Before becoming a parent, I thought bedtime would be simple. Give the toddler a bath, read a book, tuck them in, and boom—peaceful sleep. HA! What a joke.
Fast forward to reality: bedtime in my house looks more like an Olympic sport. One minute my toddler is yawning on the couch, the next, they’re sprinting around the house demanding snacks, hugs, and deep discussions about dinosaurs. And just when I think I’ve won, I hear the dreaded words: “One more book, pleeease!” 😩
If this sounds familiar, you’re not alone. Toddlers fight sleep like it’s their full-time job, but the good news? There’s a way to make bedtime easier. After lots of trial and error (and many sleepless nights), I found a routine that actually works. Let’s talk about how to win the bedtime battle—without losing your sanity.
Why Do Toddlers Fight Sleep?
First, let’s clear the air—your toddler isn’t trying to drive you crazy (even if it feels that way). There are real reasons they resist bedtime, including:
😵💫 FOMO (Fear of Missing Out): Your toddler knows that once they’re in bed, you’re still awake. And that? Totally unfair.
💡 Overstimulation Before Bed: If they were watching TV or playing wildly right before bed, their brains are still in go-mode.
🥱 Overtired = More Wired: It sounds backward, but when toddlers are overtired, their bodies produce stress hormones that make it even harder for them to settle down.
🚨 Boundary Testing: Toddlers are smart. They know that saying “I’m thirsty” or “One more hug” gets them extra time with you.
👩👧 Separation Anxiety: Some toddlers struggle with being alone in a dark room—even if they were totally fine last week.
How to Create a Toddler Sleep Routine That Actually Works
A consistent bedtime routine is the secret to less drama and more sleep—for everyone. Here’s how to create one:
1️⃣ Set a Consistent Bedtime
✔ Stick to the same bedtime every night—even on weekends!
✔ Overtired toddlers resist sleep more, so aim for 11-12 hours of nighttime sleep.
2️⃣ Wind Down with Calm Activities
✔ Turn off screens at least 1 hour before bed.
✔ Try quiet activities like reading, puzzles, or drawing.
✔ Use dim lighting to signal that it’s almost bedtime.
3️⃣ Keep a Short, Predictable Routine (30 Mins or Less!)
A simple routine helps your toddler know what’s coming, which makes bedtime battles less likely.
Example routine:
🌙 Bath or wash-up
📚 One or two books
💤 Lights dimmed, cuddles, and a lullaby
🚪 Into bed—same time, every night
4️⃣ Use Sleep Cues & Comfort Items
✔ Use the same phrase every night—like “It’s sleepy time now”
✔ Try a white noise machine to block out household noise
✔ A comfort item (like a stuffed animal) can help with separation anxiety
5️⃣ Be Consistent & Stay Calm
Toddlers love to test boundaries. If they figure out that begging for water gets them 10 extra minutes, they’ll keep doing it. Stay firm, stay consistent, and remind them that it’s bedtime.
Common Bedtime Stall Tactics & How to Respond
🥛 "I need water!" → Offer a sip before bed.
📖 "One more story!" → Set a rule (ex: 2 books per night).
💡 "I'm scared!" → Nightlight & a calming bedtime reassurance.
🚪 "Just 5 more minutes!" → Stay firm & remind them of tomorrow’s fun activities.
When to Adjust the Routine & Signs of Sleep Regressions
If your toddler suddenly stops sleeping well, it might be due to:
💡 A sleep regression (common at 18 months & 2 years old)
💡 Nap schedule changes (too much/little daytime sleep)
💡 Big life changes (new sibling, moving, starting daycare)
If this happens, stay consistent, make small adjustments, and know that it’s temporary!
Final Thoughts: Consistency Is Key!
Toddler sleep struggles can feel never-ending, but a solid bedtime routine makes all the difference.
✨ A predictable bedtime = less resistance, fewer tears, and more sleep for everyone.
So next time bedtime feels like a never-ending battle, take a deep breath, stick to the routine, and remind yourself: this is just a phase.