The 2 to 1 Nap Transition: A Guide to the 1-Nap Schedule

If your little one is between 12 and 14 months old, they may be showing signs that they're ready to transition from two naps to one. This change can feel daunting, but it's an important step in their development, and the good news is that once they adjust, they'll likely stay on this one-nap schedule until they're nearly three years old.

So, how do you know if your toddler is ready to drop a nap? And how do you manage this transition smoothly? Let's dive in.Signs Your Toddler is Ready for One Nap

Signs It’s Time to Drop to 1 Nap

There are three primary signs that your toddler might be ready to transition to a one-nap schedule:

• Early Morning Wake-Ups: If your child consistently starts waking up very early (e.g., 4:00 AM - 6:00 AM) and is ready to start the day, it could mean they're not getting enough awake time during the day and are trying to compensate by waking up earlier to build more sleep pressure.
• Nap 2 Resistance: If your child takes a good first nap but then resists or skips their second nap, this is a strong indication that they're ready to consolidate their sleep into one midday nap.
• Falling Asleep Easily for Naps but Not at Bedtime: If your child falls asleep quickly for both naps but takes a long time to fall asleep at bedtime, it might be time to transition to one nap.

If you've noticed one or more of these signs consistently for over two weeks, it's likely time to start the transition to a one-nap schedule.

2 to 1 Nap Transition Explained 

The goal of the transition is to shift the morning nap later and later until it becomes a single midday nap, and to eliminate the afternoon nap altogether. This midday nap should ideally last 2-2.5 hours, with a 5-hour wake window before the nap and a 4.5-hour wake window before bedtime.

It's important to make this transition gradually. Start by pushing the morning nap later by 30-minute increments every two days until you reach the desired midday nap time. Don't try to make the change cold turkey, as this will likely result in an overtired and cranky toddler.

Even if your child starts taking a long nap earlier in the day, continue to push the nap time later until you achieve a consistent 5-hour wake window in the morning. This will help prevent early bedtimes and early morning wake-ups.

Nap Length and Timing

During the transition, your toddler might experience some overtiredness, which can result in shorter naps. Aim for a 2-2.5 hour nap, but if they wake up before that and are happy to play quietly in their crib, let them. If they're upset and want to get out, it's okay to end the nap early. The minimum nap length for a one-nap schedule is 1.5 hours, and the maximum is 2.5 hours.

If your toddler takes a short nap and becomes overtired, you can offer a short, on-the-go catnap in the stroller or car between 4:00 PM and 5:00 PM. Alternatively, you can offer an earlier bedtime by 30-60 minutes.

Here is a snapshot of the 1-nap schedule:

Use the above 7-7 schedule to build your child’s schedule according to when they wake in the morning and when they go to bed. 

How Long Should the Nap Be?

During the 2 to 1 nap transition, it is normal for your child to experience overtiredness. Their body is learning to consolidate their sleep into one, long nap, and the longer wake windows can lead them to feel very tired at first. Because your child will experience some over-tiredness, it’s very likely that during the first two weeks of the transition (especially when you’re moving the nap back by 30 minute increments) your child won’t sleep the full 2-2.5 hours for their nap.

If they wake up before the 2-2.5 hour mark and are visibly upset, or crying and wanting to get out of their crib, you can wait a few minutes and then go ahead and get them up and move on with your day.

If they wake up before the 2-2.5 hour mark and they are playing with their stuffed animal, rolling around, or dozing off and on, then allow them to remain in their crib for the full 2.5 hours. Letting them rest and doze in their crib is helpful and counts for something. 

You should always aim for a full 2.5 hour nap, but sometimes a shorter nap can be okay. Some toddlers take a solid 2 hour nap and they are happy, healthy, and well-rested for the remainder of their day.

The very bare minimum length for a 1-nap schedule would be a 1.5 hour nap. Anything shorter than this will undoubtedly leave your toddler overtired which will likely lead to issues during bedtime or throughout the night. On the other end of the nap length spectrum, 2.5 hours is the maximum length we want for the 1-nap schedule.

For some of you, that may mean that you need to wake your child up at the 2.5 hour mark. We know some of you are thinking, “Wake my child up?!?”Yes! Your toddler should not be sleeping for 3-3.5 hours during the day. It’s a simple math equation. If your child sleeps too much during the day, it will take away from their night time sleep. Wake your child up from their midday nap so they can have an adequate wake window before bedtime and a great night of sleep.

Quick Facts for the 2 to 1 Nap Transition

Let’s take a look at some quick facts regarding the 2 to 1 nap transition.

Quick fact #1: The transition typically occurs between 12 and 14 months.

Quick fact #2: Aim for a 2-2.5 hour midday nap, but a minimum of 1.5 hours is acceptable.

Quick fact #3: The afternoon nap is eliminated entirely.

Quick fact #4:  Once transitioned, this schedule can last for a few years.

Activities for Longer Wake Windows: Get outside! Sunlight and fresh air will help regulate your child's sleep patterns and keep them energized. Ensure they don't doze off in the car or stroller before nap time. Engage them in active play and stimulating activities.

How to Avoid Extreme Overtiredness Before Bedtime 

Short naps are common during the transition to a one-nap schedule, and can lead to overtiredness. If your toddler is struggling, a brief "on-the-go" catnap in the stroller or car can help bridge the gap to bedtime. Aim for a 10-20 minute doze between 4:00 PM and 5:00 PM, as this can provide enough energy to get through the rest of the evening.

If on-the-go naps aren't feasible, consider an earlier bedtime by 30-60 minutes. Remember that every child responds differently to tiredness, so use your best judgment as a caregiver to determine what works best for your little one.

Conclusion

Remember, every child is different, and it may take 4-6 weeks for your toddler to fully adjust to the one-nap schedule. Be patient, consistent, and flexible, and you'll successfully navigate this transition.

• The 2 to 1 nap transition occurs between 12 to 14 months old
• During the transition you will move your child’s morning nap back by 30 minute increments until it reaches the middle of the day (Nap 2, vanishes!)
• On the 1-nap schedule you are aiming for a 2-2.5 hour midday nap with a 5 hour wake window before the nap and a 4.5 hour wake window before bedtime
• During the 2-to-1 nap transition it can take your child up to 4-6 weeks to adjust to their new 1-nap schedule