The 18 Month Sleep Regression

Believe it or not, there is such a thing as the 18 month sleep regression.

If you have an 18 month old who is suddenly rejecting naps, struggling with bedtime, waking up throughout the night, or is convinced that 4:00-6:00 AM is a great time to start their morning, then you’ve come to the right place.

Rest assured that it’s completely normal and common to go through an 18 month sleep regression. 

Even though your child isn’t a baby anymore, they can still experience regressions.

In this post, we are going to walk you through everything you need to know about the 18 month sleep regression, including a simple, yet SHOCKING piece of advice that will likely lead to a big, positive shift in your toddler’s sleep journey. 

The 18 Month Sleep Regression Explained

When it comes to toddler sleep regressions, it’s important to know how to handle them and how to avoid them in the future. 

The 18 month regression can manifest itself in the following ways: 

1. Early morning wakings (4-6AM)
2. Protesting/rejecting the nap
3. Night wakings
4. Difficulty falling asleep 

Your toddler might be experiencing one—or all—of the classic signs of sleep regression at this age. If you haven’t noticed already, your 18-month-old has developed significantly more independence and personality compared to their baby days.

Because of this, it’s important to approach toddler sleep regressions differently than you would a baby sleep regression.

Common Misconceptions

It’s easy to think your toddler isn’t sleeping well because they have boundless energy or that they don’t need as much sleep anymore. But the reality is, 18-month-olds still need a lot of sleep to thrive:

• 11 to 12 hours of sleep at night.
• 1 midday nap lasting 2-2.5 hours.

Promoting Independent Sleep

At this age, your toddler has the full capability to sleep on their own for both naps and nighttime without help from you or sleep props.

Here’s what independent sleep might look like:

1. After you say “Goodnight,” give them a kiss, walk out of the room, and shut the door.
2. Your toddler should be able to fall asleep within 10-15 minutes without intervention.
3. They sleep through the night, wake up well-rested, and are ready for their day.

By staying consistent and reinforcing independent sleep habits, your toddler will continue to get the restorative rest they need for their development.

How to Handle the 18 Month Sleep Regression

If your young toddler is typically an independent sleeper but they’re riding the struggle bus when it comes to sleep, then let’s talk about what you can do to help them through the 18 month regression.  

1. Get the Energy Out

In the baby stage, simply following wake windows or a set schedule was enough to keep your little one on track. But as toddlers grow, their need to burn off physical energy becomes much more important to their ability to sleep well.

While toddlers still have wake windows (4.5-5.5 hours at this age), how they spend those wake windows matters. If your toddler has been mostly sedentary, they’re unlikely to feel ready for their nap or bedtime.

The Key: Active Wake Windows

The first step to solving the 18-month sleep regression is analyzing how much energy your toddler is burning during their wake windows. Ensure they are actively engaged in energy-exerting activities to prepare their body for quality rest.

Outdoor Play is Essential

We recommend dedicating at least one solid hour of outdoor play (weather permitting) in the morning before nap and in the afternoon before bedtime.

• Let them run, play, and explore outdoors.
• Outdoor play is beneficial for two reasons:
• It allows them to burn off the energy they need to sleep soundly.
• It triggers their body to produce melatonin, the "sleepy" hormone that helps them fall asleep and stay asleep.

By engaging your toddler in active play and exploration, you set the stage for better naps, smoother bedtimes, and more restful sleep overall.

2. Have Fun Together Before and During the Bedtime Routine

In addition to giving your toddler plenty of time to burn energy outdoors, it’s equally important to connect with your toddler and have fun during their bedtime routine.

Bedtime Should Be Enjoyable, Not Just Relaxing

Unlike the baby stage, where dimmed lights, soft music, and calming lavender were key, your toddler’s bedtime routine should focus on enjoyment and connection.

Toddlers crave connection with you, especially during their bedtime routine. Incorporating moments of play and interaction not only strengthens your bond but also helps them feel emotionally fulfilled and ready to settle down for the night.

Add Play to the Bedtime Routine

• Include 5-10 minutes of play during the bedtime routine. This could be a favorite game, a playful chat, or a silly dance.
• Focus on activities that bring laughter, joy, and quality time together.

Why This Matters

Your 18-month-old might struggle to fall asleep because they either:

1. Haven’t burned enough energy during the day.
2. Haven’t had enough connection time with you before bedtime.

By balancing physical activity with meaningful interaction, you can create a bedtime routine that not only promotes sleep but also strengthens your relationship with your growing toddler.

3. No Bottle or Sippy Cup of Milk Before Bed

If your 18-month-old is experiencing early morning wakings, one of the first questions to ask yourself is:

"Am I giving my child milk in a bottle or sippy cup before bed?"

If the answer is yes, it’s time to drop the milk, cold turkey.

Why Milk Before Bed Doesn’t Work at This Age

• No bottles or bedtime milk after 13 months: Both the American Academy of Pediatrics, registered dietitians, and dentists recommend this guideline. At 18 months, bottles are neither age-appropriate nor developmentally suitable for toddlers.
• Milk’s impact on sleep: The sugars and starches in milk can disrupt your toddler’s nighttime sleep cycles.

For Nursing Moms

If you are still nursing, that’s wonderful! You can absolutely continue to nurse your toddler. However, we recommend nursing before the bedtime routine rather than as part of it.

Milk and Picky Eating

Toddlers who rely on a bottle or sippy cup of milk before bed are more likely to become picky eaters. Why? Because they know they can fill up on milk instead of eating their dinner.

To prevent this:

1. Serve milk with dinner, not before bed.
2. If you're worried about hunger between dinner and bedtime, offer a bedtime snack before starting the bedtime routine.

Bedtime Snack Ideas

Choose snacks that are filling but low in sugar:

• A banana.
• Dinner leftovers.
• Crackers and cheese.
• Peanut butter toast.

By providing your toddler with a satisfying dinner and/or a hearty bedtime snack, you ensure they have the fuel they need for a full night’s sleep—without relying on milk.

At 18 months, milk is no longer the best way to satisfy your toddler’s hunger, either before bed or first thing in the morning. Making these adjustments will set them up for healthier eating habits and better sleep.

4. Avoid a Gap Between Lunch and Nap

Let’s address something that can directly impact your toddler’s midday nap.

You’ve just placed your toddler into their crib for nap time. Instead of soothing themselves to sleep, they’re either:

• Playing around and doing gymnastics in their crib.
• Lying quietly for a while but then starting to fuss, cry, or protest their nap.

If your child is doing either of these things, it doesn’t mean it’s time to drop the nap. Instead, the issue could be that they’ve caught a second wind after lunch, making it harder for them to wind down and fall asleep.

The Solution: Minimize the Gap Between Lunch and Nap

Instead of allowing 20-30 minutes between lunch and nap—time you might spend cleaning the kitchen or letting your toddler play—try this approach:

1. Clean them up immediately after lunch.
2. Change their diaper.
3. Put them in their pajamas or sleep sack.
4. Lay them down for their nap.

Why This Works

Eliminating the gap between lunch and nap takes advantage of your child’s natural sleepiness after a meal. A full belly makes them feel calmer and more ready to wind down for a restful nap.

By adjusting the timing, you’ll help your toddler transition smoothly from lunch to nap and avoid the struggle of “second wind” energy taking over.

5. Acknowledge the Cuddle Moment

The final piece of the puzzle for managing the 18-month sleep regression is understanding the importance of the cuddle moment.

Cherish the Cuddles

As a parent, it’s natural to want to snuggle your toddler. These moments are precious, and they’re a gift you’ll cherish forever. However, while cuddling is wonderful, timing matters, especially when it comes to sleep.

Why Cuddles Before Bed Can Hinder Sleep

If you’re cuddling your toddler while standing in the dark, and they’re laying their head on your shoulder, cozy in their sleep sack, they might start to drift into drowsiness before being placed in their crib.

Drowsiness is the first stage of sleep, and if it happens outside the crib, it can:

1. Create a dependence on you for falling asleep.
2. Lead to protests at bedtime as they seek the same cuddle conditions.
3. Result in night wakings where they look for you to help them get drowsy again.

The Solution: Cuddle with Boundaries

Here’s how to handle the cuddle moment without it interfering with independent sleep:

1. Pick up your sweet toddler and place them into their crib.
2. Lean over and give them a hug and kiss.
3. Sing a song or say comforting words.
4. Turn on their Rest, turn off the light, say “Night night,” and close the door.

Enjoy Cuddles at the Right Time

Cuddle freely and often during the day or earlier in the evening before the bedtime routine begins. This allows you to savor those moments while ensuring your toddler is fully awake and ready to fall asleep independently when placed in their crib.

By acknowledging and timing the cuddle moment appropriately, you’re fostering healthy sleep habits while still enjoying those priceless snuggles with your little one.

Conclusion

The 18 Month sleep regression is real and it can manifest itself in the following ways:

• Early morning wakings 
• Rejecting the nap
• Night wakings
• Difficulty falling asleep 

If your toddler is an independent sleeper, you can tackle this regression with the following strategies:

1. Burn Off Energy with Active Play

Ensure your toddler gets plenty of active, outdoor play before both nap and bedtime. This helps them expend energy and prepares their body for restful sleep.

2. Prioritize Fun and Connection at Bedtime

Include 10 minutes of toddler-led play during the bedtime routine to foster connection and joy before transitioning to sleep.

3. Remove Bottles or Sippy Cups of Milk Before Bed

Eliminate bottles and sippy cups of milk from the bedtime routine after 13 months of age. Offer milk with dinner instead, and if needed, provide a small bedtime snack to keep your toddler satisfied through the night.

4. Avoid a Gap Between Lunch and Nap

Put your toddler down for their nap immediately after lunch to prevent a second wind that could disrupt their ability to fall asleep.

5. Remove the “Cuddle Moment” from Bedtime

Enjoy snuggles during the day or earlier in the evening, but avoid letting your toddler get drowsy during bedtime cuddles. Place them in their crib while they’re still awake to encourage independent sleep.

By implementing these strategies, you can navigate the 18-month sleep regression and help your toddler return to consistent, restful sleep patterns.