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2歳児の昼寝はどれくらい必要?2歳児の理想的な昼寝リズムとは

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0~1歳の頃は抱っこや授乳のタイミングでこまめに良く眠っていた赤ちゃんも、2歳になると昼寝の時間もだんだん短くなり、中には昼寝をしなくても済む子もでてきます。

保育園に通っている場合は1日の生活リズムが大体できていますが、入園前の2歳児はなかなか生活リズムが整わないため、毎日同じ時間に同じ時間だけ昼寝をさせるのは難しいと言う方が多いでしょう。

本記事では、2歳児はどれくらいの時間昼寝するのが理想なのか、また、何時頃から何時頃まで昼寝するのが理想なのか、目指すべき昼寝リズムをご紹介します。もちろん個人差があるので理想的なリズムは1つではありません。昼寝をしなくても体力的に夜まで平気な子もいるでしょう。その子その子に合った眠りのスタイルがありますが、理想的な昼寝をすることが1日の良いリズムにもつながります。昼寝の時になかなか寝てくれなくて悩んでいる方、昼寝すると夜の寝付きが悪くなって困っているという方はぜひ本記事を参考にしてみてくださいね。

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2歳児にとっての昼寝とは

子供

2歳児が1日に必要とする睡眠時間は、昼寝も含めて12時間と言われています。人間には眠たくなる時間が1日に2回あり、1回は夜で、もう一回はお昼前後です。お昼前後の時間帯に昼寝をすることで、夜に深い良質な睡眠がとれるようになります。2歳を過ぎると体力もついてくるので昼寝をしなくなると言う方もいますが、朝は何時に起きていますか?一日中屋内で体をあまり使わない遊びをしていませんか?昼寝をしないのではなく、昼寝をしたくなる生活リズムができていないという事はないでしょうか。

2歳児にとって昼寝は、刺激をたくさん受けた頭と体を一度休めるという意味もあり、成長のためには必要なことです。また親にとっても、子供が寝ている間にちょっと一休みしたり、後回しになっていた家事をする時間が作れると、体力的にも精神的にも余裕が生まれますよね。昼寝をしないからさせなくていいのではなく、昼寝をしたくなるような生活リズムを作ってあげることが、子供にとっても親にとっても良い生活リズムを作ることができるのです。

2歳児にはどれくらい昼寝が必要か

2歳児にとって、昼寝に必要な時間は個人差があります。1時間で十分な子もいれば、3時間くらい寝てしまう子もいます。もちろん、その日の午前中の活動内容にもよりますし、前日の夜の睡眠時間が関係することもあるでしょう。

昼寝の時間が長すぎて夜なかなか寝付かなかったという経験はありませんか?昼寝も大切ですが、成長ホルモンが分泌される夜の睡眠も大切です。また、メラトニンという精神安定剤の役割を果たすホルモンが多く分泌されるのも夜の睡眠です。昼寝によって夜の睡眠に影響を及ぼすのは良くありません。平均として、1時間から2時間、多くても3時間程度にとどめておくのが良いでしょう。

2歳児の理想的な昼寝リズムとは?

2歳児にとって昼寝は、何時頃寝て何時頃起きるのが理想なのか、また、理想通りの時間に昼寝できなかった場合はどう対処したらいいのか。2歳児の理想的な昼寝リズムを次にご案内します。

  • 12時台~13時台で昼寝を始める
  • 14時台~15時台で起きる
  • 16時以降に昼寝してしまった場合は30分程度で起こす

12時台~13時台で昼寝する

一番理想的な昼寝は、午前中に太陽の光をたくさん浴びながら外遊びをし、昼食を食べた後12時台~13時台で昼寝することです。朝6~7時に起きて午前中におもいっきり外で遊べば、ほとんどの2歳児はこれくらいの時間に眠気が来るでしょう。もし、夜寝る時間が遅くなりがちで早起きできてないという場合は、一度、朝6~7時に起こしてみてください。そして少しずつリズムを前倒しにしていけるよう試してみてください。

14時台~15時台で昼寝から起きる

12時台~13時台で昼寝を始めたら、少ない子で1時間、多い子で3時間寝たとして、14時台~15時台で起きると考えられます。このくらいの時間で昼寝を終え、その後夕飯までにまたひと遊びすれば、20~21時くらいで夜は寝てくれるでしょう。

もちろん、必要な睡眠時間や体力には個人差があります。15時台まで寝てしまうと22時台まで眠気がこないという場合は14時台で起こす、など、それぞれのお子様に合った昼寝リズムを探す工夫が必要です。昼寝は大切ですが、昼寝が夜の睡眠を妨げる事にならないよう気を付けてください。

夕方に昼寝してしまった場合は30分程度で起こす

2歳児に毎日同じリズムで生活させるというのはなかなか難しいことです。お友達が家に遊びに来たり、買い物等で外出する日もありますよね。そういう日は昼寝のタイミングがなかなか得られず、夕方に限界が来てやっと昼寝する、という事も多いかと思います。もし15時台までに昼寝しなかった場合、そのまま昼寝させずに早めに夕飯・お風呂を済ませて19時台で寝かせる方が、早寝早起きのリズムにつながりますし、早く寝てくれた分親としても自由な時間が作れるでしょう。

しかし、もしも15時以降から昼寝を始めてしまった場合は30分程度で起こすと、夜は20時~21時には寝てくれるでしょう。その場合は無理に起こさず、テレビや音楽をつけたり、物音をたてて自然に目を覚ましてくれるよう仕向けるようにしてください。寝起きは機嫌悪くても、30分寝たことで、その後は夜の睡眠まで機嫌よく過ごせるでしょう。

まとめ:2歳児には正しい昼寝リズムを習慣付けてください

本記事では、2歳児の昼寝はどれくらい必要なのか、そして2歳児の理想的な昼寝リズムとはどのようなものなのかをご紹介してきました。最後にもう一度、2歳児の理想的な昼寝リズムについておさらいしましょう。

  • 12時台~13時台で昼寝する
  • 14時台~15時台で起きる
  • 夕方に昼寝してしまった場合は30分程度で起こす

2歳児にとって、睡眠とはとても大切なものです。そして、昼寝と夜の睡眠の両方にそれぞれ意味があります。早寝早起きの習慣をつけ、その子に合った昼寝リズムを調整できれば、健康的な生活リズムが作れます。乳幼児期の心身の健やかな成長の為に、それぞれのお子様に合った昼寝リズムを見つけてみてくださいね。

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