top of page

The Two-Year-Old Sleep Regression: What’s Going On and How to Help

Writer's picture: Charlotte EvansCharlotte Evans

Picture this—you’ve finally got your little one into a solid routine, with a lovely, long lunchtime nap that gives you a chance to relax, catch up on chores, or just enjoy some peace and quiet. Then suddenly, they hit two years old, and everything changes. Nap refusals, bedtime stalling, and disrupted nights start creeping in, and you might start to think: Is this a sleep regression?


Here i’ll take you through what’s happening with your two-year-old’s sleep and, more importantly, how to navigate this phase smoothly.


What’s Happening to My Two-Year-Old?

At two years old, your little one is going through huge developmental changes, which can temporarily affect their sleep. Here are some of the things your little one might be experiencing:

  • Social and emotional development – Your toddler is starting to understand their place in the world, which can lead to separation anxiety.

  • Decision-making and problem-solving – They are learning to weigh up choices and mentally experiment with solutions, which can make bedtime negotiations more creative (and exhausting for you!).

  • Motor skill growth – Running, climbing, kicking a ball—they’re refining these skills and might want to practice instead of sleep.

  • Language and speech advancements – Their vocabulary is expanding rapidly, and they may lie in bed chatting to themselves instead of settling down.

  • Imagination development – This is an exciting phase but can also bring new bedtime fears, like monsters or shadows.

  • Milestones like potty training – Some toddlers become hyper-aware of their bodily sensations, which can lead to more night wakes or nap resistance.

  • Bedtime stalling – Expect "one more book," "one more sip of water," and "one more hug" requests!


With so much going on, your toddler’s brain is constantly processing new information, which can sometimes spill into nap time and bedtime, leading to resistance or disrupted sleep.


Why has my toddler stopped napping? Is there a two year sleep regression?

Is There a Two-Year Sleep Regression?

Not exactly. While sleep disruptions are common at this age, there is no official "two-year old sleep regression." The term "regression" suggests a loss of skill, but your toddler isn’t forgetting how to sleep—they’re just experiencing temporary changes due to developmental milestones.


The only true biological sleep regression happens at four months, when a baby’s sleep cycles permanently shift to a more adult-like pattern. Any sleep difficulties after that are more about external factors, habits, and developmental phases rather than a biological regression.


 

Does My Two-Year-Old Still Need a Nap?


In short, yes! While every child is different, most toddlers still benefit from a nap until at least age three (some even longer). Sleep helps them process new skills, supports emotional regulation, and gives their growing body the rest it needs.


A few signs that your little one still needs a nap include:

✔️ Getting cranky, irritable, or hyperactive in the late afternoon

✔️ Struggling to get through dinner or bedtime without a meltdown

✔️ Experiencing night wakings (lack of daytime sleep can lead to fragmented nights)


Even if they resist, they often still need some quiet time, even if it’s just a shorter nap or rest period in their cot or bed.


 

How to Support Your Two-Year-Old’s Sleep

If naps and bedtime are becoming a battle, here’s how to help:


1. Give Them Plenty of Daytime Practice

Toddlers love to practice their new skills—so let them do it during the day! Activities like:

✔️ Role-playing games (great for language and social development)

✔️ Running, climbing, and active play (to burn off energy before rest time)

✔️ Problem-solving activities (puzzles, building blocks)


These activities will help reduce the urge to practice new skills at sleep time.


2. Prioritise Quality Time

Spending intentional one-on-one time with your toddler can ease separation anxiety and make them more confident about bedtime. This can be as simple as reading together, playing, or chatting without distractions.


3. Offer Choices to Give Them Control

Toddlers love feeling in charge, so give them small, controlled choices around sleep:

✔️ “Do you want to read one book or two books before bed?”

✔️ “Which pyjamas do you want to wear?”

✔️ “Would you like to hop or crawl to your bed?”


This makes them feel empowered while keeping bedtime structured.


4. Create a Calming Wind-Down Routine

Before sleep, help their body relax by:

✔️ Avoiding screen time at least an hour before bed

✔️ Having a calm, dimly lit environment

✔️ Introducing a short, consistent naptime and bedtime routine


Exercise releases cortisol, a stress hormone that can delay sleep, so ensure your little one has time to calm down after active play.


5. Use a Bedtime Routine Chart

If bedtime stalling is becoming a habit, a visual bedtime chart can help! Using simple pictures, show the sequence of steps (e.g., bath, pyjamas, brush teeth, book, bed) to reduce "one more" requests.

Free downloadable bedtime routine chart
Download my Bedtime Routine Chart for FREE

Final Thoughts

There may not be a two-year sleep regression, but many toddlers experience temporary sleep challenges due to developmental leaps. The good news is that these sleep disruptions don’t last forever - and with the right strategies, you can help your little one settle back into a healthy routine.


By practicing new skills during the day, reinforcing quality time, offering choices, and maintaining a consistent, calming bedtime routine, you can support your toddler through this phase while keeping those all-important naps and night time sleep on track.


Need support with your toddler's sleep?


Book a Troubleshooting call for your two year old
Book a 30 min Troubleshooting Call
Book a 1:1 sleep consultation to support your two year old
Book a 1:1 support package

Recent Posts

See All

Comments


bottom of page