3 year old sleep schedule: bedtime and nap schedule

As your toddler becomes a preschooler, you’ll likely face some big sleep transitions. This is the age when many children give up their last nap, transition out of the crib, and say goodbye to their beloved — if they haven’t already. Those can be big adjustments for young kids (and their parents)! Fortunately, following an age-appropriate sleep schedule can help ensure these changes go as smoothly as possible.

IN THIS ARTICLE:

How much should a 3 year old sleep?

For 3 - 5 year olds, the recommends 10 - 13 hours of sleep in a 24-hour period. At Huckleberry, we typically recommend aiming for at least 11.5 hours of total sleep for your 3 year old, but encourage parents to also focus on other indicators (such as your child’s mood and whether they appear well rested) to determine if your child is getting enough sleep.

Here's a quick overview of what you may expect when it comes to 3 year olds and sleep. Note that these figures are averages and should be used as guidelines.

Sample 3 year old sleep schedule

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

• Morning rise: 6:30 AM

• Rest time: 12:30 PM - 1:30 PM (1 hour quiet time)

• Get ready for bed: 6:30 PM

• Asleep: 7:00 PM

3 year old nap schedule

How many naps for a 3 year old?

Naps can vary quite a bit at this age. We see some children continuing to nap regularly, some who are in the midst of , and others who’ve dropped it entirely.  

How long should a 3 year old nap?

For kids that are still napping, it’s common to see 1 - 1.5 hours of sleep at naptime. Naps that are longer than 90 minutes can often result in night sleep that’s too short. If your child is sleeping less than 10 hours at night consider shortening, or transitioning away from, the nap. You may wonder , there’s no hard and fast rule, and some children require a short nap for a little longer, occasionally until the age of 5. Others will be ready to drop their last nap here.

1-nap schedule

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

0-nap schedule

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

Do 3 year olds nap? Transitioning to rest time

For children who no longer nap in the middle of the day, we highly recommend scheduling an official “rest time” after lunch. Establishing the designated quiet time in their bedroom (or former napping area) can give your little one a chance to decompress even if they’re not tired enough to actually sleep. Every once in a while they might surprise you by actually taking a nap. Either way, it can be a sanity saver for you too. It will also help if you ever choose to put your . The schedule will help your little one with what to expect!

If your kiddo is resistant to staying in their room alone, you’re not alone. Try spending 10 minutes of 1-on-1 time together in the room, just as you used to do during their naptime routine. Then offer some special calm activities (such as books, puzzles, or toys) that are reserved only for rest time. This can help make it more enticing to rest and recharge.

You can read more about . 

Bedtime for a 3 year old

Children who still nap at 36 months and older will typically have a later bedtime: often between 8:00 - 9:00 PM. Preschoolers need more awake time before their nap and bedtime (usually 6 - 6.5 hours), which can push bedtime uncomfortably late for many families. 

Once your child’s bedtime starts creeping later than 9:00 PM, consider shortening or dropping the nap. Unless your child also wakes later in the morning (i.e., after 7:00 AM), a bedtime after 9:00 PM typically doesn’t allow for enough night's sleep. This can lead to insufficient sleep for your kid and inadequate downtime for you.  

Once your preschool-aged child drops the nap, expect bedtime to shift earlier. You’ll want to give your child the opportunity to sleep for at least 11.5 hours at night, which means that bedtime often falls between 6:30 PM - 7:30 PM. 

Can you sleep train a 3 year old?

Sure! If your preschooler has a sleep-onset association at bedtime (i.e., needs your help and/or presence to fall asleep), you can help them learn to fall asleep without you in the room. Sleep training an older child may look a bit different than a baby, but the goal is the same: to improve sleep by changing bedtime habits.

There’s one caveat when it comes to sleep training at this age. While it’s never too late to establish healthy sleep routines at bedtime, naptime is a bit different. Preschoolers will often drop their nap prematurely during sleep training rather than adapt to a new way of falling asleep during the day. That’s why we often recommend only sleep training at night at this age.

If you're curious about what lies ahead when it comes to sleep, check out a . Also take a look at a to see how far your little one has come.