Dropping to One Nap: How to Navigate the 2-to-1 Nap Transition
The transition from two naps to one nap is often called the hardest nap transition. It can take weeks, creates inconsistent days, and exhausted toddlers. But understanding the process can help you guide your toddler through it successfully.
When Do Toddlers Drop to One Nap? AAP
Typical age range:
- 12-18 months
- Most common around 14-16 months
- Some as early as 12 months
- Some as late as 18 months
There's no "right" age:
- Every child is different
- Don't force it based on age alone
- Follow your toddler's signs
- Some toddlers do well on two naps until 18 months
Signs Your Toddler Is Ready NSF
Signs it might be time:
- Fighting second nap consistently (for 2+ weeks)
- Second nap interferes with bedtime
- First nap starts getting shorter
- Waking early from naps
- Taking 30+ minutes to fall asleep for a nap
- Seeming fine with just one nap some days
Signs they're NOT ready:
- Only 10-12 months old
- Just one or two "off" nap days
- Obvious overtiredness
- Recent illness, travel, or disruption
- Just started the two-nap-fight recently
Rule of thumb:
Wait until signs are consistent for at least 2-3 weeks before transitioning. Random nap refusals happen without meaning a transition is needed.
The Transition Process AAP
Option 1: Gradual shift (recommended)
*Week 1-2:*
- Push morning nap 15-30 minutes later each day
- If toddler only takes one nap, move it toward midday
- Offer earlier bedtime (30-60 minutes earlier)
*Week 2-3:*
- Continue pushing nap toward 12:00-1:00 PM
- Some days may still need two naps
- That's okay—transition is messy
*Week 3-4:*
- One nap should be solidly midday (12:00-1:00 PM)
- May need very early bedtime if nap is short
- Adjustments continue for weeks
Option 2: Cold turkey
- Switch to one midday nap immediately
- Offer very early bedtime (as early as 6:00 PM)
- Expect some rough days
- Better for toddlers who clearly won't take two naps anyway
Sample Schedules During Transition NSF
Before transition (2 naps):
- 6:30 AM - Wake
- 9:30 AM - Nap 1 (1-1.5 hours)
- 2:00 PM - Nap 2 (1-1.5 hours)
- 7:00 PM - Bedtime
During transition (flexible):
- 6:30 AM - Wake
- 11:00 AM - Nap (aim for one nap around midday)
- 6:30 PM - Bedtime (earlier than usual)
After transition (1 nap):
- 6:30 AM - Wake
- 12:00 PM - Nap (2-3 hours)
- 7:00 PM - Bedtime
Key points:
- The single nap should be longer than either previous nap
- Earlier bedtime helps during transition
- Schedule will continue to adjust
Managing the Tricky Period
The "in-between" phase:
- Some days need two naps, some days one
- This is normal and can last 2-4 weeks
- Don't stress about consistency
- Do what works each day
Two-nap days:
- If toddler wakes very early
- If overnight sleep was poor
- If clearly overtired
- Offer short morning nap (30-45 min) and afternoon nap
One-nap days:
- If toddler seems fine until midday
- If morning nap would make afternoon nap impossible
- Push through to midday nap
- Offer very early bedtime
Signs of overtiredness:
- Extra fussy, clingy
- Crying more than usual
- Hyperactive (paradoxically)
- Falls asleep in car/stroller
- Meltdowns
When overtired, use earlier bedtime:
- As early as 5:30-6:00 PM temporarily
- "Sleep begets sleep"
- One good night can reset everything
Common Problems and Solutions
Morning is too long:
- Toddler can't make it to midday
- Falls asleep on car ride, in stroller, etc.
*Solutions:*
- Push morning nap gradually (not all at once)
- Offer quiet time, snacks, outdoor time mid-morning
- Accept a short morning catnap and push afternoon nap later
- Recognize this is temporary
Nap is too short:
- Single nap is only 45 minutes - 1 hour
- Toddler is clearly not rested
*Solutions:*
- This is common during transition
- Earlier bedtime to compensate
- May need to offer second nap on these days
- Should improve as toddler adjusts
Bedtime is a disaster:
- Toddler is melting down by evening
- Can't make it to regular bedtime
*Solutions:*
- Move bedtime MUCH earlier (even 5:30-6:00 PM)
- This is temporary
- As nap consolidates, bedtime can move later
- Don't fight an overtired toddler
Overnight sleep suffers:
- More night wakings
- Early morning waking
*Solutions:*
- Usually means overtiredness
- Earlier bedtime
- May need to slow transition (keep two naps longer)
- Should normalize as transition completes
How Long Does the Transition Take? AAP
Typical timeline:
- 2-4 weeks for basic transition
- 4-6 weeks for everything to smooth out
- Some toddlers take longer
What to expect:
- First week: Messy, inconsistent, may alternate nap schedules
- Second week: Starting to settle into pattern
- Third-fourth week: More consistent, still some adjustments
- Beyond: Fine-tuning timing
It's a marathon, not a sprint:
- Be patient
- Be flexible
- It will come together
After the Transition
The new normal:
- One nap, usually 12:00-1:00 PM
- Nap length: 1.5-3 hours
- Bedtime: 7:00-8:00 PM
- Total sleep: 11-14 hours in 24 hours
If single nap is short (45 min - 1 hour):
- May not be ready for one nap
- May need schedule adjustment
- May just be toddler's natural nap length
- Can compensate with earlier bedtime
Signs transition is complete:
- Consistent single midday nap
- Toddler makes it to nap without meltdowns
- Nap is reasonably long (1+ hours)
- Bedtime is back to normal
- Night sleep is solid
What Other Parents Ask
Q: My 12-month-old is fighting the second nap. Is it too early to drop to one nap?
A: 12 months is on the early side for one nap. Many 12-month-olds go through a nap transition phase but still need two naps. Try for 2-3 more weeks before concluding toddler is ready. NSF
Q: My toddler will only take one 45-minute nap. Is that enough?
A: Probably not. Most toddlers need 1.5-3 hours of daytime sleep. A 45-minute nap suggests the transition was too early or timing needs adjustment. Offer very early bedtime and consider whether two naps are still needed.
Q: How do I know if my toddler is overtired or undertired?
A: Overtired: fussy, hyper, meltdowns, falls asleep in car. Undertired: not tired at nap/bedtime, takes long to fall asleep, wakes at night seemingly alert. Adjust schedule accordingly. AAP
Q: Can I push my toddler to stay awake longer to consolidate naps?
A: Gradually, yes. Pushing too hard too fast creates overtiredness, which makes everything worse. Increase wake windows by 15-30 minutes every few days.
Q: My toddler takes a good one-nap at daycare but still needs two naps at home. What gives?
A: Different environments have different stimulation. Home may be calmer. You can follow different schedules for different days, or try to align home with daycare as toddler adjusts.
The Bottom Line
The two-to-one nap transition is challenging but temporary. Most toddlers transition between 14-18 months. Follow your toddler's signs, push the nap gradually toward midday, and use earlier bedtimes liberally.
Key points:
- Transition typically happens between 12-18 months
- Wait until signs are consistent for 2+ weeks
- Gradual transition is usually easier
- Earlier bedtime helps during the messy phase
- Some days may need two naps during transition
- Expect 2-4 weeks for adjustment
- Single nap should be 1.5-3 hours, around midday
Clara is here to help you navigate this tricky transition.