Top 5 Tips to Help Your Toddler Sleep Through the Night

When your 1-year-old (or toddler) wakes up at night, it’s more than just a disruption — it affects your rest and your child’s development. Thankfully, there are simple, evidence-based ways to help encourage “sleep through the night” habits. Below are five smart, parent-friendly tips that work — with a focus on consistency, routine and environment.

1. Establish a Consistent Bedtime Routine

Helping your little one sleep through the night begins with a nightly pattern they recognise. A calming wind-down period 30–60 minutes before bed supports better sleep.

Why this matters:

• It signals to your child that sleep time is approaching.

• Activities like a bath, story, gentle lamp light, and calm chat reading a bookset the scene.

• Consistency helps them settle faster and reduces night‐time waking.

Tip: Aim to use the same bedtime ritual every night: “Bath → Brush teeth → Story → Goodnight.” Stick to a similar time every evening for best results.

2. Create a Sleep-Friendly Environment

A toddler’s bedroom should support rest, not hinder it. From room lighting to nap timing, the environment plays a big role in sleep quality. 

Key considerations:

• Keep the room dim and quiet; avoid bright or blue light from TVs/devices close to bedtime. 

• Maintain a comfortable temperature (around 18–21 °C) and keep it free of stimulating toys at night.

• Consider white noise machine to mask unexpected sounds, helping prevent night wakes.

3. Manage Daytime Naps & Awake Time

Too much or too little daytime sleep can affect night-time sleep. According to health guidelines, toddlers (1–2 years) need around 11–14 hours total per 24 hours — including naps.

What to aim for:

• Have a scheduled nap (or naps) but ensure the last nap ends early enough to create sleep pressure at bedtime.

• Avoid letting your child drift off to sleep in the car or pram too close to bedtime — this can reduce sleep drive and cause late night wake-ups.

4. Reduce Screen Time & High Energy Before Bed

High stimulation leads to poor sleep. Experts emphasise the need to keep screens off and calming activities on as bedtime approaches.

Practical steps:

• No tablets, TV, or bright games for 1–2 hours before bed.Minimise through the day

• Opt for reading, gentle play or a warm bath instead.

• Make sure the last part of the evening is calm and soothing.

5. Encourage Independence & Self-Soothing Skills

Night-time waking is normal, but helping your toddler learn to resettle on their own reduces prolonged disruptions. 

How to support this skill:

• At bedtime, place your toddler in their bed when drowsy but awake so they learn to drift off themselves.

• If they wake at night, respond calmly and briefly — avoid full interaction so they understand it’s sleep time, not play time.

• Use one consistent bedtime phrase (“Night-night, I love you”) so they associate it with sleep. 

When to Seek Additional Support

If your toddler is still waking frequently, despite consistent routines and sleep-friendly habits, it may help to discuss it with your GP or a paediatric sleep specialist. Sometimes developmental changes, teething, or environmental factors are the root cause — and specialist guidance can help. Remember consistency is key.