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Around the time you find a consistent routine with your little one, everything changes. They’re growing so fast. Their personality is emerging. They’re learning new skills like walking and talking. All sorts of changes are on the horizon. One of the biggest transitions: moving to ONE nap!
Nap Transitions: 2 naps to 1
Want step-by-step guidance through the 2-1 nap transition? My mini class will give you everything you need to navigate this nap transition.
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When do babies drop to one nap?#anchor
The typical age for the 2 to 1 nap transition is between 13-18 months. Some babies may transition on the earlier end of this range (or even slightly before), and some won’t be ready until they’re closer to 18 months (or even a little later).
Is 12 months old too early for one nap?#anchor
For most little ones, yes. 12 months is typically too early for one nap.
If your baby is showing changes in sleep at 12 months or younger, you may be wondering if it’s time to transition to one nap. Before considering this transition, please understand that most babies simply aren’t ready to drop to one nap until at least 13 months. These struggles are more likely a sign of the major development and transitions that are happening around 12 months. For example many babies at 12 months are beginning to take their first steps and progress in language skills. At the same time, many babies are experiencing big transitions: some graduate to a different room at daycare, others switch from bottles to cups, and some families choose to stop nursing.
Daycare Parents: If your little one is in daycare, I understand that naps may be out of your control. Your daycare may transition your baby to 1 nap as early as 11 months. That’s okay! Trust your daycare. Keep in mind what you can control: bedtime and naps when they’re with you.
What are some signs my baby is ready for one nap?#anchor
Your baby may be ready for the 2 to 1 nap transition if they are between 13-18 months AND they begin to:
have trouble falling asleep at nap time and/or bedtime
start to regularly protest or refuse naps
struggle with short naps
require a late bedtime in order to fit both naps into the day
experience frequent night wakings or early morning wakings
In most cases, we want to see the signs for at least 1-2 weeks consistently before deciding it’s time to transition to one nap.
What are the wake windows during the 2 to 1 nap transition?#anchor
On a one-nap schedule, wake windows are between 4-6 hours. Here’s what this shift looks like:
Typically, when transitioning to one nap, wake windows are on the shorter end of the range. As babies get older, wake windows tend to increase.
Which nap gets dropped during the 2 to 1 nap transition?#anchor
The goal with one nap is for the nap to happen about halfway through the day. This nap typically happens 5-6 hours after waking in the morning. In order to transition to one nap each day, we gradually shift the morning nap later and later. Doing this typically shifts the afternoon nap a bit later and shortens that nap until it’s dropped completely.
How long does it take to transition from 2 naps to 1?#anchor
Some little ones transition from two naps to one fairly quickly, while others can take 2-4 weeks. During this transition, it’s common to have some days that don’t work perfectly. You may see times when naps or wake windows just don’t happen the way you planned. That’s okay; this is a normal part of the transition.
Expert Tip: Please know that the transition to one nap is usually much smoother when your little one is fully ready for it and you have the tools to navigate it. My Conquering Naps class will teach you how to set up a flexible routine, establish long and restful naps, and help you conquer the 2 to 1 nap transition.
How do you transition to 1 nap?#anchor
For some babies, transitioning to one nap happens easily.Here are steps to help you transition to one nap:
Focus on active awake time in the morning. The trickiest part about transitioning from 2 naps to 1 is that the wake window in the morning needs to be much longer than it was before. Stretch that morning wake window by adding engaging activities.
Continue with a nap time routine. A predictable nap time routine sets your little one up for a restorative nap.
Use an early bedtime if the one nap is short that day. If the nap ends earlier than expected, it may be difficult to keep your baby awake until their normal bedtime. A bedtime as early as 6:00-6:30 pm can help.
Ask for help when you need it. If your little one is struggling with sleep or you’d like more guidance with this transition, I have classes for you. If sleep is generally going well and you want help just for this nap transition, my mini class will give you everything you need.
If all of sleep is a mess, my 5-24 Month Collection is just what you need and will give you step-by-step guidance to set your little one up for great days, consolidated nights, and skills to overcome every bump on your journey.
FAQs
Give it a good 8 weeks for your child's body to fully adjust. It may take up to 8 weeks for your child to start taking those nice long 2-hour naps. In the meantime, aim for your child to get 12 hours of sleep at night. This means bedtime should be about 12 hours after your child wakes for the day.
How long does it take to transition from 2 naps to 1? ›
Give it a good 8 weeks for your child's body to fully adjust. It may take up to 8 weeks for your child to start taking those nice long 2-hour naps. In the meantime, aim for your child to get 12 hours of sleep at night. This means bedtime should be about 12 hours after your child wakes for the day.
Which nap transition is the hardest? ›
The 3 to 2 Nap Transition Takes Time
Remember this is one of the most difficult nap transitions, and it will likely take your baby 4-6 weeks to become acclimated to these longer awake windows and new schedule. After the 4-6 week transition period is over, you will have reached your clock-based schedule.
What happens if you transition to one nap too early? ›
Consider longer wake windows
As babies grow, their wake windows grow, too. It can be tempting to immediately drop a nap as soon as your child starts resisting sleep at their normal naptime. But dropping a nap too early can lead to overtiredness — and that can contribute to night waking and early rising.
What does a 1 nap schedule look like? ›
1-nap schedule
| Morning rise | 7:00 AM |
|---|
| Nap | 12:00 PM - 2:30 PM (2.5 hour nap); 5 hours of of awake time before nap |
| Get ready for bed | 7:30 PM |
| Asleep | 8:00 PM; 5.5 hours of awake time before bedtime |
Aug 22, 2024
On the 1-nap schedule you are aiming for a 2-2.5 hour midday nap with a 5 hour wake window before the nap and a 4.5 hour wake window before bedtime. During the 2 to 1 nap transition it can take your child up to 4-6 weeks to adjust to their new 1-nap schedule.
At what age do naps get easier? ›
You can expect another nap transition (and ultimately longer naps) between 15 - 18 months. (Remember, short naps during a nap transition are common!) Once on a 1-nap schedule, your baby's naps can be 2 hours or more!
How do you survive the one nap transition? ›
Gradually transition
A gradual change can be a better fit for toddlers who are on the younger side to drop a nap but showing signs of readiness — or for those who get overtired pretty easily. Start by moving the first nap later by 15 minutes every few days.
Can you drop to one nap cold turkey? ›
1) Consider going cold turkey in some situations.
In considering when to transition to one nap, dropping one cold turkey may sound severe. But some children can handle an immediate adjustment to a one-nap schedule when the morning nap moves to the middle of the day and bedtime is earlier.
Can overtiredness cause split nights? ›
Is your baby having too little daytime sleep? Confusing I know, but if your baby isn't getting enough sleep in the day and is going to bed overtired, this can also cause split nights. It is all about getting the sleep balance right for your child.
There are situations when an early bedtime (as early as 6:00 pm) is going to be helpful, or even necessary. Here are some examples of when your little one's last wake window may bring you to a bedtime between 6:00-7:00 pm: When you have a skipped or shortened last nap. During a nap transition.
Is it bad to nap twice in one day? ›
A 2016 study from the Centre for Sleep Research at the University of South Australia, finds having two separate sleep periods provides "two periods of increased activity, creativity and alertness across the day, rather than having a long wake period where sleepiness builds up across the day and productivity wanes."
When to drop from 2 naps to 1? ›
The typical age for the 2 to 1 nap transition is between 13-18 months. Some babies may transition on the earlier end of this range (or even slightly before), and some won't be ready until they're closer to 18 months (or even a little later).
Which nap do babies drop first? ›
That said, there are common age groups when babies start to drop naps, settling into a two nap pattern between 6-9 months and then dropping the morning nap and taking one lunchtime nap between 10-15 months. Dropping the final nap can happen any time between around 2-4 years old.
How do I know if my baby is ready for a nap? ›
Knowing if Your Baby is Ready for Naps
Whereas before your baby may have easily fallen asleep in your arms, you might now be noticing signs that your baby is ready to fall asleep on their own. If your baby is sleeping for around 4-hour stretches at night, she's most likely ready to take on real naps during the day.
How long should a 1 year old nap? ›
For a one year old, we are aiming for 2.5-3 hours of daytime sleep, divided between two naps. On a two nap schedule, the goal is to have each nap last at least one hour, but no longer than two hours.
How long between wake up and first nap? ›
It's a very basic concept. Put baby down for their first nap 2 hours after they wake up for the day. Then put them down for their second nap 3 hours after the first naps. Then you put them down for bedtime 4 hours after they wake up from their second nap.
How to transition to one nap cold turkey? ›
2-1 nap transition cold turkey
Let them have crib time after waking up, and early bedtime between 6-7 depending on the length of the nap as they adjust. This is often the quickest way of settling into one nap (and how we've all basically transitioned our little ones when it was time to).
How many naps for a 10 month old? ›
A 10 month old's nap schedule should allow for 2 - 3 hours of daytime sleep. Expect your baby to take two naps each day. Ideally, each will be about 60 - 120 minutes long. Most babies need between 3 - 3.75 hours of awake time between naps at this age.
