Toddler Waking Up at Night: Causes and How to Help

Quick Answer

Toddler sleep problems mean trouble falling asleep, fighting bedtime or waking up at night. They are very common between 1 and 3 years. Common causes are separation anxiety, teething, late naps, screens and needing help to fall asleep. A calm, same-time bedtime routine helps most. See a doctor if your toddler snores loudly.

Toddler Sleep at a Glance

Key Facts Every Parent Should Know

• Night waking is common: Many toddlers still wake at night, especially during big changes

• Everyone wakes at night: Adults wake briefly too. Toddlers just haven't learned to fall back asleep on their own yet

• How they fall asleep matters: If a toddler falls asleep being fed or rocked, they may need the same help each time they wake

• Routine is powerful: A short, predictable bedtime routine helps toddlers feel safe and sleepy

• Screens delay sleep: The light and excitement from phones and TV can make it harder to fall asleep

• Snoring isn't always harmless: Loud snoring with pauses in breathing should be checked by a doctor

How Much Sleep Does a Toddler Need?

Short answer: Toddlers aged 1 to 2 need 11 to 14 hours of sleep in 24 hours, including naps. At 3 years, they need 10 to 13 hours.

See the full toddler sleep chart by age for night sleep, nap times and sample schedules.

Before 1, babies wake more often for feeds. Read our guide on why babies wake up at night.

Why Is My Toddler Not Sleeping at Night?

Short answer: Toddlers may fight sleep or wake at night because of separation anxiety, teething, illness, late or long naps, screens, too much excitement, or needing help to fall back asleep.

What is a sleep regression?

Many parents notice sleep gets worse for a few weeks around 18 months and 2 years. This is often called a "sleep regression". It's not a medical problem. It usually happens alongside new skills, separation anxiety or teething, and settles in a few weeks with a steady routine. Read more in our guide on toddler night terrors, nightmares and sleep regression.

When Toddler Sleep Goes Off Track: Teething, Illness, Travel and Screens

Short answer: Teething, illness, travel and screens can upset a toddler's sleep for a few days or weeks. Comfort your toddler through it, then go back to the usual routine as soon as they're well or home again.

Teething and sleep

New molars often come between 13 and 33 months and can cause night waking for a few nights.

• Give a cold (not frozen) teether or a clean, cold washcloth to chew before bed

• Rub your toddler's gums gently with a clean finger

• Ask your pediatrician about pain relief if your toddler seems in a lot of pain

• Avoid teething gels with benzocaine, and amber or rudraksha teething necklaces, which can be a choking or strangling risk

• Keep the routine the same. Teething usually disturbs sleep for only a few nights per tooth

Is it really teething? Teething can cause mild crankiness, but not high fever, diarrhoea or days of poor sleep. If you see these, check for illness. Read more on toddler teething.

Illness and sleep

Colds, coughs, ear infections and fever often wake toddlers at night.

• Comfort your toddler as much as they need while they're unwell

• Keep their nose clear with saline drops if your doctor advises

• Offer fluids, and keep the room comfortable, not too hot

• See a doctor if your toddler has a high fever, pulls at their ears, has trouble breathing, or seems very unwell

• Once your toddler is better, go back to the usual routine within a few days

Travel and sleep

Holidays, family visits and weddings often upset toddler sleep. This is sometimes called a "sleep regression after travel".

Screens and sleep

Screens close to bedtime can make it harder for toddlers to fall asleep. The light and excitement keep their brain alert.

• Turn off phones, TV and tablets at least 1 hour before bed

• Don't use a phone to put your toddler to sleep

• Keep screens out of the bedroom

• The WHO recommends no screen time for children under 2, except video calls with family, and no more than 1 hour a day for 2 to 4 year olds

• Replace screen time with a story, a song or quiet play

How to get toddler sleep back on track

1. Go back to the same wake-up time: This resets the body clock fastest.

2. Restart the full bedtime routine: Same steps, same order, same words.

3. Watch the naps: Make sure naps aren't too long or too late.

4. Use an earlier bedtime for a few days: Overtired toddlers wake more.

5. Stay calm and consistent at night: Short, boring check-ins.

6. Give it a week: Most toddlers settle within 1 to 2 weeks.

How to Make a Good Bedtime Routine

Short answer: Do the same 3 or 4 calm steps in the same order every night, starting 20 to 30 minutes before bedtime.

Tips that help:

• Same bedtime every night: Choose a time you can keep, even on weekends

• Use a picture chart: Pictures of each step help toddlers know what comes next

• Offer small choices: "Blue pyjamas or green?" "This book or that one?"

• Keep dinner early: A big, late dinner can make it hard to settle

• Put your toddler to bed drowsy but awake: This helps them learn to fall asleep on their own

How to Handle Bedtime Battles

Short answer: Keep bedtime calm, firm and predictable. Set clear limits on stalling, like one book and one glass of water, and stay calm when your toddler tests them.

What Should I Do When My Toddler Wakes Up at Night?

Short answer: Go to your toddler calmly, check they're okay, comfort briefly and help them settle back in bed. Keep the room dark and quiet, and use the same words each time.

1. Check for a reason: Is your toddler sick, in pain, too hot, or wet?

2. Keep it short and boring: Low voice, dim light, no screens or play.

3. Use the same words: "It's night time. Time to sleep. I love you."

4. Comfort, then step back: A pat or a hug, then let them settle.

5. Slowly reduce your help: If your toddler only sleeps with you holding them, try sitting next to the bed, then slowly move further away over a week or two.

6. Be consistent: Whatever you choose, do the same thing every night. Changes take 1 to 2 weeks to work.

For step-by-step methods, like the chair method, read our guide on toddler sleep training and moving from cot to bed.

What about night milk feeds?

Most healthy toddlers over 1 year don't need milk at night for nutrition. Falling asleep with a bottle of milk can cause tooth decay. Talk to your pediatrician about slowly cutting down night feeds, for example by giving a little less each night.

What about co-sleeping?

Many Indian families sleep together, and that's a family choice. If your toddler sleeps in your bed and wakes often, the same tips still help: a steady routine, a calm response and slowly reducing help to fall back asleep.

Nightmares vs Night Terrors: What's the Difference?

Short answer: In a nightmare, your toddler wakes up scared and wants comfort. In a night terror, your toddler screams but doesn't really wake up and won't remember it.

Night terrors are more common from about 3 years. Avoiding overtiredness helps. Read our full guide on toddler night terrors and nightmares.

For fear of the dark and bedtime fears, read our guide on toddler fears and anxiety.

What Not to Do

Short answer: Don't use screens to make your toddler sleep, don't make night wakings fun, and don't change the routine every night.

When Should I Worry?

Short answer: Most toddler sleep problems improve with a routine. See your pediatrician if your toddler snores loudly with breathing pauses, has frequent night terrors, or if poor sleep is affecting their day.

Teeth grinding at night: Many toddlers grind their teeth (dant kitkitana) in sleep. It's usually harmless and fades. Mention it to your doctor or dentist if it's loud every night or your toddler has jaw pain.

Who Can Help?

Short answer: Start with your pediatrician. They can check for causes like enlarged tonsils, ear infections or worms, and guide you on sleep habits.

Free government support in India

• RBSK (Rashtriya Bal Swasthya Karyakram): Free health and development checks for children from birth to 18 years

• Anganwadi centres: Growth checks and advice for young children

• National Deworming Day: Free deworming for children from 1 to 19 years

• Tele-MANAS (14416): Free mental health helpline for parents who feel exhausted or stressed

What Should Indian Parents Keep in Mind?

Short answer: In many Indian homes, dinners and bedtimes are late, and the TV is on in the evening. Small changes, like an earlier dinner and a quiet hour before bed, can make a big difference.

• Late family dinners: Give your toddler an early dinner, even if the family eats later

• TV in the evening: Turn it off or keep it in another room during your toddler's wind-down time

• Joint families: Noise and visitors can keep toddlers awake. Ask family to keep things quiet at bedtime

• Summer heat and mosquitoes: Use a fan or cooler safely, light cotton clothes, and a mosquito net

• Long afternoon naps: A nap after 4 pm can delay bedtime. Wake your toddler gently if needed

• Festivals, weddings and family trips: Late nights, travel and crackers can upset sleep for a few days. Get back to the routine quickly

• Teething necklaces and threads: Amber, rudraksha or black-thread necklaces worn at night can be a choking or strangling risk. Remove them at bedtime

• Grandparents: Share the bedtime routine with them so everyone does the same thing

Myths vs Facts

Frequently Asked Questions

1. Why does my toddler wake up at night crying?
Common reasons are separation anxiety, teething, illness, bad dreams or needing help to fall back asleep. Check them, comfort briefly, and help them settle.

2. How do I get my toddler to sleep through the night?
Keep the same bedtime, use a short calm routine, avoid screens before bed, and help your toddler learn to fall asleep without being fed or rocked.

3. What time should a toddler go to bed?
Many toddlers do well with a bedtime between 7:30 and 9 pm. What matters most is keeping the same time every night.

4. Why does my toddler wake up at night wanting to play?
They may not be tired enough, often from a late or long nap. Keep night wakings dark and boring, and check the nap timing.

5. Does my toddler need milk at night?
Most healthy toddlers over 1 year don't. Milk in bed can cause tooth decay. Ask your pediatrician about slowly stopping night feeds.

6. Is it normal for my 2-year-old to suddenly stop sleeping well?
Yes. Sleep often gets worse for a few weeks during teething, separation anxiety or big changes. A steady routine helps.

7. Why is my toddler not sleeping well after a holiday?
Travel changes routines, rooms and bedtimes. Go back to your usual times from the first day home, and most toddlers settle within a week.

8. Does teething cause night waking in toddlers?
Yes, molars can cause a few nights of waking. If your toddler has a high fever or poor sleep for many days, it's probably not teething.

9. Is screen time before bed bad for toddlers?
Yes. Screens can make it harder to fall asleep. Turn them off at least an hour before bed.

10. When should I worry about my toddler's snoring?
If your toddler snores loudly most nights, gasps or has pauses in breathing, see your pediatrician.

11. Bacha raat ko sota nahi, kya karein?
Roz ek hi samay par sulaiye, sone se pehle phone aur TV band kijiye, aur ek chhota sa routine rakhiye: nahana, kahani, lori. Dopahar ki neend bahut der tak mat hone dijiye.

12. Bacha raat ko dant kyon pisata hai?
Neend mein dant pisana (dant kitkitana) chhote bacchon mein aam hai aur aksar apne aap theek ho jata hai. Agar roz bahut zor se ho ya jabde mein dard ho, to doctor ya dentist ko dikhaiye.

Related Reads on Mylo

• Toddler Sleep Chart by Age: Sleep Hours and Naps

• Toddler Night Terrors and Nightmares: What to Do

• How to Help Your Toddler Sleep Alone in Their Own Bed

• Toddler Teething: How Can I Soothe My Toddler's Gums?

• Top 6 Reasons Why Babies Wake Up at Night

• Toddler Fears and Anxiety: What's Normal and How to Help

• How to Prepare Your Toddler for a New Baby Sibling

• Toddler Behaviour Red Flags: When to See a Pediatrician

References

1. Paruthi S, et al. "Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine." Journal of Clinical Sleep Medicine, 2016.

2. World Health Organization (WHO). "Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age." 2019.

3. American Academy of Pediatrics (AAP). "Healthy Sleep Habits: How Many Hours Does Your Child Need?" HealthyChildren.org. https://www.healthychildren.org

4. American Academy of Pediatrics (AAP). "Clinical Practice Guideline: Diagnosis and Management of Childhood Obstructive Sleep Apnea Syndrome." Pediatrics, 2012.

5. American Academy of Pediatric Dentistry (AAPD). "Policy on Early Childhood Caries." https://www.aapd.org

6. US Food and Drug Administration (FDA). "Safely Soothing Teething Pain and Sensory Needs in Babies and Older Children." https://www.fda.gov

7. Ministry of Health and Family Welfare, Government of India. "National Deworming Day." https://nhm.gov.in

8. Ministry of Health and Family Welfare, Government of India. "Tele-MANAS" (14416). https://telemanas.mohfw.gov.in/

Medical Disclaimer

This article is for information only and does not replace professional medical advice. Every toddler is different. If you're worried about your toddler's sleep, breathing or health, please consult your pediatrician.