How To Conquer The 2.5 Year Sleep Regression

July 18, 2018
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Is your 2-year old struggling to sleep?

There is a well-known sleep regression at 2.5 years and many moms have despaired about how challenging it is.

If you’re there right now then this post is for you. Just read on for tips on how to conquer this tricky stage.

Toddler Girl

5 Tips for Dealing with the 2.5 Year Old Sleep Regression:

#1 Remain Consistent

I’m not actually a huge fan of the phrase ‘sleep regression’. It’s thrown around far too liberally in my opinion and used to cover issues such as sleep associations, etc.

For that reason, if your child has previously had healthy sleep habits and is able to put themselves to sleep independently, then before you panic and change anything. Stop.

Just remain consistent.

If your toddler has not yet learnt how to sleep independently, then sleep training is most likely required.

Precious Little Sleep has a great sleep guide for toddlers to get you started –> Toddler and Preschooler Sleep Guide

Children go through phases. Toddlers particularly so.

Their little bodies and minds are growing at an alarming rate. It is no wonder that sometimes their sleep patterns can become a little funky.

I believe that one of the most effective strategies when it comes to parenting toddlers is to simply remain consistent.

Posts Worth Reading

Toddler writing in book
Child lying on bed
Toddler sleeping

This applies to both discipline –> 4 Things You Need To Know About Disciplining Toddlers <– and to sleep.

Their world is constantly changing so your consistency will make the world of difference.

I touched on that in this post –> 3 Reasons You Shouldn’t Let Your Toddler’s Behaviour Dictate Your Emotions

#2 Give It Time

This goes hand in hand with remaining consistent.

Before you change anything, just give it time.

Generally speaking, I like to say that 2 weeks is ample time to decide whether something needs to be changed. However, this is 2 weeks of solidly poor sleep.

If it’s hit or miss, then I would even allow up to a month of waiting and seeing if things settle on their own.

How To Conquer The 2.5 Year Sleep Regression

#3 Reevaluate the Schedule

If time and consistency aren’t helping then the next step is to reevaluate your toddler’s schedule.

There are times in a child’s life where their sleep needs increase or decrease. It is super important to be able to address those needs as they arise.

Perhaps your 2-year old needs more time awake before their nap. You could push it a little later in the day.

Or, if bedtime is the issue, then capping their nap at a certain time can help.

If your little one is struggling with night wakings, then I would address those in different ways depending upon what daytime looks like.

If they’re still napping solidly during the day then reducing their daytime sleep total could help.

However, they are not napping well during the day, then I would say that they’re more likely dealing with a sleep deficit and could greatly benefit from an early bedtime until naps straighten out again.

#4 Troubleshoot

Once you’ve reevaluated your child’s schedule I would suggest troubleshooting other areas.

Both mental and physical exercise play a great part in the successfulness of your child’s sleep times.

This post from Val gives some wonderful tips on how to implement some strategies into your toddler’s day –> How To Solve Sleep Problems for Toddlers and Preschoolers

Other things to consider are:

The Temperature

My kids sleep far better in cooler temperatures (not freezing, mind you!). If they get too hot, my son especially, will sleep fitfully and wake with nightmares.

Do your best to make sure that your toddler’s sleep environment is at a therapeutic temperature.

Screen Time

Some children are more sensitive to screen time than others. If your child is struggling to wind down to sleep, then cutting out or reducing screen time might solve the issue.


I have a great post on strategies to help conquer toddler’s fears here –> 3 Powerful Ways To Conquer Your Toddler’s Irrational Fears

Fear is not something to be flippant about. Often times, it is very real for your child and can cause a lot of disruptions.

Take this into consideration when troubleshooting and then work on some strategies for dealing with it.

#5 Enforce Rest Time

This is something that is going to become more and more important the older your child becomes.

There will come a day when naps are dropped entirely and when they are rest time is still crucial for both your child and the rest of the household.

Even if your toddler is not napping they absolutely must have some amount of rest time.

At age 2 I would make that for at least 1.5 hours whether they sleep or not.

I’ve always required my children to stay in their beds and to be quiet during that time. As they get older I will allow a couple of books if they haven’t fallen asleep within an hour.

Read this post for how to keep your toddler in their bed –> How To Stop Your Toddler From Getting Out of Bed

Around age 3-4 some children do indeed start to drop their final naps.

I would not move towards that transition at age 2, however, if your child is within the appropriate age-range and is showing signs then the below posts will be of great help to you:

How To Transition Your Little One From Nap Time To Rest Time

How To Do Rest Time {Instead of Naps}

Before I end this post I just want to say that when your child is going through a sleep regression you can feel an enormous amount of pressure.

For whatever reason, we as mothers tend to take everything our child does personally. Yes, we can help by changing some things, but not always.

Ultimately, children are not robots. As mothers, we can only do our best and then step back. As the saying goes:

You can lead a horse to water, but you can’t make them drink

We can set up our children to have the best opportunity to sleep, but we cannot enforce that they do.

Reach out to a friend for support, ask experienced mothers for advice, and rest in the knowledge that you are not alone.

Your toddler will sleep again and you’ll be better equipped to deal with any future sleep challenges that arise.

Toddler and Mom Holding Toddler in the Air

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