Toddler sleep: hours, bedtime routine, big-kid bed and night waking
Between 1 and 4, sleep is less about feeds and more about limits, routines and big feelings. A predictable evening does most of the work.
Updated October 13, 2026 · sources checked October 13, 2026
In short
The American Academy of Sleep Medicine recommends 11 to 14 hours of sleep per 24 hours, naps included, for children aged 1 to 2, and 10 to 13 hours for ages 3 to 5. A predictable routine helps most: the AAP suggests brush teeth, read a book, then bed at the same time each night, with screens off at least an hour before.
How much sleep toddlers need
| Age | AASM (per 24 h, naps included) | NHS |
|---|---|---|
| 1 to 2 years | 11 to 14 hours | Around 12 to 15 hours after the first birthday; about 12 to 14 hours at 2 |
| 3 to 5 years | 10 to 13 hours | About 12 hours; some still need a daytime nap |
Sources: AASM consensus statement (Paruthi et al., 2016) and NHS. The AASM links regularly getting the recommended hours with better attention, behavior, learning and health.
If your toddler is cranky, wired at bedtime or falls asleep in the car every afternoon, compare their real total (night plus naps) with these ranges before changing anything.
A bedtime routine that works: Brush, Book, Bed
The AAP's Brush, Book, Bed program boils the evening down to three steps, at the same time each night:
- Brush. Help your child brush their teeth. Under 3: a smear of fluoride toothpaste the size of a grain of rice; from 3 to 6: a pea-sized amount, twice a day. Spit, do not rinse. The toothbrush is the last thing to touch the teeth before bed.
- Book. Read together, even just 15 minutes a day, which the AAP says supports language and social-emotional skills.
- Bed. A regular bedtime. Do not wait for yawning and eye-rubbing, which is probably too late: the AAP says putting your child down even 15 to 20 minutes earlier can make a big difference.
More AAP habits that help:
- the same wake time on weekdays and weekends, plus regular meals, naps and play;
- active play and daylight during the day;
- screens out of the bedroom and switched off at least 60 minutes before bed;
- a dim, comfortable bedroom, with no toys in the bed.
For screen limits during the day, see our page on screen time for toddlers.
From crib to big-kid bed
Signs your toddler may be ready, from Cedars-Sinai's guidance:
- the crib mattress is on its lowest setting and the top rail is less than three-quarters of your child's height;
- they can pull themselves up and over the rail, or get a leg on or over it;
- they are 35 inches (about 89 cm) tall.
Most children move to a bed by age 2. To keep the new bed safe:
| Do | Avoid |
|---|---|
| Guardrails fitted against mattress and frame, with no gaps | A pillow before age 2 (after 2: small and firm) |
| Same bedtime routine as before | Placing the bed under a window |
| Calmly walk them back to bed if they get up | An upper bunk or raised bed under age 6 |
| A nightlight if they are scared of the dark | TV, tablets or video games in the 30 minutes before bed |
Night waking, nightmares and night terrors
The NHS explains that they are two different things:
| Night terrors | Nightmares | |
|---|---|---|
| Who | Mainly children, most common between 3 and 8 | Children and adults |
| When | Early in the night, sometimes more than once, up to 15 minutes | Later in the night |
| What you see | Screaming, thrashing, eyes open but not awake | Your child wakes up frightened |
| Memory | Usually none | They can often remember the dream |
| What helps | Stay calm, do not try to wake them, only prevent injury | A relaxing bedtime routine; deal with sources of stress |
Common triggers listed by the NHS include being very tired or unwell, sudden noises, needing to pee in the night, and stress or something frightening. A relaxing routine and enough sleep help. If night terrors happen at the same time every night, the NHS suggests waking your child 15 minutes before, every night for 2 weeks.
Bedtime battles often have the same roots as daytime meltdowns: tiredness, transitions and testing limits. Our pages on tantrums and positive parenting carry the same calm, consistent approach into the evening.
When to see your pediatrician or GP
- Snoring, loud or heavy breathing, or pauses in breathing during sleep: the AAP lists snoring and sleep apnea among common childhood sleep problems to discuss with your pediatrician.
- Nightmares that continue after age 6, or that are frequent or follow a frightening event (NHS).
- Night terrors that start after age 5 or continue after 12 (NHS).
- Daytime sleepiness, trouble concentrating, or ongoing difficulty falling or staying asleep (AAP).
Still in the baby months? See baby sleep by age for the 0 to 12 month ranges.
Questions parents ask
How much sleep does a 2-year-old need?
The AASM range for children aged 1 to 2 is 11 to 14 hours per 24 hours, naps included. The NHS says most 2-year-olds need about 12 to 14 hours, including daytime naps.
When should my toddler move from a crib to a bed?
Cedars-Sinai lists signs of readiness: the crib mattress is at its lowest setting and the top rail is below three-quarters of your child's height, your child can climb or get a leg over the rail, or they are 35 inches tall. Most move by age 2.
Should I wake my child during a night terror?
No. The NHS advises staying calm, not trying to wake them, and only stepping in to stop them hurting themselves. Children usually do not remember night terrors.
When does my toddler need a pillow?
Cedars-Sinai advises no pillow before age 2, then a small, firm pillow.
Sources
- Paruthi S. et al. — Recommended Amount of Sleep for Pediatric Populations, AASM consensus statement (J Clin Sleep Med, 2016) checked October 13, 2026
- HealthyChildren.org (AAP) — Brush, Book, Bed checked October 13, 2026
- HealthyChildren.org (AAP) — Healthy sleep habits, how many hours does your child need? checked October 13, 2026
- Cedars-Sinai — Moving your toddler from crib to bed checked October 13, 2026
- NHS — Night terrors and nightmares checked October 13, 2026
- NHS — Helping your baby to sleep (sleep needs from 12 months to 5 years) checked October 13, 2026
Mamavela explains; it does not replace your midwife, doctor or pediatrician, who know your situation. If something worries you, call them. In an emergency, call 911 (US), 999 (UK) or 112.