As your baby grows, you may notice longer wake windows during the day, and the occasional skipped or shortened nap doesn’t always lead to a meltdown. One of the biggest transitions for both baby and parent is dropping from two naps to one. Read on to learn more about this stage and discover tips for making the transition as smooth as possible.

When do babies drop to one nap?

Most babies transition from two naps to one between 13 and 18 months, though the exact timing varies based on each baby’s sleep needs. At this age, toddlers are taking their first steps, running, and exploring—all of which help consolidate sleep into one longer nap. “Their brains are also undergoing cognitive growth, allowing them to better handle longer periods of wakefulness and regulate their emotions and energy more evenly throughout the day,” explains Jess Ellsworth, Certified Pediatric Sleep Consultant at Summer Health. “Sleep patterns are becoming more adult-like, with more stable circadian rhythms and longer, more efficient sleep cycles.” 

Additionally, toddlers are developing greater independence and a stronger awareness of daily routines, making it easier to establish a predictable schedule that includes one midday nap and an earlier bedtime.

Signs it’s time to drop to one nap

Not sure if your baby is ready to transition from two naps to one? Here are some common signs that it might be time to make the switch:

• Your raby consistently refuses one of their daily naps—usually the second one.

• It takes longer for them to fall asleep at nap time or bedtime.

• One or both naps regularly shorten to less than 45 minutes.

• You notice earlier-than-usual morning wake-ups.

• Bedtime gradually gets pushed later.

• Your baby can comfortably stay awake for longer stretches (4 to 5 hours or more) without becoming overly fussy.

• Your baby is content with one nap (around midday).

Is it readiness or a temporary phase?

Figuring out whether your baby is truly ready to drop a nap or just going through a temporary phase (like a sleep regression, growth spurt, or teething) can be tricky. The key difference is consistency over time. “If your baby is just going through a regression or growth spurt, disruptions to sleep like nap refusal, early waking, or restlessness tend to last a few days to two weeks, and are often paired with other signs like increased hunger, clinginess, or new skills such as standing or walking,” explains Ellsworth. During these phases, your baby may continue with two naps but struggle because they’re overstimulating or uncomfortable. 

On the other hand, if your baby is consistently refusing one nap for at least one to two weeks and still seems well-rested and content on days with one nap, they may be ready to transition. Being content means they’re not showing signs of overtiredness, irritability, or increased fussiness with a single nap.

The best way to assess readiness is to observe your baby’s mood, energy levels, and nighttime sleep over several days. If they adjust well with one nap and their overall sleep remains stable, it’s likely the right time to drop a nap. However, if sleep worsens, or they become clingy, overtired, or unusually fussy, it’s more likely a temporary developmental phase rather than a true sign of readiness.

Which nap do babies drop first? 

For most babies, it’s the second nap of the day that gets dropped first. As they transition to one nap, the remaining nap gradually shifts later in the day. Keep in mind that this shift doesn’t happen overnight. There’s usually an adjustment period and not all naps will be long or perfectly timed. During this phase, you might notice your baby’s usual morning nap start to shift a bit later, often followed by a short 30-minute afternoon nap to help them make it to bedtime.

Transitioning to one nap, step by step

Making the switch from two naps to one is a big change. Here’s how to ease your baby into a one-nap schedule:

1. Shift the morning nap: Gradually push the first nap back by 15 to 30 minutes every few days until it falls around noon.

2. Keep your baby active: Use the extended morning awake time for outdoor play, water activities, or sensory play to keep your baby happy and stimulated. Ellsworth recommends using this time to be outside to do water and sensory play to keep them engaged and happy.

3. Allow a longer midday nap: Once the nap moves to midday, let your baby sleep as long as they need—ideally 1.5 to 2.5 hours.

4. Adjust bedtime as needed: To prevent overtiredness during the transition, you may need to move to an earlier bedtime.

5. Be patient: Expect some off days. It can take a few weeks for your baby’s body to fully adjust to the new schedule.

Some families also use a mix of one-nap and two-nap days at first, depending on how well their child handles the longer wake windows. Second naps should be short naps (about 30 to 45 minutes) so as not to impact bedtime. Cut off the nap around 4pm if your baby is still sleeping. 

Tips for parents during this transition

• Be patient and flexible as your child adjusts to the new nap schedule.

• Keep a consistent daily routine and sleep schedule to help their body adapt to the change.

• Watch for sleepy cues (like rubbing eyes, yawning, or fussiness), which will indicate it’s time for a nap.  

• Gradually shift the nap later instead of making sudden changes, unless they do it on their own.

• Maintain a consistent bedtime routine, and consider moving bedtime earlier if your child seems overtired.

• Offer plenty of opportunities for active play during wake windows to help them burn off energy and practice new skills. 

• Expect some challenging days or setbacks, especially during teething, illness, or other developmental changes.

FAQs

What are the new wake windows when babies drop a nap?

Once babies transition to one nap, their wake windows usually extend to about 4 to 6 hours. However, every child is different—some need a slightly shorter or longer window depending on their individual sleep needs.

Does the drop of a nap happen suddenly or is it a gradual transition?

It depends on the child. “For some children it may happen suddenly, and they may just refuse a second nap, and can comfortably stay awake longer in the morning, ” says Ellsworth. “But for many children, it’s a gradual process and the first nap slowly shifts later in the day, while the second nap shortens or becomes more inconsistent.”

How does dropping one nap affect feeding and play time?

When your baby drops to one nap, their feeding and play schedule will adjust to accommodate longer wake times. “They’ll likely need more snacks or meals to fuel their activity,” says Ellsworth. Playtime may shift toward more engaging and interactive activities that hold their attention for longer stretches. Toward the end of the day, you might notice your baby getting tired, so it’s a good idea to incorporate quiet or calming activities to help with the wind down. 

How do you navigate this transition in daycare?

Start by clearly communicating your child’s new routine with the daycare staff and asking if they can support the shift to one nap. You might consider adjusting your child’s wake-up time or bedtime at home to better align with the daycare’s schedule. During the early weeks, some families find it helpful to alternate between one-nap and two-nap days, depending on how well their child is adjusting.

What age is too young or too old for this transition?

While every baby is different, most are not ready to drop to one nap before 12 months. At that age, their sleep needs are still best met with two naps a day. By contrast, most toddlers have transitioned to one nap by 20 months. If your child is nearing or past this age and still taking two naps, it may be time to evaluate whether the second nap is helpful or if it’s interfering with bedtime or overnight sleep.

If you have questions about sleep schedules, reach out to your local or Summer Health pediatrician for support. Summer Health is a pediatric telehealth platform offering 24/7 care, providing answers for everything from urgent concerns to everyday questions about your child’s health.