Tips for how to transition your baby from 2 naps to 1 nap
Around the 15 to 18-month mark, most babies begin transitioning from two naps to one. However, every child is unique, and there may be outliers. If your baby seems to be showing signs of dropping the second nap earlier, perhaps even before their first birthday, it might not necessarily mean they're ready for the transition. It could be due to a developmental change disrupting their sleep, making napping challenging.
Does this sound like your baby?
As babies develop rapidly, the first nap might be relieving too much sleep pressure, causing them to resist the second nap at its usual time. This can lead to either a too-late second nap, affecting bedtime, or a cranky and dysregulated baby. If you suspect this is the case, consider gradually reducing the duration of the first morning nap by small increments, such as 10 minutes at a time, until you find that sweet spot!
Signs your baby is ready to drop that second nap
Your baby shows resistance or refusal towards the first nap, indicating they may not be tired enough for it.
Even after capping the length of the first nap, your baby refuses the second nap.
Balancing both naps becomes challenging, and if you do manage, you notice your baby's bedtime is progressively getting later.
Naps are becoming shorter in duration, indicating your baby may not need as much daytime sleep.
Bedtime becomes a struggle, marked by false starts, split nights and those exhausting early morning wake-ups!
Your baby becomes more restless during the early hours of the morning
What to Do During the Two Naps To One Nap Transition
If the morning nap is short or your baby isn't particularly sensitive to change, you can opt to simply cut out the morning nap altogether.
Alternatively, you can gradually reduce the duration of the morning nap over a week or two until it's phased out completely. During this transition period, you might need to adjust the timing of the afternoon nap, by bringing it forward slightly. Some babies may benefit from a short morning power nap (around 20 minutes) to bridge the gap until the afternoon nap. It's essential to experiment with timings to find what works best for your baby.
If the morning nap is consistently longer than the afternoon one, consider reducing or eliminating the afternoon nap instead. You can then shift the morning nap slightly later in the day. Your baby might need a short afternoon power nap or an earlier bedtime during this transition period.
Around this age a baby can generally cope with a wake time of around 4 to 6 hours so use that as a guide when you’re tinkering around with nap timings.
The Perfect Nap Time
Guess what, there is no one golden time for a nap! (despite what some sleep trainers might tell you!) Please don’t view the 2 hour midday lunch nap as the holy grail of naps! Yes, for some little ones it works perfectly but it doesn’t suit others. Instead, focus on establishing a nap time that aligns with your little one's individual needs.
Give it time
As with any nap transition, try to be patient and flexible. It can be a tricky time for both you and your baby, especially if your baby is more sensitive to changes in their routine. Expect some trial and error with some days requiring different adjustments based on your baby's needs.
Bringing Balance to Naps
Having structure and predictability to naps is good, not just for your baby but for you. I most definitely coped better when I had a nap plan in place that worked! But do focus on being led by your baby and remain responsive to their signals of tiredness. Trust that with time and patience, you will find the right balance for your baby.
More to life than naps!
And finally don’t let naps rule your life. Yes of course, naps are important but they shouldn't dominate your life. It's okay to deviate from the routine occasionally, and a "bad" nap day doesn't mean your nap routine is ruined. And don’t forget naps are only temporary.
Embrace spontaneity and seize those opportunities to get out and have fun with your little one!
