The Best 30-Month-Old Sleep Schedule To Nail Bedtimes & Naps

Author Image By Paula McLaren - Norland Nurse NNEB RSH •  Updated: 11/29/23 •  Sleep / Sleep Schedules

We all know how important sleep is for young children and as they grow, it can be a challenge to make sure they get the sleep they need. 

But healthy sleep patterns start with a schedule. So, here’s how to get your little one onto a regular 30-month-old sleep schedule with top tricks to make maintaining it as easy as possible.

30-Month-Old Sleep Schedule Featured Image

How Much Should A 2.5-Year-Old Sleep?

Sample 30-Month-Old Sleep Schedule

By 2.5 years old, your little one will easily be sleeping through the night and will have transitioned down to 1 nap in the afternoon on most days.

Here is a sample 30-month-old sleep schedule to give you a guideline for how your little one’s day can flow:

30 Month Old Sleep Schedule Sample

30-Month-Old Nap Schedule

At 30 months old, your child is likely transitioning from two naps a day to one nap a day. During a nap transition, flexibility is key. 

Some days your little one may need to nap and on others, they may not. They may also need a quick cat nap in the late morning or afternoon to get through the day.

Don’t be afraid to wake your little one from a cat nap (they should not be more than 30 minutes long) to ensure your toddler is ready to sleep when bedtime comes around.

Sample Nap Schedule

Here is a sample nap schedule for a 30-month-old with 1 daytime nap:

1 Nap Schedule For 30 Month Old

Here is a sample nap schedule for a 30-month-old with no daytime naps:

No Nap Schedule For 30 Month Old

Again, please note that this is a sample nap schedule for a 30 month old and your child’s sleep needs may vary from those of your friends and family’s children.

How Long Should A 2.5-Year-Old Nap For?

Most 2.5-year-olds will take naps between 1 and 2 hours long. However, as your child gets closer to 3 years of age, they will be able to stay awake for longer periods, which means that it’s easier for them to shorten, resist, or skip naps.

How Many Naps Should A 2.5-Year-Old Take?

Most 2.5-year-olds require one nap that lasts for 1-2 hours after lunch. As they approach 3 years of age, they may be able to get through the day without napping at all on some days and some 3-year-olds may stop napping altogether.

As a rule of thumb if you aim for 6 hours of wake time before naptime your little one is more likely to be ready for sleep.

If your child is showing signs of being tired, such as rubbing their eyes or becoming cranky, it may be time for a nap. It is better to err on the side of caution and allow your child to nap if they need it, rather than forcing them to stay awake to fit the schedule and ultimately becoming overtired.

2.5-Year-Old Bedtime Routine

I am always emphasizing how important a regular and healthy bedtime routine is essential for your child’s sleep. An established and consistent bedtime routine has been proven to improve sleep and reduce nighttime wakings. 

For a 2.5-year-old sleep schedule, your little one’s bedtime routine should consist of:

The entire bedtime routine should start between 6 pm and 6.30 pm and ideally, take no longer than 60 minutes.

What Time Should a 30-Month-Old Go To Bed?

I generally recommend that 2.5-year-olds go to bed between 7:00 PM and 8:00 PM. However, this can vary based on the child’s daily routine, wake-up time, and individual sleep needs. 

If your child skips a nap, offer an earlier bedtime to help limit overtiredness and lengthen nighttime sleep. If they fall asleep late in the day (nod off in the car, for example)… then push bedtime out a bit.

While it depends on the individual child and their sleep routine, anything later than 8.30pm would be considered late for a toddler’s bedtime.

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.

Is There A Sleep Regression At 30 Months?

Yes and no…

Sleep regressions are possible at any age and can be triggered by all sorts of developmental and environmental occurrences.

Whilst sleep regressions are more common at 4 months, 6 months, between 8 and 10 months, 12 months old, and around 18 months old… 

Your 2.5-year-old can still experience a sleep regression especially if there has been a big change in their life such as the arrival of a sibling or if they have started nursery school. 

This is because all that new activity can disrupt their sleep patterns until they settle into their new routine.

So if your 30-month-old’s sleep schedule is disrupted with your child fighting sleep, increased nighttime wakings and restlessness then they are very likely experiencing a short-term sleep regression

Read this post to help you navigate this situation: Sleep Regression: What, Why, Signs & Sanity-Saving Solutions.

30-Month-Old Sleep Schedule Tips

Establishing and maintaining a 30-month-old sleep schedule will make your day much easier to manage because after all… Everything starts and ends with sleep!

Here are some tips to help you create a successful sleep schedule for your little one.

Melissa & Doug Wooden Jigsaw Puzzle Bundle For Kids, Ages 3+

These classic 24-piece wooden puzzles are easy to grasp, lift and fit together to create bright scenes of the ocean, being on safari and walking among dinosaurs! Perfect for a quiet afternoon toddler activity, these puzzles will be a wonderful addition to any toy box.

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My Top Pick
Toddler Night Light Lamp By LICKLIP

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.
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Common 30-Month-Old Sleep Problems

Sleep problems can occur at any age. Here are some of the most common sleep problems for this age group and how to handle them.

Luigi's Safari Animal Magnetic Reward Chart for Kids 🌟

Motivate your little ones with this fantastic magnetic reward chart. This colorful and vibrant chart features adorable safari animals and comes with 18 different chore magnets so you can personalize it to your routines. Fully interactive and adaptable, your bedtimes will never stall again!

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Frequently Asked Questions About 30-Month-Old Sleep Schedules

Looking for more information about 30-month-old sleep schedules? Find answers to the most common questions here.

Q: What time should a 30-month-old go to bed?

A: A 30-month-old should go to bed between 7:00 PM and 8:00 PM. It is important to establish a consistent and recognizable bedtime routine to help your child feel ready for sleep.

Q: Is there a sleep regression at 30 months?

A: Yes, there can be a sleep regression at 30 months. Sleep regressions can occur at any age. During this time, your child may experience disruptions in their sleep patterns and may have trouble falling asleep or staying asleep. Moving from a crib to a bed or nap transitions can trigger a sleep regression. It is important to maintain a consistent sleep schedule to help your child through this phase.

Q: What are some tips for establishing a 30-month-old’s sleep schedule?

A: Some tips for establishing a 30-month-old’s sleep schedule include creating a consistent bedtime routine, setting a regular bedtime and wake-up time, and limiting screen time before bed. It is also important to ensure that your child is getting enough physical activity during the day and having a regular daytime nap or quiet time.

Q: What time should a 30-month-old wake up?

A: 30-month-old should wake up between 6:00 AM and 8:00 AM. It is important to establish a consistent wake-up time to help your child’s body adjust to a regular sleep schedule. Using a toddler alarm clock can help with this.

Q: Is 9 pm too late for toddler bedtime?

A: Yes, 9:00 PM is too late for a toddler’s bedtime. Toddlers require a consistent sleep schedule and should be in bed between 7:00 PM and 8:00 PM to ensure they are getting enough sleep.

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!

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Author Image Bio
Paula McLaren is the founder of Teething to Tantrums and a highly qualified childcare expert with over 40 years of experience as a Norland Nanny. She holds a BA (Hons) in Early Years Development & Learning (0-6 Years) and the prestigious Norland Diploma. Paula has worked as a night nanny, run a successful daycare center in London, and helped raise countless children using her tried and tested developmental and guidance methods.

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