From Two Naps to One: When and How to Make the Transition

For months, the day revolved around two well-established naps—one in the morning and one in the afternoon. Then one day, the morning nap drags on and pushes back the afternoon one, or the baby refuses one of the two while playing in his crib, or bedtime becomes a battle. This is a sign that the transition to a single nap is approaching. It usually occurs between 12 and 18 months, lasts a few weeks, and goes much more smoothly when you ease into it gradually rather than eliminating a nap overnight.

Going from Two Naps to One: Tips to Avoid Setbacks

The transition from two naps to one most often occurs between 12 and 18 months, with an average around 14 to 16 months. It is rarely necessary before 12 months, even if the baby occasionally refuses a nap. Reliable signs include a morning nap that grows longer and delays the afternoon nap, a nap that is regularly refused for at least two weeks, a bedtime routine that becomes more difficult, and a child who functions well throughout the day on days when they’ve had only one nap.

The gentlest approach is to gradually shift the morning nap in 15- to 30-minute increments every two or three days, until it settles between 12 p.m. and 1 p.m., right after lunch. During the transition weeks, bring bedtime forward by 30 to 60 minutes to compensate for fatigue, and alternate between days with two naps and days with just one. The single nap will then last between an hour and a half and three hours, and the schedule will stabilize within two to six weeks.

Key Takeaways

A single refused nap isn't a sign: wait two weeks for consistent signs before changing the schedule.

You don't skip a nap; you just shift it: the morning nap gradually moves to after lunch.

Going to bed early is the key to making the transition: it helps relieve the fatigue caused by days that are too long.

Mixed days—two naps one day and one the next—are normal for several weeks.

Daycare often requires that the single nap be taken earlier; at home, you can stick to two naps on the weekend until the child is ready.

Why and when does the transition occur ?

The need for daytime sleep decreases with age, and, more importantly, the ability to stay awake increases. Around 6 months, a baby can stay awake for about two to three hours between naps; around 12 months, three to four hours; around 15–18 months, four to five hours, sometimes longer. It is this increase in wakeful periods that makes it increasingly difficult to fit in the second nap: the baby simply isn’t tired enough at the scheduled time, or else he or she sleeps so late in the afternoon that nighttime sleep suffers as a result.

The timeline varies greatly from one child to another. The transition usually occurs between 12 and 18 months, with an average around 14 to 16 months, but some children switch to one nap as early as 11–12 months, while others continue to take two naps until 18–20 months without any difficulty. There’s no “right” age—only “right” signs. Before 12 months, a refusal to nap is almost always due to a temporary phase—such as teething, developing motor skills, or a cold—rather than a genuine change in needs.

To understand what naps still offer at this age—and why you shouldn't stop them too soon—check out our article on The Benefits of Napping for Babies highlights its role in memory, mood, and growth.

Signs that a baby is ready—and signs that can be misleading

Four consistent signs indicate a true transition. The morning nap gets longer, eventually becoming the main nap, and delays or eliminates the afternoon nap. One of the two naps is consistently skipped—not just once in a while, but most days for at least two weeks. Bedtime becomes more difficult, with the baby taking longer to fall asleep or falling asleep later, because the second nap encroaches on nighttime sleep. And most importantly, on days when the baby has taken only one nap, he or she makes it through the day without a meltdown in the late afternoon.

Other signs can be misleading. A refusal to nap while teething, during a cold, or while learning to walk is temporary: the routine will return on its own within a week or two. A child who refuses to nap but collapses at 4 p.m., falls asleep in the car, or becomes irritable at the end of the day isn’t ready: they’re sleep-deprived, and the solution is to protect both naps, not to cut one out. A change in childcare arrangements, a move, or the arrival of a new sibling can also disrupt naps without the child’s need for sleep actually changing.

The most useful rule: don’t change anything until you’ve seen consistent signs for two weeks, and look at the entire day rather than just the nap. A child who is ready for a single nap is fine with a single nap. A child who isn’t ready shows it through their mood, not by refusing to nap.

How can we ensure a smooth transition ?

The method that works best doesn't eliminate anything—it simply shifts the schedule. Start with the usual morning nap time, often around 9:30 or 10:00 a.m., and push it back by 15 to 30 minutes every two or three days. Meanwhile, keep your baby actively engaged in the late morning—with an outing, a bath, or floor play—to help them hold out. The nap thus gradually shifts to 11:00 a.m., then 11:30 a.m., then noon, until it settles just after lunch, between noon and 1:00 p.m. This adjustment usually takes two to three weeks.

At first, the shifted nap is often short—an hour or a little longer—because the baby hasn’t yet learned to sleep for long stretches at a time. That’s where the key tool for this transition comes in: an earlier bedtime. On days with only one nap, move bedtime up by 30 to 60 minutes—sometimes as early as 6:00 or 6:30 p.m.—to make up for accumulated fatigue. This adjustment is temporary: within a few weeks, the nap lengthens to an hour and a half or two hours, and bedtime returns to its usual schedule.

It’s normal during this period to alternate between days with one nap and days with two. After a difficult night or a very active morning, stick with two short naps; the next day, go back to the one-nap routine. This flexibility prevents sleep debt and reassures parents who worry about “missing” the transition. You can’t “miss” it—it happens at the child’s own pace, taking two to six weeks depending on the child.

An early lunch: the quiet ally of the one-and-only nap

A nap scheduled for 12:00 p.m. means lunch should be around 11:15 or 11:30 a.m. during the first few weeks; otherwise, the baby will fall asleep at the table. Moving the meal up—even if it means adding a small snack late in the morning—allows you to put a well-fed and calm child down for a nap. As the nap shifts to 12:30 p.m. or 1:00 p.m., lunch returns to its usual schedule.

What's a day like when you take just one nap ?

Once the transition is complete, the day is structured around two main periods of wakefulness. In the morning, there are four to five hours between waking up and naptime: waking up at 7 a.m. leads to a nap around 12 p.m. or 12:30 p.m. The nap then lasts one and a half to three hours, with the child waking up around 2:00 p.m. or 3:00 p.m. In the afternoon, four to five hours of wake time lead to bedtime between 7:00 p.m. and 7:30 p.m. Over a 24-hour period, a child aged 1 to 2 sleeps an average of 11 to 14 hours, including naps.

These guidelines are meant to be flexible. A nap that goes past 3:30 p.m. or 4:00 p.m. may delay bedtime: in that case, it’s best to gently wake the child, even if it means serving dinner earlier. Conversely, a nap shortened to 45 minutes calls for an earlier bedtime that same evening. The bedtime routine, however, remains the same in the morning and at night: a few quiet minutes, the room dimly lit, and the same steps, so that the single nap is as easily recognized as nighttime.

Daycare, nanny, weekends: Coping with the schedules imposed on us

Many daycare centers switch children to a single nap after lunch starting in the middle group, sometimes around 12–14 months, before all of them are ready. This is an organizational requirement, not a sign of need. If your child comes home exhausted, there are two solutions: put them to bed significantly earlier on days they’re at daycare, and maintain two naps at home on weekends as long as they need them. Young children adapt well to different routines depending on where they are, as long as each routine is consistent.

With a child care provider, there’s often more flexibility: don’t hesitate to explain the transition you’re going through and work together to agree on a target schedule. Finally, if the transition coincides with the start of the school year, a move, or an illness, it’s best to put it on hold and resume it once daily life has stabilized: one change at a time always goes more smoothly than two.

Checklist for Transitioning to a Nap

Wait at least two weeks for consistent signs before changing the schedule

Make sure your baby stays in a good mood on days with just one nap

Postpone the morning nap by 15 to 30 minutes every two or three days

Move lunch up to around 11:15 a.m. so that the nap can settle in after the meal

Move bedtime up by 30 to 60 minutes on days when your child takes a nap

Accepting days with two naps after a rough night

Stick to the same routine for naps and bedtime

FAQ

A Final Word

The transition to a single nap is not something to force or fear: it’s a natural adjustment in sleep needs that happens gradually when you shift the nap’s timing rather than eliminating it, and when you compensate by putting the child to bed earlier until the new nap gets longer. A few weeks of flexibility, and the rhythm will settle back into place on its own.

At Maman et Bébé Nature, we prefer to follow the child’s cues rather than a schedule. A well-timed nap, a consistent routine, and going to bed later when needed—that’s all a baby needs to get through this transition smoothly.

This article is for informational purposes only and is not a substitute for medical advice. The schedules and durations listed are general guidelines and should be adjusted for each child. If your child has persistent sleep problems, wakes up very frequently at night, or shows signs of significant fatigue despite a suitable sleep schedule, talk to your doctor or pediatrician.