Just when you find a consistent sleep routine for your baby, it changes. After establishing everything you needed to provide a healthy nap schedule for your little one, you realize now you need to figure out when to transition to one nap.
Consider this article your personal guide to handling when and how to switch your baby from two naps to one.
Table of contents
- When to transition to one nap: Age
- When to transition to one nap: Signs
- Tips for a smooth transition into one nap
Key Takeaways
When to transition to one nap: Age
Most children are ready to fully transition from two naps to one nap around 14 to 18 months old. Once a nap is dropped, they will need to be able to comfortably stay awake for at least five hours before and after their one remaining nap.
For babies younger than 12 months, it is rarely time to drop to one nap. But if you do see signs that they are ready at this age, start by shortening their morning nap to see if this helps resolve any issues.
Making the transition before your child is ready can lead to miserable days and cause nighttime awakenings. It can take them longer to adjust. And as you may have experienced, overtired kids and babies tend to sleep worse than well-rested ones.
Ultimately, a successful transition depends on the readiness of the child.
Which nap should I drop?
As your baby’s wake windows lengthen, they’ll need more awake time before each sleep period — as we mentioned, about five hours before and after their nap.
That means to make the transition to one nap and maintain your baby’s wake windows, you’ll want to shift the morning nap until halfway through the day, and then shorten the afternoon nap until it’s dropped completely.
The single nap might not be long at first, but it will eventually lengthen to two to three hours.
When to transition to one nap: Signs
Here are some easy signs that it’s time to transition to one nap:
- Your child is resistant to both naps
- Your little one requires a late bedtime to fit both naps into the day
- They play, fuss, or take a short nap when you put them down
- Your child sleeps well for the first nap and resists the second
- Your child is happy or energetic when they miss one nap
- They don’t fall asleep during early car rides
- They wake up early or frequently in the middle of the night
If, over two weeks, your little one is consistently skipping at least four naps a week, they might be ready to make the change.
Tips for a smooth transition to one nap
Just like anything else with your growing baby, there is no one-size-fits-all. There is always trial and error until you find a successful solution. You may experience some hiccups, but this is temporary and normal.
In the meantime, here are some tips to ease the transition.
1) Consider going cold turkey in some situations.
In considering when to transition to one nap, dropping one cold turkey may sound severe. But some children can handle an immediate adjustment to a one-nap schedule when the morning nap moves to the middle of the day and bedtime is earlier.
2) Try a gradual transition.
If your child gets easily overtired, try a gradual transition to one nap. This is a better choice for younger toddlers who show signs that they’re ready for the change in nap schedule.
Start by moving the first nap later by 15 minutes every couple of days. While the first nap is still before the afternoon, your little one may still need a second, shorter nap to avoid being overtired. However, within a couple of weeks, that second nap will drop off altogether.
3) Provide a wind-down routine.
Just like your baby needs a bedtime routine, they’ll need a naptime routine. It won’t take long. Set aside seven to 10 minutes before their nap. You could change their clothes (and put on a fresh diaper), read to them, play some soft music, and dim the lights.
4) Alternate between 1- and 2-nap schedules.
By switching between one-nap and two-nap days, your child can build up their ability to stay awake for longer periods. For one-nap days, it’s also a good idea to put your child to bed a bit earlier.
5) Consider when to transition to one nap at daycare.
If your little one is in daycare, naptime may be out of your control. That’s OK. Trust your daycare workers and know you still have control over bedtime.
However, it’s important to communicate with the daycare staff and come up with a plan. You may even be able to move your child to a different room during nap time.
6) Add in quiet time.
Designate the time that your little one used to nap as quiet time. You can put on some soothing music, read, or enjoy a quiet activity together.
7) Be ready for some bumps in the road.
Transitioning to one nap a day can take time. You want to be ready to deal with some crankiness along the way. Try to show your little one that you understand their emotions and that you care.
If the crankiness persists and they seem tired during the day, as we mentioned, consider going back to two naps for a month or two before trying again.
8) Stay consistent.
As a parent, you’ve probably learned that consistency is key, especially with sleep time. Consistency is important as you help shift your baby’s sleep and nap routine.
Transitioning to one nap can often take two to four weeks, so be patient and stay the course!
One nap success
Knowing when to transition to one nap can be a bit challenging at first. Even with the right tools, it’s a big change to introduce to your little one!
Give yourself and your baby lots of grace, and know that we’re always here for you. If you need support, try Newton’s Sleep Consultation Powered by Tot Squad.
Before you know it, your baby will be three or four years old with no more naps and a different milestone to tackle. Until then, you’ve got this!
Frequently asked questions
1) Can I transition my 12-month-old to a one-nap schedule?
Although you can transition your 12-month-old to a one-nap schedule if they show signs that they are ready for the change, most babies aren’t ready at this time. Before dropping a nap, you’ll want to be sure that they’re not just experiencing a sleep regression.
2) What are the signs that my baby is not ready to drop a nap?
Your baby is not ready to drop a nap just yet if they’re unable to stay awake for over four hours at a time. Also, if they’re super fussy when you put them down for a nap but sleep like a champ, or if they’re extra irritable when they miss a nap, they’re probably not ready yet.
Yet another sign you might want to stick to the two-nap schedule for now is if your baby is having a hard time sleeping through the night. It’s always important to address their nighttime sleep before changing their naptime.
3) What’s the ideal schedule for a baby taking one nap a day?
There’s no ideal schedule for a baby taking one nap a day. Instead, there are some general guidelines that can be helpful, such as don’t schedule their one nap too late in the day, as it is likely to disrupt their nighttime sleep.
Try to plan your baby’s nap about halfway through their day — sometime between noon and 4:00 pm. For instance, starting the nap, which will likely be two to three hours long, between noon and 1:00 pm will give them ample time to sleep and enough awake time before bed.
Whatever the schedule, focus on the total hours of sleep to ensure your child is well-rested.
