The Ideal 16 Month Old Sleep Schedule
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In this article, I’ll provide a sample daily sleep schedule for a 16 month old. I will also include tips for how to incorporate this schedule into your toddler’s routine. Also, we will go over common sleep challenges that can affect your little one’s sleep at this age. I will share what has been effective for me personally as a mom of four great sleepers and also what I use with my clients as a pediatric sleep consultant. As you’ve surely already learned by now, your little one’s sleep can change as they get older. Having a plan and a daily schedule can help make sure your toddler gets enough rest. It can also provide predictability for your day. This is especially helpful with notoriously unpredictable toddlers who suddenly have strong opinions and are very curious about the world around them.
16 month old sleep schedule
typical 16 month old sleep needs
It’s helpful to know what to expect for a 16 month old baby based on their age and development. These sleep needs are age-appropriate and based on your little one’s development at 16 months, and they provide the foundation for the schedule provided below.
16 month olds typically need about 13 to 13.5 hours of sleep in a 24 hour period. This includes both naps and overnight sleep.
Most 16 month olds sleep between 11 and 12 hours overnight by this age.
By now, your toddler has likely dropped their 2nd nap and is down to one longer nap each day. Most toddlers at 16 months take their nap near midday to split up the time between morning wake time and bedtime.
The maximum wake time for a 16 month old between periods of sleep is 5 to 6.5 hours. If they are awake for longer than this they are more likely to become overtired.
16 month old sleep schedule
Below is what a typical daily sleep schedule might look like for a 16 month old. It’s helpful to know that this can vary depending on your individual family’s preferences and other commitments. It is very easy to customize this to fit your family. You can adjust the morning wake up time and bed time based on the needs of other family members or work schedules. This will allow you to find a schedule that works for everyone. We’ll go over that more below the schedule.
6:30am - morning wake up
12:00pm - nap (~2 hours)
7:00pm - bed time
How to implement your 16 month old nap schedule
First, customize this sleep schedule for your toddler by deciding the morning wake up time. This is the time you want baby to start their day. The morning wake up time is the first building block of the schedule. You can then build the rest of the daily plan from there. Different families’ schedules might look very different depending on work schedules, sibling activities, or personal preferences.
Once the morning wake time is decided, you should select a bed time that is 12 to 12.5 hours after the morning wake time. This will be bed time.
Lastly, choose a target nap time for the one nap. Your 16 month old’s nap will be approximately 1.5 to 2 hours in length. The nap timing should be five to six and a half hours after the morning wake time. It should end no later than six hours before bedtime. Once again, make sure that it aligns well with your family’s schedule as best as possible. You will want to keep the nap time as consistent as possible each day.
A bedtime routine can really improve toddler sleep. Falling asleep at bedtime can be quick and easy with the right approach. Even a simple bedtime routine can improve nighttime sleep for your little one. Here is an example bedtime routine for a 16 month old.
brush teeth
diaper change
pajamas on
sleep sack on
read a few books
sing a song
turn on sound machine
lay in crib
lights out
While your toddler adjusts to the new schedule, be sure to monitor your little one for tired cues as you near time for nap and bedtime. Like babies, toddlers are more likely to have a long, restful sleep when they are most ready for sleep. They may have more trouble sleeping if they are overtired. Look for signs of sleepiness such as rubbing eyes, less frequent eye contact, and increased fussing or tantrums. These can all indicate that your baby is tired. While having a daily sleep schedule is something I personally have for my own family and recommend to all of my clients, it’s also important to be able to recognize your little one’s needs so that you can always be responsive to them first and foremost.
Keep in mind that life happens! Some parents who want a daily schedule for their toddler’s sleep may get stressed if they get off schedule. Your child is not a robot. Rather, they are a living, breathing, perfectly imperfect human. They don’t always know or care what the clock says. I recommend a healthy sense of flexibility and knowing that the schedule may not be perfect each day. Having a sleep schedule should improve your life by making it more predictable and providing a plan. It should not become a source of extra stress or frustration. If your plan has to change for a few days, you and your baby will quickly be able to fall back into the schedule without issue.
common sleep challenges at 16 months old
They Never Stop Moving - your little one is quite the mover at 16 months thanks to some rapid gross motor development. Whether your 16 month old is already walking or whether they have yet to take their first independent steps, they’re definitely on the move! Toddlers at 16 months don’t stay still for long and switch frequently between crawling, cruising, climbing stairs, walking, or a combination of these. Your little one has probably also mastered pulling themselves up on their crib slats. This can become a fun game for them when they are supposed to be sleeping. Because toddlers are eager to practice their new skills, becoming more mobile can definitely impact how quickly they go to sleep once they are in their crib. This makes looking for signs of sleepiness and sticking to an age-appropriate sleep schedule a winning combination rather than “just winging it”.
Separation Anxiety - around this time, your little one goes through more major emotional development. They may become fearful from being separated from their parents or caregivers. Sleep can also be impacted by this developmental milestone because some toddlers suddenly become afraid or anxious when they are alone in their room. This can happen either at nap time or at bed time. Once again, you should look for signs of tiredness to ensure you’re putting your toddler down when they are most ready for sleep. 16 months is also a great time to introduce a “lovey” to bring them security and comfort.
Wishing you and your little ones sweet dreams!
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