7 Tips to Help Your Toddler Stay in Bed and Fall Asleep
I know how exhausting it can feel when your toddler keeps getting out of bed at nap time or bedtime. You’re doing your best, and so is your little one—they’re just testing boundaries, which is completely normal for their age. While you can’t force your toddler to sleep, you can create a calm, consistent environment that teaches them staying in bed is non-negotiable.
Here’s how you can gently and lovingly set those boundaries to help your toddler stay in bed and fall asleep:
1. Stay Calm
Every time your toddler gets out of bed, avoid making a fuss. Keep your reaction minimal and calm. Simply guide them back to bed without engaging in conversation or giving extra attention. When getting out of bed doesn’t result in a reaction, your toddler becomes less motivated to try. Consistency is key here. It may take several trips back to bed at first, but over time, they’ll learn the expectation.
2. Keep the Room Dark
For both nap time and bedtime, a dark environment can work wonders to help your toddler stay in bed and fall asleep. Use blackout curtains to minimize distractions and help signal to your toddler that it’s time to sleep. Darkness promotes the production of melatonin, the hormone that helps with sleep.
3. Limit Distractions and Toys in Bed
Keep bedtime simple by removing toys or other distractions from the bed. While it’s okay to have a favorite comfort item, like a stuffed animal or blanket, too many toys can make it hard for your toddler to focus on rest.
4. Is there enough time AWAKE before bedtime?
Ensure that there’s about 5 hours between when your toddler wakes from their last nap and when bedtime begins. This wake window helps make sure they’re tired enough to settle down and fall asleep more easily.
5. Stick to a Simple Bedtime Routine
A bedtime routine doesn’t need to be complicated. Following the same steps in the same order every night helps your toddler understand what’s expected.
Here’s a TIP: Use a bedtime routine chart as a visual guide, this can make transitions smoother, especially if your toddler struggles with change. For example:
- Bath time
- Pajamas
- Brush teeth
- Read a story
- Lights out
6. Avoid Screens Before Bed
I know it’s tempting to let your toddler watch a show to wind down before bed. However, research shows that screen time before bed can make sleep harder. Exposure to screens before bed can suppress melatonin by up to 88%, making it much more difficult for your little one to fall asleep. Plan to turn off screens at least an hour before bedtime to set them up for success.
7. Keep It Loving but Firm
Boundaries aren’t unkind—they’re what help your toddler feel secure. Communicate with love and confidence that staying in bed is the expectation.
Compassionate Consistency Is Key to Help your Toddler Stay in Bed
It’s important to remember that your toddler is learning. At first, you might feel like you’re walking them back to bed a million times, but stick with it. Your calm, consistent approach is teaching them an important lesson about boundaries, trust, and safety. Over time, they’ll understand that staying in bed is just part of the routine.
You’re not alone in this journey—I’m here to support you every step of the way. If you need more personalized help, don’t hesitate to reach out. Let’s work together to create a restful, peaceful sleep environment for your toddler…and for you too! Schedule a FREE 15 Minute Sleep Evaluation call here and we can chat more about what it would look like to work together to get your child sleeping better.