Getting a toddler sleep schedule right is key for your child’s growth. It affects their mood, learning, and even how tall they grow. It’s not just for a quiet night for parents.
Toddlers need about 12.5 hours of sleep each day. This includes 10-12 hours at night and a nap of 1.5-2.5 hours. Finding the right mix is important for their mood and energy.
Every child is different, but a set routine helps everyone. Many parents use wake windows of 4-6 hours. Nap time is about 5-6 hours after waking up in the morning.
A bedtime routine tells your toddler it’s time for sleep. This routine makes them feel safe and helps avoid bedtime fights. This is because they are learning to be more independent.
Key Takeaways
- Toddlers around 22 months typically need 12.5 hours of total daily sleep
- Aim for 10-12 hours of nighttime sleep plus a 1.5-2.5 hour daytime nap
- Consistent wake windows of 4-6 hours help maintain natural sleep rhythms
- A predictable bedtime routine reduces resistance and improves sleep quality
- Optimal bedtime usually falls between 7:00-8:00 PM for this age group
- Sleep directly impacts mood, cognitive development, and physical growth
Understanding Sleep Needs for 22-Month-Old Toddlers
Knowing how much sleep your 22-month-old needs helps with routines. These routines support their growing independence and learning. At this age, sleep patterns change as they grow.
Total Sleep Requirements at This Age
Most 22-month-old toddlers need 12.5-14 hours of sleep in a day. This includes 10-12 hours at night and 1.5-2.5 hours during the day. This balance helps with their growth.
Some 22-month-olds might need two naps, but many start needing just one. This change shows they are growing up and their sleep needs are changing.
Every toddler is different when it comes to sleep. Some need more, just like some adults do. Things like genetics and how active they are affect how much sleep they need.
Developmental Changes Affecting Sleep
At 22 months, many things change that affect sleep. Toddlers are learning new words, getting better at moving, and becoming more independent. They also learn and remember more.
- Rapid language acquisition and vocabulary growth
- Increased physical abilities and motor skills
- Growing independence and self-awareness
- Enhanced cognitive processing and memory
These changes can make sleep harder. Toddlers’ brains work a lot during sleep, learning new things. This can make them wake up more at night or not want to sleep.
Many parents see sleep problems around this age. Toddlers might fight sleep or wake up a lot. Knowing this helps you be patient when they have trouble sleeping.
Signs of Adequate Rest
Seeing if your toddler is well-rested is easier than you think. Look at how they act during the day. A well-rested toddler has steady energy and doesn’t get too tired or cranky.
A happy toddler wakes up feeling good and stays calm. They don’t get too upset before naps or bedtime. If they’re always cranky, they might not be getting enough sleep.
Other signs of good sleep include being able to focus and play well. A tired toddler might be clumsy, too active, or have trouble focusing. They might also get upset easily.
Being able to fall asleep quickly is another sign of good sleep. Most 22-month-olds can fall asleep in 15-20 minutes. But, some might resist sleep at this age.
The Importance of Consistent Sleep for Toddler Development
A good sleep schedule is key for your 22-month-old’s growth. It helps in many ways, like making them smarter and stronger. It also helps them feel better and happier.
Cognitive Benefits of Quality Sleep
Sleep is when your 22-month-old’s brain works hard. It helps them remember things and learn new stuff. This is because sleep makes their brain connections stronger.
Well-rested toddlers learn faster and solve problems better. They can pay attention longer and are more curious. Sleeping well helps them do well in school later on
Physical Growth and Sleep Connection
Sleep is very important for growing strong. Growth hormone comes out when they sleep deep. This is key for your toddler’s growth.
While they sleep, their body fixes itself and grows muscles. This helps them move better and learn new things. They can run and climb better.
They also get sick less often. This is because sleep helps their body fight off germs.
Emotional Regulation and Rest
Sleep also helps with feelings. A well-rested 22-month-old is calmer and happier. They don’t get as upset as sleep-deprived ones.
They handle changes better and don’t get as mad. This makes them sleep better, which makes them even calmer.
| Development Area | Well-Rested Toddler | Sleep-Deprived Toddler |
|---|---|---|
| Cognitive Function | Better focus, enhanced learning, improved memory | Easily distracted, difficulty learning, forgetfulness |
| Physical Growth | Optimal growth hormone release, stronger immune system | Reduced growth hormone production, more frequent illness |
| Emotional State | Fewer tantrums, better transitions, positive social interactions | Frequent meltdowns, resistance to change, irritability |
| Daily Behavior | More cooperative, adaptable, and engaged | Oppositional, rigid, and withdrawn |
Waking up from naps can be hard. Many 22-month-olds feel lost or clingy. Having a regular wake-up time helps them feel better and more stable.
Ideal 22 Month Old Sleep Schedule Template
A good sleep schedule for a 22-month-old can really help them sleep better. It also makes your family life smoother. A routine helps your toddler know what to expect, making bedtime easier and sleep better.
Morning Wake-Up Routine
Wake up times in the morning should be the same every day. Try to wake up between 6:30-7:30 AM. 7:30 AM is best for most families.
A good morning routine for toddlers includes:
- Opening curtains to let in natural light
- Cheerful morning greetings
- Diaper change or bathroom visit
- Breakfast within 30 minutes of waking
Optimal Nap Timing and Duration
Most 22-month-olds need one nap a day that lasts 1.5-2.5 hours. The best nap time is about 5-5.5 hours after waking up. This is usually between 12:30-1:00 PM.
Look for sleepy signs like rubbing eyes or being clingy 30 minutes before nap time. A 10-15 minute pre-nap routine helps them get ready to sleep.
Evening Wind-Down and Bedtime
The evening routine should start 30-45 minutes before bedtime. Bedtime is best between 7:30-8:30 PM. This gives them about 5.75 hours of wake time after their nap.
Good wind-down activities are:
- A warm bath
- Changing into pajamas
- Brushing teeth
- Reading 1-2 short books
- Singing a quiet song or lullaby
Sample Daily Timeline
| Time | Activity | Notes |
|---|---|---|
| 7:30 AM | Wake up | Consistent wake time |
| 7:45 AM | Breakfast | Protein-rich morning meal |
| 9:30 AM | Active play/outing | Physical activity helps nap readiness |
| 12:00 PM | Lunch | Light meal before nap |
| 12:30 PM | Pre-nap routine | Quiet book, diaper change |
| 12:45 PM | Nap time | 5.25 hours after morning wake-up |
| 2:45 PM | Wake from nap | 2-hour nap duration |
| 3:00 PM | Snack | Light afternoon refuel |
| 5:30 PM | Dinner | Family meal time |
| 7:00 PM | Bath time | Start of bedtime routine |
| 7:45 PM | Bedtime routine | Books, songs, cuddles |
| 8:30 PM | Asleep | 5.75 hours after nap |
Wake windows (5-5.75 hours) are more important than exact times. Adjust this schedule to fit your family’s needs. Keep sleep periods consistent for the best rest.
Weekend Adjustments to Your Toddler’s Sleep Schedule
Adjusting your 22-month-old’s sleep for weekends is key. Weekends bring fun, but keeping sleep routines is vital. It helps your toddler stay happy and well-rested.
Maintaining Consistency While Allowing Flexibility
Setting reasonable boundaries is the secret to weekend sleep. Keep wake-up and bedtime close to weekday times. This keeps their sleep rhythm steady but lets you have fun too.
Think about your toddler’s energy for weekend plans. A bit later bedtime on Saturday can work if they rest well the next day.
Many parents tweak their weekend schedule. For example, waking up 30 minutes later on weekends can be okay. It gives you a bit more sleep without messing up their rhythm.
Managing Special Occasions and Events
Life includes special events, but they don’t have to mess up sleep. Here are tips for keeping sleep routines during these times:
- Schedule events around nap times when possible
- Bring familiar sleep items to create comfort in new environments
- Find a quiet space for naps during longer events
- Consider a car nap as a backup option if needed
At birthday parties or holidays, stick to some of your routine. Even a short bedtime ritual helps your toddler know it’s time for sleep, even in exciting places.
Recovery After Schedule Disruptions
Disruptions can happen, even with the best plans. If your toddler misses naps or stays up late, have a plan. Move bedtime earlier to avoid being too tired.
But don’t make bedtime too early. It can make them wake up too early. Instead, go to bed 30-45 minutes earlier than usual. This helps them rest without messing up morning plans.
| Disruption Type | Recovery Strategy | Timeline | What to Watch For |
|---|---|---|---|
| Missed Nap | Earlier bedtime (30-45 min) | Same day | Overtiredness signs |
| Late Bedtime | Normal wake time, earlier nap | Next day | Crankiness, eye rubbing |
| Multiple Day Disruption | Gradual schedule reset | 2-3 days | Sleep resistance, night wakings |
| Time Zone Changes | 15-minute daily adjustments | 4-7 days | Difficulty falling asleep |
Remember, a little flexibility is okay. But get back to your routine quickly after disruptions. Most toddlers adjust in 2-3 days.
Enjoying weekends with your toddler while keeping them well-rested is possible. It’s all about finding the right balance.
Creating the Optimal Sleep Environment
A good sleep space is key for your 22-month-old’s rest. It can change their sleep from bad to good. Making the perfect sleep space for toddlers needs a few important things.
Room Temperature and Lighting
The room should be cool for sleep. Experts say keep it between 68-72°F (20-22°C). This coolness helps your toddler sleep better.
Lighting is also very important. Use blackout curtains or shades to keep it dark. This helps your toddler sleep longer and better.
If dark scares your child, use a small nightlight. Choose one with red or amber light. Place it where your child can’t see it too well.
Noise Considerations and Sound Machines
Most homes are not quiet. Sound machines help by making a constant noise. This noise helps your toddler sleep better.
When picking a sound machine, choose one with sounds that don’t repeat. Keep the volume low, around 50 decibels. Put it across the room from your child’s bed.
| Sound Type | Benefits | Best For | Considerations |
|---|---|---|---|
| White Noise | Masks all frequencies of sound | Homes with unpredictable noises | Can be harsh at higher volumes |
| Pink Noise | Softer high frequencies | Children sensitive to white noise | Sounds like gentle rainfall |
| Brown Noise | Even deeper than pink noise | Deep sleepers who need minimal disturbance | Resembles ocean waves or thunder |
| Nature Sounds | Calming and familiar | Children who respond to natural elements | Ensure sounds don’t loop noticeably |
Comfort Items and Sleep Associations
Comfort items help your toddler sleep better. A special blanket or stuffed animal can be very comforting. These items tell your toddler it’s time to sleep.
Choose safe comfort items. Avoid anything that could be a choking hazard. Don’t have too many items in the crib.
Teaching your toddler to use their comfort item helps them sleep better. It also helps them become more independent.
Toddler-Proofing the Sleep Space
Keeping your toddler’s sleep space safe is very important. If they’re in a crib, make sure the mattress is low. For beds, use bed rails to prevent falls.
Make sure furniture is stable and can’t tip over. Keep window blinds out of reach. Remove small objects that could be choking hazards.
A safe and comfortable sleep space is key for good sleep. With the right setup, your 22-month-old will sleep well and develop healthy sleep habits.
Effective Bedtime Routines for 22-Month-Olds
A good bedtime routine can make evenings calm for 22-month-olds. Toddlers need clear signs it’s time to sleep after a busy day. A good bedtime routine helps them sleep better and feel rested.
Calming Pre-Sleep Activities
Start quiet play 45-60 minutes before bed. Dim the lights and reduce noise.
Good calming activities are:
- A warm bath with gentle washing (avoid exciting water play)
- Reading 2-3 short picture books in a cozy spot
- Quiet puzzles or simple toys that don’t overstimulate
- Soft lullabies or gentle singing
- Cuddling with a favorite stuffed animal or blanket
Timing Your Routine for Success
The bedtime routine should last 20-30 minutes. It signals sleep but doesn’t make them too tired.
Start the routine at the same time each night. This helps your child’s body get ready for sleep. Bedtimes between 7:00-8:00 PM are best for 11-12 hours of sleep.
Consistency and Predictability Benefits
Consistent routines are good for toddlers. They help their brains get ready for sleep.
Predictable routines make toddlers feel safe. They like knowing what’s next. This makes them less anxious and strengthens your bond.
Handling Bedtime Resistance
Bedtime resistance is common at 22 months. Toddlers test boundaries and want to be independent. Here are some tips:
| Challenge | Effective Response | Why It Works |
|---|---|---|
| Stalling tactics | Offer limited choices: “Do you want the blue or green pajamas?” | Satisfies need for independence while maintaining boundaries |
| Requesting “one more” of everything | Set clear limits with visual cues: “One more book, then bedtime” | Creates predictable endpoints toddlers can understand |
| Emotional meltdowns | Validate feelings while maintaining routine: “I know you want to play more. It’s stil bedtime.” | Acknowledges emotions without changing expectations |
| Leaving the bedroom repeatedly | Return child calmly without extended interaction | Avoids reinforcing behavior with attention |
Being consistent is key when dealing with bedtime resistance. Giving in sometimes makes bedtime harder later.
Common Sleep Challenges at 22 Months
Your 22-month-old might face sleep problems, even with a good sleep schedule. These issues need smart solutions. Knowing what to expect can help you and your family sleep better.
Sleep Regression Patterns and Solutions
There’s no specific “22-month sleep regression.” But, many things can make sleep hard around this age. These include big steps in growing, feeling scared when apart, and wanting to do things on their own.
When your toddler seems to go back to old sleep habits, keep things the same. Give them extra comfort at bedtime but avoid making new habits that mess with sleep. Remember, these problems usually don’t last long—just 2-3 weeks.
Night Waking Causes and Remedies
It’s tough when your toddler starts waking up at night again. This can happen for many reasons. These include being too tired, needing certain things to fall back asleep, teething pain, or scary dreams.
To stop night wakings, make sure their sleep area stays the same all night. Use white noise to block out sounds and keep the room cool. When they wake up, be quick and calm. Don’t do anything that might wake them up more.
Early Morning Wake-Ups
Waking up at 5 AM is a big problem for many parents of 22-month-olds. Early morning waking happens because toddlers are very sensitive to light and noise in the morning.
Use dark curtains to keep the room dark until it’s time to wake up. A toddler clock can also help show when it’s time to get up. If they wake up too early, let them quietly play in their crib until it’s a good time to get up.
Nap Transitions and Refusals
Many 22-month-olds start to fight their daytime nap. This makes parents wonder if it’s time to stop napping. But, most toddlers need a nap every day until they are 3-4 years old.
If your toddler doesn’t want to nap, try changing the nap time a bit. Make sure the routine before napping is calm and the same every day. If they really don’t want to nap, try quiet time instead. This lets them rest without sleeping.
| Sleep Challenge | Common Causes | Effective Solutions | When to Seek Help |
|---|---|---|---|
| Sleep Regression | Developmental leaps, separation anxiety, teething | Maintain routine, offer extra comfort, stay consistent | If lasting more than 3-4 weeks |
| Night Waking | Sleep associations, overtiredness, nightmares | Brief responses, consistent environment, proper bedtime | Multiple wakings lasting hours |
| Early Waking | Light sensitivity, hunger, overtiredness | Blackout curtains, white noise, appropriate bedtime | Waking before 5 AM consistently |
| Nap Refusal | Timing issues, overtiredness, testing boundaries | Adjust nap timing, consistent routine, quiet time alternative | Significant behavior changes from lack of rest |
Nutrition and Activity Impact on 22 Month Old Sleep Schedule
What your toddler eats and how they play affects their sleep. Eating the right foods and playing the right way helps them sleep better. It’s not just about bedtime routines.
Meal Timing and Sleep Quality
When you eat dinner is important for your toddler’s sleep. Eating dinner 1.5-2 hours before bed helps them digest. This way, they’re not too hungry or too full at night.
If dinner is early, a light sleep-friendly snack an hour before bed helps. It keeps their blood sugar steady and stops them from waking up early.
Foods That Help or Hinder Sleep
Some foods help your toddler sleep better. Foods with tryptophan, magnesium, and calcium relax them and get them ready for sleep.
| Sleep-Promoting Foods | Key Nutrients | Serving Suggestions |
|---|---|---|
| Milk and cheese | Calcium, tryptophan | Warm milk before bed, cheese with whole grain crackers |
| Turkey and chicken | Tryptophan, protein | Small pieces in dinner meals |
| Bananas and kiwi | Magnesium, antioxidants | Sliced as snack or dessert |
| Oatmeal | Complex carbohydrates | Warm with milk as evening snack |
Physical Activity Balance for Better Rest
Playing helps toddlers use up energy and sleep better. They need 60-90 minutes of play each day. This can be playground time, dancing, or games that help them move.
When you play matters too. Play hard in the morning, and calm down in the evening. Avoid playing too hard right before bed.
Avoiding Common Dietary Sleep Disruptors
Watch out for foods that mess with sleep. Caffeine is in things like chocolate milk. Sugary foods close to bed time can make it hard to sleep.
Some kids don’t like artificial colors and preservatives. They can make kids restless. If your child has trouble sleeping, check their diet to see if certain foods are the problem.
Transitioning from Two Naps to One
Changing your 22-month-old’s nap routine from two to one can really help your family. Most toddlers make this switch before they are 22 months old. But, some might need a little more time. Making this change carefully keeps your child’s sleep healthy during a big growth time.
Recognizing Readiness Signs
Your toddler will show signs when they’re ready for one nap. Paying attention to these nap transition signs helps you know when to make the change.
Look for these signs that your child might be ready:
- They always say no to the morning or afternoon nap.
- It takes them 30+ minutes to fall asleep at naptime.
- They sleep well for one nap but fight the other.
- Bedtime gets harder after two naps.
- They wake up early in the morning more often.
Gradual Approach Methods
The best way to switch to one nap is slowly. A slow change helps your child adjust without getting too tired.
Start by moving the morning nap 15-30 minutes later every few days. Keep doing this until the morning nap is around midday (12:00-1:00 PM). This will be your child’s new nap time.
During this change, your child might not nap well in the morning or afternoon. But, keep going with your plan. Your child will get used to the new nap time.
Adjusting the Overall Daily Schedule
Switching to a one nap schedule means changing your whole day. A good schedule gives enough rest and helps your child grow more independent.
| Time | Two-Nap Schedule | One-Nap Schedule | Adjustment Notes |
|---|---|---|---|
| 6:30-7:00 AM | Wake up | Wake up | Keep consistent |
| 9:30-10:00 AM | Morning nap | Active playtime | Add engaging activities |
| 12:00-1:00 PM | Lunch | Lunch then nap | Single consolidated nap |
| 2:00-3:00 PM | Afternoon nap | Wake up/snack | Quiet time if needed |
| 7:00-7:30 PM | Bedtime | Earlier bedtime (6:30-7:00) | Adjust as needed |
Managing Overtiredness During Transitions
Preventing overtiredness is key during nap changes. Your toddler might feel tired, clingy, or too active at first.
Try an earlier bedtime (30-45 minutes before usual) to make up for lost sleep. This can stop the cycle of tiredness and bad night sleep.
On days when your child is extra tired, a quiet rest in the afternoon can help. It lets their body and mind rest without messing up your new schedule.
Supporting Healthy Sleep Habits for the Long Term
Starting good sleep habits at 22 months is key. It helps your child for many years. The sleep routines you set now will help them sleep well as kids.
As your child gets older, keep the sleep basics the same. But, you can change the schedule a bit. Keeping regular bedtimes and calm activities before bed is important. It helps your child feel safe and learn to sleep on their own.
Teaching your toddler to sleep well is about teaching them to self-soothe. When they learn to settle down early, they feel more confident. This confidence helps them when they face big changes, like moving to a big kid bed.
When things get tough, like when they’re sick or traveling, stick to what you know. Keeping some things the same helps them get back to normal sleep faster.
As your child gets better at talking, talk to them about sleep. Explain why sleep is important in a way they can understand. Reading books about sleep can also help them learn.
Putting effort into sleep habits now will pay off later. Your child’s health, feelings, and brain will all benefit. With patience and consistency, your child will sleep well for years to come.
