20 Examples of a 2.5 Year Old Sleep Schedule

Is your toddler going through a sleep regression? Check out these 2.5 year old sleep schedule examples to get your days and nights on track!

Sleep problems are pretty typical in the two-year stage.

This is when some toddlers start not needing their nap, but not entirely nor consistently. Others are transitioning from a crib to a toddler bed, making them wake up much earlier than usual. Perhaps you’re dealing with “stall tactics,” from your child wanting his back rubbed to asking for more water before bed.

Hours after bedtime, you realize that he’s still not asleep, too overtired to feel rested. This, of course, leads to night wakings, a stark contrast to when his night sleep had been fantastic not too long ago.

Am I doing something wrong? you wonder. Why is he going through a sleep regression?

I hear you, friend. It’s not easy when your toddler takes two hours to go to sleep, going in and out or jumping out of bed endlessly. When he keeps asking for snacks or cuddles, and gets upset if you try to leave the room before he’s asleep. When, despite entertaining all his demands, he still climbs out of bed, running to the door and throwing tantrums.

At some point, you know you need to rework his sleep and nap schedule. His old schedule clearly isn’t working anymore. Dropping a nap isn’t an option, but how can you fiddle with his daily routine so that he’s well-rested at night?

2.5 year old sleep schedule examples

Sometimes, all it takes is looking through examples of sleep schedules for kids this age. I researched and asked around parents of 2.5 year olds to see how their schedules look like, especially if it helps their kids sleep well.

If you’re looking for examples, then this article is for you. Below are several sample schedules to base your own daily rhythm. I also suggest best practices to help you adjust your child’s schedule to meet his sleep needs. Take a look:

Example 1:

6am: Wake up
1-2:30pm: Nap
8pm: Bedtime

Example 2:

6am: Wake up
1:30-3:30pm: Nap
7:30pm: Bedtime

Example 3:

6:30am: Wake up
1-2:30pm: Nap
7:30pm: Bedtime

Learn how to handle your toddler waking at 5am.

Example 4:

6:30: Wake up
1-3pm: Nap
7:45pm: Bedtime

Example 5:

6:45: Wake up
1:30-4:30pm: Nap
8:30pm: Bedtime

Example 6:

7am: Wake up
12-2pm: Nap
7pm: Bedtime

Example 7:

7am: Wake up
12:30-2pm: Nap
7:30pm: Bedtime

Example 8:

7am: Wake up
12:30-2:30pm: Nap
8:30pm: Bedtime

Learn the 2 year sleep regression signs to look out for.

Example 9:

7am: Wake up
1-2pm: Nap
8pm: Bedtime

Example 10:

7am: Wake up
1-3pm: Nap
8pm: Bedtime

Example 11:

7am: Wake up
1-4pm: Nap
8:30pm: Bedtime

Example 12:

7am: Wake up
2-4pm: Nap
7:30pm: Bedtime

Example 13:

7:15am: Wake up
1-3:30pm: Nap
8pm: Bedtime

Example 14:

7:30am: Wake up
1-3:30pm: Nap
8pm: Bedtime

Example 15:

7:45am: Wake up
1-3:15pm: Nap
8:30pm: Bedtime

Example 16:

8am: Wake up
12:30-3pm: Nap
7:30pm: Bedtime

Example 17:

8am: Wake up
1-3pm: Nap
8:30pm: Bedtime

Example 18:

8am: Wake up
1-3:30pm: Nap
8pm: Bedtime

Example 19:

8am: Wake up
2:30-4:30pm: Nap
8:30pm: Bedtime

Example 20:

8:30am: Wake up
1:30-4pm: Nap
8pm: Bedtime

Free resource: Do you struggle with getting your child to take a nap? Join my newsletter and grab The Five Habits That Will Make Your Child’s Naps Easier! Discover the five steps you need to do to finally get a break while he naps. Get your copy below:

Best practices for a 2.5 year old sleep schedule

How can you encourage good sleep habits as you rework your child’s schedule? Take a look at these tips:

Limit nap time. If you find that your toddler has a difficult time falling asleep at night, he might not be tired enough during his awake time. Wake him up earlier from that afternoon nap in 15-minute increments until you find a good balance. Another option is that he’s taking a late nap—moving it earlier can mean more wake time before bed.
Put him to bed before he’s overtired. We assume that kids will just knock out the more tired they get, but they can often be too tired to feel rested. If you find that he’s cranky and tired, move bedtime earlier in 15-minute increments until you settle on a good time to sleep. The early bedtime will help him sleep better than catching him when he’s overtired.
Aim for a reasonable bedtime. I know some parents put their kids to sleep pretty late, but sleep experts say this doesn’t align with their circadian rhythm. Aim for an earlier bedtime no later than 8:30pm in most cases.
Take him to the park after dinner. Is he bouncing off the walls and full of energy when he should be winding down for the day? He may not have been able to get all his energy out. Try taking him to the park to run around before coming home to relax. Similarly, encourage quiet time by cutting down on screen time and rowdy toys close to your sleep routine.
Don’t give in to his demands. When he makes unreasonable demands, stalling your bedtime routine, nothing you do will likely make him happy. Instead, stick to what you said you would, even if he gets upset. These once-in-a-while “exceptions” can easily turn into “expectations” down the line.

Conclusion

Now you have several examples to base your 2.5 year old sleep schedule on, and tips to help you implement them. No more stall tactics—from cuddles to cries—to keep you awake for the night.

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