Sleep Schedule for 1-year-old (12-18 months)

Most children transition from two naps to one between 12 and 18 months, with 15-18 months being a common sweet spot. Signs they're ready include consistently fighting the second nap, taking a long time to fall asleep for the second nap, or having difficulty falling asleep at bedtime if they take two naps. To transition, gradually shift the morning nap later by 15-30 minutes every few days until it's around lunchtime (e.g., 12:30 PM - 1:30 PM). If they seem tired, offer an earlier bedtime to prevent overtiredness and ensure they get enough rest during the adjustment period.

Short naps are common around this age, often due to developmental changes or sleep cycle transitions. Ensure their wake windows aren't too long or too short before naptime – overtiredness or undertiredness can both lead to short naps. For a single nap, aim for a wake window of about 4-5 hours before it starts. Create a consistent, dark, quiet sleep environment, use white noise, and stick to a calming pre-nap routine. If they wake early, give them a few minutes to resettle before going in, as they might be able to connect sleep cycles for a longer nap.

Nap strikes or regressions are common around 12-18 months, often linked to developmental leaps (like walking or talking), teething, separation anxiety, or the natural transition from two naps to one. First, rule out any discomfort (teething, illness). Next, consider if they are ready for the two-to-one nap transition. Stick to your consistent nap routine and optimal wake windows. If they refuse to sleep, still offer quiet time in their crib for 15-30 minutes to encourage rest. Consistency, patience, and maintaining the routine are key, as this phase usually passes.

Around 1 year, children typically need 11-14 hours of total sleep per 24 hours, with 1-2.5 hours coming from naps. Most 1-year-olds are in the process of transitioning to one nap, which usually occurs mid-day (e.g., starting between 12:30 PM and 1:30 PM). A single nap might last 1.5-2.5 hours. If they're still taking two naps, they might take two shorter naps (e.g., 1 hour each) with shorter wake windows. The key is to watch your child's individual sleep cues and ensure they are not overtired before bedtime, adjusting the schedule as needed.

A consistent and conducive nap environment is crucial for good sleep habits. Aim for a room that is: 1. **Dark:** Use blackout curtains to block out all light, signaling to their brain that it's sleep time. 2. **Cool:** Keep the room temperature between 68-72°F (20-22°C) for optimal sleep comfort. 3. **Quiet (or with white noise):** Minimize external noise. A white noise machine can help block out household sounds and create a consistent sleep cue. 4. **Safe:** Ensure the crib is clear of blankets, pillows, bumpers, and toys to comply with safe sleep guidelines. A consistent pre-nap routine (e.g., diaper change, book, cuddle) also signals to your child that it's time to sleep.