How to Use an Okay to Wake Clock to Help Navigate Toddler Sleep
Toddlers are probably one of my favorite age groups to work with. Probably because I have had two of them myself that have had their own sleep struggles that I have had to help navigate. We have experienced early morning wake-ups, bedtime stalling, and even spend hours trying to get them to fall asleep at one point. Oh and do not even get me started on them coming into our bedroom multiple times at night once they have transitioned into a big kid bed. That is a story for another time.
Want to know my secret sauce for helping toddlers or older children go to sleep and stay asleep till the morning?
MY SECRET SAUCE TO TODDLER SLEEP
I love using and recommending an Okay to Wake Clock. This is a clock that helps signal to your child when it's time for bedtime and when it is time to wake up in the morning. This visual cue acts like a silent alarm for your child. You can set different colors indicating wakeup time and bedtime. More on this later.
Before you start using something like this, here are some things to ask yourself:
Is your child old enough to understand the concept?
Does your child know their colors or understand visual cues?
Do reward systems work well for your child?
WHEN CAN YOU START USING THEM:
You can start using visual cues such as the Okay to Wake Clock anywhere between 18-24 months or when your child is able to understand the concept. Some may be ready closer to 18 months while some may not be ready till closer to age 3. It may even be beneficial to start using the visual cues as early as 18 months even if they do not understand the concept. As they get older and consistently see the lights then it may become easier for them to understand the concept when it is time you need to enforce the visual cues to help navigate early rising, overnight wake-ups, and bedtime stalling.
HOW TO START:
You can use any toddler-friendly clock that has the capability of changing colors. I personally love using the HATCH because it really grows with your child. In their newborn and infant years, you can use it as a sound machine, and then in their toddler/preschool years you can use it as a nightlight or as a visual cue to help signal bedtime. My favorite part about it is that you can control it through an app on your phone.
I would recommend using colors such as RED/PINK/ORANGE as a bedtime and nap time cue. To indicate wakeup, you can use any color really as long as it is a different color than their sleep cue. I generally recommend GREEN. You can also use your child’s favorite color or have them pick one as long as it is not the same color as their bedtime color.
Be sure to prepare your child during the daytime as much as you can. Show them this new system that you will be using and how it works. Make it fun for them by showing them the different colors, asking them which color they want to signal bedtime from the options I provided earlier. Have them also pick a color to help signal wake-up time.
You can implement a reward system along with this as well. For example, if they fall asleep easily and stay asleep till it is wakeup time then they get a sticker towards a big reward or you can provide a smaller reward each morning. Use rewards that would motivate your child to follow through with the visual cues.
WHAT DO THEY HELP WITH:
The Okay to Wake Clocks provides visual cues to help with some common sleep troubles such as early risings, overnight wakings, bedtime stalling, and nap refusal. It is also a great tool to use when the time changes in the Fall and Spring. The wake-up signal will help balance out their circadian rhythm by (hopefully) keeping them in bed till its their new wake-up time based on the time change.
Nap Time and Bedtime:
Simply, turn it on about 5 minutes before their nap time and about 10 minutes before you place them in bed for nighttime. Remind them before you place them in bed that the light turned on and that signals that sleep time is near. They may not follow through with it the first few times which is expected and okay. Continue to implement it and remind them that it is sleep time as signaled by the light. You may need to also remind them that if they listen to the signal then they will get a sticker or whatever reward system you have in play.
2. Night Wakings:
Explain to your child that if they wake up in the middle of the night and the wake up signal light is not on then it is still sleep time and that they should go back to sleep. If you have a potty trained child that occasionally wakes up to use the bathroom, then give them access to the bathroom and let them know that they are still required to go back to bed after using the bathroom since the light has not signaled wakeup time. If your child wakes up for a drink of water in the middle of the night like mine, then you can start to leave a water bottle with them so they can have their sip of water and return back to bed. Again, make all of these expectations very clear to them throughout the day and before you tuck them in bed.
3. Early Mornings:
This is the main reason why I recommend the Okay to Wake Clock. Early rising is typically any wakeup that occurs from 4:00-6:00 AM. This is also when your child is in their lightest stage of sleep so they are more likely to wakeup earlier than you would want them to. I have a great Early Morning Checklist Blog that you can read to see what could be causing them to occur if you wanted to read additional information on this.
Use the clock to help signal to your child when it is okay for them to wake up for the day. I recommend slowly shifting their wakeup time to a time that works best for your child and family. For example, if you child routinely wakes up at 5:30 AM and you would want them to sleep till at least 6:30 AM then signal wakeup time at 5:40 for a few days, then at 5:50 the next few mornings, until you get to your desired wake up time. This is a very gradual process and should take about 1-1.5 weeks if done properly.
4. Quiet time:
If you have a preschooler who is ready to transition from 1 nap to quiet time then I highly recommend you implement a similar system to that process as well. I would probably hang on to that 1 nap till closer to 4 if you can. You can use the light to cue the start of quiet time and a different light to cue the end of quiet time. Always make it very clear to your child that it is still time of rest and that they should always start their quiet time in bed. Then you can signal to them that it is okay for them to get out of bed and do a quiet time activity. For this signal you can use a color that does not indicate sleep or wake-up time. Then have it switch colors again when it is the end of quiet time and when they can come out of their room.
SOME THINGS TO KEEP IN MIND:
Staying consistent will really help. Like I mentioned earlier, it may not work right away but the more consistent you are and the more you explain it to your child, the easier it will be for them to understand the concept.
If your child is sleeping in a toddler bed and can easily walk out of their room then simply walk them back to their bed, tuck them in, remind them that it is still sleep time since the clock has not signaled morning yet.
If your child is potty training or is potty trained and needs to use the bathroom in the middle of the night then let them know that it is okay for them to use it but if the light has not turned on to indicate morning then they should try to go back to sleep.
Take things slow, especially if you are using this system to improve early risings.
Did you find this super helpful? Try to implement it and send me an email in a few days to let me know if you saw any improvement. I would love to hear the progress you have made in your child’s sleep using my sleep tips.
Forward this blog to a friend or family member that has a toddler or preschooler and that may find this information helpful.
Is your toddler or preschooler going through a rough sleep stage? Need or want additional 1:1 support and guidance on how to navigate it? Schedule a FREE DISCOVERY CALL NOW.
NIGHT NIGHT,
Unnati
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