How to Handle Toddler Wake-Ups at Night

Simple hacks to make middle-of-the-night disruptions less stressful for Aussie families.

💤 Why Do Toddlers Wake Up at Night?

Night wakings in toddlers are common and often linked to developmental milestones, emotional needs, or physical discomfort. Understanding the root cause helps tailor a more effective solution.

Common reasons include:

• Separation anxiety or fear of the dark

• Teething or growth spurts

• Hunger or thirst

• Noise disruptions or sleep regressions

• Overstimulation before bed

According to child sleep experts, sleep disturbances between 18 months and 3 years are normal and often temporary (Huckleberry).

✅ 10 Science-Backed Strategies to Make Wake-Ups Easier

1. Use a Comforting Night Light

A warm, dim night light helps reduce fear of the dark while supporting melatonin production. Avoid harsh blue light. Opt for amber or red-toned lights, which are shown to be more sleep-friendly (Taking Cara Babies).

[Try: My Night Light’s Dream Lights and Dream Guardians. These are the sleep-specialist recommended night lights with red light option for overnight use]

SHOP HERE

2.Introduce White Noise

White noise can mask household or outside sounds that may wake your child. Keep the volume under 50 dB to protect hearing (WebMD,BioLife Health Center).

3.Offer a Small Sip of Water

Nighttime thirst can be a wake-up trigger. Ensure good hydration during the day and allow a small sip of water before bed (Sleep Foundation).

4.Stick to a Predictable Bedtime Routine

Routine helps regulate sleep. Include wind-down activities like bath time, story reading, or quiet cuddles. A stable bedtime reinforces the body’s internal clock (Bedfordshire NHS).

5.Encourage Self-Soothing Techniques

Help your toddler learn how to settle back to sleep with a comfort toy or by briefly checking in without picking them up. Gradual withdrawal techniques can support independence (Creighton University).

6.Make the Sleep Environment Comfortable

Ensure the room is quiet, cool (about 18–20°C), and dark. Use blackout curtains to reduce light disruptions. Keep sleepwear breathable and appropriate for the season (Mom’s On Call).

7.Keep Nighttime Interactions Low-Key

Avoid turning on overhead lights, engaging in long conversations, or offering snacks. Use a soft voice and reassure briefly before leaving the room (Mom’s On Call).

8.Tackle Nighttime Fears During the Day

Talk about your child’s fears when they’re calm. Offer them ways to feel brave at night, such as a bedtime story about a protective character or having a Guardian night light nearby (Huckleberry).

9.Monitor for Health Issues

Frequent, disruptive waking can sometimes be linked to conditions like allergies or sleep apnea. If problems persist, speak to your GP or pediatrician (Newton Baby).

10.Seek Expert Help If Needed

If none of the above works, a certified pediatric sleep consultant can provide guidance tailored to your child’s needs. We highly recommend Katie from The Baby Sleep Company, but you can look one around you; or ask for a recommendation from your family GP. 

🌙 Final Thoughts, From one mama to another 

Middle-of-the-night wake-ups can feel so heavy, especially when you’re running on little sleep and a whole lot of love. But you’re not alone in this, and it won’t be like this forever.

Every child has their own rhythm, and sometimes those 2am calls are just their way of asking for comfort in a big, growing world. Whether it’s a quiet cuddle, or a gentle light, light lullaby, or simply keeping the room calm and cosy, you’re doing your best. And that’s more than enough.

So to every tired mama reading this: be gentle with yourself. You’re not “getting it wrong.” You’re showing up. And that comfort you bring? It’s the safest thing in your little one’s world.

You’ve got this, and we’ve got you.

With love,
The Duski Family ✨💤

📚 Sources:

1. https://huckleberrycare.com/blog/why-is-my-toddler-waking-at-night

2. https://takingcarababies.com/night-lights-and-baby-sleep

3. https://www.webmd.com/parenting/baby/news/20240716/white-noise-for-babies-sleep-aid-or-potential-hazard

4. https://www.biolifehealthcenter.com/post/can-white-noise-help-you-sleep-better

5. https://www.sleepfoundation.org/nutrition/hydration-and-sleep

6. https://www.bedslutonchildrenshealth.nhs.uk/sleep/healthy-sleep-routines/sleep-routines-for-toddlers-and-children

7. https://www.creighton.edu/fileadmin/user/AdminFinance/ChildCareCenter/docs/infant_-_toddler_sleep_tips.pdf

8. https://momsoncall.com/blogs/blog/what-to-do-if-your-toddler-is-waking-in-the-middle-of-the-night

9. https://www.newtonbaby.com/blogs/parenting-kids/toddler-waking-up-at-night