Most babies are ready to move to a one nap a day schedule between 13 and 18 months, but timing this change can be challenging for parents.

Signs your child is ready include taking longer to fall asleep for naps, resisting the second nap, or experiencing early morning wake-ups.

Sleep experts agree this is often the toughest nap transition, but with the right approach, you can create a one nap a day schedule that supports better nighttime sleep.

This blog post will take you through recognizing readiness, making the switch smoothly, and establishing an ideal daily routine

Is Your Baby Ready for the Switch?

Timing matters more than age when it comes to nap transitions. Rushing this change before your baby is truly ready can create weeks of sleep struggles for the whole family.

Instead of following strict timelines, parents should watch for clear developmental signals that indicate readiness.

Readiness Signs Between 12–18 Months

Most babies show consistent patterns when they’re ready to drop their second nap. These signs usually appear over several days or weeks, not just during one difficult afternoon.

• Refusing the second nap consistently – Your baby protests, plays, or simply lies awake during what used to be their afternoon sleep time. This happens for most days over a two-week period, not just occasionally.
• Early morning wake-ups become the new normal – If your baby starts waking at 5 AM or 5:30 AM regularly, they may be getting too much daytime sleep. Their sleep pressure isn’t building enough for a full night’s rest.
• Taking longer than 20 minutes to fall asleep at nap time – Previously easy nappers suddenly need extended settling periods. They might fuss, chat, or seem wide awake when placed in their crib.
• Short naps become the pattern – Both morning and afternoon naps shrink to 30-45 minutes instead of the usual longer stretches. Your baby seems rested after these brief sleeps.
• Bedtime gets pushed later and later – To fit in two naps and ensure tiredness at bedtime, you find yourself putting your baby down at 8:30 PM or 9 PM instead of the usual 7-7:30 PM.

Behavioral Cues Over Calendar Age

Every baby is different, so watching behavioral cues is more reliable than following age-based guidelines.

Some children are ready for one nap as early as 12 months, while others may need two naps until 18 months or later.

Signs of readiness include crankiness during usual nap times, resisting or skipping naps, and being able to stay active for longer periods without getting tired.

Wait about two weeks after milestones like walking or talking before changing nap routines, as these can temporarily disrupt sleep.

If your baby is happy with two naps and sleeping well, there’s no need to rush the transition

Common Nap Patterns by Age Group

How to Shift to a One Nap Schedule

Making the change from two naps to one doesn’t have to be overwhelming. A gradual approach over 2-3 weeks helps babies adjust without becoming overtired. Here’s a proven step-by-step method:

Step 1: Push Back the Morning Nap (Days 1-4)

Start by delaying the first nap by 15-30 minutes every few days. If your baby usually naps at 9 AM, move it to 9:30 AM, then 10 AM.

This creates a longer first wake window and prepares them for the eventual single afternoon nap.

Step 2: Shorten the Morning Nap (Days 5-8)

Cap the morning nap at 45-60 minutes maximum, even if your baby could sleep longer. Wake them gently if needed.

This prevents them from getting too much morning sleep, which would interfere with the afternoon nap and eventual transition to one nap.

Step 3: Gradually Eliminate Morning Nap (Days 9-12)

Start skipping the morning nap every other day. On skip days, offer an earlier lunch and move the afternoon nap up to 11:30 AM or 12 PM.

Your baby may be cranky initially, but this helps shift their sleep drive to the afternoon period.

Step 4: Establish the Single Afternoon Nap (Days 13-16)

By now, most of the babies nap once daily around 12-12:30 PM. This nap may be longer than before, often 2-3 hours.

Allow them to sleep as long as they need, but wake them by 3 PM to protect nighttime sleep.

Step 5: Fine-Tune Timing and Bedtime (Days 17-21)

Monitor your baby’s mood and adjust nap timing slightly if needed. You may need to move bedtime 30 minutes earlier during this transition period.

Once they’re consistently taking one good nap, bedtime can gradually return to its normal time.

Potential Drawbacks of a One Nap a Day Schedule

• Overnapping or Sleeping Too Long: Long naps (over 2 hours) can disrupt nighttime sleep, making it harder to fall asleep at night and causing grogginess upon waking.
• Impact on Social and Family Life: A fixed nap time may interfere with social events or family activities, especially for parents with young children.
• Not Suitable for Everyone: High-energy individuals or those with sleep disorders may need more than one nap a day to feel fully rested.
• Disrupting Natural Sleep Cycles: A one nap schedule may not align with everyone’s natural sleep patterns, making it harder to fall asleep at night or resulting in inconsistent sleep.
• Potential for Under-Napping: Short naps may not provide enough restorative benefits, leading to fatigue and irritability later in the day.
• Risk of Over-Reliance on Naps: Relying too heavily on naps can reduce the focus on improving overall nighttime sleep quality and may lead to unhealthy sleep habits.

To Conclude

Moving to a one nap a day schedule marks an important milestone in your baby’s sleep development.

Parents who follow the gradual transition steps and watch for their child’s individual readiness signs usually see success within 2-3 weeks. Remember that temporary rough patches are normal during this change.

Ready to start your transition? Begin by observing your baby’s current nap patterns and choose a calm period to make the change.