2-to-1 Nap Transition: How to Drop Your Toddler’s Second Nap
One minute, you're crushing the morning and afternoon nap routines. Next, you're staring at your wide-eyed toddler who's decided sleep is for the weak. Welcome to the infamous 2-to-1 nap schedule transition!
This milestone transition falls between 12–18 months, and while one nap can make planning your days much easier, a reluctance to disrupt a schedule you’ve just barely nailed down can make some parents hesitant to make the leap.
Let’s explore when, why, and how to make the 2-to-1 nap transition as smooth as possible:
Resources For You
Whether you’re juggling one nap or two, balancing naps, meals, playtime, and your to-do list can feel overwhelming. That’s why I’ve curated age-specific schedules on our website.
If you’ve found this blog, you’ll likely benefit from:
Signs Your Child Is Ready to Make the Transition to One Nap
These are the signs that your child’s second nap should count its days:
They've started resisting one of their naps (often the afternoon nap)
Their two-nap routine is sabotaging bedtime, you're seeing night wakings that weren't there before, or bedtime is pushing later and later
Bedtime is getting later than 8:30pm because of that second nap.
Their naps are getting shorter and less restorative, leaving you with a cranky toddler.
Despite everything, they seem more energized and alert during the day (but not cranky!).
How to Make the Transition
Getting started with the 2-to-1 nap transition doesn't have to feel overwhelming. It's all about taking baby steps (literally and figuratively!). Let's break it down:
Step 1: Gradual Adjustments & Cat Naps
Don't rush this transition, start by stretching your child’s wake windows little by little.
For example, if your baby usually goes down for their morning nap at 10:00 AM and sleeps for a good 90 minutes, push the nap to 10:15 AM, then 10:30 AM a couple days at a time. At the same time, shorten the overall length of the nap to as short as 30 minutes. This simulates a morning “cat nap” and gives your toddler’s body time to adjust without throwing them into overtired mode.
A short morning nap also can be a way to hold on to two naps longer, as you may see the predictability of the afternoon nap improve once you shorten the morning nap!
HINT: Expect some pushback. This new schedule might go smoothly one day, and feel like a total disaster the next! Hold steady and their schedule (and their mood) will normalize.
Step 2: Find the Sweet Spot
Timing is everything when it comes to napping. The timing of your child’s nap will influence bedtime and subsequently what time they wake in the morning (and no one wants a 5am wake up!).
On a one nap schedule, if you’re aiming for a 7:00am daily wake up, don’t start the nap any earlier than 12:00pm
TIP: By mid-morning, if your toddler is cueing you for a nap, get them outside, change up the scenery and offer a snack!
Step 3: Create a Consistent Routine
Kids thrive in routines. Recognizable and repeatable “sleep cues” help signal to their body that it’s time to wind down. These cues could be a warm bath followed by a lullaby, a calming story, or a prayer.
Tools like white noise and blackout curtains also serve as sleep cues that create a calming sleep environment that stays consistent across naps and bedtime.
Having a consistent bedtime routine with solid sleep cues will always come in handy (hello, travelling across time zones), but can be especially grounding for your child during times of change!
NEXT STEPS: If the 2-to-1 nap transition is in the near future for your child, take the time to solidify their bedtime routine before making the transition (your future self will thank you)
Step 4: Be Patient
As with most things in parenting, the 2-to-1 Nap Transition is a marathon not a sprint. Not everyday needs to be the same! My team of sleep experts and I actually encourage parents to see this transition as an opportunity to customize their toddlers schedule to fit the day's activities!
TIP: Click HERE to watch my video on planning naps during this transition
Managing Early Morning Wake-Ups
Nothing forces you to reconsider every decision you've ever made in life like a wake-up call at 5:00AM. There could be a few culprits here:
Bedtime is too early, or their nap is too long: your child is simply getting the amount of sleep they need in a 24 hour period, and wakes up because they’re rested and ready for the day!
Bedtime is too late: your child is overtired, which can actually lead to difficulty falling and staying asleep (we have a full blog on overtiredness if you’d like to learn more)
They lack sleep skill: If your child can’t put themselves to sleep at bedtime, and requires your assistance (rocking, holding, feeding), they’re going to struggle to fall back asleep when they way up overnight.
If there’s one thing I’m an advocate for, it’s well rested parents. Don’t fall into the trap of accepting early morning wakeups and sacrificing your sleep (and sanity) because of them. If you’ve been struggling with early morning wake ups, and the above tweaks aren’t working, reach out to me, and we’ll explore your options!
consider quiet time
Dropping a nap doesn’t mean your toddler needs you to provide nonstop entertainment during the day. Enter: quiet time.
In my house, quiet time means a break for everyone, where kids play independently and I get a reset.
A few ideas:
Books
Puzzles
Coloring
Soft music
Yes, even screen time (I use this! The only rule is: if they fight over the remote the TV goes off)
FAQs
Q1: What if my toddler is cranky all afternoon?
That’s normal! Try quiet activities like books or puzzles. Crankiness usually improves as they adjust.
Q2: Is it okay to return to two naps if it’s not working?
Yes! Transitions aren’t linear. Add a short morning nap if needed and try again in a few weeks.You can toggle from two-one naps for weeks until you finally figure it out!
Q3: How long does the transition take?
Most kids adjust within 4–6 weeks, though every child is different
Final Thoughts
Navigating the 2-to-1 nap schedule transition might sometimes feel overwhelming, but you’ve got this! If you don’t feel like doing the mental math, check out our Advanced Two-Nap Schedule and One-Nap Schedule.
Keep in mind that while each transition has its ups and downs, you are not traveling this path alone. My team and I coach families through this change ALL the time, and we’d be thrilled to do the same for you!
Book a complimentary consultation call with me, and we’ll get you started!
Meg O'Leary is an Infant and Child Sleep Expert and the founder of A Restful Night. Based in Westchester County, NY, she leads a team of certified sleep coaches to provide virtual support to families across the US and around the world.
