21 Month Old Sleep Schedule

Last Updated on July 6, 2023

chelsey borson baby sleep consultant
Chelsey Borson
Certified Baby Sleep Consultant
toddler in bed with 21 month old sleep schedule text overlay

Get ready to dive into the wonderful world of a 21-month-old's sleep schedule with Luna Leaps by your side. We're passionate about helping you and your little one achieve peaceful nights and rejuvenating rest. As your curious toddler embarks on new adventures, we understand the importance of providing them with the quality sleep they need.

With our team of friendly experts who have extensive knowledge and experience, we'll guide you in creating a balanced routine that ensures sufficient rest for both you and your little one.

What is a Sample 21 Month Old Sleep Schedule?

Creating a structured sleep schedule can make a big difference in your 21-month-old's sleep routine. At this stage, many children transition to having one afternoon nap.

Here's a sample sleep schedule for a 21-month-old following a 1-nap schedule:

sample 21 month old sleep schedule by luna leaps
7:00 AMWake up and have breakfast
12:30 PMLunch time
1:00 PMNap time
3:00 PMPlay time
6:00 PMDinner time
7:30 PMBedtime routine
8:00 PMBedtime
Sample 21 Month Old Sleep Schedule with Naps and Wake Windows

Remember, every child is different, so feel free to adjust the schedule to suit your little one's needs. Pay attention to their sleepiness and behavior cues to determine the ideal nap time and duration. Keep the nap and bedtime routines consistent and soothing, creating a calm atmosphere for your child's sleep.

What are Wake Windows for a 21 Month Old?

Wake windows play a big role in your 21-month-old's sleep schedule. They're basically the amount of time your little one can comfortably stay awake before needing a nap or bedtime.

At this age, most kids can go about 5-6 hours between sleep periods. By finding the right wake window for your cutie, you'll help them get the sleep they need to be happy and energized throughout the day.

What is a Nap Schedule 21 Month Old?

Nap schedules for 21-month-olds can vary, but many children are ready to transition to one nap per day. This single nap is usually scheduled in the afternoon, typically after lunchtime.

The duration of the nap can range from 1.5 to 3 hours, depending on your child's individual needs. However, it's important to note that every child is unique, so adjustments may be needed as they continue to grow and develop.

21 Month Old Baby Sleep Schedule & Sleep Training FAQ

We understand that navigating your little one's sleep can be both exciting and challenging. That's why we've compiled a list of commonly asked questions to address your concerns and provide you with valuable insights and tips. From nap time to bedtime routines, we've got you covered.

How many hours of sleep does my 21-month-old need in a day?

On average, a 21-month-old needs about 11 to 14 hours of sleep in a 24-hour period. This includes both nighttime sleep and daytime naps. However, every child is unique, and individual sleep needs may vary. Pay attention to your little one's cues and behavior to determine if they are getting enough restful sleep. If your child seems alert, happy, and energetic during the day, they are likely getting sufficient sleep.

Should my 21-month-old still be taking two naps or transitioning to one nap?

At 21 months old, many children are ready to transition from two naps to one nap if they haven't transitioned already. However, this transition can vary for each child. Look for signs that your little one is consistently resisting one of the naps or having trouble falling asleep at bedtime. If this occurs for several weeks, it may be a good time to consider transitioning to one nap. Start by gradually extending the morning wake window and pushing the morning nap later.

How long should the afternoon nap be for my 21-month-old?

The ideal duration for an afternoon nap for a 21-month-old is typically around 1.5 to 2.5 hours. However, pay attention to your little one's behavior to determine the optimal nap duration for them. If they consistently wake up refreshed and are happy and energetic throughout the day, their nap length is likely suitable. However, if they seem tired or cranky after a nap, they may need a longer nap.

What are some tips for establishing a consistent bedtime routine for my 21-month-old?

Establishing a consistent bedtime routine is essential for your 21-month-old's sleep routine. Start by creating a calming and predictable sequence of activities leading up to bedtime. This can include activities like a warm bath, cozy pajamas, bedtime stories, and gentle cuddles.

Maintain a consistent schedule and try to have the same routine every night. Ensure the bedroom is a sleep-friendly environment, with dim lighting and a comfortable temperature. Avoid stimulating activities or screens close to bedtime.

Is it normal for my 21-month-old to experience nighttime awakenings?

Yes, it is normal for 21-month-olds to experience nighttime awakenings. Many factors can contribute to these awakenings, such as teething, growth spurts, separation anxiety, or even temporary disruptions like a sleep regression. When your child wakes up at night, try to provide them with reassurance and comfort without engaging in stimulating activities.

How can I help my 21-month-old fall asleep independently?

Helping your 21-month-old develop independent sleep skills is a great goal. Start by establishing a consistent bedtime routine that includes calming activities like reading books or singing lullabies. Create a sleep-friendly environment by keeping the room dark, quiet, and comfortable. Give your child space to self-soothe.

Gradually decrease your presence during bedtime, allowing them to fall asleep on their own. It's normal for them to protest initially, but with patience and consistency, they will learn to settle themselves to sleep.

What are some signs that my 21-month-old may be overtired?

It's important to recognize the signs of overtiredness in your 21-month-old to ensure they get enough restful sleep. Signs of overtiredness can include excessive crankiness, irritability, difficulty settling down for naps or bedtime, frequent waking during the night, and shorter naps. If you notice these signs, it may be a sign that they need more rest.

How can I handle nap time battles or resistance from my 21-month-old?

Nap time battles or resistance from a 21-month-old can be challenging, but there are strategies to help. Ensure your child's nap schedule aligns with their natural sleep cues and wake windows. Establish a consistent pre-nap routine to signal that it's time to wind down. Create a soothing sleep environment, such as using blackout curtains and white noise.

What can I do if my 21-month-old's sleep schedule is disrupted by travel or changes in routine?

When your toddler's sleep schedule is disrupted by travel or changes in routine, there are a few things you can do to help them adjust. Stick to familiar bedtime routines as much as possible, even in a new environment. Bring along their favorite sleep essentials, like a blanket or stuffed animal, for comfort and familiarity.

Gradually adjust their sleep schedule before and after the trip to help them adapt. Once you return home, get back into their regular sleep routine as soon as possible. Be patient, as it may take a few days for your child to readjust.

Are there any strategies to help my 21-month-old sleep through the night without waking up?

Certainly! There are strategies to help your 21-month-old sleep through the night. Ensure they have a consistent bedtime routine and a soothing sleep environment. Encourage self-soothing skills by giving them a comfort object or calm words of affirmation, such as "I love you". Teach them to fall asleep independently by gradually reducing your presence at bedtime.

If they wake up during the night, offer minimal interaction and reassurance. Avoid stimulating activities or bright lights. Be patient and consistent in your approach, as it may take time for your little one to develop healthy sleep habits.

Can Luna Leaps Help with My 21 Month Old's Sleep Routine?

Definitely! Luna Leaps is here to support you and your toddler on their journey to better sleep. We specialize in helping parents establish healthy sleep schedules and routines for their little ones. Our team understands the importance of quality sleep and can provide personalized guidance tailored to your child's needs.

Whether you have questions about how much sleep your child should be getting or need assistance with managing their daytime sleep, we have the expertise and tools to help. Contact me today!

chelsey borson baby sleep consultant

Chelsey Borson

Owner & Certified Baby Sleep Consultant

Hi, I'm the founder of Luna Leaps. As a certified sleep consultant with the Institute of Pediatric Sleep and Parenting, I bring expertise and compassion to helping families establish healthy sleep habits. As a mom of two, including one with special needs, I understand the struggles of sleepless nights and the toll it can take on the whole family. But with a personalized plan tailored to your child's unique needs, we can work together to improve sleep and overall well-being. Let's start this journey towards better sleep together.

luna leaps baby sleep consulting logo in white
At Luna Leaps,  we're committed to helping your family achieve better sleep. Our expert baby sleep consultants provide personalized solutions to help your little one establish healthy sleep habits and wake up feeling refreshed.


Located in Los Angeles, CA and helping families nationwide.

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