The 2 to 1 Nap Transition
Wondering if your kiddo is ready for a 1 nap schedule?
In today’s blog, I’ll walk you through everything you need to know about the 2 to 1 nap transition, including knowing the signs of readiness, when to make the shift, how to make a gentle transition and so much more!
When to Transition
As a gentle sleep coach, I am often asked “What age do toddlers go from 2 naps to 1?”
While it can be helpful to have a general reference point, know that every child is different. Your little one has their own unique sleep needs, sleepy cues, wake windows, daily rhythms and are developing at their own pace. Typically, we see the transition from 2 to 1 nap happen anywhere between 12 to 18 months, although some babies may start showing signs as early as 11 months. So, while some children might be completely ready by 11 months, others will reach this milestone a bit later, and that is perfectly fine! Follow your child’s lead and watch for their signs of readiness before making the switch.
Is My Child Ready?
So, how do you know baby is ready for 1 nap? Every child can show different signs of readiness for this transition. However, here are the common signs to look out for:
Signs that your child is ready for the 2 to 1 nap transition:
Kiddo is between 12-18 months
While every child is different, this is the general time frame when many toddlers are ready for the shift.
Wake windows are between 4.5-5 hours+
Your child should be consistently able to remain happily awake between naps for at least 4.5 hours, but ideally closer to 5 or longer.
Early rising
While there are more contributing factors to why your child may be experiencing early rising, it is one of the signs that they may be ready for a 1 nap schedule.
Nap refusal
If your baby is struggling or flat out refusing a nap, this is a clear sign that they are getting ready for the transition. If baby is protesting nap and you are unsure or not quite ready to commit to a 1 nap schedule (for example, your child is refusing the first nap, but can’t quite handle 4.5 hours of awake time), you may consider offering a stroller, carrier or contact nap to see if they will accept the rest.
Very short naps
Shorts naps can be another sign that your child is ready to drop that morning nap. If you notice 1 or both naps are getting shorter (~30 minutes), this could be a sign that it might be time to switch to a 1 nap schedule. When we transition to a 1 nap schedule, ideally that day sleep will consolidate to ~90 minutes, but can be up to 2.5 hours.
Second nap or bedtime is getting later
This one often goes in tandem with wake windows growing longer. As your child is able to handle more and more time happily awake between rests, that last nap will get pushed later and later, which either means bedtime also gets pushed later or bedtime is a struggle because you have an undertired kiddo.
Consistent pattern
If your child has been showing multiple signs of readiness consistently, then it is telling that they truly are ready for a shift. Everyone has off days, baby’s go through sleep progressions, growth spurts and other developmental milestones that can affect their sleep from day to day. However, if your child has been showing a consistent pattern for at least 3 days (but typically closer to 5-7), then it might be time to consider dropping the morning nap.
QUICK TIP
If you are on the fence about the transition, try capping the first nap before diving in to dropping the nap entirely. Capping the morning nap short by by 20-30 minutes can sometimes help your child accept their afternoon nap and enjoy a longer stretch of afternoon sleep. If you try this and it works for you, keep going with it! If you are still noticing the other signs of readiness even after a few days of capping the morning nap, then it might be time to consider the 1 nap schedule.
What is an Ideal 1 Nap Schedule?
Circumstances and daily rhythms look different for every family. An ideal time to have 1 midday nap is around 12 or 12:30. Again, everyone’s circumstances are different! If you have a child who wakes a bit later, closer to 8 or 9 for example, you may need to push nap closer to 1 pm. Wondering what a 1 nap a day schedule looks like? Take a peek at the sample schedule and save it for your reference! →
How to Gradually Transition to 1 Nap
The transition from 2 to 1 nap is essentially pushing the morning nap to midday, with the goal being that the second nap eventually gets dropped entirely.
When you have established that your baby is showing signs of readiness, the first thing you will want to do is gradually increase the morning wake window. Remember, wake windows are generalized and anecdotal, meaning your child may need more or less awake time than is “recommended” for their age. I am a big believer in listening to sleepy cues over strict schedules, but you can find balance here by following their lead and getting close to the average age appropriate wake window.
Start by extending your child’s morning awake time by just 5-15 minutes (some children can handle up to a 30 minute shift, but really pay attention to their tired cues to avoid overtiredness) each day or even every other day for a really gentle, gradual approach. Continue extending until you get to a 12 or 12:30 nap time, or whatever midday nap time works for your child’s unique schedule. At this point, you will continue to offer that midday nap around the same time each day. Naps may continue to be on the shorter side as your child is getting used to this new routine, but should lengthen over time!
As your child navigates this new schedule, you might consider offering a short afternoon “bridge nap.”
This is a great option if your child has made it to the 12/12:30 nap time, but naps are still only between 30-60 minutes long. Offering a bridge nap in the later afternoon can help your child make it to an appropriate bedtime and avoid overtiredness.
During this transition period, you may notice that your little one is experiencing earlier wake ups. This is so normal when making this shift since it usually means that bedtime is a bit earlier than they are used to. Not to worry! Over time, your child will become more adjusted to their new schedule and you can make adjustments as needed when it comes to your ideal bedtime.
How Long will it Take?
So, how long does a 2 to 1 nap transition take? Like any transition your little one will navigate, this one takes time and patience. Depending on your unique circumstances, your child’s age, temperament, sleep needs etc., your little one may grow accustomed to the new schedule within a week or two, while others may take several weeks to get into a rhythm. In general, you can expect 4-6 weeks to get into more of a consistent pattern, but the good news is that they will stick with this schedule through toddlerhood!
Conclusion
While it will take some time and patience for your child to adjust to their new rhythm, they will get there at their own pace. Remember, your little one will go through many transitions throughout their childhood, so I encourage you to try not to dwell on the length of time it takes to “meet” this milestone, but to be present in the journey and follow their lead!
Looking for more support?
You don’t have to go it along! From FREE Sleep Guides, to personalized guided support options, I’ll walk you through making truly gentle shifts to help sleep feel more sustainable in your home.
Sweet dreams,
♡Rhaine
