Just How Do You Tame Toddler Sleep?
When you prioritize your well-being, you’re better equipped to handle the ups and downs of parenting.
Parenting toddlers is a unique blend of joy, exhaustion, and the occasional tear-inducing moment. If you’re in the thick of it, you’re likely no stranger to the sleep challenges this age can bring—split nights, regressions, bedtime battles, and the overwhelming feeling of “what am I doing wrong?”
In Season 5 Episode 8 of the Sleep Is My Waking Passion podcast, we dove deep into this topic, revisiting some insights from a toddler sleep expert, Jemma Munford, who has spent years refining her approach to help parents navigate this tricky developmental stage. If you’re feeling stuck or simply looking for new strategies to tackle toddler sleep, you’re in the right place.
Shifting Focus: From Sleep Training to Parent Training
One of the most refreshing takeaways from this discussion was the idea that toddler sleep solutions aren’t just about training children—they’re about guiding and empowering parents. It’s not about rigid methods or one-size-fits-all solutions; it’s about adjusting expectations, understanding your child’s needs, and finding sustainable strategies that work for your family.
This shift in mindset is liberating. Instead of feeling like a failure for every rough night, it reminds parents that toddlerhood is a season of rapid change. From nap transitions to developmental leaps like walking, talking, and potty training, this stage is packed with challenges that naturally impact sleep. The key is learning how to adapt alongside your little one.
The DNA Method: A Gentle, Logical Approach to Toddler Sleep
One practical framework shared during the episode is the DNA method. This simple, step-by-step approach ensures that changes are manageable for parents while addressing the core issues impacting sleep. Here’s a breakdown:
Daytime (D):
Start by assessing daytime routines. Are naps appropriately timed? Is your toddler getting enough sleep pressure (physical and mental stimulation) to prepare for restful nights?
Consider sensory needs—some toddlers thrive with lots of physical activity, while others might benefit from calmer, more structured days.
Nighttime (N):
Build an effective bedtime routine. Sometimes, even small tweaks like changing the order of activities can make a world of difference. For example, bathing too close to bedtime can overstimulate toddlers, so moving it earlier in the evening might help.
Focus on connection. If your toddler is in daycare or you’re working during the day, dedicating intentional time to reconnect before bed can ease transitions and improve nighttime behavior.
Associations (A):
Gradually address sleep associations like feeding or rocking to sleep. While there’s nothing wrong with these methods if they work for you, many parents find them harder to sustain as their toddlers grow. The DNA method suggests tackling this only after daytime routines and bedtime structures are solid.
By addressing these elements in order, parents often see quick wins early on, building confidence for tackling more challenging issues later.
It’s Not Just About the Kids—Parents Matter Too
One of the most overlooked aspects of toddler sleep challenges is the toll it takes on parents. Sleep deprivation, combined with the endless to-do list of modern life, can leave even the most patient caregiver feeling overwhelmed. That’s why prioritizing self-care is a crucial part of the equation.
Some universal self-care tips shared in the episode include:
Give yourself permission to pause. If you have 10 minutes to spare, resist the urge to tackle chores. Instead, sit down, have a cup of tea, or simply breathe.
Don’t go into bedtime hungry. Meeting your basic needs, like eating a meal before starting the bedtime routine, can make you calmer and more patient with your child.
Incorporate movement. Whether it’s a family walk, dancing to your favorite playlist, or some light stretching, physical activity helps release stress and resets your mood.
Set boundaries with your devices. Limit doom scrolling by setting an alarm or creating “phone-free” zones in your day.
The bottom line? Taking care of yourself isn’t selfish—it’s essential. When you prioritize your well-being, you’re better equipped to handle the ups and downs of parenting.
Toddlerhood: A Lesson in Slowing Down
Perhaps the most poignant insight from this discussion was the reminder that toddlers can teach us to slow down. Their curiosity about the world—whether it’s marveling at a rainbow in a puddle or a spider on a walk—forces us to pause and see life through their eyes. Embracing this slower pace not only strengthens our connection with our children but also helps us find joy in the little things we might otherwise overlook.
If you’re feeling overwhelmed by toddler sleep challenges, remember this: You don’t have to do it alone. There are resources and experts ready to guide you through this stage, offering practical solutions and much-needed reassurance.
Consider exploring toddler sleep coaching programs that provide ongoing guidance and community for parents. If you would like to connect with Jemma for a more personalized support, you can find her at: blissedoutbabies.co.uk/group-sleep-coaching
Parenting toddlers is hard work, but with the right tools and mindset, better sleep—for everyone—really is possible.
What other topics would you like to learn about? Leave a comment
For more sleep tips, advice, and solutions, sign up for my monthly newsletter below, where we help you get the rest you deserve!
