the 2-year sleep regression
We mentioned previously that sleep regressions usually coincide with important stages in your child’s growth and development. So let’s talk about some of the specific causes for a sleep regression right around birthday number two.
Changing sleep needs
As they approach age two, your child is well past the age where sleeping was almost the default like it was when they were a small baby. However, as we said, two-year-olds still need a solid 12-14 hours of sleep per day.
That includes nap time during the day, although at this stage there’s a good chance that they are transitioning from two daily naps to just one.
Changes in your little one’s sleep needs can throw off their sense of when it’s time to sleep and how long they need to sleep. The two-naps-to-one-nap transition, especially, can result in them getting overtired, which can actually make it harder to get them to sleep.
Growing independence
At age two, your child is rapidly mastering new skills and expanding their awareness of the world and their capacity to interact with it.
They can get around on their own. They can express what they want (or don’t want) verbally. They have new skills to practice. They have new toys to play with (or new ways to make their own fun while ignoring the shiny toys you buy them).
All of this might add up to your child deciding that they would much rather keep doing this exciting stuff than sleep.
Or they might even be refusing to go to sleep simply as a way of asserting their increasing independence, although they probably couldn’t put that motivation into words.
Nightmares
Unfortunately, new discoveries sometimes mean new fears.
By now your child is constantly trying to digest new things they’re learning about the vastness and complexity of the world around them. They’re growing in their comprehension of language, and exposure to entertainment like books and videos is sparking their imagination.
Instead of dreaming of simple concepts, they can now experience much more “realistic,” vivid, and, sometimes, frightening nightmares.
Life changes
At the same time your two-year-old is going through important developmental changes, they might also be experiencing major life changes. Examples include starting preschool, being introduced to a new nanny or babysitter, or even meeting a new sibling.
These life transitions can cause anxiety in your child, which might manifest as a refusal to sleep or an inability to sleep soundly.
Routine changes
Toddlers love routines — they give them a feeling of safety and security — and changing their daily routines may disrupt their delicate sleep patterns and trigger a regression.
If you’re traveling or otherwise off your regular daily schedule, try to stick to your toddler’s bed and nap routine as much as you’re able to.
Transitioning to a crib too early
You may have thought your little one was ready for the big boy or big girl bed, but if you transition them too soon, it might lead to a sleep regression.
For instance, your toddler may be unable to resist their newfound freedom and, as a result, spend a lot of time taking advantage of that freedom by getting out of bed over and over.
Potty training
Your little one has finally ditched the diaper — great, right? Yes, but transitioning from diapers to the potty is another change that can trigger a sleep regression.
Now potty-trained, your child has an increased awareness of the feelings of needing to pee or poop, and as such may wake up more frequently in the night.
Separation anxiety
Your toddler may also fall into a sleep regression because they’re feeling anxious about being away from you. The separation can put their body on high alert making it hard for them to get to sleep.
Other possible reasons your toddler’s not sleeping
Of course, there are other factors to look out for that might exacerbate the impacts of a sleep regression.
Teething
Although teething isn’t usually considered a direct cause of a sleep regression, your child is at the age where their two-year molars may be starting to come in. Discomfort from this can make it harder for them to get to sleep.
Discomfort
Speaking of discomfort, if your little one has itchy or uncomfortable pajamas, a hot room, or a lumpy pillow, they may have extra trouble getting to bed.
Fear of the dark
You probably remember being nervous yourself when the lights went out and it was just you — and an imaginary monster under the bed or in the closet — left in the room. It’s little surprise that being afraid of the dark can also interfere with your toddler’s sleep.
Illness
If your toddler has a stuffy nose, cough, fever, or any other signs of being ill, they’ll likely have some sleep difficulties as well.
2-year sleep regression tips
Now that you’ve considered some possible triggers for your toddler’s 2-year sleep regression, what can you do to get through it?
There is no “one size fits all” solution for dealing with a 2-year sleep regression. Even so, we can recommend some pretty universally applicable strategies you can use to help mitigate the effects of the 2-year sleep regression (and maintain your own sanity).
Maintain your sleep time routine.
Keeping to a bedtime ritual that helps your little one realize it’s time to wind down and relax from the day’s activities is just as important now as when you were sleep-training an infant, if not more so.
As your child grows, you might tweak their bedtime routine slightly to ensure that it’s working for them. You’ll want to include things that will help them gradually slow down, signaling to their body and brain that it’s time to nod off.
Some steps to include in their bedtime routine are:
- Giving a bedtime snack
- Dimming the lights and turning on calming music
- Turning on the humidifier
- Brushing their teeth and washing their face
- Changing into pajamas
- Reading a bedtime story
- Tucking a favorite stuffed animal or blanket in bed with your child
You’ll also want to be sure your little one’s bedtime routine has a specific start and end time. Generally, a bedtime routine should last about 30 minutes to an hour. You’ll have to work backward from their designated bedtime to find the perfect start time.
The consistent routine will provide your child with a sense of security that they crave, especially as their world and they themselves are changing. It will also make it less likely that they’ll push back at bedtime because they know what’s coming.
Keep goodnights short and sweet.
If your little one is prone to separation anxiety, it’s extra important to make your goodnights short. Use a clear, positive tone, and give your toddler a quick hug before leaving their room.
Practice good sleep hygiene.
You’ll also want to be sure you’re practicing good sleep hygiene — meaning you’ve set up the room so it’s conducive to sleep. Here are some tips.
Cool but not cold
The temperature in your toddler’s room should be set between 68 to 72 degrees Fahrenheit.
Shades down
The room should also be dark, as light might throw off your child’s Circadian rhythm. This goes double for blue light, so keep devices away from them as you approach nap or bedtime.
Investing in some blackout curtains will help when it’s still daylight outside.
Quiet, please
You’ll also have to ensure the room is quiet. If you’re worried about outside noise or distractions, a white noise machine can help.
Not too dry
In addition, if it’s dry in your home, consider a humidifier for your toddler’s room. The ideal humidity should be between 30 and 50%, but never more than 60% or mold can grow.
Make sure your toddler has comfy pajamas.
As we said, comfort is key for sleep. Make sure your child is dressed in soft, comfy pajamas when they go to bed. Choose natural, breathable materials, like cotton, so your child won’t overheat, and if there’s a tagless option, even better.
Opt for a breathable mattress and organic sheets.
Your little one’s sleep surface is also important when it comes to sleeping comfortably. If they’re in a crib or toddler bed, a breathable mattress like the Newton Original Crib Mattress or Essential Crib Mattress and a 2 pack of our organic sheets will do the trick!
Keep your toddler napping.
Even if your little one isn’t keen on napping anymore, getting some shuteye during the day is still important for a two-year-old. Most toddlers nap until about four years old.
If you’re not sure how much daytime sleep your toddler still needs, calculate how much sleep they get in a 24-hour period, compare that to the 12 to 14 hours they need, and fill the gap with a nap.
Consider adjusting bedtime.
Even when trying to maintain consistency, think about shifting the timing of your bedtime routine or adjust the timing of your toddler’s daily nap as they transition from two naps to one.
Shifting nightly bedtime back a half-hour or so can help them not wake up so painfully early in the morning. Shifting afternoon nap time back can keep them from reaching that dreaded “too tired to sleep” state in the evening.
If you’ve made some changes and they’re not working, there’s no harm in reverting to the old sleep schedule. It might simply be too early to make the change.
Keep them in the crib.
Avoid the temptation to switch your toddler out of the crib too early. Moving to a toddler bed before they’re emotionally ready can make the sleep regression worse.
Note: If they’re staying in the crib a bit longer, just make sure your crib mattress is at the proper height so that they can’t climb out.
Also consider your little one’s mattress. The two-stage design of the Newton Baby Crib Mattress, for example, gives it longevity through the toddler years, and you can get even more use out of it by upcycling it as part of our play couch.
When it is time to transition to a “big boy/girl bed,” check out our kids’ twin mattress. It’s completely washable including the core, and ideal for potty training, asthma, and allergy sufferers.
Separate their play space.
If you have the room to do it, it can be helpful to create a playroom for your toddler that’s separate from the area where their crib is located.
Keeping toys out of sight will help prevent your child from being distracted as they’re supposed to be drifting off to sleep. And separating the play environment from the sleep environment will help reinforce the concept that once you put them to bed, it’s time for rest.
Be consistent.
As we said earlier, toddlers respond to routines. A routine is just a consistent approach, and setting one can even help you navigate a sleep regression. For instance, if your child keeps leaving their room when it’s time for bed, every time they do so, you want to react the same way.
In this case, experts recommend that you simply pick up your child, walk them back to their bed, and tuck them back in. Be matter-of-fact about it, rather than showing emotion.
Your two-year-old will quickly learn that their action will have a predictable outcome (not the one they were going for) and give up on the escape plan.
Stay calm.
When your newborn wouldn’t sleep, it was frustrating, but at least you knew that they weren’t trying to frustrate you. At age two, however, your child is capable of using tactics to avoid sleep that might seem intentionally defiant or even manipulative.
It’s natural to be annoyed, but it’s important to stay cool and in control. If your child isn’t actually trying to “play games,” your stress will only feed their stress. On the other hand, if they are testing your limits, getting upset will only teach them that they can push your buttons.
Some tested strategies for managing any sleep struggles include:
- Setting boundaries: Be sure that your toddler understands what will happen if they try to resist their bedtime. You want to be calm yet direct and set clear expectations for them.
- Giving your little one a say: It’s much easier to give your toddler two or three choices if they’re struggling at bedtime. For instance, they can select which book they want to read or what stuffed animal they want to sleep with, they’ll feel a greater sense of control and calm.
- Ensuring your toddler feels safe and secure: Often toddlers will get anxious or upset if they’re not feeling safe. By reassuring your little one that you’ll be back in the morning, it will be easier for them to relax.
When to talk to your doctor
Two-year sleep regressions can last from a few days to a few weeks. If the regression has lasted over a month, you might want to make an appointment with your pediatrician.
In addition, if your child is sick with a fever or other symptoms and isn’t getting better, it’s good to visit your doctor so you can rule out an infection.
Looking Ahead To Life With A 2 Year Old
Sleep regressions often accompany new stages in your child’s development, and turning two is certainly a major milestone! How you handle the 2-year sleep regression can help you set the tone for the next stage of your child’s growth.
Understanding your child’s anxieties, making smart adjustments to their environment, reassuring them with consistency, and staying calm as they test their boundaries will help you turn the “terrible twos” into the “terrific twos.”
The 2-year sleep regression is the last in the series of common sleep regressions recognized by experts. Now you can look forward to the challenge of potty training!
Whatever stage of development your baby or toddler is in, Newton will be here with advice and products that promote safe, healthy sleep and play.
