3 Tips for Your Toddler’s Nap

Do you have a 1.5-3.5 year old who is difficult at nap time?

I remember when my own son was about 1.5 years old, he started to resist nap time more than ever before. His big meltdowns about ending play time and having to go to bed were rough for both of us. Now as a 3 year old, he occasionally skips his nap, but he always knows that when it’s nap time he at least should play in bed quietly…even if he doesn't fall asleep! I’ve worked with many other families to tackle their toddler’s naps, and now I’ve written out some tips and points to consider when getting your toddler ready for nap time!

Let’s start with a schedule. By the time your child has adjusted to being on one nap you will have a set nap time and bedtime. 

Nap time will likely fall between 12pm-1pm, depending on what time your child wakes for the day which is typically between 6-8am. A full, restorative nap is 90 minutes and you should cap the nap at 3 hours max. 

A common set bedtime is 7:00pm or 7:30pm. For some older toddlers, you may have to begin capping their nap at 1-2 hours or have a slightly later bedtime of about 8:00pm. 

If your toddler has a bedtime past 8:00pm and is really struggling with going to bed, the first thing I’d do is consider moving bedtime up earlier. A child who is overly tired may actually resist or stall more. However if your toddler is a bit older, 3 years old or more, and is still taking a 2-3 hour nap then consider capping their daytime sleep AND adjusting bedtime slightly earlier. Your child may simply be getting too much daytime sleep which is resulting in he or she resisting bedtime. 

So, your toddler is resisting nap time and bedtime, what can you do?

Toddlers do great with visual aids. A visual timer that shows them how close nap or bedtime is, a visual routine chart that shows what steps come next before laying down, and even a visual rewards system (as simple as a sticker chart) to help them feel proud of going through their routine successfully. 

A rewards system is helpful because oftentimes, when a child is fighting nap time or bedtime, it's more so a behavioral issue than a sleep issue. Rewards systems are great positive reinforcement to help your child stay motivated. Let your child lead you through the routine chart and rewards chart to give them a sense of control and independence!

Toys at nap time and independence for your toddler. 

If your toddler is struggling to give up and put away toys, ask him or her to find a sleep spot (or “night night” spot) for the toy and let them even tuck the toy in with a small towel or blanket! This is great for young toddlers that shouldn’t be sleeping with toys because of safety concerns. If your toddler is older (about 2.5-3+), I actually think it's a great idea to let them pick out a toy (or a couple toys) to bring to bed at naptime! Toddlers love to have a sense of control and independence, giving lots of choices and letting him or her take charge of something in the process typically leads to more cooperation. 

One important thing to remember when working on your toddler’s sleep routines, is that we can’t force a child to fall asleep. As parents it is important that we consistently enforce the rules of the house, so help your child understand that nap time and bedtime are times to get ready for being in bed, whether or not they fall asleep for a nap is up to them! If your child ends up playing in their bed for 30-60 minutes and never falls asleep, be sure to tell them how great a job they did staying in bed for naptime! You can always offer bedtime earlier to make up for the lost daytime sleep.

What issues are you experiencing with your toddler’s sleep? Tell me in the comments section!