As much as we wish it weren’t so, as a parent to a toddler, you’ll be exposed to many sleepless nights. You’ll be woken by cries of “Mummy” and “Daddy” or by tiny hands prodding at your back. You’ll likely have to spend more than a few nights sleeping in a chair beside your little one’s bed, gently rubbing their chest as they drift off. You may have to learn to fall asleep with a little person in your bed, their cold little feet kicking you as they sleep.

But we know that, despite the various struggles, you’ll do everything you can to meet your child’s sleep needs and make sure they’re happy and healthy.

But how much sleep does my toddler need?

We’ve put together a table to outline the typical sleep requirements, including naps, of the average toddler.

Age:	Sleep needs per 24-hour period:
12 months	11 - 14 hours (of which 2-3 hours will be daytime naps)
2 years	11 - 14 hours (of which 1-2 hours will be daytime naps)
3 years	10 - 13 hours (of which 1-2 hours will be daytime naps)

Most toddlers will nap once or twice a day up until the age of 3, though some enjoy a short nap in the afternoon all the way through to 4 years old.

If these sleep needs don’t entirely align with those of your toddler, don’t worry. Like us adults, not all children require the same amount of sleep.

But now that we have a pretty good idea of how much sleep toddlers need, let's quickly explore why sleep is essential for all of us.

Why is it important for my toddler to get enough sleep?

Sleep allows your toddler’s body and brain to rest and recover after a tiring day of excitement and play. And if that’s not enough to convince you, studies have also shown that kids who regularly get plenty of sleep have improved behaviour, attention, memory, learning, and overall mental and physical health, while not getting enough sleep can lead to various mental and physical health issues.

And now, let’s explore what might affect your toddler’s sleep and what can be done about it.

What can affect my toddler’s sleep, and how can I help?

Their daily routine. Most children respond well to a regular routine. If they can wake up, eat, exercise, nap, and go to bed at roughly the same times each day, they’re much more likely to sleep well and throughout the night. So try to establish an orderly routine that works for you and your kids and sees them sleep a good 10–14 hours (depending on their age) every 24 hours. When changes threaten to disrupt the routine, such as house moves or teething, the quality and length of their sleep will often suffer. So do what you can to maintain as regular a schedule as possible, keeping bedtimes, nap times, and wakeups consistent, and introduce changes gradually. You should also create a regular bedtime routine, complete with a calming activity such as reading or listening to a good audiobook, just before bed to help induce sleep.

Their environment. It’s really important that you set up a sleep environment conducive to a good night’s sleep. A room that’s too hot or cold or too light and noisy can drastically affect the quality of your child’s sleep. So try to keep the room as dark and quiet as possible and at roughly 18 to 21 degrees Celsius. If you’re living in a loud area, consider buying a white noise machine to drown out passing cars and barking dogs, and consider a blackout curtain if the room appears too bright. Once a sleep-friendly environment is established, make sure the surroundings won’t drastically change during sleep. We don’t want your little one to wake up and find their environment changed, as they’ll likely feel uneasy and struggle to drift off again.

Sleep crutches. Our kids can develop certain sleep crutches that, once removed, keep them from sleeping. If your little one has any attachments to blankets or cuddly toys that help them drift off or find comfort in a dim nightlight, make sure they’re provided. If your presence is their crutch, place a chair beside their bed, and over a period of two weeks, gradually move the chair further and further from their bed until you’re sitting just outside their open door. Eventually, they’ll drift off on their own.

They’re worn out. Surprisingly, when we’re too tired, it actually takes us longer to fall asleep. So while your toddler absolutely needs to run around every day, you shouldn’t aim to wear them out. The ideal day will consist of equal parts rest and play.

Their diet. An unhealthy diet full of sugar and processed foods can have adverse effects on sleep, whereas a balanced and varied diet will only improve sleep quality. You should also avoid giving sugary snacks and drinks before bed and instead place a bottle of water at your toddler’s bedside in case they’re thirsty at night.

Needing to use the bathroom. Though they’ll likely be wearing a nappy, some children begin to wake up at night to use the bathroom and may need your help. Have them use the bathroom a few times before they hop in bed to limit accidents and wakings, but know that if you’re going through potty training, this should be expected, and you’ll need to demonstrate a great deal of patience.

Screens in the bedroom. We highly recommend that you remove any screens from the bedroom both during the day and at night and avoid them in the hours before bed. If you must have screens in the bedroom, make sure the content is calm, soothing, and age-appropriate. Similarly, any unfinished activities, such as jigsaws and half-finished Lego houses, should be put away so as not to distract your child as they drift off.

How much sleep does my toddler require, and what can affect it?

On Unii’s Toddler Sleep Journey, we look at how much sleep your toddler requires and what can affect it.