It’s the middle of the night, and your 2-year-old suddenly wakes up crying or screaming. If this happens often, it can be exhausting and worrying for the whole family.
The good news is that night waking is very common at this age, and in most cases it isn’t a sign of anything serious. Toddlers are going through big developmental changes, and their sleep often reflects that. Below, we explain the most common reasons a 2-year-old wakes up crying, how to tell a night terror from a nightmare, and what you can do to help your child sleep more soundly.
How Much Sleep Does a 2-Year-Old Need?
According to the American Academy of Sleep Medicine, children ages 1 to 2 need 11 to 14 hours of sleep in every 24 hours, including naps. Most 2-year-olds get about 10 to 12 hours at night plus one afternoon nap of 1 to 2 hours. A toddler who regularly gets less than this is more likely to wake up during the night.
Why Does My 2-Year-Old Wake Up Crying at Night?
Many different things can disrupt a toddler’s sleep. Often, more than one factor is at play.
Night Terrors
Night terrors (also called sleep terrors) are one of the most dramatic causes of nighttime crying, and they’re most common in toddlers and preschoolers. During a night terror, your child may suddenly sit up, scream, thrash, sweat, or breathe quickly. Their eyes may be open, but they aren’t really awake and won’t respond to you.
Night terrors happen during deep non-REM sleep, usually within the first few hours after your child falls asleep. They typically last a few minutes but can go on longer. Your child usually settles back to sleep on their own and won’t remember the episode in the morning.
Night terrors are more likely when a child is:
- Overtired or not getting enough sleep
- Sick or running a fever
- Stressed or going through a big change
- Sleeping in a new or unfamiliar place
- Taking certain medications
They also tend to run in families. Most children outgrow night terrors as their sleep patterns mature.
Nightmares
Nightmares are scary dreams that happen during REM (dreaming) sleep, usually in the second half of the night. They become more common as toddlers’ imaginations develop, often starting around age 2. Unlike a night terror, a child who has a nightmare wakes up fully, is upset, recognizes you, and wants comfort.
Night Terror or Nightmare? How to Tell
- Timing: Night terrors usually happen in the first few hours of sleep. Nightmares are more common in the early morning hours.
- Response: During a night terror, your child doesn’t seem to know you’re there and may push you away. After a nightmare, your child is awake and wants to be held.
- Memory: Children don’t remember night terrors. Older toddlers may remember a nightmare.
Developmental Changes and Separation Anxiety
Two-year-olds are learning new skills at a rapid pace, including talking, running, and asserting their independence. Many also go through a phase of separation anxiety or a sleep regression around this age. Waking up and not seeing a parent can feel frightening, which often leads to crying.
Big Life Changes
Changes like a new sibling, starting child care, moving to a new home, transitioning from a crib to a bed, or potty training can all temporarily disrupt sleep.
Teething and Illness
Many toddlers get their second molars between about 20 and 33 months, which can be painful. Colds, stuffy noses, and ear infections are also common reasons for waking up crying. An ear infection often makes lying down more uncomfortable.
Schedule Problems
A nap that’s too long or too late in the afternoon can make it hard for your child to fall asleep at night. On the other hand, a toddler who goes to bed overtired often sleeps more restlessly and wakes more frequently.
An Uncomfortable Sleep Environment
Your child may wake up if their room is too hot or too cold, too bright, or noisy, or if their pajamas or diaper are uncomfortable. A wet or dirty diaper can also wake some toddlers.
Overstimulation Before Bed
Rough play, exciting or scary shows, and screen time close to bedtime can make it harder for a toddler to wind down and stay asleep.
Diet and Digestion
A big meal right before bed or a busy digestive system can make some toddlers uncomfortable at night. Low iron levels have also been linked to restless sleep in young children. If you’re concerned about your child’s diet or iron intake, talk with your pediatrician, who can check their levels if needed.
A note about calcium: In some cultures, nighttime crying and sweating are commonly blamed on calcium deficiency. There’s no good evidence that calcium deficiency causes night waking in toddlers, and true calcium deficiency is uncommon in children who eat a varied diet. Sweating during sleep is also usually normal in young children and often just means the room is too warm or they’re dressed too heavily.
Snoring and Breathing Problems
If your child snores loudly most nights, gasps, or seems to pause their breathing during sleep, they may have obstructive sleep apnea, often caused by enlarged tonsils or adenoids. This can lead to frequent waking and should be checked by a pediatrician.
How to Help Your 2-Year-Old Sleep Better
The first step is to figure out what’s causing your child’s night waking. Keeping a simple sleep diary for one to two weeks can help. Note bedtime, naps, wake-ups, and anything unusual that happened during the day. Then try these strategies.
Stick to a Consistent Bedtime Routine
A predictable routine signals to your child that it’s time to sleep. Keep it simple and calm, about 20 to 30 minutes long. For example: a bath, pajamas, brushing teeth, a story or two, and a cuddle. Try to put your child to bed at the same time every night, including weekends.
Make Sure Your Child Gets Enough Sleep
Being overtired is a common trigger for night terrors and frequent waking. An earlier bedtime often helps. Keep the afternoon nap, but try to end it by midafternoon so it doesn’t interfere with nighttime sleep.
Create a Sleep-Friendly Room
- Keep the room cool and comfortable. Dress your child in light, breathable pajamas.
- Make the room dark. A dim night-light is fine if your child is afraid of the dark.
- Use a white noise machine if household or outside noise wakes your child.
- A favorite stuffed animal or blanket can provide comfort. At age 2, it’s safe for most children to sleep with these items.
At this age, there’s no need to control your child’s sleeping position. Toddlers can safely choose to sleep on their back, side, or stomach.
Wind Down Before Bed
Turn off screens at least an hour before bedtime. Swap rough play and exciting shows for quiet activities like puzzles, coloring, or reading. Avoid scary stories and shows, especially if your child has been having nightmares.
Respond Calmly to Night Waking
- During a night terror: Stay calm and don’t try to wake your child, since that can make the episode longer or more upsetting. Stay nearby and make sure they can’t hurt themselves by falling or bumping into furniture. The episode will pass, and your child will usually go back to sleep.
- If night terrors happen at the same time every night: Some pediatricians suggest gently waking your child about 15 minutes before the usual time of the episode, keeping them awake for a few minutes, and then letting them fall back asleep. Doing this for about a week can help break the pattern. Ask your pediatrician if this approach is right for your child.
- After a nightmare: Comfort your child with hugs and calm words. Reassure them that they’re safe, then help them settle back to sleep in their own bed.
- For other wake-ups: Keep your response brief, quiet, and boring. Check that your child is comfortable, offer reassurance, and leave the lights low so they learn that nighttime is for sleeping.
Offer a Balanced Diet
Healthy eating supports overall health and growth, including good sleep. Toddlers ages 1 to 3 need about 700 mg of calcium a day, which most children can get from food. Good choices include:
- Calcium-rich foods: Milk, yogurt, and cheese. Most 2-year-olds need about 2 to 2 1/2 cups (16 to 20 ounces) of milk a day. Avoid giving more than 24 ounces, which can fill your child up and crowd out iron-rich foods.
- Iron-rich foods: Lean meats, poultry, fish, beans, lentils, and iron-fortified cereals.
- Other sources of calcium and nutrients: Calcium-fortified cereals and breads, tofu made with calcium, beans, and leafy greens like broccoli and kale.
- Fruits and vegetables: Whole fruits are better than juice. If you offer 100% juice, the American Academy of Pediatrics recommends no more than 4 ounces a day for children ages 1 to 3.
Spinach and some other greens contain oxalates, which reduce how much of their own calcium your child’s body can absorb. These vegetables are still very healthy, but they shouldn’t be your child’s main source of calcium.
Avoid giving your child heavy meals right before bed. A light snack, such as a banana or some yogurt, is fine if they’re hungry.
Don’t Give Supplements or Sleep Aids Without Your Doctor’s OK
Don’t give your child calcium supplements, vitamins, melatonin, or any medication or herbal product to help with sleep unless your pediatrician recommends it. Many children’s sleep problems improve with routine changes alone, and some products may not be safe or appropriate for toddlers.
For more on healthy sleep habits in young children, read our guide to optimal sleep for a healthy 1-year-old.
When to Call Your Pediatrician
Most toddler night waking improves with time and good sleep habits. Contact your child’s doctor if:
- Your child snores loudly, gasps, or seems to stop breathing during sleep.
- Night terrors happen more than once or twice a week, last longer than 30 minutes, or put your child at risk of injury.
- Your child has a fever, pulls at their ears, or seems to be in pain.
- Night waking continues for several weeks despite consistent routines.
- Your child seems very sleepy, irritable, or unlike themselves during the day.
- You notice any other changes in your child’s health, behavior, or development that concern you.
Frequently Asked Questions
Is it normal for a 2-year-old to wake up crying at night?
Yes. Night waking is very common at this age and is often caused by developmental changes, separation anxiety, teething, illness, nightmares, or night terrors. Most cases improve with a consistent routine and enough sleep.
Should I wake my child during a night terror?
No. Trying to wake a child during a night terror can make it last longer or more upsetting. Stay calm, keep your child safe, and wait for the episode to pass. Your child will usually go back to sleep on their own and won’t remember it.
Does calcium deficiency cause toddlers to wake up crying?
There’s no good evidence for this common belief. True calcium deficiency is uncommon in toddlers who eat a varied diet. Night waking is far more often caused by developmental changes, schedule issues, illness, or night terrors.
Can I give my 2-year-old melatonin to help them sleep?
Don’t give melatonin or any other sleep aid to your toddler without talking to your pediatrician first. In most cases, routine changes are the best first step.
How much sleep does a 2-year-old need?
Children ages 1 to 2 need 11 to 14 hours of sleep in every 24 hours, including naps. Most 2-year-olds sleep 10 to 12 hours at night plus one afternoon nap.
The Bottom Line
When a 2-year-old wakes up crying at night, it’s usually a normal part of development rather than a sign of a serious problem. Common causes include night terrors, nightmares, separation anxiety, teething, illness, and being overtired. A consistent bedtime routine, enough sleep, a comfortable room, and calm nighttime responses can make a big difference. Talk with your pediatrician if your child snores loudly, seems unwell, or if night waking continues despite your efforts.
References
- Paruthi S, Brooks LJ, D’Ambrosio C, et al. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 2016;12(6):785–786.
- American Academy of Pediatrics, HealthyChildren.org. Nightmares and Night Terrors in Preschoolers.
- Children’s Wisconsin. Night Terrors, Nightmares and Night Waking. 2023.
- National Institutes of Health, Office of Dietary Supplements. Calcium: Fact Sheet for Consumers.
- American Academy of Pediatrics, HealthyChildren.org. Where We Stand: Fruit Juice.