Waking up a 2-year-old from a nap can be a daunting task for many parents.
It can be challenging to know the right time to wake them up, especially if they are still sleeping soundly.
However, it is essential to wake up your toddler from a nap at the right time to ensure they get enough sleep at night and avoid disrupting their sleep schedule.
According to experts, 2-year-olds need between 11 and 14 hours of sleep, including naps.
However, some children may need up to 15 hours of sleep in a 24-hour period.

It is crucial to keep track of your toddler’s sleep schedule and ensure they get enough sleep during the day to avoid overtiredness and crankiness.
So, what is the best way to wake up a 2-year-old from a nap? The best thing you can do is try to limit the nap to 60-90 minutes, and then wake them up. Many times, the act of waking a toddler up will backfire because the child is then groggy and cranky. And we all know that this behavior can ruin part or all of the afternoon.
Understanding Your Child’s Sleep Needs
As a parent, it’s important to understand your child’s sleep needs to ensure they get the rest they need to thrive. This includes understanding their nap schedules, which can change as they grow and develop.
The Importance of Naps
Naps are crucial for a 2-year-old’s development. They help them recharge and process all the new information they’re learning every day. Skipping naps can lead to crankiness, irritability, and difficulty sleeping at night.
Typical Nap Schedules for 2-Year-Olds
According to the Sleep Foundation, 2-year-olds need between 11 and 14 hours of sleep, including naps. However, every child is different, and some may require more or less sleep. Here’s a typical nap schedule for a 2-year-old:
Nap Time | Duration |
---|---|
Morning Nap | 1-2 hours |
Afternoon Nap | 1-2 hours |
It’s important to establish a consistent nap schedule to help your child’s body adjust and prepare for sleep. Try to keep the same nap times every day, even on weekends, to help your child’s body establish a routine.
In addition to a consistent schedule, make sure your child is sleeping in a comfortable and safe environment. This includes a cool room temperature, a comfortable mattress, and no distractions or stimulation.
By understanding your child’s sleep needs, you can help them get the rest they need to grow and thrive. Remember to be patient and consistent, and don’t hesitate to reach out to a healthcare professional if you have concerns about your child’s sleep patterns.

Preparing to Wake Your Child
Setting the Stage for a Smooth Wake-Up
Waking up a toddler from a nap can be a delicate process. It’s important to create a calm and peaceful environment to ease them into waking up. Here are some tips to help set the stage for a smooth wake-up:
- Dim the lights in the room: Bright lights can be jarring and uncomfortable for a child who is just waking up. Dimming the lights can help ease them into the waking state.
- Play soft music: Gentle music can help calm and soothe a child as they wake up. Choose something slow and relaxing, like classical music or lullabies.
- Use a consistent routine: Establishing a consistent routine can help your child know what to expect and feel more comfortable with the waking process. Consider using the same phrases or actions each time you wake them up.
Gently Waking Your Child
Once you’ve set the stage, it’s time to actually wake your child. Here are some gentle methods to help ease them into the waking state:
- Rub their back: Gently rubbing your child’s back can help them transition from sleep to wakefulness.
- Use a soft voice: Speaking in a soft and gentle voice can help your child feel calm and secure as they wake up.
- Offer a comforting object: If your child has a favorite stuffed animal or blanket, offer it to them as they wake up. This can help them feel more secure and comfortable.
By following these tips, you can help ensure that your child wakes up from their nap feeling calm and refreshed. Remember to be patient and gentle throughout the waking process, and your child will be more likely to have a positive experience.

Tips for Waking Your Child from a Nap
Waking up a child from a nap can be a delicate process. You don’t want to startle them or make them cranky, but you also want to make sure they get enough rest during the day so they can sleep well at night. Here are some tips to help you gently wake your child up from a nap.
Using a Consistent Routine
Children thrive on routine, so it’s important to establish a consistent naptime routine. This can include reading a story, singing a lullaby, or giving your child a special blanket or stuffed animal. When it’s time to wake your child up, stick to the routine. For example, you might gently stroke your child’s hair or sing a happy song to signal that it’s time to wake up.
Engaging Your Child’s Senses
Engaging your child’s senses can help them transition from sleep to wakefulness. You might open the curtains to let in natural light, or turn on some soft music to create a calming atmosphere. You could also offer your child a warm washcloth to wipe their face, or a gentle massage to help them wake up.
Offering a Snack or Drink
Offering a small snack or drink can help your child wake up and feel refreshed. Try offering a piece of fruit, a cup of water, or a small serving of yogurt. Avoid sugary snacks or drinks, as these can cause a sugar crash and make your child more tired.
Using Natural Light
Natural light can be a powerful tool for waking up your child. Open the curtains or blinds to let in natural light, or take your child outside for a few minutes. Exposure to natural light can help regulate your child’s circadian rhythms and make it easier for them to wake up.
Remember, every child is different, so it may take some trial and error to find the best way to wake your child up from a nap. By establishing a consistent routine, engaging your child’s senses, offering a snack or drink, and using natural light, you can help your child wake up feeling refreshed and ready to take on the rest of the day.
Dealing with Resistance
If you’re having trouble waking your 2-year-old from a nap, don’t worry. It’s not uncommon for toddlers to resist waking up from naps. Here are some tips to help you deal with resistance.
What to Do If Your Child Resists Waking Up
If your child resists waking up from a nap, here are some things you can try:
- Give your child a few extra minutes to wake up on their own. Sometimes, children just need a little more time to transition from sleep to wakefulness.
- Try gently rubbing your child’s back or singing a soft song to help them wake up.
- Open the curtains or turn on a light to help your child wake up naturally.
- If your child still resists waking up, try offering a small snack or drink to entice them out of bed.
Avoiding Overstimulation
It’s important to avoid overstimulating your child when waking them up from a nap. Overstimulation can make it harder for your child to transition from sleep to wakefulness, and can lead to crankiness and tantrums. Here are some tips to help you avoid overstimulation:
- Keep the lights low and the noise level down when waking your child up.
- Avoid giving your child sugary or caffeinated drinks, as these can cause overstimulation.
- Give your child time to adjust to being awake before engaging in any stimulating activities, like playing with toys or watching TV.
By following these tips, you can help your 2-year-old wake up from a nap with minimal resistance and avoid overstimulation.
Frequently Asked Questions
How long should a 2 year old nap?
While there are no official guidelines on how long a 2-year-old should nap, most toddlers at this age can nap for around one and a half to three hours per day. Children of this age get the majority of their sleep at night. Sleep Foundation
Should you wake a 2 year old from nap?
It’s generally not recommended to wake a 2-year-old from a nap unless it’s absolutely necessary. Interrupting a child’s sleep can lead to crankiness, irritability, and tantrums. However, if your child is napping too long and it’s affecting their nighttime sleep, you may need to gently wake them up. Healthline
Should you wake toddler up if napping too long?
If your toddler is napping too long and it’s affecting their nighttime sleep, you may need to gently wake them up. However, it’s important to do this in a way that won’t startle or upset them. Try opening the curtains, turning on the lights, or gently touching their arm or leg to wake them up. Sleeping Should Be Easy
How do you wake a child from a deep sleep?
If your child is in a deep sleep, it’s important to wake them up slowly and gently. Avoid startling them or shaking them awake. Try opening the curtains, turning on the lights, or gently touching their arm or leg to wake them up. You can also try talking to them in a soft, soothing voice to help ease them out of their sleep. Sleeping Should Be Easy
Toddler wakes up from nap throwing tantrum
It’s not uncommon for toddlers to wake up from a nap feeling cranky or irritable, especially if they were woken up abruptly. Try to comfort your child and give them some time to adjust. Offer them a snack or a drink, or try engaging them in a quiet activity like reading a book or coloring. If your child is throwing a tantrum, try to remain calm and patient, and offer them reassurance and comfort. Healthline
My toddler won’t wake up but she is breathing
If your toddler is sleeping deeply and won’t wake up, it’s important to check that they are breathing normally. If your child is breathing normally, it’s likely that they are just in a deep sleep and will wake up on their own in a little while. If you’re concerned, you can try gently waking them up by opening the curtains, turning on the lights, or touching their arm or leg. If your child is not breathing normally, seek medical attention immediately. Sleep Advisor