Transitioning from 2 naps to 1
When do babies drop to one nap?
Is 12 months too early for one nap?
What are the wake windows for a 2-1 transition?
How do I know my baby is ready for 1 nap?
How long does it take to transition from 2 naps to 1?
How do you transition to 1 nap?
When do babies drop to 1 nap?
Babies typically drop from 2 to 1 naps between 12-18 months of age. That’s not to say some babies might drop a little earlier or even a little later. I have worked with babies that were still comfortably taking 2 naps a day at 19 months, though it isn’t that common.
Is 12 months too early for 1 nap?
Each baby is unique and has different sleep needs. If your baby is happy, in good spirits, not over tired during their wake windows and sleeps well at night, one nap might be sufficient for them at 12 months.
If babe is not sleeping through the night, seems over tired, cranky or irritable during the day, they may need shorter wake windows and to keep at 2 naps for a few more months.
What are the wake windows for a 2 - 1 transition?
This is where we need to do some trial and error. I have worked with babies where we slowly extend the morning wake window, shortening the afternoon nap until eventually it drops completely. Often if a baby is sleeping 12 hours at night, they can have a morning wake window of 5/5.5/6 hours in the morning. Have a 1.5-2 hour nap, then have a second wake window of 4-5 hours in the evening.
However, some babies adapt better to keeping a shorter wake window in the morning and having a longer one in the afternoon. I have worked with babies that have a 4.5 hour wake window in the morning, and a 6 in the afternoon.
Transitioning to 1 nap is all about observing your babies sleepy cues and acting accordingly. If they’re happy and playing at 4.5 hrs then keep them playing until you start to observe to sleep cues.
It will take a couple of weeks to settle into a new schedule that works for baby.
How do I know my baby is ready for 1 nap?
If your baby is between 12-18 months and starts to show any of the following signs, it may be time to drop to 1 nap!
struggles to fall asleep for the second nap
taking shorter than usual naps
suddenly waking early and/or split nights (where a child can’t sleep for long periods during the middle of the night)
skipping second nap frequently
How long does it take to transition from 2 to 1 naps?
It can take anywhere from a few days to a couple of weeks to successfully transition to 1 nap.
It’s important to have patient and understand there’s going to be a little trial and error until you find what works for you and baby.
2 weeks is completely normal while things get adjusted.
How do you transition to 1 nap?
When your baby’s nap schedule changes, so does everything else. Be mindful that feeding times will also change and it’s easier to take a “go with the flow” approach while you figure out what’s going to work best for baby.
Here are some tips to help your baby make the switch to one nap a day.
Gradually extend their awake time in the morning. Your baby should be awake for at least 4.5-5 hours before they go down for their afternoon nap.
Move lunch and dinner earlier if they seem super sleepy. That way you can put them down for their afternoon nap early and put them to bed earlier.
Have quiet time during her regular morning naptime. If your little one is fussy or seems tired during her normal morning naptime, replace it with midmorning quiet time filled with books and cuddles.
Move up bedtime if they seem quite cranky. If your little one isn't at their best as night falls, consider moving their bedtime earlier. They may be more than ready to conk out sooner rather than later as they gets used to their new one-nap schedule.
Transitioning can be a particularly turbulent time for the household. Be patient and ride the waves and know it’s completely normal while everyone adjusts to the new schedule.