19 month old sleep schedule: Bedtime and nap schedule

Most 19 month olds are settled into a 1-nap schedule at this point, often making it easier to follow a predictable routine where naptime and bedtime are around the same time every day. Not only does this make it easier to plan activities, but regular bedtimes are also quite beneficial for children. Research has shown that irregular bedtimes are linked to difficulties such as hyperactivity, acting out, and being emotionally withdrawn [].

In this article, we’ll walk you through a typical 19 month old sleep schedule, give you tips to help your child nap better and longer, and give you insight into any sleep challenges your kiddo may be experiencing.  

How much should a 19 month old sleep?

At 19 months old, we recommend aiming for about 13 hours of total sleep per day (10 - 12 hours at night and 2 - 3 hours of day sleep during 1 nap). Most children this age need 5 - 5.75 hours of awake time between sleep periods. We suggest creating a schedule that aligns with these wake windows, while still aiming for a consistent bedtime each night to help regulate their internal clock.

Just remember that every toddler is unique and their sleep needs may vary. Don't sweat trying to hit these exact sleep hour goals — the recommended hours are just a rough guide. Checking in on your little one's mood and energy levels is just as important as keeping tabs on their sleep when you’re determining if they're getting the shuteye they need.

Here's a quick overview of what you may expect when it comes to 19 month olds and sleep. Note that these figures are averages and should be used as guidelines.

Top sleep tip for 19 month olds

Busy toddlers often nap more easily if they’ve had the opportunity to exercise their minds and bodies beforehand. Incorporate extra movement before naptime with a game of soccer outside or a dance party in the living room. Finding a “heavy work” activity that suits your kiddo and spending 5 - 10 minutes doing it before their nap (and bedtime) can make a big difference in priming them for sleep. Some examples of activities include: 

• Setting up an obstacle course (inside or outside)

• Filling a laundry basket with toys of clothes and having them push it across the room

• Jumping jacks

Sample 19 month old sleep schedule

Note: Sleep needs vary by child and this chart should be viewed as an example.

• Morning rise: 7:00 AM

• Wake window before nap: 5 hours

• Nap: 12:00 PM - 2:00 PM (2 hour nap)

• Get ready for bed: 7:00 PM

• Wake window before bedtime: 5.75 hours

• Asleep: 7:45 PM

Naptime schedule for a 19 month old

Some children may still be experiencing daytime sleep challenges like short or skipped naps at 19 months, but many have moved to a pretty predictable 1-nap schedule at this age. 

How long should a 19 month old nap?

A 19 month old’s 1-nap schedule should allow for around 2 - 3 hours of daytime sleep. Most toddlers do best with a schedule that allows for 5 - 5.75 hours of awake time in between sleep periods at this age. 

How many naps for a 19 month old?

Plan for, typically 5 - 5.5 hours after they wake in the morning. We recommend offering lunch before the nap to help ensure that your toddler doesn’t wake early asking for snacks. If they don’t eat much lunch (because hello, toddlers), try offering a tried-and-true snack just before naptime so they won’t be too hungry to fall asleep.

1-nap schedule

1-nap schedule with short nap/early bedtime

Bedtime for a 19 month old

If your toddler is struggling to fall asleep at bedtime, check their awake time before bed. Most toddlers this age need 5 – 5.75 hours between nap and bedtime to be tired but not overtired. Too little awake time can lead to crib playtime before sleep, while too much can result in fussiness or tears.

A consistent bedtime, a well-timed schedule, and a sufficiently long wind-down routine in dim light can make falling asleep easier. Giving your child time to calm down with predictable activities, like reading, cuddling, or quiet play, helps signal that sleep is coming and supports a smoother transition to bedtime.

What time should a 19 month old go to bed?

Most 19-month-olds need 10 – 12 hours of sleep at night, with bedtime falling 12 – 14 hours after morning wake-up, assuming they took a solid nap. However, bedtime isn’t just about wake windows — it’s influenced by three key sleep factors:

(1) Acute sleep pressure (how long they’ve been awake)

(2) Chronic sleep pressure (sleep debt built over multiple days)

(3) Circadian rhythm (the body’s internal clock)

If your toddler takes a short nap, an earlier bedtime can help prevent overtiredness, which often leads to shorter nights and early wake-ups. But bedtime should remain fairly consistent since the circadian rhythm promotes sleep at the same time each night. A bedtime that’s too early can overlap with the wake maintenance zone, making it harder for your child to fall asleep [].

Instead of focusing only on wake windows, aim for a balanced schedule that considers daytime naps, overall sleep needs, and a steady morning wake time. Small adjustments help prevent chronic sleep debt while keeping bedtime predictable — which generally improves sleep overall!

Why does my 19 month old keep waking up at night?

Some factors that may be leading to more overnight wakes at 19 months include: 

• Seeking independence 

• Mastering milestones 

• Teething

• Separation anxiety 

• Nap transition 

• Parent-led sleep associations

If you’re looking for more sleep support, consider submitting for a personalized, step-by-step Sleep Plan via .

Is there a sleep regression at 19 months?

While sleep regressions can happen at any age, is a common age when toddlers go through a patch of bumpy sleep. If your kiddo is newly resisting or skipping naps, waking early, and/or waking up more at night at this age, we’d call this a sleep regression. However, sleep patterns won’t go off the rails for all toddlers at 18 months — the date on the calendar doesn’t dictate sleep regressions. Instead, contributing factors like working on physical milestones and separation anxiety can lead to new sleep challenges at various stages of development. 

Can my 19 month old sleep with a pacifier?

Many parents worry about the long-term effects of pacifier use. While extended thumb or pacifier use (beyond age 2–4) can impact teeth alignment and mouth development, this usually isn’t a concern until permanent teeth start coming in. Some experts recommend addressing the habit around age 3, while the AAP suggests most kids won't need treatment until age 5 [].

Can I sleep train a 19 month old?

Yes, sleep training at (and older) can help your child learn to fall asleep without parental help. There are many ways to achieve this — some are gradual and take longer while others produce faster results and may have more tears upfront. However, this is typically short-lived. If you want to change how your toddler falls asleep, choose the sleep training method that fits your child and your parenting preferences –  there isn’t a one-size-fits-all approach. 

What are the developmental milestones for a 19 month old?

At , toddlers are learning and growing in exciting ways. They can typically walk independently and say a couple of words. Here are more things your kiddo may try at this age. However, all children develop at their own pace and it’s OK if your little one isn’t doing these things quite yet:  

• Uses simple phrases (18 - 24 months)

• Starts to jump with both feet leaving the ground 

• Runs 

• Stands on tiptoes 

• Climbs on low furniture 

• Kicks large ball 

• Goes up and down stairs (with support)

• Flips switches on and off 

• Scribbles

• Sorts shapes and colors 

• Stacks 4+ or more small blocks or toys

• ​​Takes toys apart and puts them back together

• Uses at least 50 words (19 - 21 months)

• Consistently imitates new words (19 - 21 months)

• Understands simple pronouns (me, you, my) (19 - 21 months)

• Identifies 1 - 2 body parts when named 

• Locates objects you’re pointing to

• Eats with a spoon (19-24 months)

Does a 19 month old need to eat during the night?

Toddlers don’t usually need to eat overnight at . If you suspect your child is waking overnight (or starting their day too early) due to hunger, ensure they get enough calories during the day and try adding a filling snack (like yogurt or peanut butter and crackers) around 30 minutes before bedtime. 

Takeaway

• At 19 months old, we recommend aiming for about 13 hours of total sleep per day (10 - 12 hours at night and 2 - 3 hours of day sleep during 1 nap). Most children this age need 5 - 5.75 hours of awake time between sleep periods.

• Some children may still be experiencing daytime sleep challenges like short or skipped naps at 19 months, but many have moved to a pretty predictable 1-nap schedule at this age. 

• If your toddler is struggling to fall asleep at bedtime, check their awake time before bed. Most toddlers this age need 5 – 5.75 hours between nap and bedtime to be tired but not overtired. 

If you're curious about what lies ahead in the coming month, glimpse into the future to see what you might experience once your baby is on a. Also check out an to see how far your little one has come.