How much sleep does a 2 year old need?

Sleep can feel especially unpredictable during the toddler years. One week, your child naps easily and sleeps through the night; the next, bedtime stretches on, and night wakings return. If you are parenting a toddler between 2 and 3 years old, you are not alone. This stage brings rapid brain growth, emotional development, and changing sleep needs, which can be confusing and overwhelming for new parents at times. 

This guide breaks down how much sleep does a 2 year old need, what’s normal, and when sleep challenges may need extra support. To understand the science behind toddlers’ sleep, we spoke with Rachael Shepard-Ohta, an Infant Sleep Specialist and Founder of Hey Sleepy Baby.

Why do toddlers sleep so much?

Your toddler is experiencing significant physical, cognitive, and emotional growth. During sleep, toddlers organize and process everything they have learned during their waking hours, including new language and skills. While it may feel like your child should “need less sleep” as they get older, their brains are still working overtime behind the scenes.

As per the American Academy of Sleep Medicine, sleep supports improved attention, behavior, learning, and memory, emotional regulation, and mental and physical health. 

Sleeping fewer than the recommended hours can be detrimental to your toddler’s well-being, and they can experience attention, behavior, and learning problems. In older kids, according to the Morbidity and Mortality Weekly Report published by the CDC, insufficient sleep can lead to an increased risk of many health problems, including obesity, type 2 diabetes, poor mental health, attention and behavior problems, poor academic performance, and injuries.

How much sleep does a 2 year old need?

According to the Centers for Disease Control and Prevention, most 2-year-olds need 11–14 hours of total sleep in a 24-hour period. 

This typically includes:

• 10–12 hours at night
  
• 1–3 hours of daytime sleep, usually as one nap

However, the amount of sleep a toddler needs varies depending on their age, and the fact that every child is different. Some toddlers fall at the lower end of the range, while others need closer to 14 hours. Both can be normal if your child seems well-rested and alert during the day.

The following times can be used as a guide.

Age Group	Age Range	Recommended hours of sleep per 24 hours
Newborn	0-3 months	14-17 hours
Infant	4-12 months	12-16 hours (including naps)
Toddler	1-2 years old	11-14 hours (including naps)
Preschool	3-5 years old	10-13 hours (including naps)
School age	6-12 years old	9-12 hours

How much sleep does a 2.5 year old need?

At around 30 months, sleep needs remain similar to those of a 24-month-old toddler, that is, 11 to 14 hours per day, but how that sleep is distributed often changes.

Common patterns include:

• A shortening nap (often 1–2 hours)
• Slightly later bedtimes, especially if naps run long
• More resistance at bedtime as independence grows

This is also an age when your toddler may begin testing boundaries around sleep, even though their biological need for rest hasn’t changed.

How much sleep does a 3 year old need?

By age 3, many children still need 10–13 hours of total sleep each day. 

Some 3-year-olds:

• Continue taking a daily nap
• Transition to quiet time instead of naps
• Sleep longer at night to compensate for reduced daytime sleep
  

Remember, many children start attending preschool at the age of 3, increasing their level of activity. This can sometimes lead to a shift in daytime naps. Some kids may want to continue napping, while others may start showing resistance. 

There’s a wide range of normal here. What matters most is whether your child wakes rested and can manage the day without frequent meltdowns or fatigue.

Is it normal for toddlers to take naps?

Yes, for many toddlers, it is biologically appropriate to take naps, even if between the ages of 2 and 3. Naps help prevent overtiredness, which makes sleep harder. 

Toddlers between 2 and 3 years typically need 11 to 14 hours of total sleep per day, including naps. However, the need for naps gradually decreases during this toddler age window.

Most toddlers transition from two naps to a single afternoon nap that lasts about 1–2 hours. Some toddlers naturally shorten or drop naps closer to age 3 because of age, or preschool or child care schedules, while others continue to benefit from them.

What are the signs that your toddler isn’t getting enough sleep?

Sleep deprivation in toddlers doesn’t always show up as yawning. If your toddler falls asleep quickly during the day, like during car rides, or has difficulty focusing or following directions, these might be signs that your toddler isn’t getting enough sleep.

Rachael adds, “If your toddler is extremely fussy, hyperactive, clumsy, or extra emotional, this could be a sign that they aren’t getting enough sleep.”

If these signs persist, you might need to think about improving your child’s sleep quantity or adjusting their timing.

What are some common toddler sleep problems?

As children grow and develop between ages 2 and 3, changes in sleep needs, emotions, and independence often show up as common and very normal sleep challenges.

If toddler sleep feels hard, it doesn’t mean you’re doing something wrong. Sleep at this age is shaped by development as much as routine and both take time.

1. Bedtime resistance 

Many toddlers delay going to bed by protesting, stalling, or taking longer than usual to fall asleep. This resistance can be a normal part of development as toddlers assert independence and test boundaries, but it can also stem from overtiredness or inconsistent bedtime routines. 

2. Separation anxiety at bedtime

Separation anxiety is a normal developmental phase. Around ages 2 to 3, most children move from a crib or cot to a bed. Furthermore, toddlers often become more aware of caregivers and fear being apart at night. This can show up as repeated calls, crying when left alone in bed, or wanting constant reassurance before sleep.

3. Sleep regressions

During this stage, toddlers go through major changes in language, imagination, emotional awareness, and independence. These shifts can also appear around milestones such as learning new words, starting preschool, transitioning to a bed, or recovering from illness. All of that brain activity can temporarily disrupt sleep. A sleep regression at this age might look like bedtime resistance, new night wakings, early mornings, or renewed separation anxiety, even when routines haven’t changed.

4. Nighttime bathroom needs and bedwetting

Many toddlers transition out of daytime diapers; however, nighttime bladder control often takes longer to develop. Their brains may not consistently wake them when the bladder is full, which can lead to night wakings, discomfort, or disrupted sleep, but this usually improves with time as bladder capacity and brain-bladder communication mature.

5. Overtiredness and sleep deprivation

When toddlers are overtired, they can become wired at bedtime and struggle to settle. Staying up too late, skipping naps, or irregular wake-sleep windows can increase stress hormones, making it harder for their bodies to transition into restful sleep. 

6. Nightmares and night terrors

As toddlers develop imagination and begin to understand the world more deeply, vivid dreams or night fears can become more common. Rachael suggests, “Be sure to audit the content your child is exposed to to ensure they aren’t scared of something they are watching.”

Nightmares happen during lighter sleep and may cause your toddler to wake up scared and wanting comfort. Reassurance, cuddles, a nightlight, and reminding them they’re safe can be really helpful. 

Night terrors, on the other hand, are more dramatic and happen during deep sleep, often in the first few hours of the night. Your child may cry, scream, or thrash, but won’t be fully awake or remember it the next morning. In those moments, it’s best not to wake them but to stay close, keep them safe, and let it pass. Night terrors are often developmental and temporary and can be linked to overtiredness, potty training, illness, stress, or big changes.

7. Overstimulation and sleep environment disruptions

Toddlers can struggle to fall or stay asleep if their bedroom is bright, noisy, or stimulating, or if screens and exciting activities occur too close to bedtime. Light exposure, especially near bedtime, can interfere with melatonin production. 

8. Nap transitions and daytime sleep changes

Around ages 2 to 3, many toddlers transition from two naps to one, and some even begin to resist that nap. Irregular naps or naps too late in the afternoon can make nighttime sleep harder.

9. Night wakings for milk or comfort feeds

Some toddlers continue to wake at night asking for milk, even though they no longer need nighttime calories. These wake-ups often happen as they may still rely on milk for comfort, habit, or reassurance. These night wakings are often tied to sleep associations rather than hunger and can interfere with longer, more restful stretches of sleep.

How can you help your toddler get calm sleep?

Toddlers are learning, exploring, and growing rapidly, and their sleep patterns reflect that. Paying attention to their physical and emotional needs and building small, consistent bedtime habits around them can make it easier for your child to unwind and settle more naturally into restful sleep. 

• Establish a calming children’s bedtime routine. Consistent activities like a warm bath, wearing pajamas, quiet storytime, or gentle songs, and lastly a cuddle cue your toddler’s brain that sleep is coming next. 
• Keep bedtime and wake time consistent. Regular sleep and wake times, even on weekends or during transitions, help regulate your child’s internal clock. 
• Encourage early bedtime. The Journal of Sleep Research says that if your child sleeps late, it might affect the duration of their nighttime sleep. 
• Offer daytime activity. Active play and outdoor time during the day can help toddlers build healthy sleep pressure by bedtime. 
• Watch nap timing and duration. One midday nap works best for most toddlers, but discourage long or late afternoon naps.
• Limit screens before bed. Screen exposure just before bedtime negatively affects sleep quality and quantity, says the National Library of Medicine. 
• Create a comfortable sleep environment. A cool, dim room with white music, a soft night light or a favorite comfort item like a blanket or a stuffed toy can help your toddler relax into sleep. 
• Respond gently to separation anxiety. If your toddler protests at bedtime or wakes up at night, offer reassurance through calm words or a brief hug, and encourage self-soothing into sleep. 
• Be mindful of diet and evening feeds. Feeding your child anything with caffeine, including chocolate, soda pops, or sugary snacks near bedtime, can disrupt sleep. 

When do you move your toddler’s bedtime?

A toddler’s bedtime shifts as their sleep needs, naps, and daily rhythms change. If your toddler regularly fights sleep, takes a long time to fall asleep, or seems wired at bedtime, it’s worth taking a closer look at timing.

If bedtime is too early, your toddler may not feel sleepy yet. When a nap runs long or happens too late in the afternoon, it can reduce the natural “sleep pressure” needed to fall asleep easily at night. They might lie awake chatting or be restless. In this case, gently pushing bedtime later by about 15 minutes every two to three nights can help align bedtime with when your child is truly ready for sleep.

On the other hand, bedtime can also be too late. An overtired toddler may look cranky, have trouble settling, or struggle to wake up comfortably in the morning. If this sounds familiar, starting your children’s bedtime routine 15 minutes earlier every few nights can help prevent that overtired “second wind” and make falling asleep easier.

Give each adjustment a few days to settle, watch how your toddler responds, and remember that it may take a week or two to land on a bedtime that feels just right for your child.

When do you transition your toddler from naptime to quiet time?

Some toddlers are ready to drop a nap around age 3 and be transitioned to quiet time, though readiness varies widely. 

A transition to quiet time often makes sense when a toddler consistently skips naps, takes a long time to fall asleep at nap time, or when even short naps begin to interfere with bedtime or cause late-night struggles.

Tip: Offer your toddler low-stimulation independent activities like looking at books, doing puzzles, coloring, or resting with a favorite stuffed animal in their room or a cozy space.

When to call your doctor?

Consider reaching out to your child’s doctor if you notice these signs; however, as Rachael advises, “These signs don’t automatically indicate a serious problem, but they can be helpful clues.”

1. Long time (>45-60 mins) to settle down
2. Mouth breathing or snoring when not sick
3. Gasping, choking, or pauses in breathing during sleep
4. Feeding issues or tongue ties
5. Frequent congestion
6. Unusually tired, irritable, or hard to wake during the day
7. Screaming on waking up
8. Very restless sleep, especially with legs thrashing

Conclusion

Toddler sleep between the ages of 2 and 3 is a season of transition. Needs evolve, naps shift, and independence grows, but the need for rest remains essential. Understanding what to expect for this age range can help parents respond with confidence and prepare for smoother transitions.

You may also like:

• The science of babysleep: Your essential sleep safety checklist
• The role of room temperature in safe sleep
• The ultimate guide to swaddling: Keeping your baby snug as a cocoon this winter
• 12-month-old baby sleep guide

Sources:

1. Benefits of sleeping the number of recommended hours in children. Journal of Clinical Sleep Medicine. 2016. “Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine.” 
2. About Sleep. CDC. 2024. “Daily recommended hours of sleep.”
3. Children’s photosensitivity during the first decade of life. Author Manuscript. 2023. “High Sensitivity of Melatonin Suppression Response to Evening Light in Preschool-Aged Children.” PubMed NIH
4. Infant and toddler sleep patterns. Journal of Sleep Research. 2016. “Development of infant and toddler sleep patterns: real-world data from a mobile application.” Wiley Online Library
5. Parent-administered screen time intervention in toddlers (aged 16-30 months) who have screen time in the hour before bed. JAMA Pediatrics. 2024. “Toddler Screen Use Before Bed and Its Effect on Sleep and Attention.” PubMed NIH