If your toddler is between 12 and 36 months, a steady bedtime routine can help them fall asleep faster and stay asleep longer. A few simple changes today can make evenings calmer and more predictable for your family.

What Makes a Good Toddler Sleep Routine?

A strong toddler sleep routine is short, predictable, and follows the same steps each night. Most toddlers settle well with a 20 to 30 minute sequence that helps their body shift into sleep mode.

Helpful elements to include:

• A calm activity, such as books or quiet play
• Bath or wash-up
• Pajamas and diaper or potty routine
• Brushing teeth
• A short story or song
• A consistent goodnight phrase

Toddlers thrive when bedtime looks and feels the same every night. Familiarity helps reduce bedtime resistance and gives your child a sense of security.

KinderCare Takeaway: Predictability helps toddlers feel safe and ready for sleep.

Why Routines Help Toddlers Settle More Easily

Toddlers learn through repetition. When bedtime follows the same pattern, their brain begins to expect sleep and naturally winds down. This makes transitions smoother and reduces frustration.

Clear routines help lower:

• Stalling or extra requests
• Crying or big emotions
• Difficulty shifting from play to rest

Sleep routines also build emotional regulation skills. Toddlers feel more confident when they know what comes next.

KinderCare Takeaway: A simple routine teaches your toddler what comes next, which makes settling easier.

How to Start a Better Bedtime Routine This Week

You don’t need a major reset to improve your toddler’s sleep. A few steady habits can help your toddler settle more easily within days.

Set a consistent bedtime.

Most toddlers sleep best with a bedtime between 6:30 and 8:00 p.m. Staying within a narrow time window each night helps establish a strong sleep rhythm.

Add a short wind-down period.

Start slowing down activities about 30 minutes before bed. Lower lights, soften your voice, and limit stimulating toys. Avoid screens for at least one hour before bedtime to help your child’s body wind down naturally.

Keep your steps simple and repeated.

Toddlers settle better when steps are clear and familiar. Keep interactions calm to avoid overstimulation.

Use a consistent goodnight signal.

A calm, simple phrase such as, “It’s time to sleep. I’ll check on you soon,” lets your child know they’re safe and helps end the bedtime routine gently.

KinderCare Takeaway: A consistent bedtime routine can help prevent bedtime battles.

What to Try When Your Toddler Has Trouble Settling

Some nights will feel harder than others. These simple adjustments can help your child wind down:

• Offer two simple choices, such as “Two books or one book”
• Keep the room cool, quiet, and dark
• Try a toddler-safe night light if they prefer soft light
• Use a familiar comfort item
• Speak in a calm, steady voice
• Pause briefly before responding to fussing to support self-settling

Small, predictable supports help toddlers build confidence during bedtime transitions.

KinderCare Takeaway: Small choices help toddlers feel in control, which often leads to calmer settling.

How to Handle Night Waking

Night waking is common for toddlers due to growth spurts, teething, and changing routines. A calm, steady response can help them fall back asleep faster.

When your toddler wakes:

• Keep the lights dim
• Speak softly
• Offer brief comfort
• Repeat your familiar goodnight phrase
• Avoid adding new habits, such as snacks or long rocking

If waking happens often, check whether:

• Bedtime is early enough
• Nap timing fits their age
• The room is comfortable
• Your toddler may be overtired

Healthy sleep patterns build over time as toddlers learn what to expect both day and night.

KinderCare Takeaway: Calm and brief reassurance helps toddlers fall back asleep without forming new habits.

Common Toddler Sleep Challenges

Is my toddler overtired?

Signs include hyper behavior, difficulty settling, and early waking.

Is my toddler undertired?

You may see long settling times, late naps, or bedtime resistance.

Should I adjust naps?

Typical nap needs:

• Two naps until around 15 to 18 months
• One nap from 18 to 36 months

Adjusting nap length or timing often improves bedtime and overnight sleep.

KinderCare Takeaway: Small adjustments to naps often improve nighttime sleep quickly.

Explore KinderCare Programs

Better toddler sleep often grows from simple, predictable steps that help your child feel safe, calm, and ready to rest. In our classrooms, we use warm-up routines and play-based learning to help toddlers develop healthy habits throughout the day. If you're looking for support with structure, daily rhythms, and confidence-building moments, consider KinderCare programs to discover how our approach helps toddlers thrive.