30 month old / 2.5 year old sleep schedule: Bedtime and nap schedule

Updated Nov 03, 2022
Sleep schedule for 2.5 year old

There are times when getting your toddler to sleep may feel like you need the combined skills of a seasoned mediator and a renowned magician. After all, your 2.5 year old may be exploring how to test limits while also skipping naps, experiencing separation anxiety, and developing new nighttime fears all at once! We have good news — and nope, it’s not a magic wand. These developmentally appropriate challenges are often eased by following a suitable schedule. 

Editor’s note

The recommendations listed below represent the average amount of sleep typically needed at this age. However, please note there is a range of normal as some children have lower or higher sleep needs. Your child’s schedule may vary, and that is normal.


IN THIS ARTICLE:

How much should a 2.5 year old sleep?

Sample 2.5 year old sleep schedule

2.5 year old nap schedule

Bedtime for a 2.5 year old

30 month old FAQ


At Huckleberry, we typically recommend aiming for about 12 hours of sleep (or more) in a 24-hr period at this age. The American Academy of Pediatrics (AAP) recommends that children 1 and 2 years of age get 11 - 14 hours of total sleep for optimal health. Since recommendations and individual sleep needs do vary, we recommend taking your child’s mood and energy levels into account when assessing how much sleep they need.  

A graphic of the 30 month old sample sleep schedule.

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

Most 2.5 year olds still need 1 nap per day that lasts 1 - 2 hours long. As they get closer to 3 years of age, they’ll be able to stay awake for longer periods which means that it’s easier for them to resist naps. Aiming for 6 hours of wake time before the nap can make it easier for your child to maintain a consistent naptime. The following is a sample 30 month old nap schedule.

Morning rise7:00 AM
Nap1:00 PM - 2:30 PM (1.5 hour nap); 6 hours awake time before nap
Get ready for bed7:45 PM
Asleep8:30 PM; 6 hours awake time before bedtime

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

If your child does skip a nap, offer an earlier bedtime to help limit overtiredness and lengthen nighttime sleep. Here’s an example:

Morning rise7:00 AM
Skipped napChild didn’t sleep
Get ready for bed6:45 PM
Asleep7:30 PM earlier bedtime

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

It’s common to see bedtime between 7:00 - 9:00 PM at this age. Bedtime should allow for 10 - 12 hours of nighttime sleep, depending on whether your kiddo napped or not. Toddlers who nap for 2 hours a day may only be able to sleep for 10 hours at night, whereas a 2.5 year old who skips their nap may be able to sleep for 12 hours at night. 

30 month old FAQ

Q: Is there a 30 month old sleep regression?

A:

It’s common to see sleep regress among 2 year olds, which is commonly referred to as the 2 year sleep regression. A variety of factors and milestones can impact sleep at this age, and it’s common to see skipped naps, bedtime resistance, and early waking as a result.

Q: What time should a 30 month old go to bed?

A:

This depends on your child’s wake time and nap length, but it’s common to see bedtime between 7:00 - 9:00 PM at this age. Ideally, your 2.5 year old’s bedtime will allow for 10 - 12 hours of night sleep on most nights. If your toddler takes 1.5 - 2 hour long naps they’ll likely need 10 - 11 hours of sleep. On days they skip their nap, we recommend aiming for about 12 hours of nighttime sleep.

Q: How much sleep does a 30 month old need?

A:

We recommend aiming for 12 hours in a 24-hr period in most cases. However, sleep needs vary, so it’s important to keep your individual child’s patterns, mood, and energy levels in mind when determining whether they’re getting enough sleep or not.

Q: My 30 month old won’t nap. What should I do?

A:

While most children aren’t ready to fully drop their nap until at least their 3rd birthday, it’s common to see 2.5 year olds skip naps. Even if they don’t nap every day, they’ll likely need to nap several times a week. Continue to offer naptime about 6 hours after they wake for the day so they’ll have the opportunity to rest (and to sleep if they need it).

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Note: The content on this site is for informational purposes only and should not replace medical advice from your doctor, pediatrician, or medical professional. If you have questions or concerns, you should contact a medical professional.