How to make the 2-to-1 nap transition
If you’ve landed here, your little one is probably somewhere between 13 and 15 months. You’ve likely noticed naps feeling a little off. Maybe bedtime’s creeping later, mornings are starting earlier, or that second nap is getting harder and harder to squeeze in.
These are classic signs that your baby is on the last leg of their two-nap schedule.
You’ve probably already been adjusting things (capping the morning nap, keeping an eye on timing, trying to make sure the second nap still fits), but you know you have to make the transition at some point.
How do you know it’s time to move to a one-nap schedule?
Every baby moves at their own pace, but here’s what I tend to see around this stage:
Bedtime starts to drift later and later
Early morning wakings are happening more frequently
Your toddler doesn’t seem as tired as they used to be, especially before that second nap
Skipping the second nap doesn’t cause a meltdown at bedtime (that’s a huge one!)
How to time the one nap:
Once you’ve decided to make the shift, the goal is to land that one nap right in the middle of the day.
Think of it as the anchor for both sides of sleep. It supports a solid stretch of daytime rest and keeps nighttime sleep consolidated.
If the nap starts too early, you’ll often see an early bedtime, and then an even earlier morning. If it starts too late, you risk overtiredness and bedtime battles.
So that midday window, usually around 12:00 PM, is where we want to end up.
That said, the first week or two is flexible. If your baby’s rubbing their eyes at 11:15 or 11:30, go with it. Just aim to gradually move the nap toward midday as their body adjusts.
What’s normal (and what’s temporary)
Naptime:
Let’s set expectations: this transition takes time.
At first, that single nap might not be the beautiful 2-hour stretch you’re dreaming of. Some toddlers who used to nap 45 minutes twice a day will still nap 45 minutes once a day, at first. Their body needs time to consolidate that sleep. It’s a big change, and early mornings are completely normal while things settle.
As tempting as it is to bounce back and forth between two naps and one, try to hold steady. The consistency helps their internal clock catch up.
Are short naps normal? How to lengthen the dreaded 30-minute nap.
Bedtime:
In the first few days or weeks of the transition, an early bedtime can be your best friend.
If your toddler’s exhausted from a short nap, it’s better to get them to bed early than to stretch them too long. Just be mindful of not letting bedtime inch too early, or you can slip into an early-bedtime, early-wake cycle. But if it’s a choice between a 6:30 PM bedtime and an overtired toddler at 8:00? I’ll choose 6:30 every time. Well-rested wins.
How to speed up your toddler’s bedtime routine.
Set the stage for good sleep
A little routine goes a long way during this transition. Before that midday nap, slow things down:
Head into their bedroom and dim the lights.
Change your toddler into pajamas (Yes, even for a nap! This is a great cue that rest is coming).
Offer a full lunch beforehand. A full belly helps them sleep longer and more soundly.
Some families prefer lunch after the nap, and that’s okay too. Maybe a pre-nap snack is the way to go for you and your toddler. The key is to experiment and see what helps your little one rest best.
Give it time
The 2-to-1 nap transition is one of the biggest sleep shifts of toddlerhood, and it’s okay if it feels a little messy. There will be days the nap is perfect, and days it’s 45 minutes and you’re counting the hours until bedtime. Both are normal.
Hold that nap in the middle of the day, keep the routine predictable, and give their body time to adjust. Before long, that single nap will become the most predictable and grounding part of you and your toddler’s day!
If you’re ready to establish sustainable, restorative sleep routines that meet your toddler’s needs and the whole family’s, you can book a consultation call with me! I’d love to support you in any way I can.
To better sleep,
Ella