Harbor Toddler Sleep Tips Instructions
- August 5, 2024
- HARBOR
Table of Contents
Toddler Sleep Tips
“`html
Specifications:
- Product Name: Harbor’s Toddler Sleep Tips
- Age Group: Toddlers (1-3 years old)
- Benefits: Promotes healthy sleep habits
- Manufacturer: Harbor
Product Usage Instructions:
Tips for Toddler Sleep
Welcome to Harbor’s Sleep Tips for Toddlers! Congratulations on
reaching toddlerhood. This guide aims to help you establish healthy
sleep habits for your child.
Sleeping Challenges
The Overtired Toddler: Recognizing their Sleep Cues
Signs of an overtired toddler include increased confrontational
behavior, exaggerated emotions, hyperactivity, fussiness, yawning,
and appearing tired. Ensure your toddler gets enough naps and
maintains good overnight sleep hygiene.
Help! My toddler is refusing naptime!
If your toddler is refusing naptime, follow these steps to
navigate nap refusal and establish a peaceful naptime routine.
Sleep Success During the Day
Success Starts During the Day & Why Naps Matter
Toddlers need daily naps for physical growth and cognitive
function. Napping helps with memory consolidation and cognitive
development.
FAQ:
Q: Why are naps important for toddlers?
A: Naps are crucial for toddlers’ physical growth, memory
consolidation, and cognitive function. They help toddlers rest,
recover, and process new skills and knowledge.
“`
Tips for Toddler Sleep
Welcome to Harbor’s Sleep Tips for Toddlers
Congratulations on reaching toddlerhood! Your little one is entering a
critical developmental stage that will last until they’re three years old.
At Harbor, we know the challenges of navigating toddler sleep habits because
we’ve experienced it firsthand. This stage can be both exhilarating and
exhausting as you strive to balance the needs of your growing child with the
demands of everyday life.
At this point, you’re no stranger to the wealth of information about raising
children that’s available today, but figuring out what’s right for your child
and your family can be overwhelming.
That’s where Harbor comes in. Together, we’ll help you create healthy sleep
habits that will benefit both you and your child for years to come.
Here’s a quick reference to help you get started: · Sleep Challenges: Page 3 ·
Sleep Success During the Day: Page 6 · Sleep Schedules: Page 8 · Establishing
Positive Sleep Hygiene: Page 13 · My Bedtime Checklist: Page 16 · Bedtime
Success: Page 17
Please reach out to our Harbor care team with any questions. We’re here to
support you through the wonderful adventure of early childhood!
Warm wishes for many restful nights ahead, The Harbor team
Reach us anytime at careteam@harbor.co
2
Sleeping Challenges
Sleeping Challenges
The Overtired Toddler: Recognizing their Sleep Cues
Signs of an Overtired Toddler Include:
1. Increased confrontational behavior: They may get more angry or easily
frustrated.
2. Exaggerated emotions: Emotions may swing between happy and sad rapidly,
and may even show over-excitement despite being tired.
3. Hyperactivity or difficulty settling down: Hyperactivity can be a sign of
overtiredness in a toddler, or could be the second wind phenomenon (learn
about the second wind phenomenon from Dr. Judith Owens).
4. Fussiness or irritability: They might cry or whine more than usual.
5. Yawning and visually appearing tired: Just like adults, toddlers will yawn
when sleepy.
6. Rubbing eyes or looking glazed and unfocused: They might rub their eyes a
lot or seem like they’re not paying attention.
The Good News
Napping can help with all of this! Research shows that napping is like a
superpower for toddlers’ brains. It can improve their memory and focus. When
they nap, their brains can sort through all the new skills and knowledge
they’ve gained and make sense of it.
So, if your toddler is showing signs of being overtired, make sure they are
getting their naps and have good overnight sleep hygiene. We have suggested
schedules based on age included in this guide.
4
Sleeping Challenges
“Help! My toddler is refusing naptime!”
As adults, there’s not much we wouldn’t do for a nap. Toddlers don’t seem to
feel the same way. Follow these steps to navigate nap refusal and work toward
a peaceful naptime routine.
1. Identify the reason: Try to figure out why your toddler is refusing to
nap. Are they overstimulated? Are they uncomfortable? 2. Establish a nap
routine: Create a consistent pre-nap routine to signal wind-down time, like
going potty, reading two books, and then turning the lights off. 3. Provide a
comfortable sleep environment: The nap environment should be similar to their
nighttime sleep environment: dark, cool, and quiet. 4. Stay calm and patient:
Approaching naptime refusal calmly can diffuse resistance. 5. Offer choices:
Give toddlers options in their pre-nap routine to encourage cooperation, but
limit it to two choices. For example, “Do you want to read one book or sing
one song?” 6. Use positive reinforcement: Praise small steps towards naptime
cooperation, such as “Great job going potty before rest time.” 7. Redirect
attention: Gently redirect their focus when they start to resist or get
distracted. 8. Stay consistent: Stick to the nap routine and schedule. For
example, if they should nap in their bedroom every day at 1:30, try to work
toward quiet time in their room. 9. Adjust timing if necessary: Consider
adjusting nap schedules (moving earlier or later) based on watching your
toddlers cues for fatigue. 10. Seek professional help if needed: Consult with
your pediatrician if nap refusal persists or if you have any concerns about
your child’s sleep habits.
5
Sleep Success During the Day
Sleep Success
Success Starts During the Day & Why Naps Matter
Sleep doesn’t only support physical growth and recovery, it also works to
develop cognitive function and emotional well-being. Toddlers typically need
1114 hours of sleep per day, including naps (normally 12 hours). You can use
this range and your child’s typical nighttime sleep schedule to inform their
naptime routine.
Why Toddlers Need Daily Naps:
Even with a great sleep overnight, most toddlers until at least 3 years old
(or later for some) will need a nap. 1. Physical growth: Sleep is crucial for
toddlers’ physical growth. It helps them grow taller and allows their bodies
to rest and recover.
2. Cognitive function: Without enough sleep, it’s harder for toddlers to
remember things and pay attention. Sleep is when their memories and skills
really begin to sink in.
3. Emotional well-being: Believe it or not, sleep affects toddlers’ moods,
too. When they’re overtired, they might get cranky or throw tantrums.
Recognizing Sleep Cues is Essential
If your child is rubbing their eyes, yawning, or clinging to you, they’re
likely ready for a nap. Responding to their cues in a timely manner can
prevent overtiredness and facilitate a smoother transition to sleep.
Provide Comfort and Reassurance During Naptime
Especially for toddlers who struggle to settle down, comfort and reassurance
are crucial. Offering support can foster a sense of security.
Consistency is Key
As with early infancy, maintaining a predictable routine helps toddlers
develop healthy sleep habits and nurtures their overall well-being and
development.
7
Sleep Schedules
Toddler Sleep Schedule
With Two Naps
Suggested Schedule
7am
Wake and start morning routine (get dressed, brush teeth, etc)
7:30/8am
Breakfast
9am
Activity time, offering time outside if possible
9:30am/10am
Rest time. Aim for a minimum of one hour and a maximum of two hours. This nap will gradually drop off. (We say “rest” here because while we cannot force sleep, but we can create a quiet atmosphere for your little one to rest.)
12pm 1pm 2pm 5pm
6:30pm
Lunch
Activity time, offering time outside if possible
Rest time. Aim for a minimum of one hour and a maximum of two hours. This nap
will gradually drop off. (We say “rest” here because while we cannot force
sleep, but we can create a quiet atmosphere for your little one to rest.)
Dinner
Start bedtime routine by reviewing the bedtime checklist. Balancing structure
and autonomy can allow your toddler to more easily move from one activity to
the next. Checking off tasks can give them a sense of accomplishment.
7pm
In the bed for the night in a dark room with white noise and an optional nightlight.
NOTES
9
Toddler Sleep Schedule
With One Nap
Suggested Schedule
7am
Wake and start morning routine (get dressed, brush teeth, etc)
7:30/8am
Breakfast
8am-12pm
Activity time, offering time outside if possible
12pm
Lunch
1/1:30pm
Rest time. Aim for a minimum of one hour and a maximum of two hours. (We say “rest” here because while we cannot force sleep, but we can create a quiet atmosphere for your little one to rest.)
4pm
Light snack & drink after nap
4:30pm
Activity time, offering time outside if possible
5pm 6:30pm 7pm
Dinner
Start bedtime routine by reviewing the bedtime checklist. Balancing structure
and autonomy can allow your toddler to more easily move from one activity to
the next. Checking off tasks can give them a sense of accomplishment.
In the bed for the night in a dark room with white noise and an optional
nightlight.
NOTES
10
Daytime Naps
A successful daytime nap begins with a pre-nap routine, gently signaling to
your little one that it’s time to wind down. Offer activities like reading a
book or singing a song, allowing them to feel empowered and engaged in the
process. As the naptime routine progresses, gradually dim the lights to create
a calm environment that’s conducive to sleep, including blackout curtains and
white noise. Providing cuddles and reassurance during this time can offer
comfort and security, helping your toddler feel safe and relaxed.
Finally, ensure they fall asleep by themselves; this fosters self-soothing and
independence. There should be continued emphasis on maintaining a safe sleep
environment. This means avoiding loose bedding, toys, or other items in the
bed that could pose a risk of strangulation or entanglement.
11
Bedtime Routine
Establishing a consistent, predictable bedtime routine provides structure and
supports your child’s sense of security.
Place your little one in their bed while they’re still awake or drowsy. Turn
the lights off and put white noise on.
Middle of the Night Wake-Ups
Toddlers may awaken and cry during the night due to established habits,
particularly if they’re accustomed to a feeding schedule. To address this,
allow them to drift back into slumber on their own. Through consistent
practice, your toddler will gradually develop the ability to self-soothe and
return to sleep autonomously. Much like developmental milestones such as
crawling or walking, fostering an environment conducive to your child’s self-
soothing skills is crucial. While you cannot force this learning process, you
can create circumstances that nurture it. Merely observing rather than
immediately intervening when your toddler cries or fusses promotes self-
soothing. Often, overnight awakenings signal a transition from deep to light
sleep. By refraining from immediate responses, you’re assisting your toddler
in transitioning back to deeper sleep independently. As parents, our natural
inclination is to intervene when our child seems distressed. However, by
momentarily withholding our intervention, we facilitate a smoother and more
restful transition into a deeper sleep phase.
12
Establishing Positive Sleep
Hygiene
Positive Sleep Hygiene
Encouraging Smoother Routines
Make a Routine and Stick to it
Consistency is key to fostering good sleep habits. A structured routine
provides a sense of security for children, reducing anxiety and promoting a
restful night’s sleep.
Rest During the Day
Insufficient daytime rest can result in poor sleep at night. You’ll know your
toddler is not resting well if they wake up early or appear tired during the
day.
Begin Your Bedtime Routine Earlier
Establishing a predictable bedtime routine is crucial. If your little one
resists bedtime, consider starting earlier to give them extra time to wind
down. Transition from active play to more relaxed activities, like reading, to
signal that it’s time to get ready for bed.
Avoid Screens
Turn off screens at least an hour before bedtime, as they can interfere with
your child’s natural sleep-wake cycle. Create screen-free zones during the
bedtime routine to promote a calming environment that is conducive to sleep.
Play Outside
Encourage outdoor playtime daily to allow your toddler to expend energy and
experience fresh air. Exposure to natural light helps regulate melatonin
levels, promoting better sleep at bedtime.
14
Positive Sleep Hygiene
Encouraging Smoother Routines
Make Smart Food Choices
Avoid foods that may stimulate energy or cause indigestion or gas too close to
bedtime, like chocolate, spicy foods, and juices. Avoiding sugar will also
promote better sleep.
Create a Calm Environment
Use white noise, blackout curtains, and dim lighting during your little one’s
bedtime routine to create a calm sleep environment.
Use a Bedtime Activity Chart
Visual aids, such as a bedtime routine chart, can help toddlers understand and
anticipate their nightly routine. Engaging little ones in their bedtime
routine is empowering and fosters positive associations with activities like
brushing their teeth and putting away toys.
Phase Out Parental Sleep Associations
If your child relies on a parent being present to fall asleep, gradually phase
it out by moving bedtime earlier and offering a new transitional object for
comfort, like a blanket or stuffed animal (only when age-appropriate according
to the American Academy of Pediatrics).
Navigating Nightmares through Support
Console your toddler until they are calm after a nightmare. If they seek
comfort in your bed, gently guide them back to their own bed to encourage
independent sleep habits.
15
My Bedtime Checklist!
Bedtime Success
Bedtime Success
Put the Plan into Action
Provide Tools and Opportunities to Learn
Parents frequently struggle with getting their toddlers to bed, sometimes
describing it as the most daunting task of the day. Establishing a consistent
routine and fostering predictability are key to easing the bedtime battles.
The following pages are intended to help you document progress toward creating
an optimal bedtime routine for your child. They can help you track effective
strategies and things that might need to be adjusted. We’ve also included a
blank template for you to use at home.
Harbor is Here to Help
We understand the challenges parents face when it comes to bedtime with
toddlers. Phases of sleep disruption are common during this stage, often
leaving parents feeling overwhelmed and exhausted. If you have any questions
or concerns about your sleep plan or adjusting schedules, reach out to your
Harbor Sleep Expert for support. We’d love to help you and your family find
more restful nights.
18
Bedtime Routine
Time 6:30pm
Activity
Activity Level
Bathtime or water play
Moderate
Put on pajamas and brush teeth
Moderate
Head to bathroom
Turn on sound machine, night light, etc.
Low Low
Read stories
Low
Noise Level Moderate Moderate Low Low Low
Sing lullabies
Low
Low
7pm
Cuddle or rock Low
Good night hugs/kisses
Bedtime soothing
Minimal Minimal
Asleep
Sleeping
Low White noise White noise White noise
Light Level Moderate Moderate Dim Dim Nightlight only Nightlight only Nightlight only All lights out All lights out All lights out
NOTES
This is a sample bedtime routine. It might not work for your child, and that’s okay! Note that the activity, noise, and light levels decrease as bedtime approaches. This helps your little one wind down and prepare for rest.
19
Bedtime Routine
Record your progress! Use this space to track how things are going.
Time
Activity
Activity Level Noise Level
Light Level
NOTES
Progress may not always be linear, and setbacks are normal for toddlers. Consistency, patience, and flexibility are important when sleep training. Trust your instincts and be open to changing your approach! If you have any questions, reach out to your Harbor Sleep Expert.
20
Rest. Easy.
Harbor is here to help!
The journey toward healthy sleep isn’t just about following a nightly routine;
it’s about establishing a sturdy foundation for your family’s well-being. At
Harbor, we recognize the importance of restful sleep for toddlers and parents.
That’s why our team is here to help you work through the challenges and
changes of early childhood to find what’s best for your toddler.
Put Your Plan into Action
Consider your child’s age and the number of naps they need to determine if our
sample sleep schedules work for your family. Personalize the sample nap
schedule to fit your routine, and always ensure that your child’s sleep
environment has white noise, blackout curtains, an optional night light, and
is fully childproofed.
Test and Learn
After collecting data from several nights of bedtimes, compare it with the
sample bedtime routine. Were there any challenges with timing or structure? If
any aspect of your sleep plan didn’t unfold as expected, don’t hesitate to
reach out to your Harbor Sleep Expert.
Wishing You Restful Nights and Sweet Dreams Ahead
Harbor is here to help navigate the complex world of sleep planning and
routines. While sleep can be challenging at times, know that you’re not alone
on this journey. We’ll help you develop routines that support peaceful nights
and energized days for the whole family.
21
DISCLAIMER
All guidance and information provided by Harbor (Project Monitor, Inc.) is for
educational and informational purposes only. Parents are exclusively
responsible for ensuring the appropriate and best care for their children. It
is highly recommended that caregivers consult with medical providers to ensure
the guidance provided is appropriate for their children’s specific needs.
Should caregivers have any health concerns regarding their child, they should
immediately consult with medical providers or call 911.
Please note, we are not a medical service provider. As such, we are unable to
answer any medical questions or provide medical advice. We aim to provide
guidance and support; however, we do not guarantee specific outcomes or
results from the advice provided.
We are not liable for any direct or indirect, incidental, or consequential
damages resulting from the use or inability to use our service, and by
subscribing to our service, to the maximum extent permitted by law, you
release and waive any and all claims, demands, actions and causes of action
whatsoever against Harbor arising out of or in connection with our service.
22
harbor.co | careteam@harbor.co | @harborsleep