Sleep Schedule for 1 year 9 months old

At 21 months, most toddlers are firmly on a single midday nap. Ideally, this nap should occur around 5-6 hours after they wake up in the morning, typically between 12:00 PM and 1:30 PM. The optimal duration for this nap is generally 1.5 to 2.5 hours. A common schedule might look like: wake at 6:30 AM, nap from 12:00 PM to 2:00 PM, bedtime at 7:30 PM.

Nap resistance or short naps are common at this age due to developmental leaps (like language bursts, increased mobility), teething, separation anxiety, or being slightly overtired or undertired. Sometimes, a child needs a small adjustment to their wake windows – perhaps a few extra minutes of awake time before the nap. Ensure a consistent, calming pre-nap routine and a dark, cool sleep environment. Avoid cutting the nap short too early, as they still need it for healthy development.

The single nap is crucial for ensuring your toddler isn't overtired by bedtime, which can ironically lead to bedtime battles or night wakings. However, a nap that's too late or too long can also push back bedtime or reduce sleep pressure, making it harder to fall asleep at night. Aim for the nap to end by 2:30 PM - 3:00 PM at the latest, allowing for a good 4-5 hour wake window before bedtime. This wake window helps build sufficient sleep pressure for a smooth night sleep.

It's very rare for a 21-month-old to be ready to drop their nap entirely; most maintain one nap until closer to age 3 or 4. If your child is fighting naps but still seems tired, cranky, or falls apart without one, it's highly likely a nap strike or a temporary phase. Look for signs of genuine readiness to drop the nap: consistently happy and energetic all day without a nap for several weeks, and easily falling asleep at an earlier bedtime. For now, assume it's a temporary phase and maintain the nap routine and offering.

Consistency is very important as it helps regulate their internal clock and reduces nap resistance. Try to maintain the same nap time and routine daily. When you're out, try to schedule activities around their nap. If a home nap isn't possible, a 'car nap' or 'stroller nap' might be necessary as a last resort, but try to ensure it's in a dark, quiet place if possible. When traveling, attempt to mimic their home sleep environment (darkness, white noise) as much as possible. It's okay if a few days are off, just get back on track quickly.