A Information to the 1-Nap Schedule


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When you’ve got a 12 to 14 month previous, it’s time to hear up, as a result of your younger toddler is probably going prepared for the two to 1 nap transition. 

By the tip of this nap transition, your toddler will stay on the identical nap schedule till they’re shut to 3 years previous – that’s price celebrating! 

On this video and publish I’m going to stroll you thru what the two to 1 nap transition appears to be like like, the indicators of readiness to look out for, what your new 1-nap schedule will appear to be, and what to do together with your toddler throughout their newly expanded wake home windows! 

Welcome to Toddlerhood

Initially, completely happy belated birthday to your toddler! 

Consider it or not, your candy little child is now a younger toddler. 

It’s loopy that in the future your child is consuming from bottles and crawling round and the subsequent day they’ve dropped their bottles and are taking their first steps!

It’s protected to say that your child experiences a whole lot of adjustments round their first birthday.

Due to that, it’s regular to really feel such as you nonetheless have to carry on to their 2-nap schedule.

You might really feel like they’re nonetheless “too younger” and so they simply aren’t prepared for the two to 1 nap transition but.

Nonetheless, I need to encourage you to acknowledge that your child is rising and altering each day and that implies that their sleep wants are altering, too! 

The 1-nap schedule ought to be thrilling for you as a result of it’s going to assist your youngster with so many facets of their blossoming toddlerhood and general improvement. 

***By the way in which, when you’ve got a baby who isn’t between 12-14 months previous, however you’ll nonetheless like a schedule, I’ve received you coated. Take a look at our FREE schedule generator HERE and share this software with a buddy.

Indicators It’s Time to Drop to 1 Nap

So how are you aware in case your younger toddler is really prepared for the 1-nap schedule? 

There are three indicators you need to be on the lookout for when contemplating the two to 1 nap transition. 

You may expertise a few these indicators collectively or simply certainly one of them.

Signal #1: Your youngster is waking up actually early within the morning. 

Your toddler begins to get up at 4:00AM, 5:00AM, or 6:00 AM and they’re able to go for the day. It’s widespread for this to start taking place round 12 to 13 months previous. 

Your toddler’s physique is anticipating the naps they will have in the course of the day. As a result of they’re starting to wish extra awake time, their physique begins to rise early as a result of they should construct extra sleep strain earlier than their first nap within the morning. 

It’s as if their little physique is realizing, “I do know I’m going to have two naps at this time, but when I truly stand up at 7:00AM, I received’t be prepared for my 9:30AM nap, so I’m going to get up earlier so I can construct extra sleep strain.” 

This concept isn’t distinctive to toddlers. In truth, all of us need to be awake for a sure period of time earlier than our our bodies are prepared to interact in restorative sleep. 

The “weight” of tiredness that we really feel earlier than going to mattress at night time is known as sleep strain. Sleep strain is amassed by being awake for a sure period of time earlier than you sleep once more. 

Everybody accumulates sleep strain by being awake. You and I can’t simply lay down and fall asleep for eight+ hours at any time when we need to, and neither can your child or toddler! 

We’ve got to be awake an applicable quantity all through the day in order that we will sleep by way of the night time. 

In case your toddler is meant to have a specific amount of awake time, however they aren’t receiving that awake time outdoors of their crib, then they will make up for that awake time by waking up early within the morning.

Signal #2 Your youngster is taking a terrific nap 1 however has begun to protest or fully skip nap 2. 

Round 12-14 months of age, it’s widespread for younger toddlers to start to take a terrific mid-morning nap however then protest or skip their mid-afternoon nap. You may discover that once you put them into their crib for his or her nap they’re rolling round, babbling, fussing, and even enjoying as a substitute of sleeping! If so on your toddler, it’s possible time to consolidate their two naps into one, noon nap. 

Signal #3 Your youngster falls asleep shortly for his or her two naps however takes a very long time to go to sleep at bedtime.

Possibly your youngster is falling asleep superbly for each of their naps, however they’re taking a brief 30-40 minute second nap and/or are taking a very long time (greater than quarter-hour) to go to sleep at bedtime. If both of those situations are taking place together with your toddler, I might extremely advocate transitioning them to the 1-nap schedule. 

2 to 1 Nap Transition Defined 

If any of the indicators above resonate together with your toddler and also you’ve seen them constantly for over two weeks, then it’s time to deal with the two to 1 nap transition.

It’s time to push the morning nap into the center of the day and take away the afternoon nap altogether. 

Your new 1-nap schedule will include one, lengthy noon nap. We don’t need a late morning or a late afternoon nap.

Slightly, we wish the nap to be in the course of the day, proper in the course of your toddler’s newly expanded wake home windows, so that everyone has a while to relaxation and recharge.

Your youngster will want this noon nap till they’re roughly three years previous. 

On the 1-nap schedule you might be aiming for 4.5-5 hour most wake home windows earlier than and after the nap.

The ultimate objective of the two to 1 nap transition is to have a noon, 2-2.5 hour nap with 5 hours of awake time earlier than nap and a 4.5 hours of awake time earlier than bedtime.

It’s vital to know you can’t immediately push your youngster right into a 1-nap schedule.

They will’t be taking a 9:30AM nap in the future after which the subsequent day begin taking a 12:00PM nap. 

As an alternative, you will need to slowly transfer their morning nap to the center of the day. 

***In case your toddler isn’t sleeping very effectively, and also you’re experiencing damaged sleep all through the night time time, it’s completely doable to sleep practice AND make the 2-1 transition unexpectedly! Merely pair my Child Sleep Program HERE with the 1-nap schedule I discuss on this publish, and sleep actually can change into a factor for you and your complete household.***

At the start of this transition, you will shift your youngster’s morning nap to the center of the day utilizing 30-minute increments. You’ll slowly push their morning nap later each two days till it’s ultimately proper in the course of the day. 

For instance, in case your youngster has been taking a 9:30AM nap you’ll transfer their nap to 10:00AM for 2 days, then to 10:30AM for 2 days, then to 11:00AM for 2 days, then to 11:30AM for 2 days after which lastly 12:00PM. 

I don’t advocate making this nap transition chilly turkey. You can definitely strive it chilly turkey, however you’ll possible have a really cranky, overtired toddler in your fingers.

Above all else, right here’s my largest piece of recommendation for the two to 1 nap transition.

Preserve pushing your youngster’s nap to the noon, “goal” nap time. 

Don’t cease pushing your youngster’s nap later simply because they’re taking a 2-2.5 hour nap.

You may discover that at 11:00AM your youngster is sleeping for 2-2.5 hours. Excellent, proper? 

 Not precisely – when you maintain your youngster’s nap at 11:00AM, it’s truly going to trigger their bedtime to shift earlier, which can then result in them waking earlier within the morning – a vicious “early bedtime” cycle. 

Preserve pushing your youngster’s nap later into the afternoon till your toddler has a strong, 5 hour wake window within the morning. 

Here’s a snapshot of the 1-nap schedule:

Use the above 7-7 schedule to construct your youngster’s schedule in response to once they wake within the morning and once they go to mattress. 

How Lengthy Ought to the Nap Be?

Now that we’ve coated the schedule particulars, let’s discuss extra in regards to the size of your youngster’s nap.

This transition is a giant adjustment and it takes time. 

In actuality, it is best to count on your youngster to be overtired throughout this transition.

Their physique is studying to consolidate their sleep into one, lengthy nap, and the longer wake home windows can cause them to really feel very drained at first.

As a result of your youngster will expertise some over-tiredness, it’s very possible that in the course of the first two weeks of the transition (particularly once you’re shifting the nap again by 30 minute increments)  your youngster received’t sleep the complete 2-2.5 hours for his or her nap. 

In the event that they get up earlier than the 2-2.5 hour mark and are visibly upset, or crying and desirous to get out of their crib, you may wait a couple of minutes after which go forward and get them up and transfer on together with your day.

In the event that they get up earlier than the 2-2.5 hour mark and they’re enjoying with their stuffed animal, rolling round, or dozing on and off, then enable them to stay of their crib for the complete 2.5 hours. 

Letting them relaxation and doze of their crib is useful and counts for one thing.

You must all the time goal for a full 2.5 hour nap, however typically a shorter nap could be okay.

Some toddlers take a strong 2 hour nap and they’re completely happy, wholesome, and well-rested for the rest of their day. 

The very naked minimal size for a 1-nap schedule could be a 1.5 hour nap. Something shorter than this can undoubtedly depart your toddler overtired which can possible result in points throughout bedtime or all through the night time. 

On the opposite finish of the nap size spectrum, 2.5 hours is the utmost size we wish for the 1-nap schedule. 

For a few of you, that will imply that it is advisable to wake your youngster up on the 2.5 hour mark. 

I do know a few of you might be pondering, “Wake my youngster up, Becca?!?”

Sure! Your toddler shouldn’t be sleeping for 3-3.5 hours in the course of the day.

 It’s a basic math equation.

 In case your youngster sleeps an excessive amount of in the course of the day, it’s going to take away from their night time time sleep. 

Wake your youngster up from their noon nap to allow them to have an ample size wake window earlier than bedtime and a terrific night time of sleep. 

Fast Info for the two to 1 Nap Transition

Let’s check out some fast info concerning the two to 1 nap transition.

2 to 1 Nap Schedule Quick Facts

Fast truth #1: The two to 1 nap transition occurs between 12 to 14 months previous. Use this window of age as a information when making this transition together with your youngster.

Fast truth #2: Intention for a 2.5 hour nap. If it’s shorter, that is likely to be okay, however we wish a minimal of 1.5 hours. Ideally, your toddler’s nap ought to be 2-2.5 hours in size. 

Fast truth #3: The second nap merely disappears in the course of the 2-1 nap transition.

Fast truth #4:  When you full the two to 1 nap transition, your youngster’s 1-nap schedule can be utilized for the subsequent few years! You received’t need to make any transitions till they’re nearer to three years previous. 

The two to 1 nap transition can take 4-6 weeks. Bear in mind to be affected person together with your toddler and your self. Everybody wants time to acclimate and regulate to the longer wake home windows and the brand new schedule. 

Talking of longer wake home windows, I’m positive you are actually questioning what you might be alleged to do throughout the brand new, longer wake home windows – 4.5-5 hours is a whole lot of awake time! 

One of the best factor you are able to do as you and your youngster regulate to extra awake time in the course of the 2-1 nap transition is to go outdoors.

Whether or not you reside in a spot the place the climate is heat and best, or it is advisable to bundle as much as benefit from the nice outdoor, exposing your youngster to daylight and contemporary air will assist to energise them to their new, later nap time.

Once you go outdoors, watch out that your youngster isn’t falling asleep (or getting drowsy) within the automotive or the stroller as a result of that may hinder and even presumably smash their nap. 

You should definitely interact your youngster in issues like outdoors play, music, story time on the library, mid-morning snacks, and no matter you are able to do to push and energize them by way of to their new, noon nap time. 

How one can Keep away from Excessive Overtiredness Earlier than Bedtime 

Okay, now let’s discuss what to do in case your toddler does take a brief nap as they regulate to the brand new schedule. In case your toddler solely sleeps for 1.5 hours complete, they will possible be cranky and overtired.

 If you happen to discover that your toddler is overtired from their brief nap, Then you could want to supply a tiny, on-the-go catnap.

This catnap ought to be on the go and never of their crib or on you. 

Take a fast drive to do an errand fast errand, or pop them within the stroller and take a stroll across the block.

I can’t provide the precise time to supply this brief catnap since each schedule and each household rhythm is totally different.

Let your youngster go to sleep for 15 to twenty minutes round 4:00-5:00 PM.

Nonetheless, from each my private expertise and dealing with different households, I’ve discovered that providing a catnap between 4:00PM and 5:00PM is essentially the most best time.

 Drowsiness can reenergize a baby for as much as an hour so permitting your youngster to doze for 10-20 minutes round 4:00PM or 5:00PM is an effective way to re-energize them simply sufficient to make it to bedtime.

In case your youngster isn’t a great cat-napper or it’s simply not an possibility for your loved ones, then I like to recommend providing a 30-60 minute early bedtime.

With regards to providing an early bedtime there isn’t a “one dimension matches all.” Some kids are extra delicate to over-tiredness and others are extra adaptable. 

You, because the caregiver, know your youngster greatest so it’s vital to supply an early bedtime primarily based upon your expertise with them and their sensitivity to over-tiredness. 


The two-1 nap transition permits your younger toddler to consolidate their daytime sleep into one, noon nap! 

  • The two to 1 nap transition happens between 12 to 14 months previous. 
  • Throughout the transition you’ll transfer your youngster’s morning nap again by 30 minute increments till it reaches the center of the day (Nap 2, vanishes!)
  • On the 1-nap schedule you might be aiming for a 2-2.5 hour noon nap with a 5 hour wake window earlier than the nap and a 4.5 hour wake window earlier than bedtime. 
  • Throughout the 2 to 1 nap transition it may possibly take your youngster as much as 4-6 weeks to regulate to their new 1-nap schedule. 


  • A Guide to the 2 to 1 Nap Transition


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