Out of the thousands of parents and caregivers we surveyed, this was the number one question for moms. And it’s no surprise—sleep struggles at this age are real. If you’ve ever found yourself rocking, patting, or pacing the floor at midnight while your little one seems ready for a dance party, you’re not alone.
Hi, I’m Ms. Emmy, with over 30 years in early childhood education, here to help you with science-based, research-backed answers to your questions. Let’s dive into why your 1-year-old sometimes refuses to sleep at night—and most importantly, what you can do about it.
Why Is My 1-Year-Old Awake and Ready to Play at Night?
By the time babies turn one, you’d think sleep would be smooth sailing. But here’s the truth: sleep disruptions at this age are completely normal and can be caused by a combination of biological, developmental, and environmental factors.
1. Their Sleep Needs Are Changing
At around 12 to 18 months, many toddlers begin transitioning from two naps to one. If they’re still getting two naps but don’t need them anymore, they might have too much daytime sleep, making it harder to fall asleep at night.
Try this:
- If your child is still taking two naps, consider shortening the morning nap or shifting to one midday nap.
- Make sure their last nap doesn’t run too late—this can push bedtime too far back.
2. Their Brain Is in Overdrive (Developmental Leaps!)
At one year old, your child’s brain is like a sponge, absorbing new skills every day. From walking and talking to problem-solving, their mind is constantly buzzing. This mental growth can make it harder to wind down at night.
Try this:
- Keep active play for the daytime and introduce calming activities (like reading or gentle rocking) before bed.
- If your child is suddenly babbling at night, it may just be their brain practicing language skills—it will pass!
3. They’re Experiencing Separation Anxiety
At this age, toddlers become more aware of their connection to you—and they don’t like the idea of being apart! This can lead to resistance at bedtime because they want to stay close.
Try this:
- Give them extra one-on-one time before bed with cuddles, books, or lullabies.
- Introduce a comfort item like a soft blanket or stuffed animal.
- Use a gentle, consistent bedtime routine so they feel safe and secure.
4. They’re Overstimulated Before Bed
If your child is too wound up before bedtime, they might struggle to switch from play mode to sleep mode. Bright lights, noisy toys, and screens can disrupt melatonin production, making it harder to fall asleep.
Try this:
- Dim the lights and switch to quiet play an hour before bedtime.
- Avoid screens (TV, tablets) at least 60 minutes before bed.
- Use a consistent bedtime routine to signal that sleep is coming.
5. They’re Overtired
It sounds backwards, but an overtired child actually has a harder time falling asleep. When toddlers stay awake too long, their bodies release stress hormones like cortisol and adrenaline, making it even harder to settle down.
Try this:
- Stick to consistent nap and bedtime schedules.
- Watch for tired cues (eye rubbing, yawning, fussiness) and put them to bed before they get overtired.
- Earlier bedtime can sometimes fix the problem!
Science-Backed Sleep Strategies That Work
1. Stick to a Predictable Routine
Toddlers thrive on consistency. A simple bedtime routine could include:
✔ Warm bath
✔ Pajamas
✔ Dim lights
✔ A short story
✔ Soft lullabies
✔ Gentle rocking or cuddles
Why it works: Repeating the same steps every night signals to their brain that it’s time to sleep.
2. Create the Right Sleep Environment
✔ Dark room – Helps boost melatonin production (the sleep hormone).
✔ Cool temperature – Around 68-72°F (20-22°C) is ideal.
✔ White noise machine – Blocks out sudden household noises.
✔ Comfort item – A small, safe stuffed animal or blanket can help with separation anxiety.
Why it works: A calm, cozy space makes it easier for toddlers to self-soothe and sleep longer.
3. Help Them Learn to Fall Asleep Independently
If your child relies on being rocked, nursed, or held to sleep, they might struggle to fall back asleep when they wake at night.
Try this:
- Put them down drowsy but awake so they learn to fall asleep on their own.
- If they cry, offer gentle reassurance instead of immediately picking them up.
- Be patient—new habits take time!
4. Adjust Nap Schedules If Needed
If bedtime struggles continue, experiment with nap timing:
- If they nap too long, shorten naps slightly.
- If they nap too late, move the nap earlier.
- If they seem ready for one nap, start shifting toward a midday nap.
Why it works: Daytime sleep directly affects nighttime sleep—finding the right balance is key!
5. Be Consistent (Even When It’s Hard!)
Toddlers test boundaries—it’s part of growing up. But if you change the rules every night, it confuses them and makes sleep struggles worse.
✔ Choose a bedtime and stick to it
✔ Follow the same routine every night
✔ Be patient—sleep habits take time!
Final Thoughts: You’ve Got This!
Your 1-year-old isn’t “bad” at sleeping—they’re just learning! With the right balance of routine, environment, and gentle guidance, they’ll develop healthy sleep habits over time.
If you stay consistent, calm, and patient, your little one will soon be drifting off peacefully—giving you both the rest you need.
Want more research-backed answers to your parenting questions? Drop your biggest struggles in the comments, and let’s tackle them together!
