30 month old / 2.5 year old sleep schedule: Bedtime and nap schedule
Updated Aug 23, 2024
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 , 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.
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How much should a 2.5 year old sleep?
At Huckleberry, we typically recommend aiming for about 12 hours of sleep (or more) in a 24-hr period at this age. The (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.
Here's a quick overview of what you may expect when it comes to 30 month olds and sleep. Note that these figures are averages and should be used as guidelines.
| Average total sleep | 12 hours |
| Number of naps | 1 |
| Goal daytime sleep | 1 - 2 hours |
| Wake windows | 6 hours |
Sample 2.5 year 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: 6 hours
Nap: 1:00 PM - 2:30 PM (1.5 hour nap)
Get ready for bed: 7:45 PM
Wake window before bedtime: 6 hours
Asleep: 8:30 PM
2.5 year old nap schedule
Most 2.5 year olds still need 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 rise | 7:00 AM |
| Nap | 1:00 PM - 2:30 PM (1.5 hour nap); 6 hours awake time before nap |
| Get ready for bed | 7:45 PM |
| Asleep | 8:30 PM; 6 hours awake time before bedtime |
Note: Sleep needs vary by child and this chart should be viewed as an example.
Skipped-nap schedule
If your child does skip a nap, offer an earlier bedtime to help limit overtiredness and lengthen nighttime sleep. Here’s an example of a sleep schedule for a 2.5 year old:
| Morning rise | 7:00 AM |
| Skipped nap | Child didn’t sleep |
| Get ready for bed | 6:45 PM |
| Asleep | 7:30 PM earlier bedtime |
Note: Sleep needs vary by child and this chart should be viewed as an example.
Bedtime for a 2.5 year old
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. When determining the best sleep schedule for your 30 month old, you'll want to look at their typical daytime sleep patterns. 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.
Can you sleep train a 2.5 year old?
Yes, we often help families with toddlers and preschoolers change their sleep habits through ! While this usually helps improve night sleep, sleep training during the day at this age isn’t always as successful. Some children may drop their nap prematurely, rather than learn a new way of falling asleep at naptime.
If you're curious about what lies ahead, glimpse into the future to see what you might experience once your baby is on a . Also check out a to see how far your little one has come.
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.
