Transitioning from two naps to one
Sophie Acott
Certified sleep consultant · Author of Sleep Play Love · 13 years
Published October 13, 2023 · Updated July 17, 2026
The short answer
Don't rush the drop to one nap. Most children transition between 12 and 18 months, but I'd aim for 14 to 18 months and wait for consistent readiness signs, not a few off days. Move the morning nap later by 15 to 30 minutes every few days, add quiet time, and bring bedtime forward to 6pm temporarily to prevent overtiredness.
here with you
The majority of children drop their second nap between 12 and 18 months. My recommendation is to avoid dropping it too soon - ideally somewhere between 14-18 months.
There are many factors which can impact day and night sleep: teething, developmental milestones, leaps, daylight savings, separation anxiety, travel, being out of routine and/or the need to increase the awake time. Before you decide to drop a nap, it is best if you can ensure that your child's signs are consistent with their developmental readiness - and not just the result a few 'off' days, or the parent's desire for a more convenient sleep schedule.
If your little one is ready to transition to one nap, here's some signs to look out for:- He/she is resisting, or taking longer to fall asleep for one or both naps (crying, talking, playing).
- He/she is falling asleep easily at the morning nap, but only has a short sleep (less than one hour).
- He/she falls asleep easily at the morning nap, but after sleeping 90 minutes or more, consistently refuses the afternoon nap (regardless of timing).
- He/she can stay awake until at least 11:30am to 12:00pm without becoming overtired (and catnapping as a result).
- He/she is sleeping through the night consistently (between 11 to 12 hours)*.
- He/she wakes well rested and happy from their one nap and can consistently make it through to bedtime without becoming overly grumpy and tired (and without affecting quality and/or quantity of night sleep).
- He/she doesn't fall asleep in the car or stroller throughout the day around nap times.
This is the general answer.
Your little one deserves a specific one.
Sleep Play Love builds the plan around your baby's exact age, their habits, and how you're holding up — then adjusts it every morning. And it answers at 2am, in my words, in seconds.
Get your plan · 3 minutes- Gradually schedule the morning nap later - e.g. by 15-30 minutes every few days, over the course of two weeks or more.
- For a one-nap day, aim for 11:30am at the earliest to start the nap and allow for some 'quiet time' in the afternoon in place of the original afternoon nap. You will need to schedule bedtime at 6:00pm temporarily to avoid over tiredness, and consequently increased night waking.
- Your child may need two naps on some days, and be okay with one nap on others. This pattern may persist for a month (or more) and will depend on factors such as consistency with routine, health, activity levels, developmental stage, teeth, and nutrition.
- For a two-nap day, try 10:30-11:30am for nap one, and 2:30/3:00 to 3:30/4:00pm for nap two. Schedule bedtime between 7:30pm to 8:00pm.
- Four hours is the average recommended awake time before bedtime at the end of the day.
- Keep a close watch for your child’s tired cues, and place him/her down for their nap/s accordingly.
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Sophie
here with you
Before I could really answer this for you, I'd ask two things.
Tap one and I'll start your plan there. No judgment — there never is.