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Nap transitions can be confusing and overwhelming for parents. If you’re wondering whether it’s time to move your toddler from two naps to one, you’re not alone. Some days, your toddler may happily take both naps, while other days feel like a battle. The idea of dropping the morning nap altogether can feel daunting, but with the right approach, this transition can go smoothly.
Transitioning to one nap is the biggest nap change your toddler will experience, and it can be challenging. Patience and knowing how to approach the process are key. In this blog, we’ll cover the signs that indicate it’s time to transition, strategies for a smooth adjustment, and practical tips to help your toddler thrive.
What Age Should You Expect the Transition?
Most toddlers are ready to drop their second nap between 14 and 18 months. While every child is different, transitioning too early—before 14 months—can lead to overtiredness and disrupted sleep. Waiting until your toddler is closer to the upper end of this range often makes the process smoother, as they’ll better handle longer wake windows.
Signs Your Toddler Is Ready for One Nap
If you notice a combination of the following signs for at least 1–2 weeks, it might be time to make the switch:
Your toddler can stay awake comfortably for 4–6 hours.
They resist the second nap consistently for 1–2 weeks.
Bedtime is pushed later than 8:30 p.m. to accommodate two naps.
Naps become shorter, but your toddler wakes up refreshed and happy.
Night wakings or early morning wake-ups (before 6 a.m.) increase.
They take longer to fall asleep at bedtime due to reduced sleep pressure.
If these signs are inconsistent or only happen occasionally, your toddler may not be ready yet.
Should You Delay the Transition?
Yes, if your toddler is under 14 months, it’s best to hold off. The longer you can wait, the easier the transition will be. Younger toddlers often struggle with longer wake windows, leading to overtiredness, short naps, and disrupted nighttime sleep.
To delay the transition, try capping one or both naps. Start by shortening nap 1 by 30 minutes or dividing the cut between the two naps. Adjust gradually, cutting an additional 15 minutes every few days if needed. This approach helps prevent overtiredness while maintaining a two-nap schedule until your toddler is ready.
How to Transition from Two Naps to One
The key to a smooth transition is gradually extending your toddler’s first wake window until the second nap can be eliminated. Here’s how to do it:
Extend the First Wake Window Gradually: Add 15 minutes to the first wake window every few days. For example, if your toddler’s first nap usually starts at 10 a.m., push it to 10:15 a.m., then 10:30 a.m., and so on.
Focus on Clock Time: Transitioning during this phase can make wake times unpredictable. Use the time on the clock as a guide, aiming for nap 1 to start between 11:30 a.m. and 12:30 p.m. The exact time depends on when your toddler typically wakes up for the day.
Allow Nap 1 to Be Uncapped: Let your toddler sleep as long as they need for their first nap once it starts later in the day. This ensures they’re well-rested without a second nap.
Adjust Bedtime: Initially, you may need to move bedtime earlier—sometimes as early as 6:00 p.m.—to prevent overtiredness during the adjustment period. Over time, settle into a 5-hour wake window before bed.
Sample Transition Schedule
Here’s an example of how to gradually move from two naps to one:
Current 2-Nap Schedule
Wake up: 6:30 a.m.
Nap 1: 10:00–11:30 a.m.
Nap 2: 3:30–4:15 p.m.
Bedtime: 8:00 p.m.
Gradually Shifting Nap 1
Day 1: Nap 1: 10:15–11:45 a.m
Nap 2: 3:45–4:30 p.m
Bedtime: 8:15 p.m.
Day 3: Nap 1: 10:30–12:00 p.m.
Nap 2: 4:00–4:45 p.m.
Bedtime: 8:30 p.m.
Cutting Out Nap 2
Nap 1: 10:45–12:15 p.m.; Bedtime: 6:00 p.m.
Gradually shift nap 1 to 11:30 a.m.–1:30 p.m., with bedtime around 6:30 p.m.
How Long Does the Adjustment Take?
It typically takes 3–4 weeks for a toddler to fully adapt to a one-nap schedule. During this time, your toddler might still seem tired around their old nap times, but consistency is key. Avoid reverting to two naps, as this can delay progress.
Tips for Managing the Transition
Expect Early Bedtimes: During the transition, bedtime may need to be as early as 6:00 p.m. to help your toddler catch up on lost sleep. (It may seem like common sense to push bedtime later, but that leads to them being overtired, which doesn't help!)
Handle Early Wakings with Consistency: If early morning wake-ups occur, stick to your desired wake-up time. Avoid light and stimulation before that time to reinforce healthy sleep patterns.
Encourage Longer Naps: Once on a one-nap schedule, aim for naps lasting 1.5–3 hours. Keep your toddler in their sleep space for at least 1.5 hours during nap time to encourage longer rest periods.
Keep Your Toddler Engaged: Help your toddler stay awake during longer wake windows by engaging in stimulating activities like dancing, outdoor play, or creative games.
Final Thoughts
Transitioning from two naps to one is a big adjustment for your toddler, and it can be challenging at first. Be patient, stay consistent, and give your little one time to adapt.
With the right strategies, this milestone can lead to a smoother routine and better overall sleep for everyone.
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