Mica Deshaw, here, your certified pediatric sleep expert.  As parents, we all dream of the night when our toddlers sleep peacefully, allowing us and them to wake up refreshed and ready for the day. But getting there can be a journey filled with sleepless nights and exhausting days. However, with the right approach, this dream can become a reality. Here are five unique, evidence-based tips to help your toddler sleep better at night.

Consistency is key when it comes to toddler sleep. A study published in the journal "Sleep Medicine Reviews" [1] highlights the importance of a consistent bedtime routine in promoting better sleep patterns in children. This routine can include a bath, reading a story, or some quiet time together. The predictability of these activities signals to your toddler that it's time to wind down and prepare for sleep.

The sleep environment plays a crucial role in how well your toddler sleeps. According to research in the "Journal of Pediatric Nursing" [2], a cool, dark, and quiet room is ideal for promoting sleep. Consider using blackout curtains and a white noise machine to create an environment that encourages your toddler to stay asleep. Also, ensure the room is safe and free from distractions that could disrupt their sleep.

What your toddler eats and drinks can significantly impact their sleep quality. A study in the "International Journal of Environmental Research and Public Health" [3] found that diets high in sugar and carbohydrates can disrupt sleep. Aim for a balanced diet with plenty of whole foods and limit sugary snacks, especially close to bedtime. Also, be mindful of their liquid intake to prevent nighttime awakenings due to a full bladder.

Physical activity is not just good for your toddler’s health; it also improves their sleep. Research in "Archives of Disease in Childhood" [4] shows that children who engage in regular physical activity have better sleep patterns. Encourage your toddler to be active during the day with outdoor play, walks, or age-appropriate sports. This physical exertion can help them feel more naturally tired and ready for bed at night.

Teaching your toddler to self-soothe can be a game-changer. A study in "Child Development" [5] suggests that children who learn self-soothing techniques have fewer sleep problems. This can include giving them a special blanket or stuffed animal, teaching them to take deep breaths, or using gentle sleep training methods. Empowering your toddler with these skills can help them fall back asleep on their own if they wake up during the night.

Improving your toddler's sleep is a multifaceted approach that requires patience and consistency. By establishing a routine, creating the right environment, being mindful of diet and physical activity, and teaching self-settling techniques, you can significantly enhance your toddler's sleep quality.

Remember, every child is different, so what works for one may not work for another. It's about finding the right combination that works for your family, a mantra we always use at Rested Mama, Happy Baby.

We're delighted to share our ongoing collaboration with RMHB us still going on. We are bringing you an exclusive offer available now on all the Rested Mama Happy Baby programs they offer: enjoy 10% off all their programs using code TOTCRAFT!

Explore their gentle sleep solutions and find the support you need for your family's restful nights. Thank you for being a part of our community!

References

Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93-108.

Keller, P., & El-Sheikh, M. (2011). Children's emotional security and sleep: Longitudinal relations and directions of effects. Journal of Pediatric Nursing, 26(1), 67-78.

Khan, M. K., Chu, Y. L., Kirk, S. F., & Veugelers, P. J. (2017). Are sleep duration and sleep quality associated with diet quality, physical activity, and body weight status? A population-based study of Canadian children. Canadian Journal of Public Health, 108(4), e410-e415.

Williams, S. M., Farmer, V. L., Taylor, B. J., & Taylor, R. W. (2014). Do more active children sleep more? A repeated cross-sectional analysis using accelerometry. Archives of Disease in Childhood, 99(7), 592-597.

Sadeh, A., Tikotzky, L., & Scher, A. (2010). Parenting and infant sleep. Sleep Medicine Reviews, 14(2), 89-96.

Additional Resources

American Academy of Pediatrics: Healthy Sleep Habits: How Many Hours Does Your Child Need?

National Sleep Foundation: Children and Sleep

Zero to Three: Sleep Challenges in Early Childhood: Why They Happen and What to Do