As your toddler reaches 21 months, you might be noticing a growing vocabulary and an increasing ability to communicate in short phrases. With your baby continually evolving, ensuring your little one gets enough rest is crucial. A well-balanced sleep schedule can help get recharge and prevent overtiredness. In this guide, we'll explore the sleep needs of 21-month-olds. If you're adjusting to a new sleep pattern or looking to refine your current routine, we'll provide practical advice to support your child's healthy sleep habits.

IN THIS ARTICLE:

What are Wake Windows for a 21 Month Old?

A Sample Sleep Schedule for 21 Month Old Babies

How Much Should a 21 Month Old Sleep?

How Long Should a 21 Month Old Nap?

How Many Naps are Suitable for a 21 Month Old?

What Time Should a 21-Month-Old Go to Bed?

Why Does my 21-Month-Old Keep Waking Up at Night?

How to "Reset" Sleep After a Disruption?

Can you Sleep Train a 21-Month-Old?

Is there Sleep Regression for 21 Month Old Babies?

Sleep Tips

What are Wake Windows for a 21-Month-Old?

Wake windows are the periods your toddler can comfortably stay awake between sleep times. It tends to lengthen as toddlers grow, requiring a more structured sleep schedule to accommodate their developing bodies and minds. At this age, these wake windows typically last around 4 to 6 hours.

For example, after waking up in the morning, your child might stay awake for about 5-6 hours before needing a nap. Following the nap, the next wake window before bedtime might reduce to 4-5 hours, depending on your toddler's activity levels and mood. Understanding and adjusting these wake windows can help minimize overtiredness and promote smoother transitions to sleep.

Sample 21-Month-Old Sleep Schedule

A typical sleep schedule for a 21-month-old might look like this:

Depending on your toddler's unique sleep needs, you may need to adjust this schedule slightly.

How Much Should a 21-Month-Old Sleep?

At 21 months, most toddlers require about 12 to 14 hours of sleep in a 24-hour period. This typically includes 10 to 12 hours of nighttime sleep. Some toddlers may need more or less sleep depending on their activity levels, growth spurts, and individual temperament.

Getting enough sleep is crucial for baby's development, because adequate rest supports cognitive growth, emotional regulation, and physical health. If your child consistently wakes up tired or is irritable during the day, it may be a sign that they need more sleep or that their schedule needs adjustment.

How Long Should a 21-Month-Old Nap?

A 21-month-old typically needs one nap per day, lasting between 2 to 3 hours. This nap usually occurs in the early afternoon, providing a much-needed break during a busy day. This midday nap helps your toddler recharge, making it easier for them to stay active and engaged until bedtime.

If your toddler struggles to nap for this duration, consider adjusting their wake windows or creating a more calming pre-nap routine. Besides, make the nap occur at the same time each day to establish a routine that your child's body can anticipate.

How Many Naps are Expected for a 21-Month-Old?

By 21 months, most toddlers have transitioned to a single nap per day. It is common to see this transition at this age. Normally, one nap is sufficient to meet their sleep needs as long as it is complemented by a solid night's sleep.

Some toddlers may resist this change initially, but maintaining a consistent schedule can help them adjust. If your child seems excessively tired or cranky after dropping the second nap, you may need to slightly adjust the timing of the remaining nap or bedtime to ensure they get enough overall rest.

What Time Should a 21-Month-Old Go to Bed?

At 21 months, the ideal bedtime should be around between 7:00 and 8:00 PM. This timing aligns with their natural circadian rhythms and ensures they get enough nighttime sleep. Meantime, it is important for parents to make their baby sleep at the same time each day, which delivers a message to baby that they need to sleep.

To promote better sleep, you can also build a gentle routine with a couple of calm activities before falling asleep, such as a warm bath, brushing teeth, reading a story, and gentle rocking or cuddling. These calming activities help your toddler transition from playtime to sleep time, making it easier for them to fall asleep and stay asleep through the night.

Why Does My 21-Month-Old Keep Waking Up at Night?

Night waking in a 21-month-old can be caused by a variety of factors, including teething, growth spurts, separation anxiety, or even nightmares. If your toddler is waking up frequently at night, try to identify any potential triggers. It may help to provide extra comfort or reassurance, but be mindful not to establish habits that could lead to further sleep disruptions.

Ensuring your toddler's sleep environment is conducive to rest, such as dark, quiet, and cool, can also reduce night waking. If night wakings persist, consider adjusting their bedtime routine or consulting a pediatrician for additional guidance.

How to "Reset" Sleep After a Disruption?

If your toddler's sleep routine has been disrupted, perhaps due to illness, travel, or a major life change, you can "reset" their sleep by gradually reintroducing their usual schedule. Start by setting a consistent bedtime and wake-up time, and reestablish your pre-sleep routines.

If your child is struggling to adjust, consider using gentle sleep training techniques, like gradually reducing your presence in the room as they fall asleep. You should be patient because it needs time to restore a disrupted sleep schedule. Plus with consistency, your toddler should return to their regular sleep pattern.

Sleep Train a 21-Month-Old

For baby at 21 months, sleep training can involve reinforcing established sleep routines or gently introducing new ones. If your toddler has trouble falling asleep or staying asleep, consider implementing techniques such as the "gradual retreat" method, where you slowly reduce your presence in the room as they fall asleep.

At this age, toddlers are more aware of their surroundings and may resist sleep due to separation anxiety or a desire to stay up and explore. Providing a consistent, comforting routine and a sleep-friendly environment can ease this transition and help your child feel secure as they drift off to sleep.

Sleep Regression of a 21-Month-Old

Sleep regressions can occur at any age and can be triggered by developmental milestones, teething, or changes in routine. During a regression, your toddler may have difficulty falling asleep, wake frequently at night, or resist naps.

To manage a sleep regression, maintain consistency in your sleep routines and be patient. Regressions are usually temporary and resolve as your child adjusts to new skills or growth spurts. Offering extra comfort and reassurance can help your toddler navigate this challenging time.

21-Month-Old Sleep Tips

Here are some tips to help your 21-month-old sleep better:

• Consistency is Key: Keep bedtime and wake-up times consistent, even on weekends.

• Create a Calming Routine: Develop a soothing bedtime routine that signals it's time to sleep.

• Limit Screen Time: Avoid screen time at least an hour before bed, as it can interfere with sleep.

• Monitor Diet: Ensure your toddler has a balanced diet and avoid large meals close to bedtime.

• Comfort Items: Allow your toddler to sleep with a favorite blanket or stuffed animal for added security.