Now that your baby is 3 years old, they’re growing like crazy! As a result, you may have noticed that their sleep schedule is changing. What is a healthy sleep schedule for a 3-year-old? Should they be taking naps? How early in the morning is it OK to wake up? (And wake you up!)
In this article, we’ll give you a few examples of 3-year-old sleep schedules, as well as general tips on transitioning from nap time to rest time and promoting healthy sleep.
Here’s to good sleep that leads to great days!
Key Takeaways
Table of contents
- How much should a 3-year-old sleep?
- 3-year-old sleep schedule examples
- Why is a sleep schedule important for a 3-year-old?
- How to promote healthy sleep
- Transitioning from nap time to rest time
How much should a 3-year-old sleep?
It’s hard to know how much sleep is just right for a 3-year-old. If they get too little, you can be looking at grump-city, but if they get too much, they might be raring to go at midnight!
The American Academy of Pediatrics (AAP) suggests that 3-5-year-olds need between 10 and 13 hours of sleep per 24-hour day. For some children, this may include a 1- to 2-hour nap, with about 6-6½ hours of wake time between sleeps.
Every 3-year-old is different, though. Some don’t need naps; some take two smaller ones; some wake up early; some go to bed early. You know your child better than anyone, so make sure to take their energy and personality into account when you’re contemplating their sleep schedule.
3-year-old sleep schedule examples
So what could your 3-year-old’s sleep schedule look like? Let’s say your child still takes one nap a day. One possible schedule might be:
- Wake up: 6:30 AM
- Breakfast: 7:00 AM
- Snack: 9:00 AM
- Lunch: 11:45 AM
- Nap time: 12:30 PM - 2 PM (6 hours of wake time before nap)
- Snack: 2:15 PM
- Dinner: 5:45 PM
- Begin bedtime routine: 7:45 PM
- Asleep: 8:30 PM (6.5 hours wake time before bedtime)
Remember that your child’s nap time and bedtime will depend on how many hours they’ve been awake between sleeps, as well as the amount of sleep they need based on their energy levels and personality.
What if your child doesn’t nap? Here’s a possible sleep schedule:
- Wake up: 6:30 AM
- Breakfast: 7:00 AM
- Snack: 9:00 AM
- Lunch: 11:45 AM
- Rest time: 12:30 PM - 1:30 PM
- Snack: 1:45 PM
- Dinner: 5:00 PM
- Begin bedtime routine: 6:15 PM
- Asleep: 7:00 PM
Don’t be afraid to play around with the schedule until you find the one that works best for both you and your child.
Why is a sleep schedule important for a 3-year-old?
You know how you feel when you don’t get enough sleep? Groggy, more prone to making mistakes, and maybe more easily irritated? This is true for your 3-year-old, too!
Sleep affects every part of their life, and when they consistently sleep well, they’re ready for learning and growing. According to a recent paper in the National Library of Medicine, adequate sleep elevates positive outcomes for:
- Language development
- Literacy
- Emotional and behavioral regulation
- Parent-child attachment
- Physical health, and more
How to promote healthy sleep
Sometimes it feels like you need to tiptoe out of your child’s room, cross your fingers, and hope for a good night’s sleep. Like you have no control! But there actually are things you can do to hedge your bets. Let’s take a look!
1) Prepare a sleep-friendly room.
Your child’s sleep environment can make a big difference in the quality of their sleep. Knowing the answers to these questions can be useful:
- Does your child like total darkness when they sleep, or do they prefer a nightlight?
- What temperature is comfortable for your child?
- Do they need white noise?
- Do they like sleeping with a lovey?
- Does your child do better with their bedroom door open or closed?
You also want to make sure your 3-year-old has a comfortable bed. Newton’s breathable and washable mattress sets your child up for sleep success! It offers the right level of support and air circulation.
2) Create a wind-down routine.
You can help your child get ready for sleep by following a naptime/bedtime routine that triggers their brain and body to wind down.
Try turning down the lights (or maybe switch from overhead lights to lamps, if that’s an option.) Read together. Give your child a light snack, such as apple slices, cheese and crackers, or yogurt and granola. And make sure to turn off tech about an hour before bedtime.
3) Don’t wait until your 3-year-old is overtired.
It’s a Goldilocks scenario. You don’t want your child to be wide-awake at bedtime, but you don’t want them to be overtired. You want them just right!
Start your child’s sleep routine when you first see them getting tired. Signs to watch for include:
- Rubbing eyes
- Yawning
- Clumsiness
- Clinginess
- Frustrated
- Crying
- Boredom
- Fussiness with food
4) Leave the room before your little one’s asleep.
Developing the ability to self-soothe is a critical skill. If your child needs you with them until they’re asleep, you can help them learn to fall asleep on their own by “fading” away over time. If you usually sit by their bed, you can sit by the door. Or you can leave, but do check-ins.
Whether your child listens to music, snuggles with a lovey, or does their own version of meditation, falling asleep independently builds confidence and a sense of calm. And if your child can get to sleep by themselves, they can go back to sleep by themselves, too!
5) Stay consistent.
Try to create a bedtime routine that works for both you and your child and then stick to it as closely as you can. The predictability of a solid routine helps your child feel secure and calm. They know what to expect. Their body settles. Their mind quiets down.
Of course, it’s OK to make changes if you need to. You’ll have a night activity to attend, or your child will be sick and need you more than usual. Or their needs might change, and what worked last week won’t work now. Just get back on track when you can, or create a new routine!
Transitioning from nap time to rest time
Some 3-year-olds love their naps, and some are getting ready to be done with them. If your child falls into the latter category, you might want to try transitioning them from nap time to rest time.
Your child may still benefit from a mid-day decompression session, and rest time is a great way to accomplish that. Schedule it into your child’s day at their old nap time, and give them a few different calm activities to choose from, such as:
- Reading books
- Doing puzzles
- Listening to audiobooks or quiet music
- Playing with stuffed animals
You can also try putting together a quiet time bin. Find a few different objects, all conducive to calm play, to place inside. Rotate objects every few weeks so your little one doesn’t get bored.
Give your child their best sleep with Newton!
When your 3-year-old gets consistent, quality sleep, they’re creating a solid foundation for physical, emotional, and cognitive development. Plus, they’re happier! Try one of our sleep schedule examples or create your own.
Make sure you’re promoting healthy sleep by starting your child’s bedtime routine before they’re overtired, giving them a chance to wind down, and being consistent. Pay attention to their sleep environment, too, with a comfy Newton mattress.
Once you get your 3-year-old’s sleep schedule dialed in, they’ll wake up well-rested and eager to meet the day!
Frequently asked questions
Should my 3-year-old’s sleep schedule stay the same on the weekends?
Ideally, your child’s weekend sleep schedule looks the same as their weekday one, but that isn’t always possible. Your family might go on a trip or have friends over, and the schedule needs to change.
That’s OK! Just try to keep it as close to your child’s usual schedule as possible.
Can a 3-year-old experience sleep regression?
Yes. Your 3-year-old’s sleep regression might look like resistance to falling asleep, overnight waking, or getting up too early. Transitions can bring regressions on: your child might be moving to a different bed, letting go of a nap, or hitting a developmental growth spurt.
Most often, the regression is short-lived. You just need to weather it until you get to the other side.
Can I sleep train my 3-year-old?
You can. If your child needs you with them when they fall asleep, sleep training might nurture their independence. Make changes to your routine gradually.
If you sit next to them on the bed, move to a chair, and then move the chair to the door. Or try to leave while they’re still awake. Be patient. The process might take time. Your child needs to get used to the new schedule.
