Why Toddlers Wake at Night (And What You Can Do About It)

If you're a parent of a toddler who's suddenly started waking at night, you're not alone. Just when you think you've nailed bedtime, your little one starts calling out at 2 a.m., wide awake and needing you. It's frustrating, exhausting, and confusing.

As a registered nurse and certified sleep consultant at Mellow Midnights, I work with families every week who are dealing with night wakings. The good news is there's usually a reason behind it, and once you understand what's going on, it becomes much easier to help your toddler get back to sleeping peacefully.

In this post, I’ll walk you through the common reasons toddlers wake at night, how to respond, and when it might be time to reach out for extra support.

Why Do Toddlers Wake at Night?

There isn’t one simple answer. Every toddler is different, but here are the most common reasons I see in my work with families.

1. Developmental Changes

Toddlers grow and change fast. Whether it's learning to walk, talk, or use the potty, their brains and bodies are constantly in motion. That mental and physical growth often shows up at night, with more active dreams, lighter sleep, or sudden wake-ups.

If your toddler seems extra busy during the day, you might see more night waking while they work through a developmental leap.

What helps: Stick to a calm, predictable bedtime routine and be patient. These phases usually pass within a couple of weeks.

2. Separation Anxiety

Toddlers are becoming more aware of the world and their place in it. Around 18 to 24 months, separation anxiety often peaks. Your child may wake in the night looking for comfort, unsure where you are or worried that you're gone.

What helps: Lots of cuddles during the day, games like peekaboo to build trust, and a gentle response at night can go a long way. A comfort item like a soft toy or blanket can also help them feel secure.

3. Overtiredness or Not Tired Enough

This is one of the most common causes of sleep issues in toddlers. When your child is too tired, their body releases stress hormones that make it harder to fall and stay asleep. On the other hand, if they’re not tired enough, they may wake up in the night ready to go.

What helps: Take a look at your toddler's nap schedule and bedtime. If bedtime is too late or naps are inconsistent, their body might be out of rhythm. Most toddlers still need one nap a day until about 2.5 or 3 years old, and bedtime between 6:30 and 8:00 pm works well for most.

4. Nightmares and Night Terrors

As toddlers' imaginations grow, so do their dreams. Nightmares are common and can cause your child to wake up scared and crying. Night terrors are different—they often happen in the first half of the night and can look alarming, with screaming or thrashing, but your toddler may not even be fully awake.

What helps: A calm bedtime routine, limited screen time before bed, and plenty of emotional reassurance during the day can reduce both nightmares and night terrors. If they happen often, it may be worth looking into your toddler’s sleep schedule to make sure they’re not overtired.

5. Sleep Associations

If your toddler needs to be rocked, fed, or cuddled to sleep at bedtime, chances are they’ll want the same thing when they wake in the night. This is called a sleep association. It’s very normal, but it can become disruptive if your child can’t fall back asleep without your help.

What helps: Try helping your toddler learn to fall asleep more independently at bedtime. Start slowly and offer support as they learn new sleep habits. At Mellow Midnights, we offer gentle and respectful ways to do this without tears or stress. See my packages page to discover how I can help you.

6. Hunger or Thirst

While most toddlers don’t need to eat overnight, some might genuinely wake up hungry or thirsty, especially if they had a light dinner or a big growth spurt.

What helps: Offer a protein-rich dinner and a small, healthy snack before bed if needed. Keep a water bottle near the bed so they can take a sip if they wake thirsty.

7. Life Changes or Disruptions

Travel, a new sibling, moving house, or even a slight change in routine can cause night waking. Toddlers thrive on consistency and can become unsettled when things feel different or unpredictable.

What helps: Keep routines as steady as possible and offer extra cuddles and reassurance during the day. Toddlers pick up on your energy, so staying calm and consistent can help them feel safe and secure again.

How Many Night Wakings Are Normal?

Most toddlers wake briefly during the night. It’s part of a normal sleep cycle. The key difference is whether they’re able to resettle on their own or need you to intervene each time.

If your toddler:

• Wakes up multiple times every night

• Needs you to rock or feed them back to sleep

• Is cranky during the day

• Or you’re completely exhausted

Then it might be time to reassess their sleep setup or get support. See the packages available here.

How to Help Your Toddler Sleep Better

Here are some gentle and effective strategies that I recommend to families I work with:

Keep a Consistent Routine

Toddlers feel secure when they know what to expect. A familiar bedtime routine can help them wind down and feel ready for sleep. Try including a bath, quiet play, story time, and cuddles.

Look at Sleep Timing

Most toddlers sleep best with a 12-hour overnight sleep window with a daytime nap. Overtiredness and undertiredness are two sides of the same coin, and both can lead to night waking.

Encourage Independent Sleep Skills

If your toddler relies on you to fall asleep at the beginning of the night, they’re more likely to need help during night wake-ups too. Gradually help them learn how to fall asleep without needing as much input from you.

Create a Calm Sleep Environment

Dark, quiet, and cool is best. Blackout curtains, white noise, and a cozy sleep space can help toddlers sleep more soundly through the night.

When to Ask for Help

Sometimes, even with the best intentions and routines, sleep just doesn’t improve. That’s where I come in.

At Mellow Midnights, I offer tailored toddler sleep support that works for your family’s values and lifestyle. Every child is different, and there’s no one-size-fits-all solution. I take the time to understand your child’s personality, your parenting style, and your sleep goals so we can work together on a plan that actually works.

Parents often tell me they feel relieved just having someone to talk things through with. Sleep doesn’t have to be a struggle, and you're not failing if you need a little help.

Final Thoughts

Toddler night waking is common, but that doesn’t mean you have to put up with it long-term. Whether it’s a short phase or something that’s been going on for months, there are always gentle ways to improve your child’s sleep.

If you’re feeling stuck, tired, or just need someone to guide you through, I’d love to help. Visit my packages page to learn more about my sleep support services or book a free discovery call by filling in an enquiry form. I’m here to support you with kindness, clarity, and solutions that make sense for your family.