Why does it seem that most expert-curated “sample sleep schedules” have a 7 p.m. bedtime? Many of us find that bedtime realistically happens later, and sticking to general recommendations can add unnecessary stress to bedtime.
Here’s the thing: there is nothing magical or firm about 7 p.m. bedtimes
The most important thing when considering your toddler’s bedtime window is ensuring that it is conducive to their daily sleep needs. Between 1 and 2 years old, toddlers need 11-14 hours of sleep in a 24-hour period. By 3-5, this shifts to about 10-13 hours total – including naps.
Pay attention to sleepy cues
It’s less important that your toddler goes to bed at 7 p.m. sharp than it is to ensure they get to bed when they begin to show sleepy cues– if that’s more like 8 p.m., perfect! But, waiting too late to respond to their signs of tiredness can lead to overtiredness, which makes for long, fussy evenings that can be hard on everyone.
Signs your toddler is ready for bed: | Signs your toddler is overtired: |
clumsy | having a “second wind” |
clingy | catnapping in the day |
fussy | waking up within the first hour after going to bed or frequently throughout the night |
losing interest in toys | waking early in the morning |
rubbing eyes | tantrums |
Knowing the signs of overtiredness is key to ensuring that any perceived alertness at night is not stemming from a “missed window.” When toddlers become overtired, their bodies build up the stress hormone cortisol, inhibiting the production and release of melatonin, which is crucial for falling and staying asleep. Being overtired not only makes it difficult to fall asleep but also sets the stage for a night of restless sleep and possibly an early wake-up the next morning.
So, while it’s totally possible to have a later bedtime that meets your toddler’s total sleep needs, it’s essential to ensure that later starts are not stemming from overtiredness. When in doubt, use Joy-on-call to text our sleep pros 1:1.