Having trouble with your toddler’s bedtime routine, no naps, and sleep regression? Check out samples of a 3 year old sleep schedule and find one that works for you!
Three year olds and sleep don’t always mix. Naps are a hit or miss, and starting to get phased out for good. Bedtime is supposed to be at 7pm, but your child isn’t asleep until 9pm, and even gets out of bed to come into your room. And of course, he’s still up at the same early hour the next morning, no matter what.
Nothing you’ve tried has worked to get him to sleep. Eliminating naps only leads to a meltdown in the afternoon, or passing out for a really early bedtime. Early mornings mean he’s crabby from the start, even if he clearly needs another hour or so of more sleep.
In short: the lack of sleep has taken a toll on the whole family, making for miserable days and nights.
You’re not alone, friend. One of my twins flat-out refused to nap. Some days he was okay without a nap, but otherwise, he was a hot mess come the afternoon. He’d wake up early every day, no matter what time he’d go to bed (or whether he napped or not).
And forget about the double whammy: early wake-ups and no naps.
Finding a 3 year old sleep schedule that works for you
This is the stage when irregular sleep schedules are all too common.
The sleep needs of a 3 year old are changing, which could mean naps on some days and none on others. Bedtimes and wake-ups could be unpredictable. And at the end of the day, you just want to make sure your little one is getting the proper rest he needs.
But after three kids, I’ve learned that finding the right 3 year old sleep schedule is all about trial and error. Sometimes you just need to see how other parents schedule their kids’ sleep so you can adjust bedtimes and naps until you find one that works for you.
So, I asked and dug around to see how other families structure their sleep schedules. Below are several samples of a 3 year old sleep schedule — both with and without naps. (FYI, younger 3 year olds tend to need naps more so than almost-4 year olds.)
Hopefully you can find one that works for you and get the consistent sleep you desperately need:
3 year old sleep schedule samples (with a nap)
Example 1:
- Wake up: 6am
- Nap: 12:30-1:30pm
- Bedtime: 7:30pm
Example 2:
- Wake up: 6am
- Nap: 1-3:30pm
- Bedtime: 8pm
Example 3:
- Wake up: 6:30am
- Nap: 12-2pm
- Bedtime: 8:30pm
Example 4:
- Wake up: 7am
- Nap: 12-2pm
- Bedtime: 7:30pm
Example 5:
- Wake up: 7am
- Nap: 1-4pm
- Bedtime: 8pm
Example 6:
- Wake up: 7am
- Nap: 1:30-3pm
- Bedtime: 8:30pm
Example 7:
- Wake up: 7am
- Nap: 1-4pm
- Bedtime: 8:30pm
Example 8:
- Wake up: 7:15am
- Nap: 1:30-3:30pm
- Bedtime: 8:15pm
Example 9:
- Wake up: 7:30am
- Nap: 2-3pm
- Bedtime: 7:30pm
Example 10:
- Wake up: 7:30am
- Nap: 2-3:30pm
- Bedtime: 8pm
Example 11:
- Wake up: 7:30am
- Nap: 2-4pm
- Bedtime: 8pm
Example 12:
- Wake up: 8am
- Nap: 12:30-2pm
- Bedtime: 8:30pm
Do you struggle with getting your child to take a nap? Download my PDF, 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 your child naps. Join my newsletter and grab your copy below:
3 year old sleep schedule samples (without a nap)
Example 13:
- Wake up: 6:30am
- Bedtime: 7pm
Example 14:
- Wake up: 6:30am
- Bedtime: 7:30pm
Example 15:
- Wake up: 6:45am
- Bedtime: 7:30pm
Example 16:
- Wake up: 7am
- Bedtime: 7:15pm
Example 17:
- Wake up: 7am
- Bedtime: 8pm
Example 18:
- Wake up: 7:30am
- Bedtime: 8:30pm
Example 19:
- Wake up: 8am
- Bedtime: 7:30pm
Example 20:
- Wake up: 8am
- Bedtime: 8pm
Example 21:
- Wake up: 8:30am
- Bedtime: 8pm
Get more tips on how to create a 3 year old daily schedule.
Best practices for a 3 year old sleep schedule
- Does your 3 year old take forever to finally fall asleep? Try limiting his nap. Shorten the length, especially if he takes long, midday naps, or simply cut him off at a certain time, like at 3pm.
- Still need time alone, but your 3 year old doesn’t actually sleep during nap time? Turn it into “quiet time.” Agree that he doesn’t have to actually fall asleep, but that he should do quiet activities in his room for a set time. Reading, coloring, and playing with stuffed animals are good activities, since they don’t need your attention.
- Is your 3 year old waking up at night, even on days when he doesn’t nap? This is likely a sign that he’s overtired. Adjust his sleep schedule so he gets plenty of quality sleep come bedtime. Take a look at this article on how to get your overtired child to sleep.
Conclusion
Whatever sleep issues you’re currently in—late bedtimes, early wake-ups, no naps—rest assured that this isn’t forever. Your 3 year old is going through developmental changes, which includes disrupted sleep and potentially phasing out his naps.
But by adjusting his schedule using the examples above as inspiration, you can bring more consistency—and more sleep—into your days and nights.
Get more tips:
- How to Respond when Your 3 Year Old Won’t Sleep
- Effective Ways to Handle the 3 Year Old Sleep Regression
- Top Techniques to Help Your Child’s Separation Anxiety at Night
- 7 Smart Ways to Maintain Your Child’s Sleep Schedule on Vacation
- Genius Ways to Make Bedtime Easier
Do you struggle with getting your child to take a nap? Download my PDF, 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 your child naps. Join my newsletter and grab your copy below:
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