The transition from two naps to one is a major milestone in your baby’s sleep routine. While some babies adjust easily, others may need a gradual shift to avoid crankiness and overtiredness. Knowing when to transition from 2 to 1 nap can help ensure a smoother process for both you and your little one.
This guide will help you identify the signs that your baby is ready, how to transition successfully, and provide practical tips to make the change as smooth as possible.
When Do Babies Transition to One Nap?
Most babies transition from two naps to one between 12 to 18 months, but the exact timing depends on individual sleep needs.
Here’s a general guideline:
- 10-12 months: Most babies still need two naps and aren’t ready to transition.
- 12-14 months: Some babies begin showing signs that they can drop the second nap.
- 15-18 months: The majority of toddlers successfully transition to one nap per day.
If your baby is showing signs of nap resistance or schedule disruptions, it may be time to consider the transition.
Signs Your Baby Is Ready to Drop to One Nap
Not sure if your baby is ready? Look for these clear signs:
1. Refusing One of the Naps
- If your baby consistently skips their morning or afternoon nap, it’s a sign they may not need both anymore.
- Occasional nap refusal is normal, but if it happens for 10-14 days straight, they may be ready for one longer nap.
2. Taking Longer to Fall Asleep
- If your baby takes 30+ minutes to fall asleep for one of their naps, they might be outgrowing the two-nap schedule.
- Struggling with bedtime sleep due to late or long naps can also indicate readiness for a one-nap schedule.
3. Shorter Naps or Early Wake-Ups
- Your baby might start taking shorter naps (30-45 minutes instead of 1-2 hours).
- If they wake up too early in the morning or from naps, it could mean their sleep needs are changing.
4. Nighttime Sleep Disruptions
- Babies transitioning to one nap often struggle with bedtime or wake up frequently at night.
- If bedtime is pushing later, or your baby wakes up too early, dropping a nap can help regulate their schedule.
5. Energy Levels Stay High Without the Second Nap
- If your baby misses a nap and stays happy and active, they might not need that nap anymore.
- Babies who still need two naps usually show signs of overtiredness (crankiness, eye rubbing, meltdowns) when skipping one.
If your baby is showing multiple signs, it’s time to start the transition!
How to Transition from 2 to 1 Nap: Step-by-Step Guide
Switching from two naps to one doesn’t happen overnight. Here’s the best way to ease the transition:
Step 1: Gradually Shift the Morning Nap Later
- Instead of dropping a nap suddenly, move the morning nap 15-30 minutes later every few days.
- Your goal is to shift nap time closer to midday (11:30 AM – 12:30 PM).
Step 2: Cap the Morning Nap
- If your baby still needs two naps but isn’t sleeping well at night, try shortening the morning nap to 20-30 minutes.
- This helps build more sleep pressure for a longer afternoon nap.
Step 3: Encourage One Long Midday Nap
- Once the morning nap is pushed to late morning, start eliminating the second nap.
- Aim for a single nap around 12:00-1:00 PM, lasting 1.5 to 3 hours.
Step 4: Adjust Bedtime Temporarily
- Expect overtiredness in the first few days. You can move bedtime earlier (by 30-60 minutes) until your baby adjusts.
- Once the one-nap schedule is consistent, return to normal bedtime.
Step 5: Offer Quiet Time if Needed
- If your baby struggles without the second nap, offer a quiet break (books, dim lighting) to help them relax.
- Some toddlers enjoy independent play in their crib or room instead of a second nap.
Most babies fully adjust within 1-3 weeks. Be patient, and stay consistent!
One-Nap Schedule Example
Here’s an example schedule for a toddler on one nap:
⏰ 7:00 AM: Wake up
🍽 8:00 AM: Breakfast
🥛 10:00 AM: Snack
🛏 12:00 PM – 2:30 PM: Nap
🍽 3:00 PM: Snack
🥘 6:00 PM: Dinner
🛏 7:30 PM – 8:00 PM: Bedtime
This schedule may vary based on your child’s needs, but the goal is to ensure they get enough total sleep.
Common Challenges & Solutions
1. Baby Gets Cranky Before Nap Time
- Offer a small snack or quiet playtime to prevent overtiredness.
- Shift nap time earlier if needed, then gradually push it back.
2. Baby Wakes Up Too Soon from the Nap
- Ensure their room is dark and quiet.
- Try a white noise machine to block out disturbances.
- Wait a few minutes before intervening to see if they fall back asleep.
3. Early Morning Wake-Ups
- Early wake-ups are common during transitions.
- Keep the room dark, and avoid rushing in too soon.
- Adjust bedtime if necessary—sometimes, an earlier bedtime prevents early wake-ups.
FAQs: Transitioning from 2 to 1 Nap
✔️ Most babies transition between 12-18 months, but some may need two naps until closer to 18 months.
✔️ The single nap should last 1.5 to 3 hours, ideally starting between 12:00 PM and 1:00 PM.
✔️ If your baby fights naps, takes shorter naps, has bedtime struggles, or wakes up too early, they may be ready for one nap.
✔️ Some babies adjust quickly, but most do better with a gradual approach, shifting nap times over 1-3 weeks.
✔️ Allow a short quiet time in the afternoon. If tiredness continues, you can temporarily reintroduce two naps before trying again.
Final Thoughts
The transition from 2 to 1 nap is a big adjustment, but with the right approach, your baby will soon enjoy a consistent, restful schedule.
Watch for readiness signs, use gradual adjustments, and stay patient—it’s normal for babies to take a few weeks to settle into their new routine.
By making small, steady changes, your little one will be napping like a pro in no time!
Disclaimer: The content on Passive Parenting is for informational purposes only and not a substitute for professional advice. Always consult a qualified expert for parenting or medical concerns.
