Try these 6 play-based exercises to help your toddler get through this sleep regression!

What is Sleep Regression?

Around the two-year mark, many parents notice a sudden shift in sleep. A toddler who previously drifted to bed easily may now protest bedtime, call for you repeatedly, or wake during the night more often. This change is commonly tied to big developmental changes happening at age two, especially increased independence, stronger opinions, and rapid language growth. Although this phase can feel exhausting, it’s typically short lived. With steady routines and reassurance, most toddlers return to more consistent sleep within 2 to 6 weeks.

What are the Signs?

Sleep disruptions at this age can be more complex than earlier regressions. Instead of just fussing, toddlers may try delaying bedtime with extra requests, insist on “just one more” story or cuddle, or refuse to lie down altogether. Naps may shorten or become harder to initiate, and overnight waking can return after a period of great sleep. These changes sometimes lead to overtiredness in your toddler, which can make bedtime battles even tougher. It’s a tough cycle, but a completely normal one during this time.

The 24 Month Sleep Regression Survival Guide:

At two years old, your toddler is busy learning, discovering their autonomy, and learning how the world responds to their choices. Part of this growth includes pushing limits, not necessarily out of misbehavior, but as a way to understand consistency, rules, and emotional safety. Sleep routines can become another area where they experiment what happens if they say no, or if someone will stay with them to comfort them when they cry.

The most supportive response to this is to stay calm and consistent. Validate their feelings, offer comfort and connection, and remind them you’re nearby while doing your best to keep bedtime routines predictable. Sudden changes, like new habits you don’t plan to continue long-term; things like extra screen time or rocking them to sleep may do more harm than good and stretch the regression out longer. Steady routines and gentle boundaries help toddlers feel secure, even if they resist them in the moment.

If sleep continues to be challenging after a few weeks or feels unmanageable, reaching out to your pediatrician or a sleep specialist can offer and additional support.

6 Play-Based Exercises That Help Your Child Gain Independence Safely

Around 24 months, your baby is busy learning, imitating, and playing, but they might also have trouble sleeping. You can take steps to support their development, and make sleeping easier, by making these play-based exercises part of their daily routine.

These exercises are free with the Fledgling's Flight app. CLICK HERE to create your FREE account. Once you have entered your child's details, click on the names of the exercises below to view the exercise.

1. Setting Healthy Boundaries - Understanding basic commands like "stop"

   
   

   When your toddler wants something they can’t have, start by acknowledging their desire, like saying you understand that they want to touch a vase or play with a toy that someone else is using. Then briefly explain why it isn’t allowed. For example, "it’s too delicate" or "its not your turn yet". Let them know it’s frustrating or hard, so they feel understood and the refusal stings less. Keeping them calm helps them listen, and if they get upset, pause and wait until they settle so you can talk again once their thinking brain is back in control.

2. Choosing to Disobey - Use strategies to discourage disobedient behavior

   
   

   When you need your toddler to complete a task, explain what you expect and split it into small, easy steps. Give one direction at a time and watch for what triggers resistance in your toddler. Maybe your child gets frustrated when they are feeling rushed or they just don't like doing certain activities. Make sure to set clear consequences beforehand and follow through. Give them choices related to the task such as when or where it can be done, but stay firm in the process. This might ease some resistance and make completing tasks easier.

   
   

3. Temper Temper -  Helps your child ward off tantrums

   
   

   When your toddler melts down, try to understand what is upsetting them, whether it is frustration, confusion, or a sensory issue. Name their feelings to help them settle, and offer simple choices or alternatives so that they feel more in control. Stay calm, give them space if they need it, and allow them to release their energy safely. Once they are calm, talk briefly about what happened and how to make things easier next time.

   
   

4. Making Transitions - Encourage task shifting

   
   

   To help your toddler with transitions, it is helpful to give them clear countdowns, like ten minutes, five minutes, and two minutes so that they are aware that they have to transition soon. Use a timer or a small hourglass, since children just can't tell time yet. A transition song can also be a fun way to signal that it is time to move on. If leaving the home is hard, offering a distraction like a toy to bring along, collecting something small from the park, or opening a little surprise in the car can help ease the process.

   
   

5. What Comes Next - Brushing Teeth - Help your child to anticipate the next step while participating in an everyday task.

   
   

   When it comes to familiar daily tasks, ask your toddler to recall each step by asking what comes next. You might start with “It’s time to brush your teeth. Do we take it out of the cabinet, or do we put toothpaste on it? ”and then continue to give them sets of choices. Make sure to keep the steps different enough from each other, so that it is clear which one is the correct answer. Guiding them through these choices helps them practice their routines and think through the sequence of actions on their own.

   
   

6. Stop Saying Don't - Help your child better understand your requests

   
   

   When setting limits, try changing “don’t” statements to positive directions. For example, instead of saying “Don’t run,” you can say “Use your walking feet, please.” Change “Don’t touch” to “We are looking with our eyes right now,” and swap “Stop throwing your food on the floor” with “The food belongs in our bellies.”

More Ways to Support Your Baby's Sleep

Keep Bedtime Predictable:

At this age, your toddler really benefits from rhythm and repetition. A simple, steady routine such as putting on pajamas, reading a story, and having a quiet snuggle helps to signal that it’s time to slow down. Familiar steps give toddlers comfort and make the transition to sleep smoother.

Create a Restful Environment:

Make your child’s sleep space cozy and calm. A dim room, comfortable temperature, and limited noise and distractions can make it easier for them to settle and stay asleep. Small adjustments, like blackout curtains or a soft night-light, can be helpful if bedtime battles continue to happen.

Comfort Them Without Starting New Habits:

Reassurance goes a long way during a sleep regression. Offer hugs, soothing words, or a quick check in if they need you, but try not to introduce brand new routines that you don’t want to continue long-term. When you stop offering something they were used to, it may make it even harder for your toddler to go sleep. Gentle support paired with consistency helps toddlers feel safe without creating habits that are hard to undo later.

Encourage Independence During the Day:

During awake time, give your toddler chances to make small choices and try things by themselves. This includes doing things like asking them to help carry socks to the laundry basket or choosing between two snack options. When kids have healthy outlets to use their energy and be independent during the day, they may feel more settled and cooperative at bedtime.

Prioritize Connection:

Extra playtime, cuddles, or focused attention during the day can ease separation at bedtime. When they feel emotionally secure, winding down at night becomes less overwhelming.

If sleep challenges continue for more than a few weeks, or if you’re feeling unsure about your child’s rest, checking in with a pediatrician or sleep specialist can provide reassurance and extra help. Remember that sleep regressions are a normal part of growing up, and with patience, your toddler’s sleep routine will return to normal.

Alison Macklin | Mom & Founder CEO - Sleep of Mind: Certified Child Sleep Expert, a Certified Hand in Hand Parenting Instructor, and mother from Toronto, Canada

She came up with the idea for Sleep of Mind's reflective infant sleepwear. The one-of-a-kind patent pending design on their swaddles and sleep sacks lets you see your little one's chest rising and falling, giving you peace of mind with a glance at your night vision baby monitor. No wires, batteries, or electronics are needed, as the swaddle design uses the light being reflected from your baby monitor. They believe in good sleep being accessible to all without the need to buy expensive gadgets that also aren’t recommended by the AAP (American Academy of Pediatrics).

See how it works for yourself!