It’s 2 PM, and your baby is refusing their second nap—again. You’ve tried everything: rocking, singing, and even going for a drive, but they’re wide awake.
You’re exhausted and unsure what to do next. Sound familiar? You’re not alone.
Transitioning from many naps to one can feel like a big leap, but it’s a natural part of your baby’s development. Many parents face this challenge, unsure of when and how to make the switch.
This article will help you. It will show you the signs. It will explore different methods. It will share strategies for managing wake windows and bedtimes.
By the end, you’ll feel confident in handling this milestone.
1. Signs It’s Time to Transition
Most babies are ready to switch from two naps to one between 12 and 18 months, with an average of 14-15 months.
Knowing when to make the switch can feel tricky. Here are key signs to watch for:
Nap Resistance
A clear sign your baby might be ready for one nap is when they start resisting one nap (usually the second one).
For several days in a row, your baby may refuse the nap, staying awake or getting fussy.
Expert Tip: Cara Dumaplin, founder of Taking Cara Babies, says, “If your baby resists the second nap for over 5 days, it may be time to switch to one nap.”
Split Nights
If your baby wakes up for long stretches at night, they may need less daytime sleep and more longer sleep at night.
Extended Wakefulness
If your baby stays awake during naps, it might be a sign they are ready to transition. This is true if they are either playing in their crib or crying.
Empathy Cue:
It’s okay to feel unsure. Many parents feel the same. Trust your instincts—you’ve got this!
2. Approaches to the Transition
Once you’ve noticed the signs, the next step is to decide how to approach the transition. There are two main methods: the gradual approach and the cold-turkey approach.
The best one depends on your baby’s temperament and your schedule.
Gradual Approach
The gradual approach is a slower, gentler way to move your baby from two naps to one. Here’s how:
Step-by-Step Instructions:
- Push the first nap later by 15-30 minutes every few days. This helps your baby adjust to staying awake longer without getting overtired.
- You may need to offer a brief second nap or move bedtime earlier to prevent overtiredness.
- Continue pushing the first nap until it’s around noon.
Why It Works: This shift gives your baby time to adjust. It prevents fussiness and overtiredness.
When to Use It: Use the gradual approach for babies sensitive to routine changes or who rely on their second nap.
Cold-Turkey Approach
The cold-turkey approach is more direct. Some babies, especially older toddlers, may skip their second nap. This makes it easier to switch to one nap.
Step-by-Step Instructions:
- Skip the second nap entirely and focus on getting your baby to take one nap in the middle of the day.
- Be prepared for shorter naps at first as your baby adjusts.
Why It Works: This can quickly create a new routine. It is best for babies who are ready for it.
When to Use It: Use the cold-turkey method for babies who are consistently skipping their second nap or need less daytime sleep.
Empathy Cue:
It’s okay if one method doesn’t work immediately. Every baby is different, and the right approach is the one that works best for your child.
3. Managing Wake Windows During the Transition
A big challenge in moving from two naps to one is managing wake windows. As your baby drops the second nap, their wake windows will lengthen to 5–6 hours.
While this is normal, it can be tough for both you and your baby.
Adjusting Wake Windows
- Stretching Wake Time: To help your baby stay awake longer, play with them. Try active, sensory, or outdoor activities. Fresh air helps keep them alert until nap time.
Expert Tip: Sleep consultant Andi Metzler says, “Outdoor play or a stroller walk can help extend wake times without tiring your baby.”
Handling Short Naps
If your baby’s one nap is shorter than expected, adjust bedtime to make up for the lost sleep.
Move bedtime earlier—sometimes as early as 6:30 PM—to ensure your baby isn’t overtired by the end of the day.
Empathy Cue:
These longer wake windows can be tough. But, as your baby adjusts, they’ll get better at staying awake and sleeping longer during their one nap.
4. How Long Does the Transition Take?
The time it takes for your baby to transition to one nap varies. Some babies take 1-2 weeks, while others need 4-6 weeks.
Expect Inconsistencies
During the transition, it’s normal to have some days where your baby naps longer. Other days, they may be fussy and nap for a short time.
Be patient—these inconsistencies are part of the change.
Consistency is Key
Staying consistent with your routine helps your baby adjust more quickly. Stick to the same nap time each day, and adjust bedtime to ensure your baby gets enough sleep.
Empathy Cue:
It’s normal if progress feels slow. Just remember that your baby’s sleep is evolving, and it will improve over time.
5. Special Considerations for Parents
While losing a nap can seem stressful, there are perks to moving to one nap that many parents appreciate.
The Perks of One Nap
Once your baby is down to one nap, you’ll likely enjoy more flexibility in your day. You won’t need to rush home for two naps, giving you more time for activities and outings.
Bonus: One nap may improve nighttime sleep. Babies often sleep better after switching to one nap.
What If It Doesn’t Work?
If transitioning to one nap isn’t working after a week or two, don’t hesitate to go back to two naps. Some babies need more time before making the switch. Give it a few more weeks and try again later.
Empathy Cue:
It’s okay to take a step back if the transition isn’t going smoothly. Every baby is different, and there’s no rush to get it perfect right away.
6. Final Thoughts
Transitions are tricky, and the nap transition is no exception. The key is to spot when your baby is ready.
Then, choose an approach that meets their needs. Finally, be consistent as they adjust.
Recap of Key Points:
- Recognizing when your baby is ready to transition is the first step.
- Choose between a gradual or cold-turkey approach based on your baby’s temperament.
- Manage wake windows and adjust bedtimes to prevent overtiredness.
- Be patient—some babies adjust quickly, while others need more time.
Empathy Cue:
Every baby is different, and there’s no one-size-fits-all approach. Trust your instincts, and remember, you’re doing a great job!
7. Troubleshooting Common Issues
Even with the best plan, transitions don’t always go smoothly. Here are some common issues parents face and how to handle them:
What if my baby’s one nap is too short?
If your baby’s one nap is consistently under an hour, try moving it earlier or later to find the sweet spot. If naps are still short, adjust bedtime earlier to make up for the lost sleep.
What if my baby wakes up at night?
Night wakings during the transition are common. Stick to your new schedule, and adjust bedtime if needed. Your baby’s sleep should stabilize as they get used to the routine.
When should I go back to two naps?
If your baby is fussy and overtired after a few weeks, it may be too soon for the transition. Go back to two naps and try again later.
8. What to Expect After the Transition
Once your baby has fully transitioned to one nap, expect their nap to last around 1.5 to 2 hours in the middle of the day.
You may also notice smoother bedtimes and more consolidated nighttime sleep.
Many parents find that, after the change, their babies sleep better and are more predictable.
Plus, moving to one nap gives you more time in the morning for family activities without the rush of a second nap.
Conclusion
Transitioning to one nap can be challenging, but it’s a normal part of your baby’s development.
Knowing the signs will help. Choose the right approach for your baby, whether gradual or cold turkey.
Be consistent but flexible. Some days will be harder, but with patience, your baby will adjust. Managing wake windows and bedtimes will ease the process.
Trust yourself. You know your baby best, and soon enough, you’ll both find a new routine. You’re doing great!