Everyone knows that life with a newborn means constant sleep deprivation. But now your little one is well beyond that phase, yet you’re still not getting enough sleep. Why is your toddler waking up at night? And more importantly, is there anything you can do about it?
To help you answer those questions, we’ve compiled a list of the most common sleep disruptors in the toddler years. We also share simple strategies for handling each so you and your child can get the sleep you need.
Table of contents
- How long should a toddler sleep?
- 15 Possible reasons your toddler’s waking up at night
- General tips to keep your toddler from waking up at night
How long should a toddler sleep?
Before we get to reasons your toddler’s waking up at night, it’s important to establish how much sleep they actually need.
Although a toddler's optimal number of sleep hours will depend on their age, disposition, and certain developmental factors, according to The American Academy of Sleep Medicine (AASM), at one to two years old, they should be clocking in 11 to 14 hours of sleep.
That amounts to one to two hours of naps and about 10 to 12 hours of sleep at night. With any luck, their sleep is uninterrupted — but of course, that’s not always the case.
15 Possible reasons your toddler’s waking up at night
f you’re finding your child wide-eyed in the wee hours, you’re not alone. Most toddlers go through it at one time or another. Knowing what’s causing your toddler’s sleep disruptions can help you address the problem. Here are some of the most likely culprits.
1) They need to go potty.
When you’ve got to go, you’ve got to go. And that’s undoubtedly true for toddlers who are still learning how to control their bladder and bowels.
What to do
In the middle of the night, there’s not much you can do except help your child get to the bathroom or change their diaper if they’re not yet potty trained.
But if your child frequently wakes up because of nature’s call, try cutting off drinks an hour before bed. That way, they’re likely to empty their bladder when you have them go potty (or give them a clean diaper) right before bed.
2) They’re hungry.
A rumbly tummy can keep anyone up at night, especially a growing toddler. If your little one didn’t eat well or they’re going through a growth spurt and burning more calories, hunger could be waking them up.
What to do
Consider adding a bedtime snack to your evening routine, at least for a while. A few extra calories right before bed can help satisfy your child’s tummy until morning.
However, you don’t want to fill them with sugar or empty calories. Instead, choose nutritious food with some protein to keep them full longer.
Good choices include:
- A cheese stick and crackers
- Yogurt
- Half a peanut butter and jelly sandwich
- A hardboiled egg
Remember to keep portions small so your child doesn’t get too full to sleep comfortably.
3) They’re constipated.
If your toddler is constipated, it can be uncomfortable at night as their body works to digest the food.
What to do
In order to avoid constipation, take a look at your toddler’s diet. Increase the amount of fiber they eat and non-dairy fluids they drink. Processed foods are prime culprits for causing constipation, so try to cut them down or, better, out.
You’ll also want to help your little one stay hydrated because water helps foods pass through their system more easily.
4) They had a bad dream or night terror.
If your child is screaming or thrashing in their bed, a bad dream or a night terror could be behind it.
What to do
Determine if it’s a nightmare or a night terror waking them up. It was likely a bad dream if your child is fully awake and remembers what happened. In that case, let them know you’re there for them and offer comforting words and touch until they fall asleep again.
If your child doesn’t seem to be awake or doesn’t remember anything unusual happening, you could be dealing with a night terror. These occur most often in the early morning, though they can strike anytime.
Here’s what to do if your child has night terrors:
- Leave the lights low and speak in soft voices so you don’t startle them awake
- Stay calm and rub their back gently
- Ensure they’re not getting too tired or too hot
- Stay close by until the terror has passed
If your toddler has frequent episodes of these events, mention it to their pediatrician. They can provide individualized support for your child’s sleep.
5) They’re overtired.
It seems counterintuitive, but being too tired can cause your child to wake up at night. When they’re exhausted, their bodies produce more cortisol, a stress hormone. This can make it harder for them to fall asleep and stay that way.
What to do
To combat this problem, make sure your toddler is getting enough sleep. As we mentioned earlier, they need 11 to 14 hours every 24 hours, including naps.
If your little one doesn’t get that much sleep, you may need to adjust their bedtime or reintroduce a nap during the day.
6) They’ve slept too much.
On the flip side, sleeping too much during the day can also disrupt your toddler’s sleep patterns. Taking a long nap or sleeping in longer than usual can throw off their internal sleep clock.
What to do
The key here is finding the right balance between napping and nighttime sleep. While every child is different, most toddlers need only one nap. Limit that to two hours, and schedule it in the early afternoon so they still have plenty of time to burn off their energy before bedtime.
7) They’re uncomfortable.
It’s hard to stay asleep when you’re uncomfortable. Here are some things that could be bothering your toddler:
- Quality of their mattress
- Room temperature
- Type of pajamas
- Room too loud or quiet
What to do
Examine your child’s sleep environment, and make sure it’s cozy. Invest in a high-quality, supportive mattress (like our Crib Mattress). It’s made with a breathable, washable material to allow your little one to sleep comfortably without overheating.
You can also:
- Give them a pillow (it’s safe once they’re a year old)
- Use a white-noise machine
- Leave on a nightlight
- Remove any toys (or books) your child finds scary
Each of these things can make their room a little more comfortable.
8) They have a tooth coming in.
When a tooth is working its way through the gum, it hurts. And while your toddler might be distracted enough during the day that it doesn’t bother them, the quiet of night can make it feel much worse.
What to do
If you suspect teething is causing your toddler to wake up at night, talk to their doctor about giving them pain medication before bed. You can also use a cold teething ring to help them find relief.
9) They can’t breathe through their nose.
Minor colds and allergies can clog up your toddler’s nose, making it nearly impossible for them to breathe through it. This can lead to frequent wake-ups throughout the night as they struggle to get oxygen.
What to do
Before bed, clear your child’s nose with a bulb syringe. Run a humidifier in their bedroom, and use a pillow to prop up their head and keep their airway clear.
If the congestion persists, talk to your child’s doctor. They may recommend allergy testing or a specific nasal spray to help with the symptoms.
10) They have an earache.
Another possible reason your toddler’s waking up at night may be because of an earache. Ear pain can get worse when lying down thanks to pressure changes in the middle ear.
Pain in the ear can be caused by a range of things such as an ear infection, swimmer’s ear, ear wax, or even teething.
What to do
If your child has an earache, be sure to raise their head up with a pillow — the elevation should help lessen the pain. You can also apply a lukewarm cloth to their ear or try an over-the-counter medicine like acetaminophen or ibuprofen.
11)They’re overexcited.
Sometimes, toddlers just have too much energy to settle down at bedtime. They may have had a fun-filled day that left them wired.
What to do
Create a consistent bedtime routine to help your child wind down and relax before bed. This could include a warm bath, reading a bedtime book, or listening to calming music. Avoid exciting activities or screen time close to bedtime.
12) They have separation anxiety.
This is cute at first — your little one can’t sleep without you. You are loved! But after a few nights, it becomes clear that they need to learn to self-soothe and get to bed on their own, for both of your sakes.
This is called separation anxiety, yet another reason your toddler’s waking up at night. Don’t worry, becoming extra-attached to a parent is a normal part of your child’s emotional development.
What to do
The best thing to do is to take a consistent approach. When it’s bedtime, give your child the heads up that you’ll have to leave them in a few minutes. You may try a lovey or pacifier to help them relax.
Go through your bedtime routine as normal and when it’s time to go, give them a kiss, say good night, and close the door.
13) They’re experiencing sleep regression.
Sleep regressions, or periods of time where your toddler stops going and staying asleep like they had been, are common in these first years. You can expect one around four months, ten months, 12 months, 18 months, two years, and three years old.
The good news is that these don’t typically last for very long — just a week or two.
What to do
If your toddler is experiencing a sleep regression, maintain their bedtime routine and keep up their good sleep habits — more on those later. Your little one should be through the regression in just a couple of weeks.
14) There’s been a change at home.
If you’ve changed your caregiver, moved homes, or had any other big events in your household, this could be another reason your toddler’s waking up at night.
What to do
The best thing to do if your toddler has difficulty sleeping after a change in their home environment is to pay close attention to their sleep patterns and reinforce their bedtime routine. You may have to make small adjustments to their nap and bedtime to get them back on track.
15) There’s a medical problem.
While night wakings usually aren’t serious, they could be a symptom of a medical issue such as sleep apnea, enlarged tonsils, or acid reflux.
What to do
Let the doctor know your toddler is waking up at night. They may recommend a sleep study or other tests to determine the underlying cause of their sleep troubles.
If there is a medical issue, work with the doctor to develop a treatment plan.
General tips to keep your toddler from waking up at night
Regardless of what is causing your toddler’s night wakings, here are some general tips to help them sleep more soundly:
1) Invest in a comfortable mattress.
How can you expect your little one to catch their zzz’s if they’re sleeping on a lumpy mattress? A breathable, high-quality mattress will do wonders for your little one’s sleep.
Newton Baby’s Essential Mattress is perfect for toddlers, as it uses Wovenaire ® technology to ensure maximum airflow, keeping them comfy. The GREENGUARD Gold Certified mattress also features a soft, eyelet removable cover with a plush toddler side.
Add a waterproof Crib Mattress Pad (ideal for easy potty training) as well as some of our Breathable, Organic Cotton Sheets and then it’s off to dreamland for your toddler.
2) Develop a simple bedtime routine.
If you want your little one to sleep through the night, it’s essential to follow a consistent bedtime routine.
Any combination of relaxing activities will work — for instance, you can start with a bath, put on some soothing music, and read your child a bedtime story. Then dim the lights and turn on the sound machine.
The key is that whatever you do, you need to do it every time your child hits the hay.
3) Make sure the room is sleep-ready.
A sleep-ready room is one where you’ve calibrated the environment to be just right. Here are some things to consider.
Turn the temperature down.
If your baby’s room is too hot, it will be much harder to go and stay asleep. You want to keep the room comfortably cool. Set the temperature between 68 and 72 degrees Fahrenheit.
Make sure the room is dark.
It’s also important that your toddler’s room is sufficiently dark for sleep. As it may still be light outside when your child’s ready to turn in, blackout shades or curtains can help.
Keep the noise down.
Not surprisingly, if your toddler hears a lot of noise in the house, they’re going to be curious as to what they’re missing out on. Be sure to keep the house quiet while they sleep.
If that’s not possible, get a white noise machine that can drown out any noise that could disturb them.
Try a humidifier.
You also want to ensure your child’s room is not too dry, as this can make it harder to sleep — in fact, dry air can even trigger a stuffy nose. Plug in a humidifier and aim for a humidity level between 30 and 50 percent.
4) Ensure there are no toys in their bed.
You’ve probably heard bare is best for babies’ cribs, but it’s not bad advice for toddlers’ beds too. If your child has a favorite game or toy within reach, they may wake up and play instead of sleep as they should.
5) Consider using a nightlight.
If your little one suffers from nightmares or is afraid of the dark, get them a nightlight to ease their fears.
6) Limit screen time before bed.
Computers, tablets, and phones all emit blue light that can break your toddler’s Circadian rhythm, tricking their body into thinking it is daytime when it’s really night.
Try to take away the screens an hour or two before bed so their internal time clock can adjust.
7) Put them to sleep when drowsy.
Opt to tuck your toddler in while they’re drowsy rather than letting them fall completely asleep and then carrying them to their bed. You want them to self-soothe and go to sleep on their own.
8) Make sure they’re dressed appropriately.
When it comes to sleep attire, the name of the game is to dress for the temperature in the room. Your toddler should be wearing one layer more than what you would wear in the same environment.
Some toddlers still use sleep sacks, but a breathable pair of PJs could also do the trick!
9) Have a regular wake-up time.
Waking up at the same time every day will improve your toddler’s sleep. If you keep a consistent bedtime and wake time, their body will be rested enough to enjoy the day, and then tired enough to sleep through the night.
10) Avoid treats before bed.
As tempting as it is to indulge in a late-night bowl of ice cream, the sugar is going to do a number on your toddler’s sleep. Try to make sure their dessert is served two hours before bed or more. The same goes for juice, soda, and anything caffeinated.
11) Encourage your toddler to move during the day.
Getting exercise during the day — ideally 30 to 60 minutes — will help your toddler sleep better at night.
12) Get fresh air and sunshine whenever possible.
Going outside during the day will trigger your little one’s natural body clock and help them get better sleep at night. It’s a win-win!
13) Try offering a lovey or special blanket to help with sleep.
Sometimes your little one just needs a special stuffie or blanket to snuggle up with in bed. Take them to the store and allow them to pick up their favorite friend.
14) Use a portable bed for trips so your child always has a familiar place to rest.
Travel can wreak havoc on your toddler’s sleep schedule, in part because they’re sleeping in an unfamiliar bed. Think about getting a travel bed for your little one that they use every time they go on a trip.
The familiarity will make them more comfortable and better able to sleep through the night.
15) If your child is ready, make the transition to a toddler bed.
Maybe your little one is restless because they’re eager to move to the next step: a toddler bed. Moving from a crib to a toddler bed is a big step for them as well as you.
Of course, you know your child best. Instead of trying to implement all these strategies at once, pick and choose the ones you think would be most helpful.
Also, don’t be afraid to experiment. Better sleep sometimes takes trial and error.
Help your toddler sleep soundly with Newton.
If your toddler is waking up at night, we unfortunately don’t have a magic wand to make them sleep better. However, we do have a mattress that can help!
Our Crib Mattress is designed with your child’s safety and comfort in mind. It can be an important piece of the puzzle in creating an environment that promotes healthy sleep patterns.
With a cozy mattress, the above tips, and lots of love and patience, you can help your toddler sleep soundly through the night. Then you’ll be able to say goodbye to those frequent wake-ups and hello to a well-rested child (and you!).
