Sleep regressions are a normal phase of development and can occur at almost any time, but are particularly common around the four months, eight month, 18 month mark, and as your child turns two. A two-year-old sleep regression refers to when a toddler, who was sleeping well before, begins to resist sleep at naptimes and bedtimes or wakes constantly throughout the night. At two years old, your little one is developing rapidly into a little person – which is why we often find that this phase can make bedtime a little unsettled and unpredictable. 

As a baby sleep consultant for over 25 years, and a mother myself, I understand how frustrating and overwhelming this is for the entire family. However, it’s important to remember that sleep challenges are completely normal, and are only temporary. With the right support and strategies, you and your toddler can get through the challenges of sleep regression with a new-found confidence in managing sleep. 

How long does the 2-year sleep regression last?

It’s different for every family – some parents report that the sleep regression has lasted up to six weeks; however, it can also be as brief as one to three weeks. While there is no exact duration for how long the two-year sleep regression lasts, establishing an age-appropriate sleep routine, implementing sufficient naps, and understanding how to settle can help you and your toddler navigate this challenging period. 

Strategies to get through the 2-year sleep regression

Implement an age-appropriate sleep schedule

Two-year-olds don’t need as much sleep as they did previously. Trying to get your little one to sleep or nap too much is inevitably going to lead to some resistance. Every baby is different, but as your baby moves into the toddler stage, you’re going to need to implement a more age-appropriate sleep schedule where wake windows are long enough, but they are still getting enough sleep. Sleep schedules should ultimately be determined by day-to-day activity, feeding and nutrition, stimulation, and what works best for your child.

Naptime

Overnapping can cause issues with sleep regression. While naps can be shorter and fewer, it’s perfectly normal and common for two year olds to still nap once to twice a day. In most cases, keeping your toddler’s daytime nap between 1 to 2 hours will provide enough rest where they will be neither undertired or overtired at bedtime. If your toddler is either undertired or overtired, they can protest and resist bedtime. 

Create a calming environment

Pay attention to what’s in your toddler’s room. If there are too many stimulating toys or items, your two-year-old will be drawn to those things and prefer to play rather than go to sleep. Managing sleep regression is also about ensuring that the environment sets the right tone for a calm, cosy, comfortable sleep. 

Bedtime routine

If you don’t already, build a bedtime routine. A routine around bedtime that works for you and your family can set a pattern of predictability, encouraging a sleepy state as you move through each stage of the routine. This can include a bath before bedtime, playing white noise, reading, or singing lullabies. 

Be flexible

Managing sleep regression is mostly about being flexible, learning your babies cues, and adjusting accordingly. On the days where your child refuses a nap, has had a huge day, or is generally in a fussy mood (it happens!), you may have to be flexible and adjust the regular schedule to suit their tiredness. Understand the tired cues – if your little one seems more tired than usual, is yawning, or has started to play up around the same time every day, start your bedtime routine earlier.

When you’re still struggling with sleep regression, it’s also ok to get support from someone who has the experience and expertise to successfully work through this period with you. 

At Mindful Mum, I provide sleep consulting and training across Australia, including Sydney, Wollongong, Canberra, Perth, Gold Coast, Brisbane, Melbourne, and Adelaide. I have been helping families for over 25 years to build the confidence and skills to manage whatever sleep challenges are thrown at them. As a gentle sleep coach, I guide parents to understand their child’s cues and develop holistic, flexible sleep solutions tailored to the family’s unique circumstances. If you’re interested in learning more, get in touch today and we can get started on creating a more restful and seamless sleep routine for your entire family.