The Ins and Outs of Sleep Training a Toddler

Life with a toddler is busy, so a good night’s sleep is important for everyone. While some parents find that a consistent bedtime routine and comfortable sleep environment is enough to get their toddler to wind down every evening, others rely on more structured approaches to falling asleep – and staying asleep – at night.

Sleep training is one way to help your toddler fall asleep independently, so they don’t rely on you for support. Even if you sleep trained your toddler when they were a baby, your approach to re-sleep training a toddler may be different. This is because habits are harder to break as you age, and toddlers have more stamina and strong preferences. Don’t worry though, it’s not too late to sleep train!

There are many methods for sleep training a toddler, and the one you choose depends on your child’s temperament and your personal comfort levels. Each involves making sure the fundamentals of sleep, such as biological timings, sleep environment, and routines, are in tune.

While sleep training often involves some tears and protesting, sleep training is a safe way to help your toddler become a great sleeper.

What is Sleep Training?

Sleep training, or sleep coaching, is the process of helping your child develop the innate skill of falling asleep independently. There are many science-backed approaches to sleep training, all of which help wean your toddler or baby off of parental support, such as rocking or feeding, to fall asleep.

There are many approaches to sleep training a toddler. Some include limited parent involvement, such as the Cry It Out method, while others are more gradual and gentler, so may take a bit longer. All methods include making sure your toddler’s sleep environment is comfortable, your bedtime routine is set, and your toddler's needs are met.

Sleep training your toddler is a personal choice – you know your child best! Many parents choose not to sleep train, and some toddlers sleep well without sleep training. Other toddlers who are sleep trained as babies may need to be re-sleep trained if their sleep patterns or habits change as they age.

Why Do You Sleep Train a Toddler?

There are many reasons why a parent would choose to sleep train a toddler.

• Break a sleep association: If your toddler is used to being fed to sleep or rocked to sleep, it makes it harder for them to fall asleep at night or fall back asleep if they wake up between sleep cycles. Studies show that sleep habits become harder to break as children get older, and sleep training is a proven, safe way to tap into their power of being able to fall back asleep without crying for you.
• Foster better sleep: If your toddler seems tired during the day because they wake often at night and can’t get back to sleep, sleep training can make it easier for them to fall back asleep quicker, without working themselves up.
• Create healthy sleep habits: Sleeping is important for your toddler’s growth and development. Consistent bedtime routines are a part of successful sleep training – studies show that consistent and earlier bedtimes can lead to improved learning skills, happier moods, and cognitive development.
• Get your night back: Parents are often tired because of the sleep deprivation from the first months of their baby’s life. When a toddler is biologically able to sleep through the night, it can become frustrating if they are continuing to wake up often. Sleep training toddlers can encourage longer stretches of sleep for everyone – did you know between 7-9 hours of sleep a night as an adult can improve your mood, make you less clumsy, and help you be a more patient, attentive parent?

Approaches to Sleep Training a Toddler

There is no one best way to sleep train a toddler. It’s all dependent on your parenting style and your individual child and their sleep needs.

Whether your toddler is experiencing separation anxiety, dropping a dap, or in the middle of a growth spurt or sleep regression, there are many different reasons for sleep struggles which should be considered. You should figure out what the cause of their sleep struggles may be, as each can call for a unique toddler sleep training approach. Your toddler’s temperament, and your personal feelings about sleep training, also can affect what approach you choose.

That’s why there are multiple science-backed and pediatrician-approved methods for sleep training. However, some experts think that certain methods work better for toddlers.

Certified sleep consultant Mandy Treeby, who is also co-founder of the Smart Sleep Coach by Pampers app, says many parents find a sleep training approach that involves lower amounts of parental involvement works better for their toddler, as being more “black and white” helps make it easier to break the habit.

Keep in mind that all approaches to sleep training or coaching, and to building healthy sleep habits, should include making sure your toddler has a consistent bedtime routine and that their sleep environment is dark and an ideal room temperature.

Sleep Training Methods for Toddlers

The Smart Sleep Coach by Pampers^TM app can walk you step-by-step through implementing one of the many approaches of sleep training, night after night, until your toddler is sleeping like a dream.

Take this free 3-minute quiz to get your personalized sleep plan which includes an approach that may work best for your unique toddler. If you decide sleep training is not for you, you can try the app’s Smart Sleep Schedule to see if a schedule adjustment could help your toddler sleep better.

Toddler sleep training approaches to consider 

• Gentle methods: The Gentle Method is also known as Pick Up, Pick Down method. It involves increasing the amount of time between when you go in and comfort your toddler in their sleep space. It requires more parental involvement than other methods, so it often takes longer.
• Chair method: The chair method is considered a gentler approach to sleep training. If your toddler cries, you sit in a chair near their crib or sleep space and offer only verbal reassurance until they calm down. If they start crying again, you return to the chair. The next night you do the same but with your chair a little further away. Keep it going until your chair is in the hallway and they are falling asleep independently.
• Ferber method: This is a quicker way to sleep train, which means there may be more tears in the short-term. You place your toddler  in bed and leave the room for progressively longer intervals before coming in and providing brief reassurance, such as shushing or patting.
• Cry It Out: The Cry It Out method is often the fastest way to help your child become a strong, independent sleeper and is works well for toddlers who become more upset when you check in. You make sure all their needs are met (food, diaper, snuggles) and after their bedtime routine, place them calm but awake in their crib and give them space to settle on their own.

Sleep training  older toddler

‍If you're wondering how to sleep train an older toddler, keep in mind they may be more likely to sneak out of their crib or wander out of their room. For some children, consistently returning them to their bed works. If you’re struggling to keep your child in their room, your pediatrician may have tips.

Remember, whatever you decide, consistency is important for instilling positive sleep habits for your toddlers.

Best Tips to Sleep Train a Toddler

Here are tips from our team of expert sleep consultants and pediatricians to consider when you choose to sleep train your toddler.

1. Create a comfortable sleep environment: Before your first night of sleep training, you should make sure your baby’s bedroom is dark, the temperature is between 68-72° F, and there’s no outside noise to distract them.

2. Make sure bedtime is at the right time: Wake windows for toddlers are often need between 5.5 to 6 hours. If your toddler isn’t sleepy enough, they are more likely to protest at bedtime. Smart Sleep Coach has a Smart Schedule that tells you the exact time to put your toddler to bed based on their biological rhythms, which makes it easier to find the perfect time for an easier bedtime. Also, putting them into their crib sleepy and calm, but still awake, is key here so they don't get confused and upset if they wake between sleep cycles.

3. Follow a consistent bedtime routine: The set of actions you do with your toddler every night before bed can help cue that it’s time to sleep. Consistency also often promotes calmness.

4. Try a toddler clock: A clock that turns color to signal when it’s time to sleep or get up could help your toddler recognize when it’s time to be in bed. It’s also a good way to implement a sticker chart or a small prize after a successful night of sleep.

5. Accept nap times may be exempt: Toddlers may struggle to sleep train during nap time. Most toddlers don’t stop napping until around 3 or 4, and you don’t want to rock the boat of skipping naps by upsetting them during the day. If you toddler sleep train at night though, you may see their independent sleeping skills come through during the day.

6. Don’t reward crying: Toddlers are smart, and they want attention. They also often use crying to get what they want, whether it's more cuddles or to come into your bed! If your toddler is protesting at bedtime, reassure them that they are okay, but stay firm that they need to stay in their own sleep space. Try offering reassurance from the door instead of going right over to them. It may take some time, but they will eventually start loving their own bed.

7. Be patient: Just like with us, habits get harder to break as you get older and changes in routines can cause adults to get cranky, too. Your toddler has opinions and wants, so expect some tears and pushback. However, they naturally can fall asleep on their own, and just need a little support to get there.

8. Do what's best for you: Every method or approach to sleep training can be customized to your child and family. Whether you want to take a more structured approach or just tweak their schedule, there’s no judgement. Smart Sleep Coach has tools to help you with the entire spectrum of sleep struggles, ranging from early wake ups to constant night wakings.

How Long Does It Take to Sleep Train a Toddler?

The time it takes to sleep train a toddler depends on what method you choose. Success of each method also depends on your toddler's age and temperament.

Most parents see improvements in just a few days with a simple schedule adjustment, but completely resolving overnight sleep and naps can take anything from a week to a month to more. It all depends on consistency, the method you choose, and the personality of your toddler.

Keep in mind, methods that include more parental involvement often aren’t as successful for babies eight months and older because it is confusing for them if you come in and out of their room. As they age, and their stamina increases, breaking habits can get even tricker – and take even longer.

Final Thoughts

At the end of the day, your toddler isn’t going to be up all night or fighting bedtime forever. Toddlerhood is a moment in time, and toddler sleep training is one option for promoting healthy sleep habits to last a lifetime.

Whether you want to formally sleep train or just learn ways to set your toddler up for sleep success, you can try the Smart Sleep Coach app for free. It will walk you step-by-step through various toddler sleep training methods, set a sleep schedule that is age-appropriate, and educate you on how to best support your toddler's sleep.

Whatever you choose, just know that there are many ways to build and sustain healthy sleep habits in your toddler. Be kind to yourself, and know that whatever you decide, sleep training is safe and effective and can be worth the try.