Many parents find their toddler’s bedtime to be the hardest part of the day. Children this age often resist going to sleep, especially if they have older siblings who are still awake. The American Academy of Pediatrics (AAP) notes that there are ways you can try to help make bedtime go more smoothly. Building a predictable daily routine that includes a calm wind-down can make a big difference for the whole family.
The 7 tips from the American Academy of Pediatrics
The AAP offers seven practical tips to help your toddler develop good sleep habits. These tips focus on creating a predictable, soothing environment that signals it is time to wind down.
1. Set up a quiet routine before bedtime
According to the AAP, a quiet routine helps your child understand that it will soon be time to go to sleep. You can read a story, put on quiet music, or give a bath. The AAP warns that active play may make your child too excited to sleep.
2. Be consistent with bedtime
Make bedtime the same time every night. The AAP says this helps your child know what to expect and helps them establish healthy sleep patterns.
3. Let your child take a favorite thing to bed
It is OK to let your child sleep with a teddy bear, special blanket, or favorite toy at this age. The AAP explains that this often helps children fall asleep, especially if they wake up during the night. However, make sure the object is safe and does not have any choking hazards like buttons or loose ribbons. Stuffing or pellets inside stuffed toys can also be dangerous.
4. Make sure your child is comfortable
Take care of your child’s needs before bedtime so they do not use them as reasons to avoid going to sleep. The AAP notes that a child may want a drink of water, a light left on, or the door left slightly open.
5. Do not let your child sleep in the same bed with you
The AAP advises that sharing a bed can make it harder for a child to fall asleep when they are alone.
6. Avoid returning to your child’s room when they call out
If your child is safe and well, there is no need to go into their room while they sort out how to get themselves back to sleep. The AAP points out that children’s main goal is to get you to appear. If you appear for any reason, even just for “checking,” they will expect you to come each time they call out.
7. Give it time
Helping your child develop good sleep habits can be a challenge, and it is normal to get upset when a child keeps you awake at night. The AAP encourages parents to be understanding, as a negative response can sometimes make a sleep problem worse. Children need the time and opportunity to find out how to go back to sleep on their own when they wake up during the night.
Brush, Book, Bed: A simple nighttime ritual
The AAP’s Brush, Book, Bed program recommends a predictable three-step ritual at the end of the day: help your child brush their teeth, read a favorite book (or two), and get to bed at a regular time each night. The Centers for Disease Control and Prevention (CDC) also highlights “brush, book, bed” as a good example of a nighttime routine that includes brushing teeth, reading a book aloud, and tucking your child into bed.
Brush
All young children need help with brushing from an adult to make sure a good job is done. The AAP advises that when possible, teach children to spit out extra toothpaste, but do not rinse with water first. The little bit of toothpaste left behind is good for their teeth and helps prevent decay. Once teeth touch, they should also be flossed. For children under age 3, use a smear (grain of rice) of fluoride toothpaste two times per day. For children ages 3 to 6, use a pea-sized amount of fluoride toothpaste two times per day. The AAP also reminds parents that the last thing to touch the teeth before bed is the toothbrush.
Book
After toothbrushing and before bed, find a comfortable spot to sit and read with your child. The AAP notes that spending even just 15 minutes each day reading aloud together will help improve your child’s language development and social-emotional skills. You can make up your own stories, use silly voices, sing songs, and enjoy this special bonding time. The CDC’s milestone tips for 2-year-olds also suggest reading 1 or 2 books to your child as part of a calm, quiet bedtime.
Bed
Sleep is very important to your child’s health and well-being. The AAP emphasizes that the key is to have a predictable series of steps that help them wind down from the day. Set regular bedtimes and stick to them. Do not wait for your child to start rubbing their eyes or yawning—that is probably too late. Putting your child to bed even 15 to 20 minutes earlier can make a big difference. The CDC states that children around 2 years old need 11 to 14 hours of sleep a day, including naps, and consistent sleep times make it easier.
Keep the hour before bed calm
The AAP’s guidance on family routines advises parents to try to avoid exciting play and activities before bedtime. Nighttime rituals can help ease a child to sleep and may include storytelling, reading aloud, conversation, and songs. The CDC also recommends creating a calm, quiet bedtime for your child, putting on pajamas, brushing teeth, and reading books. A predictable series of steps helps your child understand that sleep is coming, and you can find more ideas in our toddler routines guide.
A sample bedtime routine you can adapt
Drawing from the CDC’s example family routines, a typical evening for a toddler might look like this:
- Dinner
- Bath time
- Calm play or story time
- Bedtime routine: brush teeth, pajamas, cuddles, lights out
You can tailor this to your family. The CDC reminds parents that keeping routines simple and fun helps children feel safe and know what to expect. If your routine needs to change, communicate the change when you are both calm, and explain whether it is temporary or permanent. Handling transitions gently can prevent bedtime struggles.
Consistency, predictability, and follow-through
The CDC explains that structure helps kids feel safe and secure because they know what to expect. Consistency means you respond to your child’s behavior the same way every time. Predictability means your child knows what will happen and how you will respond. Follow-through means you do what you say you will do. When you apply these principles to a bedtime routine, your child learns that the steps will happen in the same order and that calling out will not bring you back unless there is a genuine need. This approach supports the AAP’s tip to avoid returning to the room when your child calls out. For more on setting kind, clear limits, see our behavior and boundaries section.
When to talk with your child’s pediatrician
Every child develops at their own pace. The CDC encourages parents to monitor milestones and talk with their child’s doctor if a toddler is not meeting milestones, has lost skills they once had, or if you have other concerns about sleep or behavior. You can also call your state or territory’s early intervention program to find out if your child can get services to help. Your pediatrician can answer questions about oral health, sleep, and toddler development, and can help you address any challenges with bedtime routines.
Frequently asked questions
How much sleep does a toddler need?
The CDC states that children around 2 years old need 11 to 14 hours of sleep a day, including naps. Consistent sleep times make it easier for them to settle.
What if my child calls out repeatedly after lights out?
The AAP recommends making sure your child is safe and well before bedtime, then not returning to the room when they call out. If you appear, even just to check, they will expect you to come each time. The CDC’s advice on consistency and follow-through helps reinforce this boundary.
How do I handle a change in our bedtime routine?
The CDC suggests communicating changes when you are both calm. Explain the reasoning and whether the change is temporary or permanent. Keeping the core steps of the routine intact can help your child feel secure even when the schedule shifts.
For more guidance on building a calm and consistent bedtime routine, visit our bedtime routines page.
