Transitioning from 2 Naps to 1

Signs it's time to transition to 1 nap: 

1. Extended Nap Times: Your child might start taking longer morning naps and resisting the afternoon nap or vice versa.

2. Difficulty Falling Asleep: If your toddler suddenly starts struggling to fall asleep for their morning or afternoon nap, it could be a sign.

3. Consistent Wakefulness: If they remain awake and happy during their usual nap time or play quietly instead of sleeping, it may be a sign they are ready to drop a nap.

4. Extended Wakefulness: If your child is able to stay awake for longer periods without becoming cranky or overtired, it's a sign of readiness for one nap.

5. Short Naps or Early Morning Rising: If your toddler starts waking up too early from their naps or in the morning, it might be a sign they are getting too much sleep during the day.

6. Refusing a Nap Consistently: If your toddler outright refuses one of their naps consistently over 1-2 weeks

7. Changes in Night Sleep: If night sleep becomes disrupted or if bedtime becomes a battle and is happening late, it may be a sign that a nap needs to be dropped.

Transitioning Steps:

1. Gradual Transition:

• Initially, push the morning nap later by 15-30 minutes every few days until it's closer to the desired single nap time (around 12:00 pm - 1:00 pm).

• Start capping the afternoon nap little by little, eventually, you can keep it as a quiet time or a rest period to ensure they are not overtired by bedtime.

2. Adjust Bedtime:

The objective is to have your toddler nap for 2-3 hours. Post-nap, bedtime should ideally follow in about 4-5 hours. 

If the nap is shorter or earlier, keeping your baby awake until their usual bedtime may be tough. During nap transitions, an early bedtime is common and helps make up for the lost daytime sleep, until the naps extend in duration. 

Here is a way to adjust and keep it flexible during the transition:

• during nap transition (dropping a nap)
  • right before and during the transition, bedtime may land slightly after 8:00 PM.
  • And just after the transition, bedtime may need to be as early as 6:00 PM.
• if naps were too short or refused
  • add a catnap if you can fit a 30-minute nap and have a full wake window before bedtime, without bedtime landing much later than 8:30 PM, or
  • have an earlier bedtime, if after a full wake window, bedtime will not land much earlier than 6 PM.

3. Active Playtime: 

Encourage active play during awake times to help build up sleep pressure for the single nap. Check out our playtime ideas guide. 

4. Maintain a Calm Pre-Nap Routine: 

A calming pre-nap routine will signal to your child that it's time to rest.

5. Create a Conducive Sleep Environment: 

Ensure the room is dark, quiet, and comfortable to encourage a restorative nap.