How Early Should My Toddler’s Bedtime Be?
As a parent, you've probably asked yourself at least once: “Is my toddler going to bed early enough?” Bedtime battles, early morning wake-ups, or cranky afternoons can all be signs that your child’s sleep schedule needs adjusting. But what’s the ideal toddler bedtime? And how early is too early?
Let’s explore the research-backed answer to this common parenting question — and help you find the perfect bedtime for your toddler’s healthy development.
Why Toddler Bedtime Matters
Sleep plays a critical role in your toddler’s growth, brain development, emotional regulation, and immune function. The American Academy of Pediatrics recommends that toddlers aged 1–2 years get 11 to 14 hours of sleep in a 24-hour period, including naps.
A consistent and age-appropriate bedtime is the key to helping your child meet that sleep goal. But here’s the secret: It’s not just about how much sleep they get — it’s about when they go to sleep.
So, How Early Should a Toddler’s Bedtime Really Be?
🕖 Ideal Bedtime Range: Between 6:00 PM and 7:30 PM
Most sleep experts agree that toddlers thrive on an early bedtime, usually between 6:00 PM and 7:30 PM, depending on when they wake up and how long they nap during the day.
Why an Early Bedtime Works:
Toddlers are biologically wired for earlier sleep. Their natural circadian rhythms mean they get drowsy early in the evening.
Prevents overtiredness. Toddlers that go to bed too late become overtired which elevates their cortisol, which can make it harder for them to fall asleep, as well as contribute to early morning risings.
Better behavior and mood. A well-rested toddler is more likely to be cooperative, focused, and emotionally balanced.
How to Know if Your Toddler Needs an Earlier Bedtime
Look for these signs that bedtime might be too late:
Frequent meltdowns in the late afternoon or evening
Trouble falling asleep at night
Waking up very early in the morning
Short or skipped naps
Clinginess or crankiness during the day
If these sound familiar, try moving bedtime earlier by 15-minute increments until you see improvement.
Setting a Toddler Sleep Schedule
Here’s some general guidelines for setting bedtime based on your toddler’s age and nap schedule:
Aim for a 12 hour day. This means if your toddler usually wakes up at 7am, starting the bedtime routine by 7pm could be a reasonable goal. If they wake up at 6:30 am, a 6:30pm start to bedtime could be a good goal. While you do not need to follow this method exactly (especially since different children have different sleep needs and naps vary), it can be a helpful estimate of when an appropriate bedtime would be.
For toddlers who have fully transitioned to a one nap schedule, following awake windows of 5 hours in the morning and 5-5.5 hours between the end of nap and bedtime can be helpful.
Try to keep your toddlers sleep schedule relatively consistent. Have a goal wake-up time, nap-time, and bedtime for your little one that you strive to stick to at least 80 percent of the time. This doesn’t mean you cannot modify your toddlers schedule if a nap was bad, or if you have an activity during the day that gets in the way, but sticking to a consistent, developmentally-appropriate schedule whenever possible is crucial in helping your little one regulate their sleep.
If the day’s nap was bad (or non-existent), don’t be afraid to have a 6pm bedtime! Moving bedtime up can be a great way to help toddlers who did not sleep well during the day.
💤 Pro Tip: Don’t wait until your toddler looks tired. By then, they’re likely already overtired — and overtired toddlers have a harder time falling asleep and staying asleep.
Tips for Setting an Early Toddler Bedtime
Want to ease into an earlier routine without drama? Try these tips:
Create a calming bedtime routine. Bath, books, snuggles — a consistent 20–30 minute wind-down helps toddlers transition smoothly to sleep.
Dim the lights 30 minutes before bed. This cues their body that it’s time to slow down.
Keep wake times consistent. Even on weekends, avoid big shifts in wake-up time.
Avoid screen time before bed. Blue light from screens can delay melatonin production and disrupt sleep.
Stay consistent. Stick with the new bedtime for at least a week before evaluating changes.
When to Talk to Sleep Consultant
If your toddler resists sleep no matter how early you start bedtime — or consistently sleeps far less than the recommended amount — it might be time to work with a pediatric sleep consultant. Sleep is vital to your child’s development, and for toddlers, sleep struggles can have a lot of causes. A certified pediatric sleep consultant will analyze your child’s nutrition, schedule, environment, behavior, exercise levels and more to uncover root causes of your little ones sleep issues and support you in getting them the sleep they need.
Final Thoughts: Earlier is Often Better
The answer to “How early should my toddler’s bedtime really be?” is simpler than it seems: most toddlers do best with a bedtime between 6:00 and 7:30 PM. Earlier bedtimes help ensure your little one gets the restorative sleep they need to grow, learn, and thrive.
By tuning into your child’s sleep cues and setting a consistent evening routine, you’ll make bedtime smoother — for both of you.