One Nap Schedule Freebie!
Who doesn’t love a good freebie?! I know I do!
Also, if you’re anything like me, the one nap transition might have you feeling a little extra in need for some support! For some people, the transition to one nap can feel like the freedom you have been waiting for - now your mornings and late afternoons are freed up for play dates or errands or whatever you’ve been wanting more time to do! But for others, dropping down to just one nap can feel a little scary… all of the sudden there’s a lot more time between sleeps and sometimes finding that right naptime and bedtime in the transition can be tough!
First: When do we transition to a one nap schedule?
Most babies are ready for this transition around 12-18 months. But of course, sleep is not one size fits all. If your little one is doing great on two naps at this age then do not feel like you need to jump ahead just because it is “time”. Look for these clues to know baby may be ready for one nap if they are between ages 12-18 months (or older):
#1: Suddenly having early morning wake ups when they didn’t before.
#2: Naps are shorter than they used to be.
#3: Baby is struggling to fall asleep for the afternoon nap or even skipping it.
#4: Baby is taking longer than usual to fall asleep at bedtime.
If any of these clues make you want to raise your hand and say “YES THAT’S ME!!!” then you are likely ready to drop that morning nap and transition to one nap in the middle of the day. If you need some extra support on this transition - good news! We have a guide for that!
Second: What should my schedule be?
Okay, now that you know you are ready for a one nap schedule… what should it look like?
At this stage, I recommend following set nap times rather than wake time windows. Wake time windows are VERY helpful for younger babies, but once we transition to 2 naps, I recommend sticking to set nap times from then on. So when should the nap be?
While each baby may need a slightly different time, I’d recommend starting baby’s nap around 5-6 hours from their desired wake time in the morning and ending it about 4-4.5 hours for bedtime. The end goal is a nice restful 2-2.5 hour nap in the middle of the day for your little one!
Here’s a FREEBIE of a one-nap schedule you can use for your own little one once they’ve made the transition! Do you start your day at a different time? No problem, just adjust and set that nap time about 5-6 hours from the desired wake time and have it end about 4-4.5 hours before bed… give that nap a good 2-2.5 hours of time! And again, if you want help with the transition, we have a guide for that and offer 1-1 consults to help you through the transition!
Finally….
In any transition, do not be afraid of an early bedtime! Overtiredness is a vicious cycle, keeping bedtime no more than 4.5 hours after the nap will really help with this!
And, congratulations!! Your baby will be on this schedule until they are like 2.5-3 or older so you get a break from these nap transitions for a while! Enjoy!!
If you need extra support with this transition or your little one is struggling to fall asleep on their own, reach out here for a free discovery call or to schedule a one-on-one consultation and get those sleep rhythms in place!