28 month old sleep schedule: Bedtime and nap schedule

At 28 months, your toddler may have been sleeping well then — seemingly out of nowhere — they refuse naps for a week and/or meltdown at bedtime. While frustrating, sleep regressions and tantrums aren’t uncommon at 2. In fact, they’re developmentally appropriate. 

In this article, we’ll give you suggestions on what to do during a sleep regression, give you details on how long children typically nap at 28 months, and provide answers to frequently asked questions about toddler sleep. 

IN THIS ARTICLE: 

How much should a 28 month old sleep?

The American Academy of Sleep Medicine recommends 11 - 14 hours [] of total sleep per day for children at 2. This may look like 10 - 11 hours of nighttime sleep and around 1.5 - 2.5 hours of daytime sleep for 28 month olds. However, these ranges are guidelines and it’s OK if your child is sleeping more or less than this. Every child is different and has unique sleep needs. 

Here's a quick overview of what you may expect when it comes to 28 month olds and sleep. Note that these figures are averages and should be used as guidelines.

Top sleep tips for 28 month olds

Contrary to popular belief, sleep regressions don’t occur at prescribed times. They can happen anytime! However, 2 is a common age where we tend to see a , often stemming from all the growth and change children this age experience.  

There are lots of factors that may impact sleep at 28 months, including , milestones like , moving, , and . These things can all lead to a sudden, significant decline in sleep patterns aka a “sleep regression.” 

If your little one is experiencing a , there are a few ways we recommend navigating this period of challenging sleep: 

• Keep up with healthy sleep habits (like preserving )

• Ensure you’re offering a daily nap at an

• Be patient! Sometimes kids need a couple of weeks to master a milestone or bounce back from a period of separation anxiety or teething.

Another common challenge we see around 28 months is children waking early due to hunger. We often recommend a later dinner or pre-bedtime snack, as it can be hard for kids to go 12+ hours in between dinner and breakfast. 

Sleep fact for 28 month old toddlers 

Most children aren’t ready to completely at 28 months, even though periods of sleep resistance can be typical at this age. If your child is suddenly going through a nap strike, this may be a sign that they need a slight schedule change. Toddlers tend to do well with around 5.5 hours of awake time before their daily nap, but every child is different. Your little one may need more or less awake time and that’s OK! 

Sample 28 month old sleep schedule

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

Naptime schedule for a 2 year old

Most 28 month olds will continue to , after around 5.5 of awake time in the morning. We recommend offering lunch before the nap to ensure your toddler doesn’t wake from the nap early due to hunger.

How long should a 2 year old nap?

At this age, we typically see a daily nap that lasts around 1.5 - 2 hours. However, all children have different sleep needs and it’s not uncommon for 28 month olds to sleep more or less than this during the day.

However, if naps are very short or long, overnight sleep may be impacted. For instance, children who take short naps during the day may need an earlier bedtime (no earlier than 6:00 PM). On the other hand, kids who take a long (or late) afternoon nap may have a hard time falling asleep at their typical bedtime. 

How many naps for a 2 year old?

A is typical for 28 months. Most kids take an afternoon nap after 5.5 - 6 hours of awake time in the morning. 

1-nap schedule

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

1-nap schedule with short nap/early bedtime

Consider moving bedtime earlier (but not before 6:00 PM) if your child has taken a short nap or skipped a nap on a particular day. Insufficient daytime sleep can lead to overtiredness, which makes it harder for toddlers to fall asleep and stay asleep.  

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

Bedtime for 28 month olds

are a frustrating yet normal part of toddlerhood. Stalling is common and can signal a need for a schedule change as toddlers often need more time to wind down before bed. It's normal and appropriate to need a longer bedtime routine (~45 minutes) in dim lighting in order to fall asleep quickly at bedtime. In this case, you could start a longer bedtime routine earlier to maintain their normal bedtime, or push bedtime a little later if it seems as though your child isn’t quite sleepy enough when it’s time to sleep.

We also often see meltdowns around sleep when children are tired and pushing boundaries. If your little one refuses to brush their teeth, throws a fit when you stop reading stories, or cries when it’s time to turn off the lights, you’re not alone. This is typical toddler behavior and rest assured it’s developmentally appropriate [] — and temporary. 

In the meantime, there are some ways to minimize bedtime resistance. We suggest setting boundaries so your child feels secure and confident about knowing what to expect. Offering two age-appropriate choices [] (“Do you want to read this book or that one?”) can also give your 28 month old a sense of control. 

What time should a 28 month old go to bed?

We recommend aiming for a consistent bedtime that allows for around 6 hours of awake time after your toddler’s afternoon nap. Ideally the nap will be in the middle of the day to help ensure at least 10 - 11 hours of night sleep. For example, if your child typically wakes at 6:30 AM, bedtime will likely be around 7:30 - 8:30 PM. A regular bedtime can help regulate the body’s internal clock, which improves sleep quality and leads to more restful sleep. 

You may be wondering how to adjust bedtime when your child’s nap lengths fluctuate a bit. If nap durations vary, it’s OK to maintain the same bedtime. However, if a nap is skipped entirely, they may have a hard time making it to their regular bedtime without becoming overtired. In this case, consider offering an early bedtime. Note that if bedtime moves before 6:00 PM, this may lead to a cycle of early rising that can be hard to shift later.  

On the other hand, if your child’s nap pattern has changed (naps now begin 30 minutes later, for example) you may want to adjust bedtime a little later as well. This can ensure they’re sufficiently tired when it’s time to sleep at night. 

In general, we recommend taking into account your child’s overall mood and energy levels in addition to the number of hours they’re sleeping per day when determining if they’re getting enough rest. 

Takeaway

• Most children will sleep around 11 - 14 hours per day at 28 months. A typical breakdown is 10 - 11 hours of overnight sleep and one afternoon nap. 

• A 28 month old will likely sleep for 1.5 - 2.5 hours during the day. However, toddlers often go through periods when they resist sleep. They may even stop napping for a time. We recommend continuing to offer a daily nap, even when sleep is bumpy, as most children are not ready to completely give up napping at this age. 

• Toddlers often need around 5.5 - 6 hours of awake time before their afternoon nap and then another 6 hours of awake time after their nap before bed. However, consider adjusting this schedule as needed when nap patterns change. 

If you're curious about what lies ahead in the coming month, glimpse into the future to see what you might experience when your little one is on a . Or take a look back at .