How parents can use Daylight Saving Time to shift sleep schedules and prevent early morning wake-ups
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“Hi Abby, as the clocks have just changed, we're hoping we can use that to our advantage. And lean into Teddy’s body clock being tuned to our target times.”

His parents continued:

“We’d love to aim for a 7 pm bedtime tonight enabling a 7 am wake-up tomorrow. Do you think that’s reasonable considering 48 hours ago that would’ve been 6 pm and 6 am respectively which we were achieving smoothly for the last couple of weeks.”

If you’re reading this and thinking, yes, that’s exactly what I’m wondering, you’re not alone.

Every time Daylight Saving Time rolls around, parents start asking the same question: can the time change actually help shift a sleep schedule?

Sometimes it can.

When This Idea Can Actually Work

In Teddy’s case, his parents had been getting a very consistent night: 6 pm to 6 am for the last couple of weeks.

When Daylight Saving Time shifts the clock forward by an hour, that same biological rhythm suddenly lines up with 7 pm to 7 am on the clock.

In other words, nothing about Teddy’s sleep actually has to change. The clock simply caught up to the schedule his body was already keeping.

The real question is whether the family can maintain it.

Because if you’ve been parenting for a while, you know how easily sleep schedules drift.

One later bedtime, one missed nap, a busy afternoon that pushes dinner back. Over time those small shifts can slowly move the whole rhythm earlier or later again.

And it’s not just bedtime. Nap times, meals, daycare schedules, sibling pickups, and everyday life all pull on the rhythm.

Daylight Saving Time occasionally gives families a chance to reset that drift.

But keeping the schedule consistent afterward is what determines whether the change sticks.

What Should You Do About Bedtime After the Time Change?

Parents often wonder whether they should move bedtime gradually or simply follow the new clock.

If your child already had a predictable sleep schedule, the simplest approach is often the best one: run the same routine and let the clock change do the adjustment.

Same wind down.

Same pajamas.

Same bedtime routine.

Just start it one hour later by the clock.

But for this to work, the rest of the day has to shift too. 

Naps and meals need to move an hour later so the body clock stays aligned with the later morning wake-up.

For example, if your previous schedule looked like this:

6 am wake-up
9 am nap
1 pm nap
6 pm bedtime

After the time change it should become:
7 am wake-up
10 am nap
2 pm nap
7 pm bedtime

If naps stay on the old schedule, your child will build sleep pressure earlier and the later bedtime often won’t hold.

When the whole day shifts together, many families are surprised by how smoothly the transition works.

The Bottom Line

Daylight Saving Time can sometimes help shift bedtime later or mornings later, especially if your family already had a predictable sleep rhythm.

But the clock change alone won't fix sleep problems for more than a few days.

If bedtime currently feels exhausting or unpredictable in your home, you’re not alone.

Better sleep is absolutely possible, much faster than parents expect.

Here’s the link to schedule a consultation.

Better sleep in two weeks or less, guaranteed.

A parent asked a great question after yesterday’s post about the spring forward time change.

“If bedtime is normally 7 pm and you shift it to 8 pm before the change, wouldn’t that become 9 pm once the clocks move forward?”

This question highlights exactly why daylight saving time scrambles everyone’s brain for a few days each year.

There are two clocks involved.

The clock on your wall.

And the clock inside your child’s body.

When we spring forward, the wall clock jumps one hour back. But your child’s internal clock does not jump with it.

So after the change:

7 pm on the clock feels like 6 pm to your child’s body.

Some families simply keep the same clock time and ride it out for a few days. Bedtime may feel earlier to your child’s body at first, but most kids adjust quickly.

Other families prefer to shift bedtime gradually in the days before the change.

For example:

Wednesday: 6:45 pm
Thursday: 6:30 pm
Friday: 6:15 pm
Saturday: 6 pm
Sunday: 7 pm (new time, feels like 6 pm standard time)

After the clocks change, that 6 pm bedtime will feel like 7 pm to your child’s body. In other words, their internal clock is already aligned.

Both approaches work.

The most important thing is not which strategy you choose. It’s consistency for a few days while your child’s body catches up.

And if you are awake before sunrise this weekend wondering why daylight saving time still exists, you will be in excellent company.

If you're looking for practical ways to help your child adjust to the time change, you can read my full spring forward sleep guide here.

If your child is already struggling with early mornings, bedtime battles, or needing you in the room to fall asleep, the time change can magnify those patterns. A clear plan makes transitions like this much easier.

This Saturday night, we lose an hour. Thanks to the geniuses who invented daylight savings time, much to the chagrin of parents everywhere.

Your toddler is not emotionally prepared. Your baby can’t tell time. Your preschooler is not attuned to the lengthening days.

It might be fine. 

It may also mean 4 am wakings for three days in a row.

Here are two real approaches to this senseless torture of parents everywhere. And one tempting fake one.

Pathway 1: Do Nothing and Ride the Wave

This is for you if:

• Your child is generally sleeping well
• You are not already hanging on by a thread
• Planning feels more taxing than mild sleep deprivation. (This includes me.)
  
  

On the night of the change, you simply shift to the new clock. If bedtime was 7 pm, it stays 7 pm by the new time.

To your child’s body, that will feel like 6 pm at first. Mornings will feel hard because your child likely went to sleep at the regular time and had to wake up at the new, earlier time, according to their body clock.

The key here is consistency. Do not change bedtime and wake times just because your child looks tired. Hold your boundary. Let their body recalibrate.

Most children adjust within a few days.

If you know your child is not one of those children, pick a different plan.

Approach 2: The Gradual Shift

​This is for the planners and lovers of spreadsheets and sleep apps.

Start 3 to 4 days before the change. This means today. 

Move bedtime 15 minutes earlier each night. Shift naps and morning wake time later as well.

Yes, this may mean waking your child in the crib a few minutes earlier each morning.

By the time the clock jumps forward, your child’s body is already aligned.

This approach works especially well for babies who are sensitive to overtiredness or families who have worked hard to stabilize nights and want minimal disruption.

Approach 3: Use It to Your Advantage

This is the seductive one.

Because we are springing forward, bedtime will suddenly feel earlier to their body.

The early morning wakings suddenly disappear. Life finally feels manageable.

This lasts for a few days. Then the early morning wakings creep back again. 

Spring forward already shifts biology. If you stack additional changes on top of that, you can tip a well rested child into overtiredness quickly. If sleep is mostly working, do not get fancy. Stability first. Adjustments later.

The Only Things That Really Matter

Your baby does not read the clock.

They respond to light, routine, and your nervous system.

Dark room.

Predictable wind down.

Clear expectations.

If you are tempted to refresh PSP at dawn to confirm everyone else is also awake, I promise you are not alone.

If your child is already struggling with night wakings, early mornings, or needing you in the room to fall asleep, the time change may highlight that.

Sleep is not luck. It is consistency and boundaries.If you want a clear, personalized plan for this transition, I can help you map it out quickly and calmly.

Schedule a free consult here and find out how you can have your whole family falling asleep peacefully at bedtime and sleeping through the night in two weeks or less, guaranteed. 

*Young babies who are feeding more than once during the night will take longer than 2 weeks, given my recommendation for a gradual approach, but they, too, can sleep through the night. 

PS ​If the bedtime math during the spring forward time change makes your head spin, I explain exactly why that happens here.

You know that moment.

It’s 4:52 am.

You hear the patter of tiny feet.

Then a face right next to your face whisper-yelling, “Mama? Can I have a snack?”

Your whole body sags because you just fell back asleep.

You don’t want to get up. You also don’t want a meltdown.

So you slide over, hand them your phone, or shuffle to the couch, or start making oatmeal in the dark.

And the whole day starts before you’ve even had a chance to remember who you are.

If this is you, I want you to know:

• This is not your fault. 
• You’re not missing something obvious.
• You are not alone. 
  
• Early wakings are one of the most common sleep struggles.
• This is fixable.
  
  

But the solution is probably not what your 3 am Googling or your Park Slope Parents parent chat tells you.

Let’s talk about what’s actually going on.

Why Early Morning Wakings Happen

Between 4 and 6 am, children enter the lightest part of their sleep cycle. Melatonin (the sleep hormone) is dropping. Cortisol (the wake up hormone) is rising.

So if your child was slightly overtired, overstimulated at bedtime, or relied on you to fall asleep, they’re much more likely to pop awake here.

Most parents try to fix the wake up time itself. 

But the fix actually happens at bedtime.

The Two Most Common Issues I See

1. Bedtime is too late (even by 20 minutes).

It feels backward, but when kids are overtired, they wake earlier, not later.

2. They’re relying on you to fall asleep.

If they fall asleep with you next to them, they expect you to still be there at 5 am.

Their brain says: “Something is different. Better call for backup.”

This doesn’t mean you’ve done anything wrong.

It just means their sleep associations need a little recalibration.

Here's What To Do

You don’t have to do a hard core sleep training routine.

You can make this shift in a few days.

Try this starter reset:

1. Move bedtime 15–30 minutes earlier for 3–5 nights.

Yes, earlier.

Overtired brains wake early.

Then re-evaluate. You may be able to move bedtime back or you may need to keep it at the earlier time. 

2. Create a consistent falling asleep routine.

If you currently lie next to your child while they fall asleep, lie next to them with the lights on, or for only one minute in the dark -- set a timer they can hear.

Then get up and tell them you have to go do x task but you'll come back in y minutes to check on them. And then do come back when you said you will. Always.

Children need consistency to feel confidence. They do not need you there every time they call. They just need to know what will happen if they do call. 

3. In the early morning, keep the response calm, boring, predictable.

Lights stay low.

No screens.

No snacks unless it’s truly hunger, in which case make it a very boring snack they'll only want if they are actually hungry. Think grilled chicken breast versus banana nut muffin. No one eats a grilled chicken breast if they are not hungry but anyway can scarf down a muffin at a moment's notice. 

If possible, return your child to the sleep space (even if you stay nearby).

The message becomes:

“This is still sleep time. I’m here with you.”

Not:

“The day starts when you wake up.”

But please hear this:

You don’t have to do this alone or figure out the details.

This is exactly where most parents get stuck.

Not because they’re failing, but because they’re exhausted.

It’s Not About Discipline. It’s About Capacity.

Your body is tired. 

Your nervous system is shot.

Your patience is gone by 8:30 am.

You’re living on coffee and adrenaline.

Of course mornings feel impossible.

Any parent would struggle in that.

You deserve rest, too.

If You’re Reading This Thinking: “Okay but HOW?”

That’s the part I help parents with every day.

We don’t have to do cry-it-out.

We don’t force anything.

We choose an approach that fits your child’s attachment needs and your capacity.

And we make progress in days, not months.

If you want personalized help, schedule a free consult here:

But even if you don’t reach out, I want you to know:

Early mornings are not here forever.

Your child can sleep later.

You can have your mornings back.

Life does not have to happen before sunrise.

You’re allowed to want rest.

Your whole family is entitled to easy, confident, peaceful sleep. Promise. 

Every November, we get a little “gift” — an extra hour of sleep when we fall back from Daylight Saving Time to standard time.

Sounds dreamy, right?

A whole hour to sleep in?

​The only problem is that our kids didn’t get the memo.

That magical “extra hour” often turns into 5 a.m. wake ups, cranky afternoons, and frenetic, overtired evenings.

Planning ahead can really pay off  when it comes to this transition which all too often catches us by surprise. 

Why Kids Wake Early After the Fall Back Time Change (and Why They Won't Just Sleep Late For Once)

When the clocks fall back, 6 a.m. becomes 5 a.m. Your child’s body still thinks it’s 6 a.m.

That’s why they’re suddenly up with the birds.

The good news: most kids adjust within a week.

The better news: you can help make that week easier with a few smart DST sleep strategies.

Pick the Right Transition Plan for Your Family (and Yourself)

There’s no one-size-fits-all solution. The best approach depends on your child’s age and temperament as well as your own personality.

Are you the kind of person who starts packing a week before a trip or an hour before you're supposed to leave? That'll tell you a lot about which approach is best for you.

(Truthfully, I'm a week-before packer and still never managed to organize myself for the time change.) 

• Wing It
  Do nothing in advance. You’ll get through it although you'll likely have a few cranky mornings for parents and children alike.
  
  
• Mini-Transition (Most Families’ Sweet Spot)
  A few days before the time change, put your child to bed 20 minutes later each night. Leave them for 20 minutes longer in the morning than they are accustomed to. If they get upset, get them up but keeps the lights low and activities quiet until the 20-minutes-later goal time. By Sunday, a buffer day, their internal clock is already closer to the new time. 
  
  
• Full Transition (For Sensitive Sleepers)
  Start shifting bedtime and naps by 10–15 minutes over 4–6 days. It’s slower, but perfect for sensitive little ones who don’t handle abrupt schedule changes well.
  
  

Align Wake Ups, Naps and Feedings With the New Schedule

If bedtime shifts but mornings, naps, and feedings stay the same, your child’s sleep schedule won’t fully reset.

You'll need to get them up later (ideally, this part isn't critical), feed them later, and put them down to nap later than usual.

Embrace Later Bedtimes (Temporarily)

Temporarily moving bedtime later can help cause overtiredness during the transition, but it makes the following week less painful so just take it slow and steady. Don't try to skip a whole hour in one night. 

Use Light to Reset Your Child’s Sleep After DST

​Light is one of the most powerful cues for our internal clocks:

• Exposure to morning light helps reset the body clock. Open  the curtains first thing upon waking your child, and get outside as early as you can, even if it's just a 10 minute walk or to drink coffee and hot chocolate on the stoop.
  
  
• Dim the lights in the evening to signal that bedtime is coming. This helps the hypothalamus get the memo to start producing the body's own melatonin. It'll be important to turn all the screens off early, also, because the blue light from screens is stimulating to the brain. Not what you want when you are trying for an early bedtime!
  
  

Age-Specific Fall Back Sleep Tips

Babies

Babies are more sensitive to even small shifts in timing, so a gradual adjustment of just 10 to 15 minutes every day can make a world of difference. Slowly stretching feeding times and naps can help minimize overtiredness and avoid major disruptions. Ask childcare providers to help you with this. 

Toddlers

For toddlers, it often works best to “split the difference," shifting the schedule 20 minutes per day, although it's even better if you can do it more slowly. Adjust bedtime gradually, keep routines tight, and expect a few early mornings that will smooth out over the week.

Again, waking your toddler early in the morning this week and after naps will be (painfully) crucial to preventing next week's tantrum storm.

School Age Kids

Ironically, school age children may benefit the most from a structured plan since they need to be alert, focused, and emotionally regulated at school, which is tough with a DST hangover.

Waking your child a little later each day this week can help their body adjust to a later bedtime, which will make early wake-ups less likely next week. After the time change, it’s especially helpful to hold firm on your new morning wake time over the weekend.

And remember: your child won’t be the only tired kid at school that week. The teachers know. They’ve seen it all (and are tired themselves). You’re in good company... but still, it's not fun for anyone.

Give Yourself (and Your Kids) Grace

Even with the best plan, there may be a few bumpy mornings. That’s not a failure, it’s biology.

Keep routines steady. Don't plan any extra actitivies for after pick up next week. Trust that their internal clocks will catch up. Within about a week, your family will find its new rhythm.

🎃 Why Halloween Can Actually Help With the Fall Back Time Change
That later Halloween bedtime is actually your ally for school aged children. 
Toddlers and babies are less likely to sleep late so be cautious with this strategy for them.

A slightly later bedtime Friday night naturally shifts your child’s body clock forward — which makes the early wake-ups on Sunday less brutal.
How to make it work:

• Let bedtime run later Friday night. (You don’t need to make it a free-for-all, but an extra 30–60 minutes is your friend here.)
  
• Sleep in a bit Saturday morning if your child will.
  
• Keep bedtime a little later again on Saturday to lock in the shift.
  
• Enjoy your Sunday coffee at a reasonable hour instead of 5 a.m.
  

A few weeks ago, a mom posted in a parenting group about her 16-month-old.

​Her daughter was napping for about two hours during the day and sleeping from 8:30 pm to 7:30 am at night.


“Except lately,” she wrote, “she’s waking up around 1 or 2 am, wide awake and wanting to play. We keep the room dark, try rocking her back to sleep, but nothing works. Eventually we bring her into our bed and after a long time, she’ll fall asleep but no one sleeps well.”

“Oh,” she added, “sometimes she falls asleep in the car at 11 am. Otherwise for naps I lie down with her. And at night, I rock her until she’s fully asleep before putting her in the crib. But please don’t tell me to use cry-it-out. I’d rather just lie with her at night for the next couple years of naps and nights than traumatize her.” 

As soon as I read her post, I knew what was going on.

Why Toddlers Wake at Night to Play

From the outside, this toddler’s sleep sounds great. But when you look more closely, the total sleep is low.

The Overtiredness Trap

Let’s do the math:

• At night: 10.5 hours in bed minus a 2-hour waking = 8.5 hours of sleep
  
• Nap: 2 hours
  
• Total: 10.5 hours in 24 hours
  
  

Most toddlers this age need 12–15 hours of total sleep in a 24 hour period.

This toddler is woefully overtired.

And when a child doesn’t get enough sleep, her body produces cortisol, the stress hormone that makes it harder for children to fall and stay asleep.

That “wired but tired” feeling leads to night wakings and middle-of-the-night play sessions.

That late-morning car nap? It’s her body trying to catch up on her massive sleep debt.

The Role of Rocking and Co-Sleeping

Here’s something I didn’t share publicly in that Facebook comment but would unpack in a coaching session:If your toddler always falls asleep while rocking in your arms, that becomes the signal their brain associates with sleep.

When she wakes during the night (which we all do between sleep cycles), she realizes she’s no longer being rocked and doesn’t know how to return to sleep independently.

Bringing her into your bed may seem like the only way to survive the night, but from her point of view, it’s a reward: I wake up, I get cuddles, I get to be close to Mom.

Completely understandable and yet it keeps the unfortunate cycle going.


The Ideal 16-Month-Old Sleep Schedule

At this age, most toddlers thrive on one consistent nap and an early bedtime.

Sample Schedule:

• Wake: 6:30 am
  
• Nap: 12:00–2:00 pm (in the crib, not the car)
  
• Bedtime: 7:00 pm
  = Total of 13.5 hours 
  
  

The earlier bedtime helps prevent overtiredness, which in turn reduces night wakings.

And putting your toddler down awake at bedtime teaches your child how to fall back to sleep independently between sleep cycles, something we adults do without even realizing it.

This is a learned skill, and something that can be gently taught by loving parents. 


Gentle Solutions—No Cry-It-Out Required

You don’t have to leave your child alone to figure it out.

Gentle, evidence-based approaches work beautifully when paired with the right schedule, environment, and routines.

Small adjustments can make a big difference:

• Move bedtime earlier
  
• Keep nap time and routine consistent
  
• Use a predictable bedtime routine
  
• Support independent sleep skills at bedtime and overnight
  
  

When I work one-on-one with families, I customize these steps to your child’s temperament and your parenting style so you get results without guilt. 


The Takeaway

Night wakings aren’t a sign something’s wrong with your child.

They’re a signal that something in the sleep puzzle needs adjusting. With the right rhythm and routines, most toddlers need to sleep 11–12 hours at night and take one solid nap during the day.

You don’t have to choose between connection and sleep. You deserve to have both. And more importantly, so does your toddler. 


Ready to Get Your Toddler Sleeping Through the Night?

If your toddler is waking at night to play, I can help.

Together, we’ll identify what’s causing the wakings and design a plan that works for your family.

Book a consult call to get started and help your toddler (and you!) finally sleep through the night.

Abby Wolfson, CPNP

I’m a Certified Pediatric Nurse Practitioner and Certified Pediatric Sleep Consultant.

Through Peaceful Parent Sleep Coaching, I’ve helped hundreds of families around the world teach their children to sleep independently using gentle, evidence-based methods.

I’m also the only pediatric sleep consultant who offers a money back guarantee, because I believe parents deserve peace of mind as much as they deserve sleep.

If your three-year-old is requiring hours of adult assistance to fall asleep at night, even if they have been great sleepers for months or years, you are not alone.

Here's a few reasons why. 

1. The Independence of An Open Bed

By age 3, most kids transition out of cribs and into “big kid” beds. While cribs may look like baby jails to us adults, the containment actually feels cozy and secure to young children. 

Once the crib barrier is gone, all that freedom can feel overwhelming. A 3-year-old may bounce between wanting to “do it myself” and wanting to be babied again. And in the darkness of night, that baby side often comes out. The freedom to wander out of their room into the big, quiet house can feel downright scary.

2. Boundary Testing

Three-year-olds are professional negotiators. They test limits at bedtime, with the potty, when brushing teeth, putting on shoes, or getting out the door. It’s their job developmentally.

And they so unbearably cute. So when your child whispers, “Mommy, one more hug,” or suddenly remembers, “Daddy, Johnny hurt my feelings at school today,” it’s hard to ignore those bids for attention.

But when these requests get (inadvertently!) rewarded night after night, they quickly become patterns.

3. Big Emotions

Three-year-olds are called "threenagers for a reason." They're adept with communicating their desires but not so skilled when it comes to managing their emotions. When every tiny decision can cause a meltdown -- "not the blue cup! I want the red cup!!!!!" -- it's understandably daunting to pick a big battle over bedtime when you're at your most exhausted. 

What You Can Do

1. Use a Barrier

Whether it’s a gate at the door or a "Door Monkey," make sure your child can’t wander the house alone at night.

It's not mean! It actually makes kids feel more secure. And in case of emergency, you’ll know exactly where your child is. (A three-year-old is not capable of exiting the house independently in case of a fire, so the safest place for them is safely contained in their room.) 

(No, a 3-year-old is not capable of escaping a house in a fire!)

This doesn’t mean ignoring them—it just means you go to them, instead of them roaming in the dark.

2. Maintain Boundaries

Be, as Dr Becky would say, "be a study leader." Consistency is everything. Dig deep and stick to your bedtime rules, even when you’re tired. Each time you hold the line, you’re helping your child feel safe within clear boundaries.

3. Pick Your Battles

Let some of the small things go and conserve your energy for the things that matter, like bedtime. Try to prioritize no more than 3 major boundaries each day. Everything else, let go. 

4. Use Visual Supports

A visual timer or bedtime clock can make rules concrete and easy to follow. Children this age thrive on visuals and routines.

You Don’t Have to Do This Alone

These are just a few of the strategies I share with parents of preschoolers inside my 2-week coaching package.

✔️ Your child can sleep peacefully through the night
✔️ You can reclaim your evenings to rest or connect with your partner
✔️ Mornings can start with a cheerful preschooler instead of a grumpy threenager

And yes—results are guaranteed or your money back. (Psst: I have never had a parent of a three-year-old ask for a refund. This system really works.) 

👉 Would you like to know if this could be the right fit for your family?

Schedule a free consultation.

​Let's talk. You'll come away with some helpful tips whether you decide to move ahead with sleep coaching or not. 

And lastly, know that this is all perfectly normal. Three-year-olds do eventually grow up and mature. But better sleep for everyone helps the maturation process go faster for everyone. 

One of the most common questions I hear is: “My child is already anxious. Wouldn’t sleep training make it worse?”

The short answer? No. Not only is sleep training safe for anxious children, it’s actually one of the best tools to reduce their anxiety and build their confidence.

Why All Children Experience Anxiety 

The world is big and bewildering when you’re little. A toddler suddenly realizes that Mom can walk away. A preschooler notices shadows in the dark. A grade-schooler knows that dogs can growl and school has noisy fire (and shooter!) drills.

Every child feels anxiety at times. Some feel it more strongly than others. And yes, some kids lean “anxious” by temperament or even go on to get an anxiety diagnosis in the future. That doesn’t mean they can’t sleep independently.

In fact, sleep training helps anxious children feel more secure.

Why Avoiding "Scary" Things Makes Anxiety Worse

Research shows that when parents accommodate anxiety—by changing our own behavior to prevent the child from feeling anxious—it unintentionally makes things worse.

For example:

• A child is afraid of dogs.
• Every time a dog appears on the sidewalk, the parent crosses the street to avoid it.
• The child thinks: “Mom thinks dogs are dangerous too. I was right—dogs really are scary.”
  
  

The child’s anxiety grows. Then the parent starts avoiding the park, too. The child’s world shrinks. Anxiety expands.

The Same Pattern Happens With Sleep

When sleep gets hard, many parents understandably “accommodate” their child’s anxiety at bedtime.

Example: your toddler moves to an open bed from a crib:

• They pop out of bed, wander around, or search for you.
• To keep the peace, you sit beside them until they drift off.
• Soon, bedtime takes longer and longer.
  
• Then your child starts waking up at night.
  
• Result: everyone is exhausted.
  
  

Instead of reducing anxiety, this routine tells your child: “You can’t do this alone. Sleep is scary.”

How Sleep Training Reduces Anxiety

Helping your child learn to fall asleep independently—after a warm, loving bedtime routine—isn’t just about longer nights for parents. Independent sleep gives kids confidence.

When you use gentle, consistent sleep training strategies:

• Your child learns: “I can fall asleep by myself. I’m safe.”
• Bedtime battles fade.
• Night wakings stop.
• Anxiety levels drop, both at night and during the day.
  
  

Safe sleep training doesn’t damage an anxious child. It empowers them.

Gentle, Loving Sleep Training Approaches

“Sleep training” doesn’t have to mean leaving your child alone to cry. There are gentle, age-appropriate methods that let you set clear boundaries while staying connected and supportive.

No matter how old your child is, it’s never not too late to sleep train.

Teaching independent sleep skills can dramatically reduce anxiety and restore calm at night and also during the day.

The Bottom Line

Sleep training will help your anxious child to sleep better and feel more confident. Guaranteed or your money back. 

👉 Want expert support with your anxious child’s sleep? [Book a free call with me here.]

A mom recently posted in a parenting group about her 16-month-old. Her toddler was taking a solid 2–2.5 hour nap during the day, sleeping from about 8:30 pm to 7:30 am at night—yet suddenly waking at 1–3 am, full of energy and ready to play.

She explained that they keep the room dark and try rocking her back to sleep, but it doesn’t work. Eventually, she ends up in their bed and after a long stretch, finally falls asleep again. No one, of course, sleeps well.

This mom suspected the issue was "split nights" caused too much daytime sleep. 

She added two more details as a postscript that are very important:

• Sometimes the toddler falls asleep in the car around 11 am.
• She’s unwilling to use “cry it out.”
  
  

Here's why I told her I disagree. And what I would add if she was my client. 

1. The Overtiredness Factor

It might sound surprising, but her toddler is actually not getting enough total sleep.

Here’s the math:

• At night: 10.5 hours in bed, minus a 2-hour waking = 8.5 hours of actual sleep.
• Daytime nap: 2 hours.
• Total: 10.5 hours of sleep in 24 hours.

For a 16-month-old, that’s very low. Most need 12–14 hours in a 24-hour period.

When toddlers (and other young children) are overtired, their bodies release cortisol (a stress hormone), which makes them wired and restless. That “second wind” is what leads to night wakings and middle-of-the-night play sessions in this situation. 

2. Sleep Associations Matter

This is what I didn’t say in the FB thread.

If your toddler is always rocked to sleep, she may come to rely on rocking as the only way to drift off. So when they wake at 1 am (as all humans do, briefly, between sleep cycles), she struggles to get back to sleep on her own.

And then the cortisol that I mentioned earlier makes rocking them back to sleep more challenging. 

Bringing her into the parents' bed can make this even trickier. Even though it’s meant to help, from your toddler’s point of view, it’s a reward: “I wake up, I get rocked, I get snuggles, maybe even some middle-of-the-night play.” It’s reinforcing the exact pattern you want to stop.

3. The Role of Schedule

That mid-morning car nap is a red flag. It suggests she’s tired earlier than expected, likely because her nights aren’t restorative enough. Even though her mom thinks she's getting plenty of sleep. And sleeping in the late morning is not a biologically ideal time,  nor is sleep in the car versus in the crib, which means it's likely not a very restorative sleep. Leading to even more overtiredness. 

For most toddlers around 16 months, the ideal schedule looks something like:
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• Wake: 6:30–7:00 am
• Nap: 12:00–2:00 pm (in the crib, not the car)
• Bedtime: 7:00–7:30 pm
  
  

That earlier bedtime can feel counterintuitive. But when children are overtired, pushing bedtime later only backfires.

This schedule will mean avoiding the car (stroller, baby carrier) in the late morning until the overtired toddler catches up on sleep debt. But that inconvenience is well worth it when you consider uninterrupted nights of sleep. 

4. What I’d Recommend If She Was My Client

Every family is different, and no, you absolutely don’t need to use “cry it out” if that doesn’t feel right.

But the basic steps I’d walk a client through would be:

• Shift bedtime earlier.
  
• Keep naps consistent around 12 pm. (Avoid the car in the late morning!)
  
• Create a soothing, predictable bedtime routine.
  
• And most importantly: put your toddler down awake, so they learn to fall asleep on their own at bedtime and during the night. 
• Use a soothing method at night that teaches the child had to go back to sleep independently rather than the parent soothing the child back to sleep. (Again, this doesn't need to be cry-it-out).

The Big Picture

Night wakings are a symptom of overtiredness, misaligned schedules, or sleep associations that no longer work as a child grows.

The good news? With the right tweaks, toddlers this age are fully capable of sleeping 11–12 hours at night and taking one solid nap during the day.

If you’re nodding along because your toddler also wakes up in the wee hours ready to party, know that it’s fixable. And you don’t have to do it alone. Schedule a free consultation and get your questions answered about how this could work for your family.