Over My Dad Body

If you’ve made it through the first 18 months of your baby’s life running on fumes, you are not alone. And while the toddler years should bring a little more rest, sleep struggles aren’t completely behind you. You’ve already handled those endless newborn feedings and unpredictable sleep regressions, but now there’s a new challenge—keeping your child in bed.

At some point, many parents find themselves asking, why won’t my kid just stay asleep? The good news? You’re not alone, and there are ways to fix it. We’ve gathered advice from sleep experts to bring six tried-and-true tips to help your child (and you!) get the rest you need.

Why Your Child Keeps Getting Out of Bed

For some families, the whole jack-in-the-box bedtime routine is just a short phase. It can drag on for months, sometimes even years!

If your child keeps waking up, it might be a sign that their sleep needs are shifting. Children typically need around 8 to 12 hours of sleep daily, including naps, but every child is different. On top of that, they are probably going through a whole bunch of other big changes, which can make bedtime even trickier.

So why do little kids pop out of bed like tiny wind-up toys?

Changes in nap schedule. As tough as it is for parents to accept, kids naturally start napping less between ages 1 and 5. If your little one is suddenly wide awake during naps or bedtime, it might be time to shorten their nap—or skip it altogether.

Sleep struggles. Just like when they were a newborn baby, your child might hit a rough patch with sleep. These temporary regressions often pop up around 12, 15, or 18 months and again at 2 and 3 years old.

Still learning to calm down. If your little one never quite learned to self-soothe and relies on you for comfort, they might start climbing out of bed to find you, especially when they wake up at night or struggle to fall asleep.

Eager to try out a new skill. Sometimes, children just aren’t in the mood for sleep. They would rather play with their toys or practice new skills like walking, talking, climbing, or jumping.

Teething troubles. Just like babies, toddlers go through a teething phase, too—but this time, their incisors, canines, and both sets of molars are coming in. Ouch!

Too much screen time. It’s tough to pull children away from screens these days, but it’s a smart move if sleep is a struggle. Screens give off blue light, which blocks melatonin, the hormone that helps with sleep. Plus, the exciting content on tablets, phones, and TVs can overstimulate little ones, making bedtime even harder. Try turning off screens at least two hours before bed and keeping them out of your child’s room.

Sugar rushed. A sugar rush from too many cookies can have your little one bouncing out of bed. And don’t forget about caffeine—chocolate can mess with sleep, too, so it’s best to avoid it at least six hours before bedtime.

Separation anxiety. It’s not just FOMO (fear of missing out) keeping your little one up. Developmental changes play a significant role, too. Separation anxiety can peak around the 18-month and 2-year sleep regressions, making bedtime extra challenging.

Night terrors. To a little child, that monster under the bed or in the closet feels completely real. As their imagination grows and their vocabulary expands, so does their ability to dream up spooky shadows and nighttime noises.

What to Do When Your Child Won’t Stay in Bed

Moving your little one from a crib to a big kid bed is an exciting milestone—a new bed, new sheets, and a big step toward independence!

But here’s what no one warns you about: now that they can climb out, bedtime can become a new challenge.

So, how do you keep your little escape artist in bed? Try these simple strategies tonight!

Check Your Child’s Sleep Routine

If your toddler pops out of bed every 10 seconds, they might not be tired yet.

Take a look at their schedule. Could bedtime be too early?

If they are still napping in the afternoon, bedtime might not happen before 7 or 8 p.m. And make sure there are at least 3 – 4 hours between the end of their nap and bedtime.

On the flip side, being overtired can also make sleeping harder. If your child has dropped naps or is in the middle of that transition, an earlier bedtime—around 7 p.m.—can help.

Stick to a Strong Bedtime Routine

Children thrive on routine, especially when it comes to sleep. A consistent bedtime routine helps signal that it’s time to wind down and get ready for bed. Keep it simple. 15 to 30 minutes is more than enough.

And most importantly, stick to it! Doing the same things in the same order every night makes it a true routine for your child.

Use the Bedroom Door to Reinforce Bedtime

Sometimes, your little one keeps getting out of bed because of real anxiety or a bad dream. In those cases, they need comfort and reassurance.

But more often, the endless bedtime escapes are more about testing limits. That’s why some families find it helpful to set immediate consequences. Delayed consequences like saying, “No TV tomorrow” after the fifteenth escape may not work because they are too far removed from the moment.

One approach some parents use is setting a door rule: the door stays open at 90 degrees as long as the toddler stays in bed. If they get up, the door moves to 45 degrees. If they get up again, it closes completely for a minute or two before starting the process again.

Keep in mind that this method is not for everyone. Some parents find it too harsh, and not all toddlers respond well. Trust your instincts to decide if it’s the right fit for your child.

Calmly Return Your Child Back to Bed

Even with the perfect schedule and a solid bedtime routine, your child will still pop out of bed occasionally. That’s just what children do—they love testing boundaries.

When that happens, try the Silent Return to Bed. Simply walk them back to bed, tuck them in, and leave without talking, bargaining, or reacting. The goal is to make the interaction as boring as possible so they don’t see it as a fun way to engage with you.

If you are consistent, this method can quickly cut down those bedtime escapes. But if your child is still getting up every night, waking multiple times, skipping naps, and rising at the crack of dawn, it might be a sign of a bigger sleep issue. In that case, helping them learn to fall asleep (and stay asleep) independently will be key.

Establish a Consistent Bedtime Routine

Here’s what our bedtime routine looks like: Every night, as things start to wind down, my little girl knows exactly what’s coming. We head to her room, take a bath, drink some milk, and read her favorite book—the same one we’ve read a gazillion times. No matter how many times we go through it, she’s hooked, eyes wide, hanging on every word. It’s like our own little world for a few minutes.

When we’re done, she gives me that you-know-what’s-next look. I start singing those same lullabies that I’ve been singing forever. It’s our thing. She gets all drowsy; before I know it, she’s out cold.

As I mentioned, having a routine can make bedtime much smoother and help your child stay in bed through the night. Remember that it doesn’t have to be complicated—toddlers just thrive on predictability.

And hey, as a parent, don’t ever feel bad about leaving the party (or the brewery) early to get your kid to bed. It’s just that those evening hours are important, and giving your child adequate sleep is worth it!