Your child was once a great sleeper. You would run them through the bedtime routine, and they’d be off to dreamland. But, recently, everything changed. They’re up when they should be in bed, fighting sleep at every turn. It might be the 3-year-old sleep regression.
In this article, we’ll explain the signs of a toddler sleep regression and what causes it. We’ll also give you some strategies on how to cope.
Key Takeaways
What is a sleep regression?
A sleep regression is when your baby or toddler goes from being a great sleeper to having trouble getting to and staying asleep.
Commonly, babies experience sleep regressions several times during their first year: four months, six months, eight to 10 months, and 12 months. Many people don’t realize that toddlers also experience these regressions at 15 to 18 months, two years, and three to four years.
The good news is that these sleep disruptions are temporary, generally spanning two to four weeks.
3-year-old sleep regression: Signs
There are some surefire signs of a 3-year-old sleep regression. Let’s take a look.
Wakes up during the night
You’re fast asleep — that is, until you hear a noise. Your little one is up again. If your 3-year-old is suddenly waking up in the middle of the night, they may be having a sleep regression.
Refuses to nap
Another sign of a 3-year-old sleep regression is if your toddler refuses to nap even though they’re sleepy. If it’s a regression, they’ll end up overtired and irritable.
Wakes up early
If your 3-year-old is up before the sun, it’s another sign of a regression. If only you could get them to hit snooze!
Won’t settle down at bedtime
Is your toddler fighting sleep and climbing out of bed when you put them down for the night? If they’re intent on staying up (even though they need their sleep), it may be a sleep regression.
Acts extra fussy and irritable
On top of the sleep (or lack thereof) signs, if your toddler is extra fussy and having more meltdowns than usual, it could be another sign of a sleep regression.
3-year-old sleep regression: Causes
Sleep regressions have many possible causes, ranging from physical and emotional development to changes at home. Let’s dive in.
Developing gross and fine motor skills
Your three-year-old’s gross and fine motor skills are developing by the day. With all that running, jumping, throwing, and catching, it’s no wonder they can’t sleep.
Increasing vocabulary, memory, and imagination
At three, your little one’s vocabulary is expanding quickly — they may have between 200 and 1,000 words under their belt. They’re also now able to follow multi-step instructions, memorize strings of numbers, and make up stories at will.
This rapid development may be the reason they’re having trouble sleeping.
Potty training
Your three-year-old toddler may also be potty training, which means more waking up at night. When they do, it may be hard for them to nod off again.
Having nightmares
Your little one may also have trouble sleeping because of nightmares. As they grow up, they see the world more clearly, which can result in anxieties, including a fear of the dark or of being alone at night.
Dropping naptime
Around three, your toddler might be dropping naps altogether. There’s so much going on, they don’t want to miss a thing during the day.
Watching TV or other devices
Of course, we all live in a tech-saturated world, and it’s likely your little one is sometimes on the phone, tablet, or TV playing games or watching shows. The blue light emitted from these devices can mess with your child’s circadian rhythm, making it harder for them to get to sleep.
Getting anxious about change
Many things are changing around your toddler — they might be getting a bigger bed, they may be going to a new preschool, or there might be a new member of the family on the way. Anxiety about these sorts of changes can wreak havoc on their sleep.
Tips for coping with sleep regressions
1) Make sure awake time is busy and engaging.
If you want your child to make the most of their sleep, make sure that they’re really active during the day. Get out in the sun as soon as you can in the morning (this helps set their circadian rhythm) and enjoy a full day of play, reading, eating, and just chatting together.
You also want to avoid TV or tablet time, especially as it’s getting closer to bedtime. Go screen-free for at least two hours before bed.
2) Practice good sleep hygiene.
The best way to help your little one’s sleep is to follow good sleep habits. This means following a bedtime routine every night and ensuring their bedroom is conducive to sleep.
A great mattress will help your toddler get their zzzs. Our Newton dual-sided mattresses are comfortable, breathable, and washable cover to core.
Our Waterproof Mattress even features a waterproof cover that will be helpful as your toddler is still adjusting to potty training. You can even purchase an additional cover if you want a spare for middle-of-the-night accidents.
3) Plan for some quiet time.
If your toddler no longer takes naps, work some quiet time into the day. This way, they can relax even though they aren’t sleeping, and quietly play with their toys or even lie down.
4) Be mindful of important transitions.
It’s very common for toddlers to feel some level of separation anxiety, fear of the dark, or concern about all of the changes they’re experiencing. It’s good to have a strategy in mind to help alleviate some of this worry.
For instance, introduce a nightlight if they’re afraid of the dark. If they have separation anxiety, plan for some focused one-on-one time together during the day.
5) Give your child choices.
As your child is getting more independent, giving them more say in what’s happening at bedtime can also help. Take out two to three PJs and let them choose which they want to wear.
Same goes for the bedtime story: Would they rather read Good Night Moon or The Very Hungry Caterpillar?
6) Stay calm and consistent.
You don’t want to increase your toddler’s anxiety around a lack of sleep, so stay calm and consistent when getting them to bed.
If your child keeps getting up and appearing in your room, just pick them up and walk them back to their bed. After a few times, they’ll get the message.
7) Reconsider nighttime snacks and drinks.
You don’t want to give your child sweet snacks close to bedtime, and it’s best to avoid drinks as well so your toddler doesn’t have to wee in the middle of the night.
This being said, if your child is hungry, it’s OK to offer something light and healthy, like a small bowl of fruit or crackers.
When to contact your pediatrician
If your little one is experiencing a lot of fear and anxiety or the sleep disruptions are affecting their behavior during the day, it’s a good idea to loop in your pediatrician. They can give you more strategies to help your toddler adjust.
Sleep tight with Newton.
The next time your toddler is up and at 'em when they should be in dreamland, look for signs of the 3-year-old sleep regression. Now you know what to watch for, the causes, and how to cope.
Newton’s breathable and washable mattresses provide the right level of comfort, support, and air circulation for the best night’s sleep. Our Waterproof Mattress has a waterproof side, helpful if your little one is still getting the ropes of potty training.
Even during sleep regressions, bedtime is easier with Newton!
Frequently Asked Questions
1) How do you overcome a 3-year-old sleep regression?
The best thing to do is to keep up good sleep practices. Follow your child’s bedtime routine, and if your child gets out of bed, stay calm and consistent.
2) Is it normal for a 3-year-old to wake up every night?
Generally, a three-year-old should be sleeping through the night most nights. That being said, they will wake up more frequently during a sleep regression. If they’re waking up consistently for more than a month, it’s a good idea to talk to your pediatrician.
3) How much sleep does a 3-year-old need?
A three-year-old needs about 10 to 13 hours of sleep in a 24-hour period — either all nighttime sleep or a combination of naptime and bedtime.
