Surviving the 2-to-1 nap transition: When do babies drop to one nap?

Zofishan Umair

Zofishan is a journalist, humour columnist, and a mum who has survived nappy explosions mid-air. She has over a decade of experience writing for print and online publications and is currently working on her first book.

See more articles by Zofishan Umair

Follow +

Updated on Mar 12, 2025 · 11 mins read

Follow +

Surviving the 2-to-1 nap transition: When do babies drop to one nap?

Read later

Up next

Baby

Baby crying in sleep: Causes and solutions for parents

Baby

Everything you need to know about grommets in babies

In this article

When we think about babies and their sleep patterns, it's easy to think that it's actually all about them and their developmental needs. And while that's technically true, (newborn babies need 16-18 hours of sleep a day), as a parent, I need them to sleep that long too. I need those nap times too!

I understand that science and research claim that sleep helps babies with their brain development, growth, and all that essential good stuff we can’t see. But just for a moment, set aside the scientific evidence and appreciate the miracle of nap-time through the eyes of a caregiver in desperate need of a break!

49355NaptimeGodsgifttoparents2

Nap time: God's gift to parents

A baby’s nap is a divine act of mercy – granting sleep-deprived and over-caffeinated parents like you and me a brief reprieve before we step back into the endless cycle of feeding, burping, and nappy-changing duties!

Since the birth of my baby, nap times have been small pockets of me-time to just sit and process ALL that parenting chaos. Sometimes I would sneak in some sleep for myself, other times I would sip on a hot cup of coffee (yes, hot) and swipe through baby photos.

Some days these nap times were spent simply toying with the idea of washing my hair! (nah, maybe tomorrow!)

Clearly, I needed these naps more than the baby did! I needed those little pockets of time to recharge so I could resurface, fully rested (or at least moderately functional), and continue parenting my tiny human!

16Weeks baby

15Weeks baby

20Weeks baby

49355Whenyourbabydecidesonenapisenoughandyoudisagree3

When your baby decides one nap is enough (and you disagree)

But God loves a good joke.

And just when you think you’ve finally nailed this whole napping situation, boom! There’s a tectonic shift.

Cue in the nap-pocalypse! A sleep regression that rolls in like a destructive tsunami you never saw coming. Suddenly, that sweet, reliable nap you counted on to gather your thoughts or catch up on laundry is reduced to a 10-minute power snooze before completely vanishing from your life!

When the inevitable day came, I was not thrilled, and I was most certainly not ready!

But hey, as a parent, I understand that growth happens and milestones have to be met, and eventually, babies must transition from two naps to one and eventually none at all! (If you’re a new parent, I’ll give you a minute to let that last bit sink in!)

49355Whenyourbabydropstoonenap4

When your baby drops to one nap?

The nap-pocalypse is real and it’s unavoidable!

That’s why I encourage parents to be prepared for it and not let it catch them off guard!

If you are a parent and your once-predictable napper is now treating sleep like an optional activity, with shortened naps and random wake-ups, be warned, you may be inching towards it. Soon, you’ll be wondering, ‘How many naps does your baby really need now? ‘ and ‘how much time do I have before it all comes down to just one nap?’

Heads up: According to the experts, this nap shift – arguably one of the most devastating for parents -typically occurs between 13 and 18 months, though every child has their own timeline.

49355Understandingbabysleeppatterns5

Understanding baby sleep patterns

In order to maintain healthy sleep patterns and make sure their child gets the amount of sleep required for optimal growth and development, parents must have a thorough understanding of this transition. If your baby’s once-reliable nap pattern has started to fluctuate, with short sleep durations and missed naps, they may experience changes in their awake time.

What are baby wake windows?

The amount of time a baby can remain awake in between naps is referred to as their wake window.

49355Typicalagefortransitioningtoonenap6

Typical age for transitioning to one nap

Most babies drop to one nap between 13 and 18 months, though some gifted insomniacs manage to do it sooner. On the flip side, some toddlers may cling on to their second nap like a seasoned office worker clings to their second coffee – desperate and unyielding. Several factors influence when a baby is ready to make this transition to one nap. These include:

1. Quality of sleep:

Infants who get a good night’s sleep may transition earlier than those who continue to wake up a lot during the night.

2. Wake windows by age:

A baby’s wake window is the period of time that a newborn baby is awake between naps. This wake window grows as the babies get older. Most babies need to be able to remain up for at least five hours before and after their remaining naps in order to safely transition to one nap.

3. Individual baby needs

Baby demands vary by individual; some babies are naturally better sleepers than others. Others may require two naps if they have trouble self soothing or wake up frequently during the night.

49355Signsyourbabyisreadytodroptoonenapwhetheryouareornot7

Signs your baby is ready to drop to one nap (whether you are or not)

We’ve clearly established that how you feel about naps is not important at this point. It’s your bubs body that’s calling the shots. To truly understand your baby’s sleep periods and needs, look for these consistent signs over at least 1-2 weeks:

Resistance to naps, especially the second one: They’re just not tired, and no amount of pleading, begging, rocking will get them to sleep. If you’ve whipped out every trick in the book but they still won’t sleep, your best bet is to give-in! It’s not worth the fight.

Waking up from naps too soon, or not falling asleep: Absence of sleep at nap-time altogether (even when provided), or they opt for shorter-than-usual naps instead of the full nap length.

Extending wake windows beyond what seems humanly possible: Somehow, your child now functions (or, more accurately, malfunctions) on absurdly long stretches of wakefulness.

Early morning wakefulness or split nights: The last nap of the day messes with bedtime, making it more challenging to fall asleep independently at their usual bed time.

Bedtime battles: When the evening routine turns into a bedtime hostage negotiation, it might be time to rethink the nap structure. In this case, eliminating that afternoon (second daily nap) is better for your sanity!

If your baby exhibits the following behaviors over 1-2 weeks, congratulations! Your child is now the boss of your schedule.

But remember these are just cues! Every baby is unique, so watch their sleep cues closely and adjust gradually for a smoother change. If you have any concerns about sleep problems or sleep disorders, discuss them with your early childhood health provider.

49355WakewindowsbyageThetonaptransition8

Wake windows by age: The 2 to 1 nap transition

Newborns, of course, operate on a chaotic sleep schedule – they’re still adjusting to life on the outside of the belly, and prefer to be bundled-up and sleep most of the day.

So how much sleep do newborns need? Well, while newborn sleep patterns vary, most babies at this age sleep 14 – 17 hours in 24 hours. But as they get older, their wake windows gradually expand, meaning they can tolerate longer stretches of time before transforming into tiny, overtired tornadoes of rage.

Wake windows tend to get longer over the course of the 2–1 nap transition. Most infants may initially still require two naps during the day, but they’ll be longer sleeps, with greater intervals between waking hours. Eventually, they’ll be able to stay awake for five to six hours at a time – just enough to keep you on your toes.

Here’s how wake windows shift during this emotional rollercoaster of a transition:

Two-Nap Schedule:

After waking up in the morning, a baby will have an awake time of about 3 to 3.5 hours before their first nap.

Once they wake up, they will stay awake for another 3 to 4 hours before taking their next nap. After this second nap, they will have an additional 3.5 to 4 hours of awake time before bedtime.

One-Nap Schedule:

With a one-nap schedule, a baby will remain awake for 5 to 6 hours before taking their single nap of the day. After this next nap, they will then stay awake for another 4 to 5 hours before bedtime.

At the start of the transition, short wake windows will still be necessary.

Many parents notice that their baby struggles with sleep if wake windows are increased too quickly. Moving too fast can lead to an overtired baby, which makes it harder for them to follow a proper sleep schedule, affecting sleep cycles and overall sleep at night.

49355FAQs9

FAQs:

Which nap gets dropped during the 2 to 1 nap transition?

During this transition, the afternoon nap is usually the one that gets dropped. As baby’s wake windows lengthen, they require more awake time before sleep, gradually making two daytime naps unnecessary.

The first nap is gradually moved later in the day to accommodate the adjustment, eventually taking the place of both naps and becoming the only midday nap. This nap may be brief at first, but as the infant gets used to the new sleep schedule. This change guarantees that the infant maintains good sleep cycles at night and gets adequate sleep throughout the day.

How long does the transition take?

Although most kids adjust at their own rate, the shift from two naps to one usually takes 4-6 weeks. Some babies complete the shift within 2-4 weeks, while others need more time to adapt.

It is normal for many parents to experience sleep challenges during this period. Some days, their little one’s sleep schedule may still require two naps, while on other days, they take just one.

Again, pay attention to the baby’s cues and avoid enforcing a rigid sleep schedule at this time.

Instead of imposing a strict routine, try being adaptable and pay attention to your baby’s sleep signs. It’s normal to have some difficult days, but maintaining consistency in the method will assist the infant in going to sleep on their own and getting used to the new sleep schedule more easily.

Tips on transitioning to one nap

1. Prolong baby’s wake windows steadily:

Every couple of days, lengthen your baby’s morning wake time by 15 to 30 minutes. An exhausted baby can be avoided, and the transition can go more smoothly if you keep them active during age-appropriate waking times.

2. Keep a regular nap pattern:

Babies learn when to go to sleep when their sleep pattern is predictable. To help them fall asleep and stay sleeping longer, provide a dark and calm environment, and provide a comfort object.

3. Include ‘quiet-time’ in place of morning nap:

If the infant appears exhausted when they would usually have their first nap, try to substitute it for quiet time and calm activities such as reading or hugging. Avoid screens at all costs! Doing this can help babies stretch their wake window to their new single mid-day nap, and transition more easily.

3. Make sure a single nap is at least 1.5 to 2.5 hours long:

After dropping their second nap, babies may initially struggle. If their nap is still brief, assess the quality of their nighttime sleep and think about ways you might be able to extend their single nap to give them the rest they so desperately need.

4. Prepare your toddler for achievement:

Play soothing white noise to indicate sleep cycles and calm down before naps with peaceful activities. To better fit their sleep schedule, gradually move the one nap to begin after lunch.

5. Know baby’s sleepy signals:

You can avoid a fatigued baby by recognising your baby’s sleepy signs before napping. This can include things like eye rubbing or ear pulling. Your baby may need to go to sleep soon if they seem cranky or restless.

49355WrappingUp10

Wrapping Up

The 2 to 1 nap transition is a significant milestone in a baby’s sleep schedule. Most babies will naturally adjust over time, but many parents find that flexibility, patience, and consistency are key to making the process smoother.

Following a step-by-step plan to increase awake windows and spot baby’s sleepy cues can help ease the shift and establish a new, sustainable sleep routine.

However, if challenges persist, call in your reinforcements and consult with your local early childhood clinic or GP.

Remember, every baby is different – some will transition to one nap gracefully, while others act like you’ve personally wronged them by suggesting they sleep less.

Or some like mine, believe sleep is only for the weak!

49355Resources11