Transitioning to One Nap: What You Need to Know
Switching from two naps to one can be a game-changer. It opens up your schedule and allows for a really predictable routine. However, it can also be daunting—finding ways to fill 5+ hour wake windows with toddler-friendly activities might seem overwhelming. While reducing from four to three naps or three to two might have felt straightforward, moving from two to one can feel like a big leap for both you and your child. The good news is that most babies consolidate their two naps into one and sleep for about the same total amount of time.
In this post, we'll explore the typical age babies transition to one nap, signs that your child might be ready, how to make the change, and when to schedule that single nap.
Average Age
Most babies are ready to drop to one nap between 12 and 18 months, with 14 months being the average. This range can vary, so it's crucial to pay attention to your baby's unique sleep needs and cues. If your child has consistently dropped naps on the early end or sleeps less than average for their age, they might be ready closer to 12-13 months. Conversely, if they love their naps and hang onto every one, they might be on the older end of the spectrum. There’s no one-size-fits-all approach; it's all about tuning into your baby and figuring out what they need.
Be aware that around 10 months, some babies experience a nap regression, where they suddenly resist one of their naps but they aren’t truly ready to drop to one nap. If this happens, stick with the regular nap schedule for two weeks before making any major changes. If you drop the nap too soon, your baby might become cranky and overtired. Continue offering both naps at their usual times and consider a quiet time reset - a brief nap or cuddle session (like rocking or a short car ride) to bridge any gaps between a nap and bedtime. Most babies will return to their regular schedule within a couple of weeks. If not, they might indeed be ready for just one nap.
Signs It’s Time for One Nap
A combination of the following signs, especially if your baby is between 12-18 months, can indicate it’s time to transition to one nap:
Protesting Naps: If your baby takes longer to fall asleep, has shorter naps, or skips naps altogether.
Bedtime Challenges: Difficulty falling asleep at bedtime or increased resistance.
Early Wake-Ups: Waking up much earlier than usual (typically before 6 AM) and seeming ready to start the day.
Increased Night Wakings: More frequent awakenings at night.
General Sleep Disruptions: Unusual changes in nap or nighttime sleep, especially if you’ve ruled out other causes like teething or illness.
How to Drop to One Nap
If you’ve determined your baby is ready for one nap, here’s how to make the transition:
Set Realistic Expectations: The transition can take a few weeks and might involve some crankiness as your baby adjusts to longer wake windows and a new nap schedule.
Gradual Adjustment: If your baby is on the younger side, consider offering a second nap every few days for a couple of weeks to help them adjust to the longer wake windows and avoid over tiredness.
Push Nap Time: Delay the single nap as late as possible. For example, if your baby’s first nap was at 9:30 AM, aim for 10:30 AM or 11:00 AM for the new single nap. In the afternoon, try a short cuddle reset to help them rest and then an early bedtime (as early as 6 pm or 1-1.5 hours earlier than their normal) if needed. Don’t worry about the early bedtimes—most babies adjust well and wake up at their usual time. As baby gets used to the one nap schedule, you can push nap time back and have them go to bed at a more typical time.
Two Nap Days: Even if your baby is on the older side, occasional two-nap days can be beneficial. The goal is to have more days with one nap than two. On those two-nap days, do whatever it takes to help them nap, including car rides, drowsy feed, going on a walk, etc.
Adjust Wake Windows: Gradually extend the first wake window by 15-30 minutes and similarly adjust bedtime. Ideally, aim for a five-hour wake window before the nap and before bed, with a 2-3 hour nap and an 11-12 hour night.
When Should the Nap Be?
Generally, aim for nap time between 11 AM and 1 PM. Some babies prefer a short morning with an earlier nap and a longer afternoon, while others do better with a more balanced split. Initially, start closer to 11 AM and gradually shift to a later time as your baby adjusts. Though if an 11 AM nap is working, there is no need to change it!
You’ll know you’ve got the timing right if your baby falls asleep within 5-20 minutes and naps for 1.5-3 hours. If they’re consistently napping for less time but are otherwise happy and growing well, they might just have lower sleep needs. Like all things with baby sleep, this is simply an average.
Experiment with nap times by starting earlier and pushing back in 15-30 minute increments, giving each adjustment a few days to see how it works.
Summary
Transitioning to one nap can be a process of trial and error, taking a few weeks to find the right routine. Once you’re there, it can be so fun as you have more time spend out and about with your little!
If you’re struggling with the transition or need additional support, I’m here to help. You deserve to feel confident about your little one’s naps and know they will be well rested and you can have time to reset, too.
