If you’re a parent of a toddler, you’ve probably felt the frustration of your child waking up several times a night. While some night waking is to be expected, frequent awakening can leave you and your child feeling drained. Knowing the underlying causes can help you fix it and get your toddler sleeping better.
Here are three big reasons why your toddler may be waking up at night—and what you can do about it.
1. Sleep Associations (They Need Help Falling Back Asleep)
What’s Happening?
Toddlers tend to form sleep associations—habits or conditions upon which they depend to fall asleep, including:
- Being rocked or fed to sleep
- Needing a pacifier
- Having a parent sleep next to them
If they wake up at night (which is typical, even for grown-ups), they can find it hard to fall asleep again without these same circumstances.
What You Can Do:
- Teach independent sleep skills: Encourage your toddler to fall asleep independently by placing them down sleepy but awake.
- Phase out sleep crutches: If they rely on rocking or feeding, gradually phase out these bedtime habits.
- Comfort them without encouraging dependency: If they wake up, calm them for a short while but don’t recreate the same conditions they must sleep in.
2. Discomfort (Physical or Environmental Factors)
What’s Happening?
Occasionally, outside factors interfere with your toddler’s sleep, including:
- Teething pain (usual between 1-3 years)
- Hunger or thirst (particularly if they’re experiencing a growth spurt)
- An uncomfortable sleeping environment (too hot, too cold, or noisy)
- Wet or soiled diapers
What You Can Do:
- Look for teething signs: Provide a teething toy or talk to your pediatrician about pain medication if necessary.
- Change bedtime snacks: A light, protein-based snack (such as yogurt or banana) can ward off hunger pangs.
- Maximize the sleeping environment: Keep the room cool (68-72°F), employ blackout curtains, and have comfortable pajamas.
- Use overnight diapers if wetting frequently is a problem.
3. Developmental Milestones & Separation Anxiety
What’s Happening?
Toddlers experience quick mental and physical development, which can interfere with sleep:
- Mental leaps: Acquiring new skills (such as speaking or climbing) may activate their brains at night.
- Separation anxiety (peaks at 18 months): They might wake up and cry for you because they are afraid to be alone.
- Nightmares or night terrors (typical after age 2): These may lead to sudden awakenings.
What You Can Do
- Reassure them in the day: Play peek-a-boo or have brief separations to help build confidence.
- Create a soothing bedtime routine: Reading a book or singing a lullaby can soothe anxiety.
- Consistently keep responses minimal: If they wake up in fear, calm them for a moment but stay away from a lot of interaction that encourages waking.
- For nightmares: Provide a security object (such as a stuffed animal) and reassure them that they’re safe.
Final Thoughts
Night waking is an inevitable part of toddlerhood, but finding the cause can guide you to take the necessary steps towards improved sleep. Be it shattering sleep associations, sleeping environment adjustments, or comforting them through developmental transitions, small changes can significantly impact.
If sleep disturbances continue to trouble even after your troubleshooting, see a pediatrician or a sleep expert to eliminate possible medical causes such as sleep apnea or allergies.