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Expert Reviewed By - Healthy sleep patterns start with a schedule. Here’s how to get your baby onto a regular 16 month old sleep schedule with top tricks to make maintaining it as easy as possible.
How Much Should A 16 Month Old Sleep?
Your 16 month old should have between 12 to 14 hours of sleep in a 24 hour period. This will consist of 10-12 hours taken at night and the remaining hours taken over 1 to 2 daytime naps.
Sample 16 Month Old Sleep Schedule
By 16 months old, your little one will be sleeping through the night and having between 1 and 2 naps a day (depending on how busy their day has been).
Here is a sample 16 month old sleep schedule to give you a guideline for how your little one’s day can flow regardless of whether they take 1 or 2 naps:
REMEMBER: This 16 month old sleep schedule is only a guideline and will differ from child to child. The most important thing to focus on is how much sleep your little one requires in 24 hours and work from there.
Nap Schedule For 16 Month Old
You may find that by 16 months old, your child may struggle to settle for their morning nap, but will happily take a longer afternoon nap.
This is the start of a 16 month old nap transition.
Not every child will go through this yet and many 16 month old children will still require 2 naps a day for now.
Here are two handy quick references for a 16 month old nap schedule to help you visualise your child’s daytime sleep habits regardless of whether they have 1 or 2 daytime naps:
1 Nap Schedule For 16 Month Old Sleep Schedule
2 Nap Schedule For 16 Month Old Sleep Schedule
How Long Should A 16 Month Old Nap?
A 16 month old sleep schedule will still require around 2 hours of nap time during the day.
I would not recommend letting your child sleep for longer than 2 hours in the afternoon as this may affect your child’s ability to fall asleep at bedtime.
How Many Naps Should A 16 Month Old Have?
Most 16 month olds will still be taking 2 naps a day but some will have dropped their morning nap and will only have one longer afternoon nap.
How Long Should A 16 Month Old Be Awake Between Naps?
Your 16 month old is now able to stay awake for longer periods of time… happily managing to stay awake for 4 hours between naps. This is why 2 naps per day are better than one.
TOP TIP: If your little one is continually resisting nap time try lengthening the wake window between naps before considering dropping a nap. Also, remember that during a nap transition your toddler may need to nap twice on some days but only once on others depending on how well they have slept at night and how busy their day has been.
Bedtime For 16 Month Old Sleep Schedule
As always, a regular and healthy bedtime routine is essential to your baby’s good night’s sleep as they are proven to improve sleep and reduce nighttime wakings. And for a 16 month old sleep schedule, your baby’s bedtime routine will consist of:
- Having a calm dinner time,
- Followed by a warm and calm bath,
- Cosying up together with a suitable book,
- Having a drink,
- And finally, settling down to sleep in their crib in a dimly lit room.
The entire bedtime routine should start between 6pm and 6.30pm and ideally, take no longer than 30 minutes.
REMEMBER: The bedtime routine should follow the same steps and be repeated at the same time every evening to ensure your 16 month old can recognise the signs that bedtime is coming to help them settle and fall asleep more easily. You can use a bedtime routine chart to help your little one know what’s coming up.
What Time Should A 16 Month Old Go To Bed?
For a 16 month old sleep schedule, your little one should be in bed with the lights out by 7pm.
If you want to adjust your schedule to make bedtime a little later you must change your daily nap times accordingly.
But no matter what… your child should not be in bed any later than 8pm to ensure your toddler gets enough sleep to support their brain’s growth and development as well as their physical development.
Looking to get your little one to sleep quickly and effortlessly? Check out my Bedtime and Nap Cheat Sheet and master the art of making daytime naps and bedtimes as seamless as possible.
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Laura Williams "This is a life saver! I'm so glad I downloaded your bedtime & nap cheat sheet. My little one actually asked me to put him to bed last night! Unbelievable! Thank you so much!"
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16 Month Old Sleep Tips
Establishing and maintaining a 16 month old sleep schedule will make your day much easier to manage because after all… Everything starts and ends with sleep!
Here are some of my top sleep tips to make creating and maintaining a 16 month old sleep schedule as simple as possible:
- Get some fresh air every day. Fresh and natural light will help to regulate your baby’s melatonin levels and circadian rhythm. Taking your baby outside every day for a walk or simply sitting in the garden to play on a blanket will definitely help establish a healthy 16 month old sleep schedule.
- Try to avoid overtiredness. As your baby becomes more active and stays awake for longer periods of time to explore and investigate their world it is very easy for them to become overtired, resulting in them fighting sleep. So, watch for sleep cues and ensure your little one has timely daytime naps and a regular bedtime as a part of their 16 month old sleep schedule.
TOP TIP: Time spent lying awake in their crib is an ideal way to navigate nap transitions. Your child may or may not sleep… but having a quiet period without sleep is still restful and recuperating.
- Encourage falling to sleep independently. If you have not done so already then encouraging your little one to fall asleep independently is now essential. Being able to fall asleep alone will help with bedtime settling and nighttime waking. If your little one is struggling, try introducing a cuddly comfort toy or a favourite blanket to keep them company or play some sleep-settling music.
The calming music and sounds combined with the super-soft fabric and rhythmic breathing motion of this otter-ly cuddly pal will help soothe and comfort your little one, at home or wherever you go. Plus, it's even machine washable for when the inevitable spillages and floor drops happen!
- Be consistent with how you treat nighttime waking. As your 16 month old baby is now on a well-established solid diet with 3 meals a day, they do not require feeding at night. Therefore, if your baby wakes at night, wait a while to see if they will resettle and if necessary, go and comfort them without picking them up or talking.
- They may be thirsty? You should also consider that your baby may be thirsty at night. If your baby will not settle, try offering water to drink rather than giving a milk feed. If you haven’t done so already, now is also a good time to transition from baby bottles to cups too.
- Introduce a night light. Introducing a night light can alleviate separation anxiety and help your little one to self-settle. Some white noise machines come with built-in night lights but there are also some lovely night lights out there that can also project onto the ceiling, like this one:
Finding the right night light for your child can be quite a task. You want something safe, comforting, and practical. The Cozy Starry Night Light ticks these boxes, with eye-friendly warm lighting and an easy-to-use dimmer.
Its gentle glow makes it the best night light for feeding baby, diaper changes, or comforting your little one back to sleep.
As your baby grows the Cozy Starry Night Light's starry sky projection can provide comfort and gentle quiet time stimulation. Its soft lighting ensures a dreamy, peaceful environment, supporting your baby’s natural sleep cycle.
It really is a fantastic nightlight (at a very reasonable price!)
- Eye-friendly warm lighting with adjustable brightness.
- Includes a timer function for convenience.
- Projects a starry sky that is soothing for little ones.
- Rechargeable battery, so it's very portable.
- A USB adapter is not included for charging.
- The star projector is static without motion (however, this is ideal for very young babies and toddlers).
- Battery life varies based on the brightness settings.
- Offer something to play with when your little one wakes early. If your little one is waking early and does not want to go back to sleep keep some toys and books nearby that you can give them to play with while you return to bed for a while. This is a great habit to get into and encourages your child to play independently when they wake up as they grow.
- Have a regular bedtime routine. I cannot emphasise how important it is to have a consistent bedtime routine for a successful 16 month old sleep schedule. Start the routine at the same time every day and aim to have your baby in bed at the same time each evening.
- Lower the energy at the end of the day. By 16 months old, your child is more aware of what is going on around them and can be more easily distracted… So prepare your baby for sleep by not letting things get too exciting before bedtime. Keep your interactions calm and low-key.
- No screens AT LEAST 1 hour before bed. Now your baby is a little older you may be tempted to let them play with a screen device. My advice would be to not let this happen at such a young age… BUT if you do decide for your little one to have screen time they should not be on it at least 1 hour before bed as the blue light emitted from screens is proven to disrupt your child’s ability to sleep. Complete simple games with wooden toys or read books together before bed instead.
Scandiborn does quite a few stacking toys all of which are great but I especially like this one and like the fact that it has a bendable stacking stick to make it easier and safer to use.
Common 16 Month Old Sleep Problems
The most common sleep problems that your baby may encounter when establishing and maintaining a 16 month old sleep schedule are:
- Experiencing an early 18 month sleep regression.
- Early morning waking because they are more aware of the light and sounds that surround them or because they went to bed early.
- Restless settling because they are hyper from the day’s activities or suffering from teething pain as their molars begin to erupt.
- Fighting sleep because they’re overtired due to the increase in physical activity.
- Crying when away from you due to separation anxiety.
- They are fighting naps and sleep because they’re going through a nap transition.
- Nighttime wakings because they are thirsty or cannot self-settle back to sleep.
Frequently Asked Questions About A 16 Month Old Sleep Schedule
Looking for more help with creating your baby’s 16 month sleep schedule? Find answers to the most common questions here.
Is There a 16 Month Sleep Regression?
Yes and no…
Sleep regressions are possible at any age and can be triggered by all sorts of developmental and environmental occurrences.
Sleep regressions are more common at 4 months, 6 months, between 8 and 10 months, 12 months old and around 18 months old.
But if your 16 month old sleep schedule is disrupted with them fighting sleep, increased nighttime wakings and restlessness then they are very likely experiencing a short-term sleep regression.
Read these posts to help you navigate this situation:
What Time Should A 16 Month Old Wake Up?
If your 16 month old is going to sleep by 7pm, they should wake anywhere between 6am to 7am the following morning. 16 month olds typically sleep for 10 to 12 hours at night.
How Do I Get My 16 Month Old To Stop Waking In The Night?
If your 16 month old is still waking at night there are a few things that may be affecting their ability to sleep through:
- Tweak your nap schedule. Have quiet time in replacement of the morning nap to avoid overtiredness and be prepared to wake your little one from an afternoon nap so that they don’t sleep too much before bed. They should not be napping for more than 2 hours in the afternoon.
- Offer a bedtime snack and milky drink. While your baby should not be waking for feeds in the night at this age they may wake up because they’re hungry or thirsty. Ensuring they have enough to drink before bedtime and maybe a banana to ensure that your little one has a full tummy before bed.
- Delay bedtime. Try moving bedtime out in 15-minute increments to see if a slightly later bedtime helps your little one sleep better. However, remember that bedtime should not be any later than 8pm.
- Offer healthy sleep support such as a favourite toy or blanket to cuddle, and a nightlight and ensure their room is the correct temperature and that they’re wearing seasonally appropriate sleepwear as being too hot can negatively impact sleep.
- Break bad habits. If you have tried all of the above and your 16 month old still wakes up at night, then it may just be a bad habit. Try not to rush to their side too quickly at night to give them a chance to re-settle by themselves.
Sleep Schedules Further Reading
Here are some more sleep schedules to help you get the most out of helping your little one sleep as best they can.
After all…
Sleep breeds sleep!
- Newborn Sleep Schedule
- 1 Month Old Sleep Schedule
- 2 Month Old Sleep Schedule
- 3 Month Old Sleep Schedule
- 4 Month Old Sleep Schedule
- 5 Month Old Sleep Schedule
- 6 Month Old Sleep Schedule
- 7 Month Old Sleep Schedule
- 8 Month Old Sleep Schedule
- 9 Month Old Sleep Schedule
- 10 Month Old Sleep Schedule
- 11 Month Old Sleep Schedule
- 12 Month Old Sleep Schedule
- 13 Month Old Sleep Schedule
- 14 Month Old Sleep Schedule
- 15 Month Old Sleep Schedule
- 16 Month Old Sleep Schedule
- 17 Month Old Sleep Schedule
- 18 Month Old Sleep Schedule
- 19 Month Old Sleep Schedule
- 20 Month Old Sleep Schedule
- 21 Month Old Sleep Schedule
- 22 Month Old Sleep Schedule
- 23 Month Old Sleep Schedule
- 2 Year Old Sleep Schedule
- 30 Month Old Sleep Schedule
- 3 Year Old Sleep Schedule
Need More Parenting Help?
- Download our FREE Perfect Sleep Cheat Sheet. It’s a free, easy-to-use and proven formula designed for parents of 0-5 year olds to master the art of consistently undisturbed and restful sleep without the yelling, nagging or exhausting long-winded evenings.
- Check out our Parenting Toolbox. You’ll get access to expertly-chosen products that you can guarantee are the best for your little one and your wallet.
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A bedtime & nap cheat sheet so good your little one will ask you to put them to bed...
Laura Williams "This is a life saver! I'm so glad I downloaded your bedtime & nap cheat sheet. My little one actually asked me to put him to bed last night! Unbelievable! Thank you so much!"
Click Here For The FREE Cheat Sheet
