At 14 months, your toddler is full of energy, curiosity, and opinions, especially about bedtime. You might notice their sleep needs are shifting as they drop that second nap or fight sleep altogether.
Finding the right schedule at this age could finally end those nightly bedtime battles.
But here’s what most parents don’t realize: there’s a rhythm hiding beneath the chaos, and once you find it, everything clicks into place. Ready to discover what your toddler’s sleep is trying to tell you?
This is a sample schedule and intended as a general guideline. Every baby is unique and may have different sleep patterns and needs. Parents should observe their child’s cues and adjust the schedule accordingly.
How Much Sleep Does a 14-Month-Old Need?
A 14-month-old typically sleeps for 12-14 hours across a full day. Most toddlers at this age have moved to a single afternoon nap lasting 1.5-3 hours, though some still take two shorter naps that add up to the same duration.
The 14-month-old schedule works best when bedtime falls between 7:00 and 8:00 PM and the morning wake-up time is around 6:00 and 7:30 AM.
Individual sleep needs vary slightly, so some toddlers function well on 11 hours while others require closer to 14 hours.
A well-rested 14-month-old shows curiosity, engages in play, and manages without excessive fussiness or irritability throughout the day.
Wake Windows at 14 Months
Wake windows play a critical role in any successful sleep schedule. These periods between sleep determine how easily a toddler falls asleep and how well they rest.
At this age, wake windows typically stretch longer than in infancy, reflecting increased stamina and developmental changes.
Getting these windows right helps prevent overtiredness and makes the schedule flow smoothly throughout the day.
Typical Wake Windows
Wake windows for a 14-month-old can vary, but most toddlers follow predictable patterns as they shift between one or two naps. The table below outlines common ranges.
| WAKE WINDOW TYPE | TYPICAL RANGE | NOTES |
|---|---|---|
| Morning Wake Window | 4 to 5 hours | Used by toddlers on a one-nap schedule and helps them build enough sleep pressure for a solid midday nap. |
| Afternoon Wake Window | 4 to 5.5 hours | Gives time to recharge after the nap and prevents overtiredness before bedtime. |
| Two Nap Schedule | 3 to 4 hours | Shorter stretches between each sleep period support toddlers who still need two naps. |
How to Adjust Wake Windows?
Reading a toddler’s cues helps parents fine-tune the sleep schedule to match individual needs. Signs of improper wake windows appear through behavior and sleep quality.
- Shorter windows needed: Excessive fussiness, eye rubbing within 3 hours of waking, difficulty staying awake during activities, or frequent night wakings
- Longer windows needed: Taking more than 20 minutes to fall asleep at naptime, fighting bedtime consistently, or waking too early in the morning
- Adjustment approach: Shift wake windows by 15-minute increments every few days rather than making dramatic changes all at once
Sample 14 Month Old Sleep Schedule
Most 14-month-olds follow a consistent routine with one or two naps during the day. This sample schedule provides typical wake times and sleep periods that support healthy rest. Parents can shift timing by 30 minutes to match their toddler’s natural rhythm.
| TIME | ACTIVITY |
|---|---|
| 6:30 AM | Wake up |
| 9:30 AM | Morning nap (1-1.5 hours) |
| 2:00 PM | Afternoon nap (1-1.5 hours) |
| 7:00 PM | Bedtime routine starts |
| 7:30 PM | Asleep for nighttime |
Click Here to Download Free Printable Sample
14 Month Old Nap Transition Considerations
The nap movement represents one of the biggest changes in a 14-month-old’s sleep schedule. Many toddlers at this age hover between needing two naps and managing with just one.
1. Is My Child Ready for One Nap
True readiness for one nap shows through consistent patterns rather than occasional off days. Most children aren’t fully ready until 15-18 months old.
A 14-month-old sleep schedule with one nap works when toddlers regularly refuse their morning nap, take 30+ minutes to fall asleep, or sleep poorly at night after taking two naps.
2. Why Most Children Still Need Two Naps
Fourteen-month-olds typically lack the stamina for the extended wake windows required by a one-nap schedule. Their brains still require frequent rest periods to process new information and support rapid development.
Two naps prevent afternoon meltdowns and evening overtiredness. Most toddlers naturally move closer to 15-18 months when maturity catches up.
3. How to Handle Occasional One-Nap Days
Flexibility helps manage days when the morning nap gets skipped in a schedule. Moving bedtime 30-60 minutes earlier prevents overtiredness on one-nap days.
Even without sleep, a quiet rest period helps toddlers recharge. Parents can maintain the two-nap schedule most days while accommodating occasional variations without forcing a permanent move.
Tips for Better Sleep for a 14-month-old
Improving sleep quality requires more than just timing in a sleep schedule. Environmental factors, daily habits, and sleep associations all influence how well toddlers rest.
- Consistent bedtime routines: Following the same 20-30-minute sequence before sleep, with dimmed lights and quiet activities, signals the body to prepare for rest, making the sleep schedule more predictable for toddlers.
- Optimized sleep environment: Complete darkness with blackout curtains, a white noise machine, and a room temperature between 68-72°F helps toddlers fall asleep faster and stay asleep longer without disruptions to their schedule.
- Strategic meal timing: Offering protein-rich dinners and a small snack 30-60 minutes before bedtime provides lasting satiation, while finishing milk before the routine prevents feeding-to-sleep associations that disrupt the sleep schedule.
- Independent sleep skills: Putting toddlers down drowsy but awake teaches them to fall asleep independently, though most 14-month-olds still need transitional objects like loveys for comfort during the schedule.
- Timing consistency: Maintaining similar nap and bedtime times within 30 minutes each day, including weekends, helps regulate the internal clock and strengthens the schedule over time.
Wrapping It Up
Creating a sleep schedule at 14 months requires patience and adjustments. Most toddlers need 11-14 hours of sleep, including a nap. Observe your child’s sleep signals and modify bedtimes as needed.
Every child adjusts differently, but consistency with sleep times truly makes the difference.
If you’re struggling with major sleep issues or your toddler seems overtired despite following a schedule, don’t hesitate to reach out to your pediatrician for guidance. Better sleep is within reach.
