“Goodbye morning snooze, hello afternoon siesta!” The transition to a single nap marks a significant milestone in your toddler’s development. This natural progression typically occurs between 13 and 18 months, when your little one begins displaying telltale signs that they’re ready for a schedule upgrade.
Did you know that toddlers transitioning to a single nap actually get more quality sleep? This schedule aligns with their maturing sleep patterns, creating longer, more restorative midday rest periods.
The single midday nap creates a balanced day with predictable wake windows—approximately 5 hours before and after the nap.
This consistency helps eliminate the overtired meltdowns that plague the awkward two-nap transition phase.
When implemented thoughtfully, this schedule leads to smoother days, improved mood, and better nighttime sleep as your growing toddler’s sleep needs evolve.
One-Nap Schedule
A 1-nap schedule is when a toddler transitions from taking two daily naps to just one longer midday nap.
This typically occurs between 15 and 18 months of age, when children can stay awake longer and consolidate their sleep patterns. The single nap usually lasts 2-3 hours, occurring after lunch.
In contrast, a 2-nap schedule (common in babies 6-15 months) includes a morning and afternoon nap, with each lasting 1-2 hours. The transition between schedules is a significant developmental milestone, signaling your child’s maturing sleep patterns.
This shift enables longer periods of active learning and exploration while still meeting the crucial sleep requirements for healthy brain development, mood regulation, and immune function.
Toddlers and Nap Transitions
Most toddlers transition from two naps to one between 12 and 18 months of age, though some may drop to one nap as early as 10 months or as late as 24 months.
Watch for signs that your little one is ready: consistently fighting the afternoon nap, taking longer to fall asleep at naptime, or sleeping well with just one midday nap on busy days.
Don’t rush this transition if your toddler still sleeps well with two naps, becomes extremely cranky with just one nap, or if they’re experiencing significant changes, such as moving to a toddler bed or welcoming a new sibling. Making the switch too early can lead to overtiredness and sleep difficulties.
When your child is truly ready, gradually shift to one longer midday nap between 12:00 and 2:00 pm, lasting about 2-3 hours.
Benefits of a 1-Nap Schedule
A consistent single nap schedule creates a predictable rhythm for both babies and parents, bringing structure to otherwise chaotic days. This routine becomes the backbone of daily planning and helps establish healthy sleep patterns.
- Improved nighttime sleep as babies learn to consolidate sleep periods
- A more consistent daily routine helps babies feel secure and understand what comes next
- Easier planning for outings and activities around one predictable sleep window
- Reduced overtiredness prevents fussiness and feeding difficulties
- Better sleep quality during the single nap, often lasting 2-3 hours
- Simplified schedule management for caregivers and daycare providers
The single nap transition marks a significant developmental milestone, indicating that your baby is maturing. Embrace this change as a positive step in your child’s growth trip.
Nap Schedule Guide: 13-24 Months
A consistent nap schedule supports your toddler’s development and helps prevent overtiredness. As children transition from infancy to toddlerhood, their sleep needs evolve but remain crucial for growth and mood regulation.
| AGE(MONTHS) | TOTAL SLEEP NEEDED (24 hrs) | NIGHT SLEEP | DAYTIME NAPS | NAP FREQUENCY |
IDEAL NAP TIME |
|---|---|---|---|---|---|
| 13–15 months | 12–14 hours | 10–12 hours | 2–3 hours | 2 naps/day | 9:30 AM & 2:30 PM |
| 16–18 months | 12–14 hours | 10–12 hours | 1.5–2.5 hours | 1–2 naps/day* | 11:00 AM (if 1 nap); or 9:30 AM & 2:30 PM |
| 19–21 months | 12–14 hours | 10–12 hours | 1.5–2.5 hours | 1 nap/day | 12:00 PM–1:00 PM |
| 22–24 months | 12–14 hours | 10–12 hours | 1.5–2 hours | 1 nap/day | 12:30 PM–1:30 PM |
NOTE: Transition from 2 naps to 1 typically occurs between 15–18 months.
Remember that every child is unique, so watch for signs of drowsiness, such as eye rubbing or increased crankiness. Adjust the schedule gradually when transitioning from two naps to one around 18 months, and maintain a consistent pre-sleep routine to signal naptime.
Transitioning from 2 Naps to 1 Nap
Transitioning your toddler from two naps to one is a significant milestone that typically occurs between 12 and 18 months.
The gradual approach often works best, shifting the morning nap 15 minutes later every few days until it merges with the afternoon nap. This gentle method helps your child adjust without becoming overtired.
Some parents prefer the cold turkey method, eliminating the morning nap while temporarily moving bedtime earlier until your little one adapts.
Watch for signs of overtiredness, such as increased fussiness, eye rubbing, or shortened afternoon naps. On difficult days, a brief “rescue nap” of 15-20 minutes can prevent meltdowns.
Remember that consistency creates success—maintain your new schedule for at least a week before determining if it’s working.
Challenges with the 1 Nap Schedule
The transition to a 1-nap schedule can be tricky for many parents and children.
Short naps often occur because your child hasn’t adjusted to consolidating sleep into one longer midday rest period. Their body might still be programmed for multiple shorter naps, leading to difficulty extending the single nap beyond 30-45 minutes.
Early morning wake-ups often occur when bedtime is too late or the nap is scheduled incorrectly during the day. When the schedule isn’t balanced, your child may wake at 5 AM ready to start the day, leaving everyone exhausted.
Nap refusal can be frustrating, but it is often just a phase. Your little one might fight the nap because they’re overtired, undertired, or simply testing boundaries as they develop independence.
Most Common Challenge: Finding the optimal nap timing that prevents overtiredness while allowing enough sleep pressure to build for both nap and bedtime.
Tips to Make the 1 Nap Schedule Successful
Creating an ideal nap environment is crucial for your little one’s sleep success. Keep the room dark with blackout curtains, maintain a comfortable temperature (68-72°F), and use white noise to mask household sounds.
Establish a consistent daily routine with regular wake times and predictable pre-nap rituals.
This helps your baby’s internal clock adjust to the one-nap schedule, making naptime more predictable for both you and your baby.
Always watch for signs of sleepiness, such as eye rubbing, yawning, or decreased activity. Timing is everything—putting your baby down at the first sign of tiredness prevents overtiredness and nap resistance.
Special Tip: The “sweet spot” for a single nap typically falls between 11:30am-12:30pm. Protect this time fiercely in your daily schedule to maximize your child’s rest potential.
Final Words
Nap transitions mark significant milestones in your child’s development. As little ones grow, their sleep needs evolve, often resulting in dropped naps that can temporarily disrupt family routines.
Remember that patience is key during these changes. Your child may be cranky or overtired as their body adjusts to new sleep patterns. This adjustment period typically lasts 2-3 weeks before a new rhythm emerges.
Maintain consistent bedtimes while allowing flexibility in daily schedules to accommodate your child’s changing needs.
Watch for signs that your little one is ready. Consistently fighting naps or taking longer to fall asleep may indicate that it’s time for a change.
What was your experience with nap transitions? Share your stories in the comments below!
If you’re interested in more informational content on mothers and babies, feel free to click here and explore other blogs that you might enjoy.
