When to Transition to One Nap: Achieving Optimal Sleep Quality

The phrase sleep transition can make parents cringe and with good reason. Moving to one nap has to be one of the nicest transformations. Consolidating your child’s two short daytime naps into one huge afternoon nap can be very fantastic!

Now, we must tell you that this is typically the most difficult nap transition you and your child will have to face. However, the results can be astonishing — around 2 hours to 2.5 hours, every 3 hours for some small children, right in the middle of the day!

Because your baby will have to change from what was their awake time midday to the moment it is now nap time, it can be a difficult transition, and you want to be sure your kid is ready.

So, let’s get to it: when is your child ready to switch to a single nap?

When Do Babies Start Taking Only One Nap?

Around 14 to 18 months of age, most kids become ready to move from two naps to one nap. They’ll have to be ready to stay awake for at least 5 hours before and after their one scheduled nap once the nap is dropped.

Having said that, it is normal for children to outgrow their two-nap pattern after their first year of life. It’s also customary for daycare centers to switch toddlers to a one-nap schedule around the age of 12 months.

Some newborns can successfully make the change early, while other young children will sleep better when the nap is abandoned later. We frequently find that children who sleep extremely well at night abandon their naps at the earlier end of the usual range.

The transition period usually lasts a few weeks, depending on the child’s readiness. If a child is forced to go to a one-nap schedule before they are ready, the adjustment will be more difficult.

The Right Age for 2 to 1 Nap Transition

The most common issue with the 2 to 1 nap transition is that it happens too soon. Only around 17% of children are ready for one nap at 12 months of age, and even fewer if they are younger. The change usually occurs between 14-15 months of age and 18-19 months of age!

The refusal of the second nap as an indication of readiness for one nap is a prevalent indication of the 12-month sleep regression. This isn’t always the case, so continue to provide it whenever possible.

Yes, day cares shift children before they are ready for one nap. This is fine! On childcare days, go to bed early and take two naps on weekends.

What Are the Best Signs to Transition to One Nap From Two Naps?

There are typical symptoms that your child may exhibit during sleep changes, so if you’ve been through previous nap transitions, you may have a decent sense of when your child is ready for the 2-1 nap shift!

Remember that your child will most likely just exhibit 2 to 3 of these symptoms!

Common symptoms of 2-1 nap transition include the following

• Previously long naps are suddenly shorter
• Refusal to take a nap (typically in the afternoon)
• Early morning awakenings (not explained by factors like teething, illness, etc.)
• Bedtime difficulties (taking an extended amount of time to fall asleep, not looking forward to going to bed)
• Maximizing awake periods for their age (reduces overall sleep below suggested levels and baby is CRANKY with less sleep or more wake time)
• Naps are becoming too late, and bedtime is becoming too late (typically after 8 PM to 8:30 PM—but this will vary depending on your overall schedule; we would prefer at least 10 hours of nighttime sleep if possible)
• Lastly, unusual night wakings that were not previously occurring

What Is the Right Way to Make the Transition From Two Naps to One Nap?

Making the changeover before your kid is ready might lead to unhappy days and overnight awakenings. This is because weary children sleep less than well-rested children. Before you decide to combine naps, we suggest that you try experimenting with your toddler’s schedule to see if that fixes the problem. Examine whether or not your baby takes a long morning nap and then cries in the afternoon, and whether completing your baby’s morning nap early makes him or her more cooperative. If waking them up after 75 minutes does not work, continue to shorten it. However, don’t shorten any naps to less than 45 minutes; your child requires that amount of time to complete a sleep cycle.

Here are some more pointers to help you make the transition from two naps to one nap.

Do the Transition Gradually

The majority of toddlers go through a phase where one nap is too little and two naps are too many. This phase can last anywhere from a few weeks to two months. Once you’ve determined that your child is ready to make the adjustment, start directing them toward a single midday nap. Begin by delaying your morning nap by 15 minutes every day or two. Your ultimate goal should be to begin it shortly after lunch. By then, your tired toddler should have slept for two to two and a half hours.

Soothe Your Little Munchkin Back to Sleep

If your child is accustomed to waking up after an hour, try soothing them back to sleep. You can also utilize a white-noise machine, which may aid with their sleep. If all else fails, use one of your go-to techniques, such as putting your toddler in the Stroller or going for a drive, to guarantee that they get the refresher they require.

Smooth the Rough Patches With Some Well-Deserved Quiet Time

Your kid may be Sleep-deprived during this crucial period. As you transition to one nap, attempt to alleviate their morning grumpiness by establishing some quiet time. Make sure that during the quiet time you read or listen to calm music.

Accommodate Your Little One for the Lack of Sleep

To compensate for the lost daytime sleep, consider moving their meal and bedtime earlier. You should also be willing to allow your child an odd two-nap day if he or she appears to require it.

Take Your Child’s Daycare Schedule Into Consideration

If your child’s sleeping pattern at daycare does not correspond with the pattern that works at home, we suggest that you try talking with the staff about developing a plan. You might also inquire about moving your child to a different room at the daycare center during rest time. But don’t be too concerned if the person in charge is unable to accommodate you: Many children do OK with one sleep schedule during the week and a different one on weekends. Over time, the two schedules will get in sync, and you won’t have to worry about their napping schedule again… at least until they’re 3 or 4, at which point they’re probably going to give up daytime sleep for good.

Some More Helpful Tips for You Regarding the 2 to 1 Nap Transition

• When the change initially occurs, a good sleeper will usually sleep for 3 hours.Therefore, a snooze at 11:30 AM could result in waking up around 2:30 p.m. This will not last forever, and as the days progress and they become more accustomed to the longer awake time in the morning, you can gradually shift the 11:30 AM back to 12:00 PM, then 12:30 PM, and then 1:00 PM at last.

• At this stage of development, your toddler needs 1.5 to 3 hours of nap time each day, as well as 11 to 12 hours of total nighttime sleep. Nap transitions are frequently portrayed in black and white. That is, one day they are on two naps and the next day they are prepared for one. This is not always the case because nap transitions can take several weeks to obtain a single consistent daily nap. If your little one wakes up before 6 AM owing to teething or being overtired, you would go back to two naps.

• This transition phase can be difficult in daycare, where rigorous 1 PM put-down times are generally enforced to suit a wide range of children in their care. During the first week of relying on one nap, you can ask your provider if your child can go down at 12:30 instead of 1 PM, and then get up a bit later than the group to get in that extra sleep time.

• Daycare will frequently wake all of the children up around 3 PM so that they may have a snack and play games before their parents arrive to pick them up, and activities are always done in groups. Can your child possibly sleep until 3:30 PM? You might be able to fit a 3-hour nap into that 2-hour nap time.

• Another aspect that can make the shift from 2 naps to one nap difficult is that it may occur with the 18-month sleep regression.

Related Read: Sleep Training Method

How Long Does the Transition From Two Naps to One Nap Take?

Unfortunately, because this is a difficult shift for your child’s brain, you should expect it to take 4 to 6 weeks before you feel like things are running smoothly. It is possible that your baby’s nap length will be inconsistent during this 4-week to 6-week period. Don’t be concerned; this is usual. Their bodies are learning to combine the amount of daytime sleep they require into a single lovely afternoon nap.

And That Is a Wrap, Folks!

If you are unable to obtain any extra nap time at childcare facilities, you can compensate by putting your young child to bed a little earlier during the night.

A later bedtime reduces your time with your little one at the end of the day, but it results in a more rested and thus cheerful toddler.

The main thing to remember is that sleep breeds sleep. The better rested your child is, the easier it will be for him or her to fall and stay asleep. It is a long process, and nothing is ever perfect, but all parents do their best, and it bears fruit in the end!

Best of luck!

FAQs

Is Nine Months of Age Too Young to Switch to a Single Nap?

Most kids aren’t ready for a consistent one-nap regimen until they’re at least 14 months old. While some infants successfully transition sooner, it is unlikely that a 9-month-old baby will be able to obtain enough sleep on a one-nap schedule.

How Can I Distinguish Between Nap Transition Preparation and the 18-Month Sleep Regression?

Sleep can regress at any age for a variety of causes. If your child is the correct age and shows symptoms of being ready to drop a nap, there’s a high possibility they need a schedule tweak. If your child is experiencing other sleep issues, it is possible that other things are contributing.

What Are the Dangers of Going From Two Naps to One Nap Too Soon?

When children skip a nap, it can cause considerable overtiredness (which makes it difficult to fall and remain asleep). As a result, increased irritability, waking at night, and early morning waking are prevalent.

My Child Has Moved on to One Nap, Although It Is Really Brief. Is That Usual?

The one-time nap can take a week or more for it to grow longer. Make an effort to extend any naps that are less than 2 hours. Toddlers can become considerably overtired if their naps do not stretch to at least 2 hours after a week or two. This can also lead to a habit of going to bed very early, which can lead to a divided night or an early rise.