Sleep Regressions Explained : 18 Months, 2 Years, and Beyond

Sleep Regressions were one of those things I thought were just scary words in parenting groups…until they showed up in my house for real.

For weeks, bedtime had been blissfully predictable. We’d do our little routine, turn off the light, and my toddler would roll over and drift off. Then suddenly, it was like someone flipped a switch. Bedtime battles, 2 a.m. parties, 5 a.m. wake-ups. I remember sitting on the edge of the bed one night, Googling “Sleep Regressions 2 years old is this normal” with one eye open and a cold cup of tea in my hand.

If you’re here because your usually decent sleeper is suddenly wide awake, crying more, or up before the sun, you are not alone, friend. Sleep Regressions are very real, incredibly common, and — even though they feel endless — they are temporary.

In this post, we’ll walk through what Sleep Regressions actually are, why they often show up around 18 months, 2 years, and beyond, and most importantly, what you can realistically do to get through them without losing your mind. I’ll share the signs to watch for, simple schedule tweaks, and gentle strategies that respect your child’s development and your need for rest.

Take a deep breath, grab your coffee (or tea), and let’s figure this out together. 💛

1. What Are Sleep Regressions (and What They’re Not)

Before we dive into ages and strategies, let’s clear up what Sleep Regressions actually are.

Sleep regressions are :

• Temporary periods where your child’s sleep gets worse
• Often linked to big developmental leaps (hello new skills, new fears, new independence)
• Usually lasting from 1–2 weeks, sometimes up to 4–6 weeks

They are not :

• A sign that you’ve “ruined” your sleep routine
• Proof that you have a “bad sleeper”
• A permanent new normal

As kids grow, their brains and bodies are doing a ton of behind-the-scenes work — language bursts, new motor skills, emotional development, separation awareness, imagination, and more. All of that “daytime growth” can spill over into nights and naps as their nervous system tries to process it.

You might see :

• More bedtime stalling (“One more story! One more drink!”)
• Difficulty falling asleep
• Night wakings or early rising
• Short naps or skipped naps
• Extra clinginess and big emotions

Frustrating ? Yes.
Broken ? No.
Fixable ? Not exactly “fixable” like a broken toy, but you can absolutely support your toddler through it and help things settle faster.

2. The Big Ones : 18-Month and 2-Year Sleep Regressions

Sleep regressions can happen at several points, but parents often notice big ones around 18 months and 2 years.

18-Month Regression

Around 18 months, a lot is happening at once :

• Major motor skills (running, climbing, exploring everything)
• A language explosion — they understand way more than they can say
• Separation anxiety peak
• Often transitioning from two naps to one

You might notice :

• Fights over naps (especially the second nap)
• Suddenly crying at bedtime after months of doing fine
• Waking more at night and needing you to resettle them
• Extra clinginess during the day

2-Year Regression (and Beyond)

The 2-year regression can feel… intense. This is the age where :

• Independence and boundary testing really kick in
• Imagination grows — including nightmares and new fears (dark, monsters, shadows, etc.)
• Big life changes might happen: potty training, new sibling, starting daycare/preschool

Common signs :

• Toddler suddenly refusing naps or taking forever to fall asleep
• Stalling : “one more book,” “I have to pee,” “I need water,” “I’m hungry”
• Night wakings with full-on protests
• Early morning wake-ups, even if they seem tired

If reading this makes you think, “Oh wow, that’s us right now…” — you’re in the right place.

3. How to Tell If It’s a Sleep Regression (vs. Something Else)

It’s not always easy to know whether it’s a regression or something else (like illness or a schedule issue), but here are some general clues.

Likely a Sleep Regression if :

• Sleep problems started suddenly after a period of decent sleep
• You’re around a classic age (18 months, 2 years, 3 years)
• You see developmental changes alongside sleep issues
  • New words
  • New physical skills
  • More independence or clinginess
• The rest of the day looks mostly okay (eating/drinking, playing, growing, etc.)

Might Be Something Else if :

• Your child seems sick or in pain (fever, ear tugging, congestion, rash)
• They snore loudly, gasp, or struggle to breathe at night
• They’re extremely sleepy during the day in a way that feels unusual
• Sleep has been bad for months, with no ups and downs

Whenever you feel that little voice in your gut whispering, “Something feels off”, it’s always a good idea to check in with your pediatrician. You know your child best.

4. Tip #1 – Keep Your Bedtime Routine Rock-Solid

When everything feels chaotic, your bedtime routine is your best friend.

A predictable, gentle routine tells your toddler’s brain, “Hey, we’re winding down now. Sleep is coming.”

Example 30–40 minute routine :

1. Bath or quick wash-up (optional, but many kids find it calming)
2. Pajamas + brush teeth
3. Dim lights and move to their room
4. Quiet activity :
   • Reading a few familiar books
   • Singing a lullaby
   • Talking softly about the day (“What was your favorite part?”)
5. Cuddles, goodnight phrase, lights out

Try to :

• Keep the order the same every night
• Use the same phrases at the end:
  • “It’s sleepy time now. I love you. I’ll see you in the morning.”
• Stay calm and warm even when they resist (easier said than done, I know)

When my toddler hit the 2-year regression, our routine became my anchor too. Even on the hard nights, having those predictable steps made me feel less like I was winging it at 9 p.m. with a screaming toddler.

5. Tip #2 – Check the Schedule : Are They Overtired or Undertired?

Sleep regressions can be worsened by a schedule that’s just a little “off.”

General sleep needs (24-hour total, including naps)

• Toddlers (1–2 years): about 11–14 hours
• Preschoolers (3–5 years): about 10–13 hours AASM Journals

If your toddler is :

• Waking up too early (before 6 a.m.)
• Fighting bedtime like it’s a sport
• Taking forever to fall asleep
• Waking multiple times and wired…

They might be :

• Overtired (total sleep too low, wake windows too long)
• Or undertired (too much day sleep or too late of a nap)

Simple tweaks to try :

• 18-months-ish, 1 nap transition :
  • Move nap toward midday (around 12–1 p.m.)
  • Aim for 2–3 hours of daytime sleep
  • Use an earlier bedtime (6–7 p.m.) during transition days
• 2–3 years :
  • One nap, usually 1–2 hours, ending by 2–3 p.m.
  • Bedtime around 7–8 p.m. works well for many families

Try adjusting bedtime or nap time by 15–30 minutes every few days and watch what happens. You’ll usually see clues pretty quickly.

6. Tip #3 – Create a Sleep-Friendly Environment

Sometimes the problem isn’t your toddler — it’s the room.

Little kids are very sensitive to light, sound, and comfort. And during regressions, they often sleep more lightly, so small things can wake them.

Consider :

• Darkness :
  • Use blackout curtains to block early morning light.
  • A small nightlight is okay if they’re scared of the dark — just keep it dim and warm-toned.
• Noise :
  • A white noise machine or fan can help block random sounds (traffic, siblings, dog, etc.).
• Temperature :
  • Most kids sleep best in a cool room with light pajamas. Around 68–72°F (20–22°C) is often recommended for comfort. AASM Journals
• Comfort object :
  • A favorite stuffed animal, blanket, or lovey can be hugely soothing at this age.

When my daughter hit the 18-month regression, our saving grace was finally investing in good blackout curtains. That alone shifted her wake-up time from 5:15 a.m. to closer to 6:30 a.m. — which felt like a vacation.

7. Tip #4 – Handle Night Wakings Calmly and Consistently

During Sleep Regressions, night wakings can become more frequent and more dramatic.

Your goal isn’t to make the regression magically disappear, but to avoid creating new habits you don’t want long-term (like full-on playtime at 2 a.m. or moving permanently into your bed if that’s not your plan).

When they wake in the night :

1. Pause for a moment.
   • Sometimes they fuss and roll right back over.
2. Keep interactions short and boring.
   • Speak softly, keep lights low, avoid screens.
   • Comfort them, but don’t turn it into a party.
3. Use a consistent script.
   • “It’s still nighttime. You’re safe. Time to go back to sleep.”
4. Avoid starting new sleep crutches.
   • If you haven’t been rocking to sleep or offering milk overnight, try not to add those now unless your pediatrician has advised otherwise.

Night wakings can be especially rough if your child is going through separation anxiety. In that case, extra cuddles and connection during the day can really help — lots of “fill your bucket” time so separation at night feels less intense.

8. Tip #5 – Support Their Big Feelings (and Growing Independence)

A lot of sleep regressions are really about emotional development.

Toddlers suddenly realize :

• “I can say no.”
• “I can decide things.”
• “You can leave…and that feels scary.”

So bedtime becomes the perfect stage to practice all those feelings and skills.

Some ideas :

• Offer small choices within your routine :
  • “Do you want the star pajamas or the dinosaur pajamas?”
  • “Which book first — the bunny one or the truck one?”
• Use connection rituals :
  • A special phrase only you say at bedtime
  • A quick “rose and thorn” of the day (“What made you happy? What was hard today?”)
• Name and normalize feelings :
  • “You don’t want me to leave. You feel sad. I get that. I’ll check on you in a few minutes.”

You can be both kind and firm: loving, empathic, but still holding the boundary that bedtime is bedtime.

9. Tip #6 – Adjust Naps and “Quiet Time” During Transitions

Many Sleep Regressions are tied to nap changes :

• Dropping from two naps to one (around 13–18 months)
• Dropping the final nap (often between 3–4 years)

During nap transitions :

• Expect some up-and-down days
• Use earlier bedtimes to prevent overtiredness
• If naps don’t happen, offer “quiet time” instead :
  • Books in bed
  • Soft music
  • Stuffed animals and calm play

Quiet time gives their body and brain a rest, even if they don’t sleep. And it gives you a few minutes to breathe too.

10. Tip #7 – Take Care of You Too

We can’t talk about Sleep Regressions without talking about parent exhaustion.

Broken sleep is really hard on your mood, patience, relationships, and even your body. This season might be about your child’s sleep, but you matter in this story too.

A few gentle reminders :

• Lower expectations in other areas (house, laundry, projects) for a little while
• Say “yes” to help if someone offers — even 30 minutes of rest can be gold
• Go to bed earlier when you can (I know, the “revenge scrolling” is tempting)
• Stay hydrated and eat something that’s not just crumbs off the toddler’s plate

You deserve rest and care just as much as your child does. 💛

11. What the Experts Say (Quick, Trust-Building Peek)

Child sleep experts and pediatric organizations consistently remind parents that :

• Sleep patterns in young children change with development, and phases of disrupted sleep are common and usually temporary.
• Getting enough sleep is linked to better attention, behavior, learning, and emotional regulation in kids.

They generally recommend :

• Keeping a consistent routine and schedule
• Providing a sleep-friendly environment
• Watching for persistent difficulties or breathing concerns and discussing them with your pediatrician

Remember: this post is for general information and support, not a diagnosis or medical advice. Always check with your child’s healthcare provider if something doesn’t feel right.

12. When to Call Your Pediatrician

Most Sleep Regressions are simply rough phases you ride out with a little extra patience and structure. But it’s always okay — and wise — to reach out for help if you’re unsure.

Consider calling your pediatrician if :

• Sleep problems have lasted more than a month with no ups and downs
• Your child snores loudly, gasps, or seems to stop breathing briefly in sleep
• They are extremely tired all day or falling asleep in unusual situations
• They have signs of illness, pain, or discomfort that might be affecting sleep
• Their sleep difficulties are causing major stress for your family

You are not “making a big deal” out of nothing. Asking questions is part of being a caring, tuned-in parent.

Encouragement & Support : This Is a Phase, Not a Failure

If Sleep Regressions have turned your nights upside down, I want you to hear this clearly:

You are not doing anything wrong.
You did not “spoil” your child.
And you haven’t missed some magical secret that everyone else knows.

You are parenting a tiny human who is growing, learning, and changing faster than their sleep can keep up with sometimes. The fact that you’re reading about this, trying to understand what’s going on, and looking for gentle solutions speaks volumes about how much you care.

This season will pass.
Your child will sleep again.
And you’ll both come out of it with new skills — them in self-regulation and independence, you in confidence and resilience.

On the hard nights, celebrate small wins: one less waking, five more minutes of sleep, a bedtime that felt a little calmer. Those small improvements add up.

You’ve got this, mama. Truly. 💛

Share Your Hard Nights (and Wins!) 💬

I’d love to hear from you :

• Are you in the middle of Sleep Regressions right now?
• Is it the 18-month, 2-year, or a different phase?
• What’s one thing that has helped your toddler (and you) get a bit more rest?

👉 Share your story or your best sleepy-time tip in the comments.
Another tired parent might read it at 3 a.m. and feel a little less alone.

And if you’d like more gentle, practical guides on toddler sleep, behavior, and routines, join my email list — I send cozy, judgment-free support straight to your inbox. 🌙✨