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Transitioning from two naps to one: When and How Babies Make the Switch
As a toddler sleep consultant, I’m often asked for advice about when parents can expect their baby’s sleep patterns and needs to evolve. Many parents I speak to worry about whether their child is getting enough sleep. Another big transition in your baby’s sleep schedule is moving from two naps a day to one.
I don’t like sharing sleep routines that give you a prescriptive schedule to try and follow (check out my blog on The Perfect Nap Routine here) as it’s helpful to remember that all babies are different (ps research indicates that only around 30% of babies will follow a rigid routine anyway!).
So this blog won’t give you an exact list of timings to follow, but it will explain some of the signs to look for and how to support your baby in dropping from two naps to one with confidence!
The timing of this change can vary, but most toddlers are ready to drop from two naps to one between 14 and 18 months of age.
Some signs that may indicate your baby is ready for fewer naps:
Transitioning from two naps to one is often a gradual process, it might take a few days to a few weeks to see a new consistent one-nap routine.
Here are steps to facilitate this transition smoothly:
Observe and Adjust: Monitor your toddler’s sleep patterns and start by gradually extending their awake time between naps. For instance, if your baby is awake for 3 hours before needing a nap, try extending it to 3.25 hours.
Lengthen Naps: Encourage longer naps by creating a conducive sleep environment. This might include a dark, quiet room and a consistent pre-nap routine to signal that it’s time to sleep. If you need to, use motion or contact to help your little one to nap longer. you might need to do this with the second nap if it’s typically short, as they need to get to bedtime without being overtired!
Adjust Bedtime: During the transition, your toddler might become overtired as they adjust to staying awake longer. Consider an earlier bedtime to compensate for the reduced daytime sleep. As they get more used to it you can push bedtime later.
Flexible Routine: Maintain flexibility in your toddler’s routine. Some days may still require two naps, especially if they had a restless night or seem unusually tired after the second nap.
Consistency is Key: While being flexible, aiming for consistency in their wake-up time can help regulate your toddler’s internal clock, making naps easier to settle into.
Early Wakings: If your baby starts waking up earlier than usual, it might indicate overtiredness. Try an earlier bedtime or slightly reducing the last wake window by pushing the second nap later to see if it helps.
Nap Refusal: If your toddler refuses the second nap but becomes fussy in the late afternoon, an earlier bedtime or a brief power nap (10-15 minutes) can help ease the transition.
Inconsistent Naps: During the transition, nap lengths can vary. Be patient and keep a consistent routine. Most toddlers will settle into the new nap schedule within a few weeks.
The transition from two naps to one is a natural progression in your toddler’s development. By observing their cues, adjusting their schedule gradually, and maintaining a consistent routine, you can support a smooth transition.
Remember that every toddler is unique, and while general guidelines are helpful, being attuned to their specific needs will ensure the best outcome for their sleep health.
This transition is just one step in the journey of your toddler’s evolving sleep patterns. Embrace the changes and enjoy the moments of growth and development along the way.
If you’re worried that your child wont be getting enough sleep when they drop a nap check out my quiz below.
If you’re ready to get some help with sleep, book in your free 15m consultation here.
Imagine life feeling like you know what YOUR little one needs, no more battling to get them to sleep when they just don’t seem ready
Imagine feeling more confident that you can book the baby class or meet a friend for lunch because you know when your baby will need to sleep.
Understanding and meeting your baby or toddler’s sleep needs is vital for their development and your sanity.
If you want to learn how to understand YOUR child’s unique sleep needs, I’ve got you! Complete the quiz and I’ll tell you whether your child is getting enough sleep.
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