how to transition from 2 naps to 1

Making the transition from two naps a day to just one longer nap can be a challenging process for both parents and children. But with patience and consistency, it is possible to smoothly move your toddler from a two-nap schedule to a one-nap routine.

When timed right based on your child’s developmental stage, transitioning to one nap allows them to get longer, higher quality sleep during the daytime. It also makes scheduling and planning easier for families. This comprehensive guide will provide you with tips and strategies to make the nap transition as stress-free as possible.

Key Takeaways for Transitioning from 2 Naps to 1

  • Start the transition between 15-18 months based on your child’s signs of readiness. Every baby is different.
  • Slowly adjust bedtime earlier and naptimes later over a 2-3 week period. Gradual change is best.
  • Expect crankiness and short naps at first. Stick through this period with consistency.
  • Use a transitional routine like quiet time if your child seems not quite ready.
  • Make the nap room conducive to sleep and utilize sleep associations.
  • Provide lots of energetic playtime between naps/quiet time to tire your toddler out.
  • Keep the morning wakeup time consistent after you’ve consolidated naps.
  • Be flexible and allow a few days of adjustment period as needed.

Recognizing When Your Toddler is Ready

The timing of when to transition from two naps to one all depends on your individual child’s sleep needs and development. Somewhere between 15-18 months is the typical range when toddlers are ready to drop down to one nap. However, every baby is different so you have to watch for signs of readiness. Here are some signs your toddler may be ready for one nap:

  • Napping 30 minutes or less during one or both naps. Not sleeping long or soundly.
  • Taking short “cat naps” but waking up groggy and cranky.
  • Resisting going down for naps or waking up soon after being put down.
  • Sleeping well for night sleeps but fighting second nap.
  • Able to go 4-5 hours between first and second nap.
  • Older than 18 months and still taking two 30-45 minute naps.
  • Stopping daytime sleep by themselves when sick or not at home.

If you try to transition too early before your child is ready, it likely won’t go very smoothly. But waiting too long can also make the transition harder. Look for a combination of the above signs over a period of weeks to identify the optimal timing.

Gradual Schedule Adjustments

When you decide it’s time to move to one nap, begin adjusting your toddler’s sleep schedule gradually over the course of 2-3 weeks. Sudden drastic changes can be difficult for them. It’s best to take it slow and easy. Here are some tips:

  • Move bedtime 15-30 minutes earlier every few nights.
  • Push first nap later by 15 minute increments each day.
  • Make second nap 15 minutes later and shorter each day.
  • Allow your child to phase out second nap when ready.
  • Keep morning wake time consistent throughout process.

The goal is to condense the awake time in morning and eventually eliminate the second nap while preserving an appropriate restorative naptime. Don’t rush the process. Adjust the schedule in small time increments your child can adapt to.

Expect some crankiness, overtiredness and failed nap attempts at the start. This is normal for any sleep transition at this age. With consistency over the weeks, your child will adjust to the new routine of one longer nap.

Using a Transitional Quiet Time

For toddlers who resist the nap transition and are unable to soothe themselves to sleep independently, a transitional quiet time can be very helpful before moving straight to one nap.

Quiet time is when you put your child in their crib or bed for a rest period but without trying to force them to sleep. Provide quiet play options like books and soft music, then let your child relax or doze on their terms.

Try instituting a daily quiet time of 45-60 minutes to help your toddler adjust to the idea of a long solitary rest time. This can make the eventual switch to a consolidated nap smoother once their body is ready for it.

Optimizing the Nap Environment

Creating an environment that facilitates long, restful naps is key during the transition process. Make sure the nap room has these sleep-conducive elements:

  • Consistent Comfortable Temperature
  • Darkened With Blackout Curtains
  • White Noise Machine
  • No Distracting Visual Stimulation
  • Comfort object like loveys or pacifiers if needed

Also stick to the same naptime routine using sleep cues like drawing the blinds, sleep sack, singing, reading a book. These sleep associations signal naptime to your toddler.

Focus on putting your child down awake but drowsy so they learn to self-soothe to sleep for naps independently. Consistently putting them in the crib awake teaches vital sleep skills.

Providing Daytime Physical Activity

Another key strategy that promotes better napping is loading up on energetic playtime and physical activity earlier in your toddler’s awake windows.

Getting outside in the mornings for a long walk or some time at the playground helps tire your little one out before nap. Indoor activities like dancing, climbing, or playing chase are also great.

The more stimulated and worn out from play your child is, the easier it will be for them to settle down and sleep deeply during nap transitions. Plan your mornings around maximizing energetic playtime.

Maintaining Wake Time Consistency

While you’ll adjust nap and bedtimes gradually when consolidating naps, it’s important to keep your toddler’s morning wakeup time consistent through the process.

Jumping around on morning wake time can exacerbate sleep issues during the nap transition. Pick a desired wake time and stick close to it.

Also try to keep early bedtimes no more than 10-11 hours before desired wake time. Too much night sleep can result in earlier wakes.

Maintaining this consistency provides stability while naps change and helps reinforce the new one-nap schedule faster.

Allowing Adjustment Period Flexibility

Understand that temporarily reverting to two thirty minute naps or letting your toddler sleep later may be necessary some days as you transition. Expect that the process won’t always go smoothly.

Stay flexible and allow a few days of adjustment where needed. Then get back on track to the new schedule. Consistency is key but also recognize this is a big adaption for your little one.

With patience and perseverance over a period of weeks, your child will eventually get used to the single longer nap routine. Just stick with it through the crankiness and failed naps.

Expected Age Ranges for Dropping Second Nap

While every child is different, here are the general age ranges when children transition from two naps to one:

  • 12-15 months – Most babies still needing two naps in this age range.
  • 15-18 months – Time when many toddlers ready to drop second nap. Watch for signs.
  • 18-24 months – Majority will have transitioned to one nap by this point.
  • 2 years + – Only about 10% of toddlers still taking two naps.

Again, use your specific child’s sleep cues rather than strict age limits to decide optimal timing for going from two naps to one longer midday nap.

FAQ About Transitioning from 2 Naps to 1

What if my toddler won’t nap long enough on one nap?

Make sure you’ve optimized the sleep environment and sleep associations to encourage longer rest. Also try loading up on energetic playtime right before nap. Gradually extend naptime window if needed until your child sleeps long enough to prevent overtiredness.

Should I wake my toddler from a short nap?

No, it’s best to never wake a sleeping baby! Short naps are developmentally normal during transitions. Let your child wake up naturally and deal with crankiness patiently. Over time, naps will lengthen as the new routine solidifies.

How long should the one nap be?

Aim for a one nap length of at least 1 to 2 hours, up to 3 hours. This allows enough restorative sleep to hold your toddler until an appropriate bedtime. If your child only naps 30-45 minutes, the schedule likely requires more adjustment.

What time should the nap happen?

Somewhere between 12 and 2 pm is ideal for most toddlers, based on desired morning awake time and bedtime. Find the nap time that splits the awake time well for your child’s sleep needs.

What if I need to be somewhere during nap?

For special occasions, you can shift naptime later or accommodate an afternoon car nap. But consistently interrupting or shortening nap to go out is not recommended during the transition period. Prioritize baby’s rest.


The shift from two daily naps to just one longer nap is a big but necessary transition on your toddler’s sleep journey. Have patience, stick to adjusting the schedule gradually, utilize sleep associations, allow flexibility on tough days, and maintain morning wake time consistency. In time, your child will adjust to the one-nap routine resulting in less stressful days for the whole family!

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