When and How to Transition to a 1 Nap Schedule for your toddler

Oct 23, 2024

There comes a time in every toddler's life when two naps just don’t fit the bill anymore. Maybe you’ve noticed your little one suddenly treating that second nap like it’s optional, or they’re fighting bedtime with a surprising burst of energy. If this sounds familiar, your toddler might be ready to make the leap from two naps to one.

This transition can be a tricky time for parents, especially when your child was previously a champion napper. But don't worry! The key is knowing when your toddler is ready and how to manage the change without compromising their sleep. In this blog, we’ll dive into the signs that your toddler is ready to drop to one nap, how to manage the transition, and tips for adjusting your schedule to avoid an overtired toddler.

When Do Toddlers Drop to One Nap?

Typically, most toddlers transition from two naps to one between the ages of 13 to 18 months, although the exact timing varies for every child. Some may be ready earlier, while others might hold onto their two naps a little longer. It’s important to watch for the signs that your toddler is ready, rather than focusing strictly on their age.

Here are the most common signs to look for:

Signs Your Toddler is Ready to Transition to One Nap

Resisting the Second Nap
One of the clearest signs is when your toddler consistently fights the second nap of the day. If you’re finding that the afternoon nap is becoming a battle zone, with your toddler refusing to settle down despite showing some tired signs, this could indicate they no longer need that second rest period.
Taking Longer to Fall Asleep at Bedtime
When your toddler still takes both naps, but suddenly bedtime becomes a prolonged ordeal, this could mean they are getting too much daytime sleep. If your toddler is full of energy at bedtime and takes over 30 minutes to fall asleep, it may be time to rethink their nap schedule.
Shorter Morning Nap
A toddler who starts taking shorter naps in the morning may be transitioning naturally towards needing just one nap. If your toddler used to take a solid 90-minute morning nap and is now waking up after 30-45 minutes, it's a sign that their sleep needs are shifting.
Early Morning Wakings
If your toddler starts waking up earlier in the morning despite previously sleeping well, it could be due to too much sleep during the day. Early risings are a common indicator that your toddler’s total sleep needs are being met too early in the day, leaving them restless in the morning.
Increased Night Wakings
Night wakings that aren’t due to hunger or discomfort may signal that your toddler’s sleep schedule needs adjusting. If your toddler is suddenly waking more frequently at night and isn’t able to settle back to sleep easily, it may be time to reduce their nap time during the day.
Longer Awake Times Between Naps
As toddlers grow, their awake windows naturally increase. If your toddler seems perfectly content and energetic for longer periods between naps, it may indicate they are ready for just one longer nap rather than two shorter ones.

Managing the Transition from Two Naps to One

Now that you’ve identified the signs that your toddler is ready to transition to one nap, the next step is figuring out how to make the transition as smooth as possible. Here’s how you can help your little one adjust:

Move the Morning Nap Later Gradually
To help your toddler adapt to one nap, start by gradually moving the morning nap later in the day. You can shift the nap by 15-30 minutes every few days until it lands in the middle of the day, ideally between 11:30 a.m. and 12:30 p.m. This nap will become their primary (and only) nap, so it should be long enough to keep them rested until bedtime.
Use Early Bedtimes During the Transition
During the first few weeks of the transition, your toddler may get overtired in the evenings because their body is still adjusting to fewer naps. To avoid an overtired meltdown, move bedtime earlier by 30-60 minutes. Early bedtimes can prevent overtiredness, which often leads to night wakings and restless sleep.
Adjust Mealtimes
Along with shifting the nap schedule, you’ll likely need to adjust mealtimes too. Since the new nap time will fall closer to lunch, try offering a hearty snack before the nap to keep your toddler comfortable. After they wake up, you can serve lunch as a post-nap meal. This ensures they don’t go to sleep hungry or wake up starving.
Provide Plenty of Quiet Time
Quiet time can be a great way to ease the transition if your toddler struggles to make it through the day without a second nap. Even if they don’t sleep, providing a restful environment with calm activities, such as reading books or playing with quiet toys, can help them recharge and avoid overstimulation.
Offer Comfort
Transitions can be tough on toddlers, so it’s important to offer extra comfort and reassurance during this time. If they seem more clingy or fussy as they adjust to the new schedule, try to spend a little extra one-on-one time with them. This can help them feel secure during the change.
Be Consistent, but Flexible
While consistency is key to making the transition successful, it’s also important to remain flexible. Every toddler adjusts differently, so you may need to adapt based on your child’s specific needs. For example, some toddlers may need to alternate between one-nap and two-nap days during the transition period, especially if they seem overtired on certain days.

Sample One-Nap Schedule

Once your toddler has fully transitioned to one nap, their schedule will look a little different. Below is a sample one-nap schedule that can help guide you during this new phase:

7:00 a.m. – Wake up
7:30 a.m. – Breakfast
9:30 a.m. – Morning snack
11:30 a.m. – Lunch
12:00 p.m. – Nap (1.5-2.5 hours)
2:30 p.m. – Wake up and afternoon snack
5:30 p.m. – Dinner
6:45 p.m. – Wind-down routine (bath, reading, etc.)
7:15 p.m. – Bedtime

This is just an example, and the exact timing will vary depending on your child’s natural wake-up time and sleep needs. The goal is to have one solid nap in the middle of the day that’s long enough to prevent overtiredness while leaving enough time between waking up and bedtime.

Avoiding Overtiredness

Overtiredness is a common concern during the transition from two naps to one. When a toddler is overtired, their body produces more cortisol, making it harder for them to fall asleep and stay asleep. Here are some tips to help prevent overtiredness during this adjustment:

Watch for Tired Signs: Keep an eye out for classic tired signs, like rubbing their eyes, yawning, or becoming fussy. Once you spot these signs, begin your wind-down routine to avoid pushing your toddler past their sleep window.
Adjust Schedule as Needed: If your toddler seems overtired, don’t hesitate to make temporary adjustments. This could mean offering a shorter second nap or moving bedtime even earlier on particularly rough days.
Use Blackout Curtains: A dark sleep environment can help your toddler nap longer and more deeply during this transition. Blackout curtains can block out light, helping to cue your toddler that it’s time to sleep.

Conclusion

Transitioning from two naps to one can feel like a big change, but with the right approach, it can go smoothly for both you and your toddler. The key is recognizing the signs that your toddler is ready, making gradual adjustments, and keeping their overall sleep needs in mind.

Be patient, as this transition can take time. Some toddlers may switch to one nap seamlessly, while others may need a few weeks to fully adjust. Stick to a consistent routine, offer plenty of comfort, and be flexible as your child settles into their new sleep schedule. Before you know it, they’ll be napping like a pro and you’ll have a new rhythm to your day!

If you’re ready to end the bedtime battles and enjoy peaceful nights with your toddler, I’m here to guide you.

As a certified pediatric sleep consultant, I’ve helped over 500 families in 14 countries resolve their toddlers' sleep struggles and teach them healthy sleep habits.

My Baby Sleep Made Easy - Sleep Training Masterclass (5 - 18 months old) offers a gentle, proven approach that will help your little one fall asleep independently, stay in their own bed, and sleep through the night.

With step-by-step guidance and a supportive community, you’ll finally get the rest you deserve while ensuring your toddler’s sleep sets the foundation for a well-rested childhood. Join me for the next live session and let’s start this transformative journey together!