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Expert Reviewed By - Healthy sleep patterns start with a schedule. Here’s how to get your little one onto a regular 3 year old sleep schedule with top tricks to make maintaining it as easy as possible.
How Much Sleep Does A 3 Year Old Need?
Most 3 year olds need between 10-13 hours of sleep in a 24 hour period. Some will still take a 1-hour nap during the day… but many will not depending on their routine and daily activity.
Sample 3 Year Old Sleep Schedule
By 3 years old, your little one will easily be sleeping through the night and will have transitioned down to 1 nap or 1 period of quiet time in the early afternoonon.
Here is a sample 3 year old sleep schedule to give you a guideline for how your little one’s day can flow:
REMEMBER: This 3 year 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 child is getting in 24 hours.
Nap Schedule For 3 Year Old
At 3 years old, your child may not always need a nap but may have to take one on very busy days.
To help you schedule a day for your 3 year old, here are two handy quick references for a 3 year old nap schedule regardless of whether they have a daytime nap or not.
3 Year Old Sleep Schedule With No Naps
Many 3 year olds may have transitioned away from a daytime nap but I would still highly recommend a period of quiet time to allow your little one a chance to recharge their batteries.
3 Year Old Sleep Schedule With 1 Nap
Some 3 year olds will still need a nap after lunch to get through the day and others may alternate between napping and having a quiet time.
How Long Can A 3 Year Old Go Without Sleep?
Most 3 year olds can happily go 11-12 hours without sleeping. However, some will only manage 6-8 hours before needing a short nap.
Bedtime For 3 Year Olds
As always, a regular and healthy bedtime routine is essential to your child’s good night’s sleep as they are proven to improve sleep and reduce nighttime wakings. And for a 3 year old sleep schedule, your little one’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 or two
- Having a drink,
- And finally, settling down to sleep in their bed in a dimly lit room.
The entire bedtime routine should start between 6pm and 6.30pm and ideally, take no longer than 45 minutes.
REMEMBER: The bedtime routine should follow the same steps and be repeated at the same time every evening to ensure your 3 year 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 too!
What Time Should A 3 Year Old Go To Bed?
For a 3 year old sleep schedule, your little one should be in bed with the lights out between 7pm and 7.30pm.
If your 3 year old is taking a regular nap each day you may be able to adjust bedtime to be a little later…
But if no nap is being taken, make sure you get your little one into bed before they become overtired. An overtired 3 year old can be very difficult to settle!
But no matter what… your child should not be in bed any later than 8pm to ensure they get enough sleep to support their brain’s growth and development as well as their physical development.
What Is The Earliest A Toddler Can Go To Bed?
The earliest you should be putting your 3 year old to bed is 6pm. This is to avoid them waking up at a very unsociable hour!
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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Is There A 3 Year Old Sleep Regression?
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 3 year old can still experience a sleep regression especially if they have just started nursery school. All that new activity can disrupt sleep for a while until they settle into their new routine.
So if your 3 year old 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.
3 Year Old Sleep Tips
Establishing and maintaining a 3 year 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 3 year old sleep schedule as simple as possible.
- Get fresh air every day. Fresh and natural light will help to regulate your child’s melatonin levels and circadian rhythm. Taking your little one outside every day for a walk or simply sitting in the garden to play on a blanket will definitely help establish a healthy 3 year old sleep schedule.
- Try to avoid overtiredness. As your toddler becomes more active and is staying awake for longer periods of time 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 the correct amount of daytime sleep or quiet play times and a regular bedtime as a part of their 3 year old sleep schedule.
TOP TIP: Time spent quietly in their bedroom is an ideal way to navigate nap transitions. They may sleep, or they may not, but having a quiet period without sleep is better than being constantly busy and essential for both you and your 3 year old.
- Be consistent with how you treat nighttime waking. If your toddler wakes at night, wait a while to see if they will resettle. If they come to you quickly and quietly resettle them.
- 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 to encourage them to take a favourite cuddly comfort toy to bed with them to keep them company or play some appropriate sleep-settling music or an audiobook.
- Offer a bedtime snack and milky drink. Ensuring they have enough to drink before going to sleep (a milky drink and maybe a banana is ideal) will ensure that hunger or thirst are not the reasons for any nighttime wakings.
- Introduce a night light. Introducing a night light can help alleviate separation anxiety and fear of the dark and help your little one self-settle. Some white noise machines come with built-in night lights but there are some lovely toddler 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 for 3 year olds 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 little ones 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 as part of your 3-year-old sleep schedule. Start the routine at the same time every day and aim to have your child in bed at the same time each evening too.
- Lower the energy at the end of the day. Prepare your toddler for sleep by not letting things get too exciting before bedtime. Keep your interactions calm and low-key with calm activities after teatime.
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.
- Offer simple choices. 3-year-olds like to be independent so offering 2 acceptable choices for books, bath toys, pyjamas etc. throughout the bedtime routine can help things go more smoothly as giving your little one an element of control over their day can help avoid 3-year-old tantrums and bedtime battles.
- No screens AT LEAST 1 hour before bed. At this age, you may be tempted to let your little one 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 instead.
Possibly the most comprehensive wooden block set ever created!
This beautiful and brilliantly designed wood block set promotes spatial, language, and problem-solving skills through bright and solid wood building blocks, planks, shapes, people, magnetic wheels and dowels with a toggle string. All are safely kept in a wooden storage box and a cotton drawstring bag for storage at the end of a busy day!
Common 3 Year Old Sleep Problems
The most common sleep problems that your toddler may encounter when establishing and maintaining a 3 year old sleep schedule are:
- Restless settling because they are hyper from the day’s activities or lack of physical activity.
- Fighting sleep because they’re overtired due to insufficient quiet or nap times.
- Delaying tactics to keep you around as long as possible.
- Crying when you leave due to separation anxiety.
- Nighttime wakings because they are thirsty or hungry or cannot self-settle back to sleep.
- Nightmares or night terrors prevent your child from sleeping peacefully and can impact their ability to fall back asleep alone.
- Constant getting out of bed. If you have recently moved your little one from a crib to a bed they may be struggling to stay there.
- Early morning waking because they are more aware of the light and sounds that surround them or because they went to bed too early.
- Experiencing a sleep regression.
TOP TIP: To help with early morning waking try a toddler alarm clock like this one to help your toddler know when it is time to get up and when they should stay in bed.
Frequently Asked Questions About 3 Year Old Sleep Schedules
Looking for more information about 3 year old sleep schedules? Find answers to the most common questions here.
Are 3 Year Olds Supposed To Nap?
3-year-olds should always have the opportunity to nap by offering them quiet time to help recharge their batteries for the afternoon and promote healthy cognitive function.
However, the truth is… napping and sleep requirements will vary greatly from child to child at this age.
Can You Sleep Train A 3 Year Old?
Yes, you can sleep train a 3 year old. I prefer the Gradual Retreat Method and the “I’ll Be Back” Method.
How Much Nighttime Sleep Is Appropriate For A 3 Year Old?
3 year olds will sleep anywhere between 10-12 hours at night.
Why Is My 3 Year Old Sleeping So Much?
If your 3 year old has just started nursery school or has been unwell, they may need extra sleep for a while as they adjust to their new routine. Some may return to needing a daytime nap for a while.
Is 9pm Too Late For 3 Year Old Bedtime?
Yes, a 9pm bedtime is too late for a 3 year old. I would always aim for a bedtime no later than 8pm for this age group and ideally, it should be 7pm to ensure that they get enough nighttime sleep to prevent any developmental and cognitive problems from developing.
TOP TIP: The occasional late night at the weekend will not do any harm as long as they are able to sleep later the next day or take a daytime nap to catch up on any lost sleep.
How Long After A Nap Can My 3 Year Old Go To Bed?
3 year olds will normally need around 5½ to 6 hours of awake time before they are ready to sleep again. So if your little one had napped from 12.30-1.30pm they should be ready for bed by 7-7.30pm.
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.
- Are you looking for personalized guidance to navigate the challenges of parenting? My 1-on-1 Consultations offer tailored strategies and actionable advice to help you support your child's growth and well-being with confidence.
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
