18 months to 3 years sleep schedule: one nap and example days

From 18 months to 3 years, most toddlers sleep a long night plus one afternoon nap. The American Academy of Sleep Medicine (AASM) recommends 11–14 hours of sleep per 24 hours for children aged 1–2, and 10–13 hours for ages 3–5, both including naps; the AAP endorses these ranges. The single nap usually runs about 1.5–3 hours at age 2, then shortens, and for many children it fades out somewhere around age 3.

This is also the stage of bedtime battles, early starts and the move from cot to bed. This guide gives the numbers, three example days and what to try for each common problem. It follows on from the 12–18 month sleep schedule.

How much sleep does a toddler need from 18 months to 3 years?

The NHS says children sleep around 12 to 15 hours in total after their first birthday, that most 2-year-olds need about 12 to 14 hours including naps, and that most children aged 3 to 5 need about 12 hours. Australia's Sydney Children's Hospitals Network (SCHN) gives 11–14 hours for ages 1 and 2, about 10–12 of them at night, and 10–13 hours at age 3. The averages in the last column come from the Children's Hospital of Philadelphia (CHOP).

These ranges overlap, and your toddler can sit anywhere in them and be well rested. Night sleep stays at about 11 hours while day sleep shrinks, so a shorter nap usually means bedtime needs to come a little earlier.

How long should a toddler's nap be?

Most toddlers in this stage take one nap after lunch. KidsHealth's toddler sleep guide says that at around 18 months, or sometimes sooner, most toddlers condense their two naps into one afternoon nap. If your toddler is still on two naps, see two naps to one.

Sleep Foundation's guide to 2-year-old naps says a typical 2-year-old's afternoon nap lasts one and a half to about three hours, and that most toddlers nap for around one to three hours a day. It suggests a nap wake-up time at least three to four and a half hours before bedtime. KidsHealth's preschooler guide says that preschoolers who still nap mostly sleep about an hour.

Nap timing matters as much as length. The Better Health Channel in Victoria, Australia, says an afternoon nap too close to bedtime can badly disrupt night sleep, and the NHS advice on sleep and young children says to avoid long naps in the afternoon. These timings are practical conventions, not clinical rules: if your toddler naps longer and still sleeps well at night, there's no need to change anything.

When do toddlers drop the nap?

Usually not before about 2½, and often later.

• Better Health in Victoria, Australia, says children still need a daytime nap until around 2½ to 3 years, and that even if they don't nap, the rest is still beneficial.
• SCHN in Australia says naps shrink until they stop at around age 3, though some preschoolers still need one.
• The NHS says some young children aged 3 to 5 still need a nap during the day.
• KidsHealth's guide to naps says many preschoolers aged 3–5 get enough sleep at night and give up their afternoon nap.

Sleep Foundation's guide to when kids stop napping lists signs a child may be ready: difficulty falling asleep at nap time, waking up early, no signs of sleepiness on days without a nap, and no longer napping at all. KidsHealth says children who still need sleep may rub their eyes, look tired, act out, or be cranky later in the day.

When the nap goes, KidsHealth suggests quiet time instead and an earlier bedtime. Sleep Foundation says bedtime may need to move up to 6 pm or 6:30 pm, depending on when your child wakes. Expect weeks of mixed nap and no-nap days. See dropping the nap for a step-by-step plan.

What does a toddler's day look like?

These are fictional examples built from the ranges above. They aren't targets: move the times to fit your toddler's wake-up time, childcare and family.

Example day — adjust to your toddler: 18 months

That's about 11.5 hours overnight plus the nap, and the nap ends about 4 hours 15 minutes before bed.

Example day — adjust to your toddler: 2 years

That's about 11.5 hours overnight plus a 2-hour nap, ending 4.5 hours before bed, close to Sleep Foundation's sample day, which has the nap starting at about 12:30–1 pm and bedtime at about 7–8 pm.

Example day — adjust to your toddler: 2½ to 3 years

Both days land within the AASM's 10–13 hours for age 3. On a quiet-time day, let your child sleep if they need to, and keep the late afternoon calm.

Why is my toddler waking so early?

Early waking, such as starting the day at 5 am, is common at this age. Cleveland Clinic lists these possible causes:

• a bedtime that's too early (it says if a child goes to bed before 7:30 pm and wakes too early, that may be the culprit)
• a bedtime that's too late
• too many naps, or naps that are too long
• a sleep environment that's too distracting

What to try:

1. Check the nap. If it runs long or ends late, trim it or start it earlier.
2. Adjust bedtime gradually. Cleveland Clinic suggests pushing bedtime later by about 10 minutes each night until you find the right time, if bedtime is the problem.
3. Make mornings boring. Keep the room dark and quiet, and keep early contact low-key until your chosen wake time.
4. Try a toddler clock. Cleveland Clinic suggests a children's sleep-wake clock, with the rule that it's OK to get up when it shows a certain time.
5. Give it time. Cleveland Clinic says changing a bedtime and wake time can take about three weeks, and you have to be consistent.

If nothing changes, Cleveland Clinic says a doctor will look for snoring, changes in breathing and daytime effects, and that some children need an ear, nose and throat check or a sleep study. See early morning waking.

How do I handle bedtime battles?

Stalling and getting out of bed peak in this stage. The AAP's guide to bedtime battles says toddlers often resist sleep, especially if older siblings are still awake.

1. Keep the routine short and predictable. The NHS suggests a calming routine that starts around 30 minutes before your child usually falls asleep, happens at the same time each night, and ends with 1 story before you say goodnight. KidsHealth says not to let it get too long.
2. Build in the usual requests. The AAP suggests meeting needs before bed, such as a drink of water, a light left on or the door left slightly open.
3. Decide limits in advance. KidsHealth suggests deciding how many drinks of water you'll allow.
4. Screens off early. The NHS says no laptops, tablets or phones in the 30 to 60 minutes before bed, and the AAP's healthy sleep habits page suggests turning screens off at least an hour before bedtime and keeping the same wake time on weekdays and weekends.
5. Return them calmly. The NHS says to keep taking your child back to bed with as little fuss as possible. The Royal Children's Hospital Melbourne bedtime problems fact sheet suggests quietly returning them while holding their hand, being calm, repetitive and boring, and says sticker charts can help.
6. Check the timing. A toddler who isn't tired may need a shorter or earlier nap. To shift a late bedtime, the NHS suggests bringing it forward by 5 to 10 minutes each week, or 15 minutes if your child is used to going to bed very late.

The RCH says behaviour may get worse in the short term before it gets better. For more, see bedtime stalling, the two-year sleep regression and toddler tantrums.

When should my toddler move from a cot to a bed?

When they can climb out, or look likely to. Red Nose's guide to moving to a bed in Australia lists this as the sign, and says many children move between two and three years. SCHN says the move can happen as early as 18 months but is more common around 2 to 3 years, and that a child who is trying to climb out should move to a big bed to prevent falls. If your toddler is safe and settled in the cot, there's no need to rush.

• Climbing already? KidsHealth suggests putting the cot mattress on its lowest setting first, then a toddler bed with a side rail if climbing continues, and a gate in the bedroom doorway.
• Keep the routine the same. The AAP's big kid beds guide suggests continuing the same bedtime routine and a safety gate at the bedroom door and the top of the stairs.
• Expect visits. The AAP says twenty "farewell appearances" in one evening is by no means unusual. Lead your toddler back calmly, praise them briefly once they're in bed, and praise them in the morning for staying there.
• No top bunk. Red Nose says the top bunk or another raised bed isn't recommended for children under nine years of age.
• Space out big changes. KidsHealth's guide to a new sibling suggests making changes like moving to a bed well before your due date, or waiting until the baby has been home for a while.

See moving from cot to bed, and siblings sharing a room if a new baby is on the way.

When should I get help with my toddler's sleep?

Call your local emergency number (000 in Australia, 999 in the UK, 911 in the US) now if your toddler is struggling to breathe, has blue, grey, pale or blotchy skin, lips or tongue, is floppy, difficult to wake or can't be woken, or is having a seizure; these are on the NHS urgent-help list. The AAP's sleep apnoea guide also says to call an ambulance if a child's breathing stops for more than 20 seconds or their skin turns pale, bluish or greyish.

Get medical help today (a same-day GP or a health advice line (Pregnancy, Birth and Baby on 1800 882 436 in Australia, NHS 111 in the UK, your pediatrician's after-hours line in the US)) if your toddler is drinking much less than usual, has fewer wet nappies, or seems unwell and you're worried.

Talk to your GP or child-health nurse soon if your toddler snores most nights or has problems breathing at night. The AAP lists frequent snoring and sleepiness during the day among the signs of sleep apnoea, and says to tell your doctor right away.

Talk to your GP or child-health nurse if sleep problems are causing major issues for your toddler or your family; the RCH suggests speaking with a doctor if they are. a parenting support service (Tresillian or Karitane in Australia, your health visitor in the UK, your pediatrician's office in the US) can help you plan. If you have thoughts of harming yourself or your child, call a crisis line (Lifeline on 13 11 14 in Australia, Samaritans on 116 123 in the UK, 988 in the US) or your local emergency number (000 in Australia, 999 in the UK, 911 in the US) now.

What's worth noting in a sleep log?

For a week, write down wake-up time, when the nap started and ended, when the bedtime routine started, and when your toddler fell asleep. It quickly shows whether a long or late nap is behind early waking or a wide-awake bedtime, and gives your GP or child-health nurse a clear picture if you need one.