As a Pediatric Sleep Consultant, I’m committed to helping you navigate all things sleep, and the transition when your baby drops to one nap can be a doozy. Don’t worry, though! I’ve got you covered! I’m sharing my tips to help you successfully navigate the transition to a two-to-one nap schedule.
First, this advice assumes your little one has independent sleep skills. Without that, making any change to their sleep schedule will be super challenging. If your baby hasn’t mastered independent sleep, I’d start working on that before dropping to one nap.
Signs Your Child Is Ready to Drop to One Nap
Most babies are ready to consolidate their two naps into one long mid-day nap between 15 and 18 months. They’re transitioning from baby to toddler! It’s essential to note that this transition has a wide age range and can occur anywhere from 13 to 24 months. Some hold onto both naps for a bit longer, while others transition to one nap earlier.
If your little one falls within this age range, watch for subtle signs that they’re ready to make the change. Babies rarely drop a nap overnight, but these cues can help you know when it’s time.
1. Boycotting One or Both Naps
The most common sign your little one is ready to transition to one nap is simply not taking them. Many babies will play in their crib during the morning nap rather than sleep. Or your baby might take a beautiful morning nap and then not sleep during their afternoon nap. If this continues for about two weeks, it’s time to drop to one nap.
2. Naps are SUPER Short
Another sign is when your little one starts taking two SUPER short naps. I’m talking 30-45 minutes naps when previously the naps were 1-1.5 hours each! When they transition to one midday nap, it should lengthen again to 1.5-3 hours of sleep.
3. Early Morning Waking
And possibly the worst of the signs . . . sudden early morning wakings! If your little one is still enjoying their two naps as usual but begins waking between 4:00 and 5:00 am, it’s time to transition. This indicates they are getting too much daytime sleep, and it’s time to shift that sleep back into nighttime (for everyone’s sake!).
Sleep Consultant Tip: Don’t rush into this transition prematurely. Hold onto both naps as long as you can! One way to do this is by micromanaging naps a bit. If your little one’s morning nap is over an hour, try shaving 15 minutes off the morning nap to see if that helps keep both naps for a bit longer. For example, if your child usually sleeps for an hour and a half, wake them at the 1-hour and 15-minute mark for a few days. If that solves the problem, then great! If not, you can shave another 15 minutes off, so they only nap one hour, but don’t go any shorter than that. By doing this, your toddler may be more likely to sleep for their afternoon nap, and you’ll be able to hold onto both naps a bit longer.
Timing the Nap
Once your baby is ready to drop to one nap, timing becomes everything. The general rule is to start the nap between 12:00 and 1:00 pm. Anything later typically results in a second wind, a skipped nap, or a too-late bedtime. Any earlier, and you’re looking at an overtired kiddo by the end of the day and a perpetually early schedule.
If you have an early riser, noon will likely be the best fit for your kiddo. But as your child gets older, the nap will shift closer to 1:00 pm. If your child sleeps later, nap time will be closer to the 12:30–1:00 pm range.
Managing the Transition to One Nap
Every baby adjusts differently, and the right approach depends on your child’s sleep habits. You’ve got two options: cold turkey or slow and steady.
Cold turkey is your best option if your child skips their morning nap but still takes the afternoon nap. This will make for a pretty easy transition. Stop offering the morning nap and begin offering one nap at noon.
Use the slow and steady approach if your child is taking the morning nap and skipping the afternoon nap. Begin pushing their morning nap later by 15–30 minutes every couple of days until you land at noon. It will take approximately two weeks to land at noon, and up to a month for your little one to fully adjust to their new nap time.
Aim for two hours of crib time. Sometimes, kids who have recently transitioned to one nap take a short nap because they’re overtired and not yet accustomed to stretching their wake window. If this happens, give them extra time to resettle and lengthen their nap. Additionally, consider an early bedtime, about 30-60 minutes earlier than usual, to ensure they stay well-rested.
Don’t Rush Dropping to One Nap!
If your current nap routine is still working, keep it! Waiting until your baby is truly ready makes for a much smoother transition later.
Do nothing if your little one is in the 15 to 18 month age range and naps and nights are still going well. Don’t make this transition until your kiddo consistently shows you they’re ready!
Key Takeaways
- Watch for signs like consistent boycotting of naps, super short naps, or early morning waking to know when to drop to one nap.
- Timing is crucial; aim for the nap to start between 12:00 and 1:00 pm for the best results.
- You can manage the transition either cold turkey or gradually, depending on your child’s current sleep habits.
- Give your child extra crib time and consider an earlier bedtime to accommodate the transition to one nap.
- Don’t rush the process; wait until your baby is truly ready to drop to one nap for a smoother transition.
Dropping to one nap is a big milestone for both you and your baby. Be patient, stay consistent, and celebrate each small win along the way. Before you know it, your little one will be thriving on their new schedule, and you’ll both have more energy to enjoy the day.
