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Navigating the Transition from Two Naps to One: A Guide for Parents

Young toddlers go through a whirlwind of transitions—leaving parents for the first time, adapting to new environments, meeting new faces, and adjusting to new routines. One of the biggest shifts at this stage, especially when starting school, is transitioning from two naps to one.

Most toddlers transition to one nap around 13 months old; however, some may be ready as early as 11 months, and others not until closer to 15 months. When determining whether your little one is ready, here are some signs to look for:

- Fighting the second nap for more than 20 minutes

- Refusing a nap

- Early morning wakings

- Reduced overnight sleep that’s dropping below 10 hours

- Both naps drop below an hour each

- Frequent overnight wakings

If you’re seeing one or more of these signs for 3-5 days per week, for roughly two weeks, your little one is likely ready to drop the nap.

When your little one is ready for this change, know that it can take anywhere from 6-8 weeks for things to fully smooth out. Be patient—it will come together! In the meantime, here’s what I recommend to help make the transition as smooth as possible.

1. Choose an Approach: Cold Turkey or Gradual Push

You have two options for transitioning to one nap:

  • Cold Turkey: Jump straight to a single nap after lunch.
  • Gradual Push: If your child is sensitive to routine changes, move their first nap later by 30 minutes every few days until you reach your desired nap time.

2. Push Through Their Old Naptime

Your toddler will still seem tired at their usual morning nap time. Instead of letting them nap, try offering a small snack like fresh fruit and get them outside! A change of environment can work wonders in keeping them engaged and awake.

3. Avoid Car or Stroller Rides in the Late Morning

This one is tricky—especially when leaving your favorite Fit4Mom class right when they would normally nap. Try your best to keep them awake on the way back. If they do fall asleep, it’s okay! Some toddlers will transfer to their crib easily, while others may need another attempt at a cat nap later. If all else fails, you might just have to keep driving until they wake up.

4. Use an Early Bedtime

During the transition, most little ones can only handle 4-4.5 hours of wake time before bed. This means bedtime might need to be as early as 5:30-6:00 PM to prevent overtiredness. Aim for about 13 hours of sleep from bedtime to morning wake-up to ensure they are well-rested.

5. Expect Some Sleep Disruptions

It’s normal to see early morning wake-ups, shorter naps, and signs of overtiredness. Some children may experience:

  • Increased partial wakings overnight
  • False starts at bedtime (waking up after just one sleep cycle) These disruptions should settle over time as your toddler adjusts to the new schedule.

Still Struggling? Let’s Chat!

Any big transition can impact sleep. If you’ve given it some time and things still aren’t coming together, there may be other factors at play. If what you’re trying isn’t working, let’s connect for a free evaluation call to troubleshoot the issues and get your family back on track for restful nights and smooth days!

Sleep transitions can feel overwhelming, but with a little patience and the right approach, your toddler will successfully adjust. You’ve got this, mama!

Sarah Cowden is a pediatric sleep consultant with Sleep Wise Consulting. After struggling with her oldest son's sleep and using Sleep Wise to teach her son healthy sleep habits, she became passionate about helping other families get the rest they deserve. Sarah lives in Atlanta with her husband, and two sons, Henry and Oliver. In addition to helping families with sleep, she is also a speech language pathologist and teaches in the Toddler classroom at her boys' school.