The 2 to 1 Nap Transition: A Parent’s Guide
Tired of your toddler resisting naps? The shift from two naps to one can be a struggle. Just when you’ve finally found a rhythm, everything changes again. For many families, the transition to one nap feels like one of the biggest leaps in toddler sleep.
This stage stretches wake windows, pushes naps later, and can bring early mornings or restless nights. It’s part of your child’s natural sleep development, and with patience and a little bit of lost sleep you and your toddler will get over this hump.
Let’s look at when to transition to 1 nap, how to tell if your child is ready, and gentle ways to ease the shift.
When Do Babies Transition to One Nap?
Most toddlers make the transition from two naps to one between 12 and 18 months. For some, it happens closer to their first birthday; for others, not until well into toddlerhood. Anywhere in that window is normal.
Instead of circling a date on the calendar, the best way to know is to watch for patterns. Nap transitions unfold gradually, with some days needing two naps and others just one. Going back and forward is common.
It is also worth remembering that big milestones like learning to walk, teething, or developmental leaps can temporarily disrupt naps. If your child suddenly resists sleep, it does not always mean they are ready to drop a nap, sometimes it is a phase that passes with time.
Readiness & Reality Checks
Your toddler is not going to announce, “Hey, I’m ready for one nap now!” Instead, they show us through patterns that build over days or weeks. The key is to look for consistency, not just one-off nap refusals.
Signs Your Child Is Ready
Here are some of the most common clues your little one may be signaling it is time to move toward one nap:
Regularly refusing the second nap (even if the first nap is capped and awake time extended)
Second nap is consistently short
Bedtime battles become a new routine
False starts, waking not long after falling asleep at bedtime
Split nights, where your child is wide awake in the middle of the night
Early morning wake-ups
Wake Windows During the 2 to 1 Nap Transition
As your child shifts toward one nap, their wake windows naturally stretch longer. Instead of two shorter awake periods, toddlers begin handling one longer stretch in the morning and another before bedtime.
For most children around 12–18 months, wake windows fall somewhere between 5 and 7 hours. Early in the transition, your toddler might only manage four hours before needing a nap. As they adjust, that window gradually stretches closer to five hours+.
The goal is not to push your child to the maximum. On some days, that might mean offering two naps, and on others, just one. Flexibility is your best friend here.
Anchoring bedtime is also key during this stage. Try to avoid an early bedtime, if despite best efforts to have a 1 nap day, if bedtime is going to fall early, try to add in an extra nap. A later bedtime is always a better alternative than early bedtime.
Not ready to do this alone, we provide 15-minute free consultations and support tired parents through these difficult nap transitions.
When to Drop the Second Nap?
When toddlers move from two naps to one, it is usually the morning nap that fades away, either because it gets later and later in the day or shorter.
Many families find it helpful to keep the morning nap but gradually cap it shorter and shorter. This builds enough sleep pressure for a strong midday nap.
Some children transition smoothly, while others need a little “naplet”, a quick 10-minute snooze in the morning on days when they're more tired.
Eventually, the morning nap disappears altogether, and the midday nap shifts earlier in the day. For example, you might start offering it around 11:30 a.m. at the beginning of the transition, then slowly nudge it later so your toddler can comfortably make it through to bedtime.
The 10-Day Gentle Plan
Every child’s sleep schedule is unique, but here is a 10-day roadmap sample many families find helpful during the 2 to 1 nap transition. Remember it is okay to repeat a day, pause, or add a “rescue” nap if your little one needs it.
Cap the morning nap at 45 minutes; offer the second nap as usual.
Shorten the morning nap to 30 minutes; move the midday nap earlier (around 11:30 a.m.).
Cap the morning nap at 20 minutes; extend the midday nap slightly later if possible.
Offer just a 10-minute “naplet” in the morning; keep the midday nap around 11:30–12:00.
Try one nap only, offered no earlier than 11:30 a.m.
Alternate one-nap and two-nap days depending on your child’s energy and mood.
Keep one nap starting at 11:30–12:00;
Slowly nudge the nap later to 12:15–12:30.
Push the nap closer to 12:30–1:00 as tolerated; continue adjusting bedtime as needed.
Settle into one solid midday nap with a predictable bedtime routine.
Transitions take weeks, not days. Some toddlers breeze through, while others need extra time jumping between one and two naps. Either way, this gentle approach helps minimize overtiredness and makes the shift more manageable.
Troubleshooting: Early Rising, False Starts & Split Nights
Even with the gentlest plan, bumps along the way are normal. These sleep hiccups can pop up during any nap change, but they are especially common during the 2 to 1 nap transition.
Early Morning Rising
Waking at 5 a.m. or earlier is often a sign that not enough awake time has been achieved in their day (wake windows are not long enough or bedtime too early). If this is consistently happening I would go back to 2 naps until they are able to tolerate longer wake windows.
False Starts at Bedtime
If your toddler falls asleep at bedtime but wakes again an hour later, it may mean their wake window before bed is off. Often they need more awake time in their day and/or later bedtime. Pair it with a soothing wind-down routine to signal sleep.
Split Nights
Some toddlers wake for long stretches in the middle of the night during nap transitions. This can happen if they are under-tired = not enough total awake time in their day. Adjusting nap length and wake windows during the day usually helps smooth nights. Keep interactions calm and low-stimulation if they do wake.
Gentle Ways to Support Your Child
Nap transitions can feel rocky, but a few simple shifts can make the process easier on everyone. Think of it as supporting your toddler’s growing independence while still giving them a safe place to land.
Fresh air and movement during wake windows can help your child use up energy and be ready for rest when nap time comes. As the window winds down, ease into calmer activities like reading together, cuddling, or soft play to signal it is almost time to sleep.
A consistent wind-down routine also makes an important difference, whether that is a song, a book, or dimming the lights. Pairing the same cues with every nap helps your toddler recognize what is coming next.
And remember, there is no single right way to support sleep. Some families use supported naps, contact naps, or even safe bed sharing on harder days. What matters most is finding what works for your baby and helps your family rest easier.
FAQs
What if my child naps differently at daycare than at home?
This is common, daycare routines often do not match what you do at home, and that is okay. The key is consistency in your home rhythm and giving your toddler time to adjust to both environments. For more ideas, check out our post on daycare sleep tips.
How long does the 2 to 1 nap transition take?
Anywhere from a few weeks to a few months. Some toddlers flip-flop between one and two naps for a while, and that is normal.
What if it feels like the nap transition is not working?
If your child seems to have low energy and grumpy and/or nights are being impacted, go back to two naps for a week or two and the try again. Transitions do not follow a perfect timeline, so step back and adjust when needed.
Is it normal to need two naps some days and one nap on others?
Absolutely. This in-between phase is part of the process. Over time, the days with one nap will become more frequent until they eventually take over.
You Don’t Have to Do This Alone
The 2 to 1 nap transition is a considerable milestone for your toddler and for you. Some days will feel smooth, and others may leave you second-guessing. That is normal. What matters most is following your child’s cues, adjusting as needed, and giving yourself grace along the way.
If you would like extra support, Woodlands Collective offers family-focused sleep support to help you move through transitions with confidence. Book a free 15- minute discovery call.