A 22-month-old needs 11 to 14 hours of total sleep per 24-hour period, including naps. Most toddlers this age get 10 to 12 hours at night and another 1 to 2 hours during a single daytime nap. Both the CDC and the National Sleep Foundation agree on this 11-to-14-hour range for children aged 1 to 2.
What a Typical Day Looks Like
By 22 months, nearly all toddlers have dropped down to one nap per day. That nap usually falls in the early afternoon and lasts about 2 to 3 hours. If your toddler is still sleeping past the 3-hour mark, it’s worth waking them so the nap doesn’t push bedtime too late.
A common schedule looks something like this:
- 7:00 a.m. wake up
- 1:00 p.m. nap (no more than 2 to 3 hours)
- 3:00 p.m. wake from nap
- 7:00 to 7:30 p.m. bedtime
Most toddlers do best with a bedtime between 6:30 and 7:30 p.m. The exact timing depends on when they woke from their nap and how long they can comfortably stay awake. At this age, the stretch between waking from the afternoon nap and going to bed is typically around 4 to 5 hours.
Signs Your Toddler Isn’t Sleeping Enough
Toddlers who are running short on sleep don’t always look “sleepy” in the way adults expect. Instead, they often get more active, not less. You might notice clumsiness, clinginess, crying over small things, constant demands for attention, or sudden fussiness with food they normally eat. Some overtired toddlers become almost wired, bouncing off the walls in a way that looks like extra energy but is actually their body fighting fatigue.
If you’re consistently seeing these behaviors in the late afternoon or if bedtime has turned into a nightly battle, it’s worth counting backward. Add up total nighttime sleep plus nap time. If the number regularly falls below 11 hours, your toddler likely needs an earlier bedtime, a longer nap, or both.
Why Sleep Can Fall Apart Around This Age
Many parents notice a rough patch with sleep somewhere between 22 months and 2 years, sometimes called the 2-year sleep regression. Several things converge at once to make bedtime harder.
Your toddler’s sense of independence is exploding. They want to make decisions, say “no,” and test every boundary available. Language development adds fuel: a child who can now ask for “one more story,” another cup of water, or a trip to the potty has new tools for stalling at bedtime. This isn’t manipulation so much as a toddler practicing their growing ability to influence the world around them.
Physical changes play a role too. Second-year molars typically start coming in between 23 and 33 months, and the discomfort can wake a toddler at night or make it harder to fall asleep. Big life changes, like a new sibling or a move to a toddler bed, can also disrupt routines. If sleep was solid before and suddenly isn’t, one of these triggers is usually the cause, and it’s almost always temporary.
Building a Bedtime Routine That Works
A predictable sequence of events before bed helps a toddler’s brain shift from “go mode” to sleep mode. It doesn’t need to be elaborate. A simple routine might be brushing teeth and changing the diaper around 7:00 p.m., then 10 to 15 minutes of quiet time like reading a book together, followed by getting into bed and saying goodnight by 7:30.
The key is consistency. The same steps in the same order every night give your toddler a clear signal that sleep is coming. At this age, when boundary-testing is at its peak, having a firm endpoint matters. Decide how many books you’ll read or how many songs you’ll sing, and stick with it. Toddlers actually feel more secure when the limits are predictable, even if they protest them in the moment.
Setting Up the Sleep Environment
Room temperature makes a noticeable difference in how well toddlers sleep. Research suggests keeping the room between 68 and 72 degrees Fahrenheit. Anything above 72°F tends to be too warm and can cause restlessness. A dark room helps too, since even small amounts of light can signal the brain to stay alert. Blackout curtains are especially useful in summer when the sun sets well past bedtime.
When to Move to a Toddler Bed
Many parents start thinking about the crib-to-bed transition around age 2, but there’s no rush at 22 months. The crib provides a physical boundary that actually helps many toddlers sleep better. Moving to an open bed too early can make sleep disruptions worse, because your toddler gains the freedom to get up and leave the room.
The main reasons to make the switch are safety-related:
- Your child can pull themselves up and over the crib rail
- They can get a leg on or over the top rail, even if they haven’t fully climbed out yet
- They’ve reached 35 inches tall and the mattress is already at its lowest setting
- They’re working on toilet training and need to get to the bathroom at night
If none of those apply, keeping the crib a while longer is perfectly fine. When you do make the move, add guardrails to prevent falls, anchor any heavy furniture to the wall, and avoid placing the bed under a window. A small, firm pillow is appropriate after age 2, but skip bulky bedding or stuffed animals that could become a suffocation risk.