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When Is the Best Time for Your Baby to Drop to One Nap?

Writer's picture: Charlotte EvansCharlotte Evans

As your baby grows, their sleep needs evolve. The first few years bring almost constant changes in sleep, including transitioning from three naps to two, and eventually from two naps to one. This final nap transition is a big milestone, and understanding when and how to make the transition can make the process smoother for both you and your baby.


The Pros and Cons of Dropping to One Nap

As with any nap transition, switching to one nap has its upsides and downsides.


The Pros:

  • A predictable two-hour break in the middle of the day when your baby sleeps

  • Time for you to relax, tackle the to-do list, or enjoy your lunch in peace!

The Cons:

  • Gone are the days of scheduling lunchtime outings around two shorter naps

  • Less opportunity to catch up on a short morning nap with the option of an afternoon sleep



When Should My Baby Transition to One Nap?

There’s no one-size-fits-all answer to this, as every baby is different. However, most babies transition to one nap between 14 and 18 months.

I’ve seen baby’s transition down as early as 11 months, but others, particularly those with higher sleep needs, might continue with two shorter naps until closer to their second birthday. It’s important to work with your baby’s cues and adapt based on their individual needs.



Signs Your Baby Is Ready to Drop to One Nap

If your baby is ready to transition to a single nap, you may notice these common signs:

  1. Difficulty settling for naps: They might fight one or both naps more than usual.

  2. Shorter naps: Your baby may wake up early from naps that were previously longer.

  3. Bedtime struggles: Resistance to bedtime or difficulty falling asleep may become more frequent.

  4. Night wakings or split nights: Your baby may wake more in the middle of the night or stay awake in the night for an extended period.

  5. Longer wake windows between naps. Your baby will eventually need to be awake for 5 hours between sleeps

How to Transition to One Nap

Rather than abruptly switching to one nap, I would recommend a more gradual approach to give your baby time to adjust. During the transition down to one nap, you may need to bring bedtime forward for a short period of time so their last wake window isn’t too long.


Gradual changes to your baby's wake windows- 10 minutes every few days - will be enough to make the transition without your little one getting too tired. Patience is key during this adjustment period. It may take several weeks for your baby to fully adapt to the new routine.


In conclusion

The transition to one nap is a big step in your baby’s development, typically occurring between 14 and 18 months. By watching for signs of readiness and approaching the change gradually, you can help your little one adjust to this new stage in their sleep journey.

Remember, every baby is different, some may need two naps for a little longer, while others are ready for one nap earlier than expected. Follow your baby’s cues, and don't be afraid to adjust their routine if you feel they are ready.


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