How to manage the transition from two naps to one nap

As babies grow into toddlers, they gradually become able to stay awake for longer stretches and eventually need only one nap per day. If your baby’s two-nap schedule has gone from predictable to erratic, you may be wondering if it’s time to drop a nap.

Fortunately, we’ve been there and we can help. Consider this your go-to resource for handling what many parents find to be the trickiest of all. Wondering ? We have a for that too!

When do babies make the transition to one nap?

Most children are ready to fully transition from two naps to one nap around 14 - 18 months old. Once they’ve fully transitioned to one nap, they’ll need to be able to comfortably stay awake for around 5 hours before and after their one remaining nap. 

That said, it’s common for babies to start outgrowing their two-nap schedule after their first birthday. It’s also common for daycare providers to transition children to a one-nap schedule around.

Some babies are able to successfully make the transition on the earlier side, while other toddlers will sleep better when the nap is dropped on the later end. We often find that children who sleep really well at night tend to drop the nap on the earlier end of the average range.

The transition period often takes a few weeks; however, it depends on the readiness of the child. If a child is transitioned to a one-nap schedule before they’re ready, the adjustment may take a bit longer – but the strategies below can help keep them well-rested along the way. 

Which nap gets dropped?

When children transition from two naps to one, it’s the second nap that goes. As wake windows lengthen, the first nap shifts later and the second nap is phased out altogether. The one remaining nap then falls in the middle of the day. 

Ideally, there will be about 5 hours on either side of the nap. It’s common for the nap to be short at first and then eventually lengthen to 2 - 3 hours long.

Here are some examples:

Sample 1-nap schedule

Note: Sleep needs vary by child, and this chart should be viewed as an example.

Sample 1-nap schedule

Note: Sleep needs vary by child, and this chart should be viewed as an example.

Signs that your baby is ready to transition to one nap

As a toddler gets closer to dropping a nap, it’s common to see the following signs:

• Resisting naps, especially the second one

• Skipping naps entirely

• Taking shorter-than-usual naps

• Suddenly waking early and/or split nights (where a child is awake for long periods during the night)

Keep in mind that seeing these signs occasionally is normal – it’s when they’re happening consistently over a couple of weeks that it’s likely time to consider a schedule change. If your child is regularly getting less than 10 hours of sleep per night on a two-nap schedule, transitioning to one nap may help lengthen night sleep.

Strategies for managing this transition

During the transition period, it can be tricky to figure out when to offer naps! There’s no one-size-fits-all solution, and the way your baby transitions to a one-nap schedule may look differently for a friend or family member’s baby. While sleep might be bumpy for a few weeks, keep in mind that this is temporary as your baby adjusts. 

Here are some options to consider:

1. Lengthen the wake windows

Around 12 months of age, it’s common for babies to need more awake time in order to fall asleep and stay asleep – but that doesn’t necessarily mean they’re ready to drop a nap. Extending wake windows from 3 - 3.5 hours to 3.5 - 4 hours can often help build enough sleep pressure to get naps back on track. Here’s what that might look like:

Sample

Note: Sleep needs vary by child, and this chart should be viewed as an example.

2. Drop the nap cold turkey

Some children can handle an immediate adjustment to a one-nap schedule, with the morning nap being moved to the middle of the day and an earlier bedtime. This tends to be true for children who are already awake 4 or more hours in between their morning rise time and their first nap and are showing consistent signs that the two-nap schedule is no longer working well for them. 

This is what a one-nap might look like after consistently refusing the second nap of the day:

Note: Sleep needs vary by child, and this chart should be viewed as an example.

3. Gradually transition

A gradual change can be a better fit for toddlers who are on the younger side to drop a nap but showing signs of readiness — or for those who get overtired pretty easily. 

Start by moving the first nap later by 15 minutes every few days. While your baby’s first nap is before midday, you may need to offer a shorter catnap in the afternoon in order to help them make it to bedtime without becoming overtired. If your baby doesn't nap when you offer the catnap, they’ll need an early bedtime, but no earlier than 6:00 PM.

Here’s an example of what that might look like for a:

Note: Sleep needs vary by child, and this chart should be viewed as an example.

As you move the naps later, night sleep may be shortened on a temporary basis. After transitioning fully to a one-nap schedule, we’d expect night sleep to lengthen. Once the first nap is close to midday, you can move it to 5 hours after the morning rise time (but no earlier than 11:00 AM) and phase out the second nap.

4. Flip-flop between two schedules

While in the midst of the nap transition, a toddler may be able to comfortably handle a few consecutive days with just one nap. However, overtiredness can build up over time and lead to sleep difficulties. To cut down on overtiredness, it can be helpful to flip-flop between one-nap days and two-nap days as your child gets used to staying awake for longer periods. 

This is a good option if your baby is being transitioned to a one-nap schedule at daycare before they’re ready or they seem to be getting really overtired from the nap transition. Offering two naps every few days — or just on the weekends — can help “reset” and prevent overtiredness from building up as they adjust. If the second nap doesn't happen, continue to offer an earlier bedtime to keep your child from getting overtired.

It’s also normal for the one nap to be shorter at first – consolidating day sleep can take time and patience! You might find that some days your child will need one nap, and others they will need two.

Takeaway

• Most toddlers drop to one nap between 14 - 18 months: Some are ready closer to 12 months, while others have a smoother transition if they wait longer. Readiness is a stronger indicator than age alone.

• The second nap is the one that goes: As wake windows lengthen, the morning nap shifts later and the afternoon nap fades out, leaving one midday nap.

• Sleep may get bumpy before it gets better: Short naps, nap refusal, or early waking are common during the transition and are usually temporary.

• There’s more than one way to transition: Some toddlers do well with a cold turkey approach, while others benefit from a more gradual shift or flip-flopping between one and two-nap days. And sometimes, longer wake windows are all that’s needed before the transition is even necessary.