The One Nap Transition: When and How to Drop the Morning Nap Without Chaos
Ah, the spectacular two-nap schedule—dare I say the golden era of baby sleep. Just when you’ve settled into the luxury of predictable breaks, your child decides they no longer need that morning snooze. Cue the panic. But fear not! This transition, though tricky, is a natural milestone in your little one’s sleep journey (and it’s a good thing!). Let’s navigate it together with humor, patience, and a little help from research.
Might I remind you, that not only am I a pediatric sleep consultant and child therapist, but I am also mom to Henryk, a 22-month-old son who has personally taken me on the rollercoaster of nap transitions. AKA- I know this process all too well. There were days I thought we had it down, only to find myself staring at a wide-awake toddler at 5 AM, questioning all my life choices. So if you’re in the trenches of the one-nap transition, you’re not alone!
When Is It Time to Say Goodbye to the Morning Nap?
Most toddlers transition to one nap between 13-18 months, but—as with all things parenting—there’s a wide range of normal. In the supported research on healthy sleep habits, there is emphasis on sleep consolidation as a key developmental milestone, and while some babies hold onto two naps longer, others start resisting the morning nap much earlier. Here are the telltale signs that your baby is ready to make the leap:
The morning nap becomes a battle – If your little one fights their morning nap like a tiny, pajama-clad warrior, day in and day out, they may not need it anymore.
Shorter naps overall – If both naps are getting shorter, it may be time to consolidate into one solid midday nap.
Bedtime struggles – If your once-easy bedtime routine now involves Olympic-level resistance, the second nap might be too close to bedtime.
Early morning wakings – An unnecessary morning nap can throw off their entire sleep schedule, leading to 5 AM wake-ups (the horror!).
The Gentle Approach to the One-Nap Transition
Instead of going cold turkey (which will likely end in exhaustion-fueled chaos), try this phased approach:
Shift the morning nap later – Start by gradually pushing the morning nap by 15-30 minutes every few days until it lands around 11:30 AM – 12:00 PM.
Offer an early bedtime – During the transition, expect some crankiness (yours and theirs). To prevent overtiredness, move bedtime up by 30-60 minutes (OR EVEN EARLIER).
Bridge the gap – If they’re struggling to make it to the new nap time, offer quiet play, a snack, or even time outside to stretch their ability to stay awake.
Consistency is key – It may take a couple of weeks (ahem, or longer) for their body clock to adjust. Stick to the new routine even when things get messy.
Watch for overtiredness – Be mindful not to let overtiredness set in, as it can lead to fragmented night sleep and a crankier toddler. If naps are initially short, keep bedtime early.
What If It’s a Disaster?
Some kids resist change like a kitten in a bathtub. If your child is melting down daily, consider alternating between one and two naps every other day until they fully adjust. Also, don’t be surprised if they’re extra fussy for a couple of weeks—transitioning sleep is hard work! (I may or may not have found myself hiding in my bathroom with chocolate on particularly rough days.)
The Payoff: Longer Naps & Happier Evenings
Once the transition is complete, you can look forward to a longer, more predictable midday nap (1.5-3 hours!), which means a much-needed break for you. Plus, bedtime tends to become smoother with one solid nap instead of two choppy ones.
So, take a deep breath, arm yourself with patience (and coffee!), and embrace this new phase. Before you know it, you’ll be reminiscing about nap transitions while tackling the next parenting puzzle—because there’s always another one coming!
(That’s when you’ll reach out to me, and I will help you through the next speed bump!).
