If you're reading this at 2 AM while your almost-2-year-old is hosting their own personal dance party in the crib, you're not alone. Sleep challenges at 22 months are incredibly common, and here's the reassuring truth: your little one's sleep patterns are still developing, and you absolutely have the power to guide them toward better rest.

The beauty of this age? Your toddler is becoming more predictable while still being wonderfully flexible. With the right understanding of their sleep needs and a few science-backed strategies, you can create a routine that works for your whole family.

Editor's Note

For children who were born early, we go by their adjusted age for sleep development. Each child is unique, and sleep needs vary. The following information is a guide - don’t worry about meeting exact totals.

Understanding Sleep Needs For Your 22 Month Old

Your 22 month old's sleep requirements are beautifully unique, but here's what the average sleep needs are at this age:

Total Sleep Needed: 11 - 14 hours in a 24-hour period

Nighttime Sleep: 10 - 12 hours

Daytime Sleep: 1 - 3 hours (usually one nap)

What makes this age special? Your toddler's brain is experiencing incredible growth spurts, processing language explosions, and developing emotional regulation skills. Sleep isn't just rest - it's when all this amazing development gets consolidated.

Some children naturally need more or less sleep than the average. Trust your instincts about your child's individual needs while using these guidelines as your starting point.

Wake Windows For 22 Month Olds

Wake windows are your secret weapon for timing sleep perfectly. At 22 months, your little one can typically handle being awake for 5 - 6 hours between their nap and bedtime, and 5 - 6 hours from wake-up to nap time.

Why Wake Windows Matter: The science is fascinating - your child's body produces sleep hormones (like melatonin) in predictable cycles. Hit the window just right, and bedtime becomes smoother. Miss it, and you might find yourself dealing with an overtired, wired toddler who fights sleep despite being exhausted.

Signs You've Hit the Sweet Spot:

• Your child settles relatively easily for sleep
• They're tired but not melting down
• You're seeing those sleepy cues without full-blown crankiness

Red Flags You've Missed the Window:

• Hyperactivity or "second wind" behavior
• Increased meltdowns or emotional dysregulation
• Fighting sleep despite obvious tiredness

Sample Sleep Schedule For 22 Month Olds

Here's a flexible framework that works beautifully for many 22 month olds. Remember - this is your starting point, not your rulebook:

7:00 AM - Wake Up & Morning Routine

Start the day with natural light exposure (even through windows on cloudy days). This helps set your child's internal clock.

12:00 - 12:30 PM - Nap Time

Aim for a 1 - 3 hour nap. Most children this age are solidly on one nap, usually falling right in the middle of their day.

3:00 - 3:30 PM - Nap Wake Up

If your child naps longer than 3 hours or wakes after 4 PM, you might need to gently wake them to protect nighttime sleep.

7:00 - 8:00 PM - Bedtime

This gives you that crucial 5 - 6 hour wake window from nap to bedtime.

Flexibility is Key: Some families do better with an earlier or later schedule. A 6:30 AM wake-up might mean an 11:30 AM nap and 6:30 PM bedtime. The wake windows matter more than the exact clock times.

Weekend Reality: It's perfectly okay if your schedule shifts slightly on weekends. Consistency matters more than perfection.

Top Tips for Better Sleep For Your 22 Month Old

Create a Predictable Bedtime Routine (30 - 45 minutes) Your toddler's brain thrives on predictability. A consistent sequence signals that sleep is coming, helping their body prepare physiologically.

Sample Routine:

• Bath or quiet play
• Pajamas and diaper change
• Story time (2 - 3 books maximum)
• Snuggles and perhaps a lullaby
• Into the crib, awake but drowsy

Optimize the Sleep Environment

• Temperature: 68 - 72°F is ideal
• Darkness: Blackout curtains or shades work wonders
• White noise: Consistent background sound can mask household noises
• Comfort objects: A special lovey or small stuffed animal can provide security

Watch Your Energy: Here's something amazing: your calm, confident energy directly impacts your child's ability to settle. If you're stressed about bedtime, they feel it. Take a few deep breaths before starting your routine.

Handle Night Wakings Consistently: Most 22 month olds can sleep through the night, but brief wakings are normal. Keep interactions brief, boring, and consistent with your overall sleep approach.

Timing is Everything: Pay attention to your child's natural sleepy cues rather than fighting against them. Yawning, rubbing eyes, and becoming less active are your green lights for sleep.

Can I Sleep Train My 22 Month Old?

Absolutely! At 22 months, your child has the developmental capacity for sleep training, and many families find this age particularly responsive to gentle methods.

What Makes This Age Great for Sleep Training:

• Better communication skills mean you can explain changes
• A more mature nervous system handles routine changes better
• Increased capacity for self-soothing
• Strong enough attachment to feel secure during transitions

Gentle Approaches That Work Well: The Check-In Method: Put your child down awake, then check in at timed intervals if they protest, offering brief comfort without picking them up.

The Chair Method: Gradually move your presence further from the crib over several nights until you're outside the room.

Pick-Up-Put-Down: For sensitive children, this involves picking up when they cry, soothing until calm, then putting them back down awake.

Important Considerations:

• Choose a time when your family can be consistent for at least a week
• Make sure your child is healthy and not going through major transitions
• Have realistic expectations - most children take 3 - 7 nights to adjust to new routines

You Don't Have to Sleep Train: Some families prefer to continue with more hands-on approaches, and that's perfectly valid. Trust your instincts about what feels right for your family.

22 Month Old Sleep Schedule Frequently Asked Questions

Q: My 22 month old suddenly started waking up at night again. What's happening?

A: Sleep regressions are common around this age due to developmental leaps, language explosions, or routine changes. Stick to your consistent approach while being patient - most regressions resolve within 2 - 4 weeks.

Q: Should I drop the nap if bedtime is becoming difficult?

A: Most 22 month olds still need their nap! Try shortening it or moving it earlier rather than dropping it completely. If your child naps past 3:30 PM, that might be impacting bedtime.

Q: How do I handle early morning wake-ups?

A: Anything before 6 AM is considered early. Try pushing bedtime later by 15 - 30 minutes, ensuring the room stays dark until your desired wake time, and avoiding rushing in immediately when they wake.

Q: My toddler fights the crib but seems too young for a toddler bed. What should I do?

A: Most sleep experts recommend waiting until closer to 3 years old for the transition to a toddler bed, unless your child is climbing out consistently. Try addressing the resistance with consistent routines first.

Q: Is it normal for my 22 month old to talk or sing in their crib before falling asleep?

A: Absolutely! This self-soothing behavior is actually wonderful and shows developing independence. As long as they eventually settle and aren't crying, let them process their day.

Q: How long should I let my child cry during sleep training?

A: This depends on your chosen method and comfort level. Many gentle approaches limit crying to 10 - 15 minutes with check-ins, while others focus on minimizing tears altogether. Choose an approach that feels sustainable for your family.

Conclusion

Remember, you're not just managing sleep - you're teaching your child a life skill that will benefit them forever. Every night of consistency, every patient moment during transitions, and every time you trust your instincts, you're building the foundation for healthy sleep habits.

The beautiful truth about parenting a 22 month old? They're incredibly resilient and adaptable. Changes that feel overwhelming to you might be easier for them than you expect. Trust the process, trust your child's ability to learn, and most importantly, trust yourself.