The One Nap Wonder: When Do Babies Drop to One Nap?
Remember the newborn days when your baby slept most of the day, and you could actually get things done? Well, as they grow older, their sleep patterns also change. One major shift I experienced with my three boys was when they went from multiple naps to only one in a day. What is a “One Nap”? One nap refers to babies sleeping only once during the day instead of many daytime slumbers. This typically happens between 18 and 24 months old. 1 However, other tots can experience it as early as 12 months; some take longer to transition. It’s a huge jump from when they were infants. From one to four napping times a day, it goes down to one. It’s a transition because it can take some time for babies to get used to and adjust their sleep schedule accordingly.
When Do Babies Switch To One Nap?
Like most things with babies, there isn’t an exact age or set timeline for when babies drop down to one nap. Every child is unique and may experience this shift at different ages. My firstborn was around 14 to 15 months old when his napping schedule changed. From his usual two-hour morning snooze and a shorter afternoon siesta, he started taking one longer nap in the middle of the day. So, keep a look out for your little one’s patterns and needs. Their transition to one nap depends on their:
- Growth spurts
- Teething
- Developmental milestones
- Daily routine
What are the Signs Baby is Ready to Drop to One Nap?
Our tots typically show signs when they’re ready to make the switch. Here are some signs to look out for:
Longer Wake Times
As our youngsters grow and develop, their wake times will also increase. A perfect example of this manifestation is longer play or exploration times during the day. If you notice your little one spending more hours doing so without getting restless or fussy, it may be a sign that they’re ready for one nap.
Shorter and Inconsistent Naps
If your child’s usual nodding-off time gets shorter and shorter, they may be ready to transition their sleep schedule. This could mean their body clock is adjusting, and they no longer need as much daytime sleep to be active and explore.
Resisting Daytime Snooze
Just like my second-born, some babies may start resisting their second nap. Or, they may only take 10—to 15 minutes before waking up. This is another indication that their body clock is changing. Since they sleep well at night, they can go without the catnap during the day.
Trouble Falling Asleep at Night
Another tell-tale sign is struggling to fall asleep at their usual bedtime. Too much daytime nod-off can disrupt their natural sleep pattern and make it challenging to settle down at night.
9 Tips for Making a Smooth Transition to One Nap
Once you’ve noticed the signs and determined that your child is ready to drop their second nap, here are some tips to help with the switch:
- Slowly Adjust Wake Times: New routines take time. So, gradually increase wake times between their morning and afternoon naps, slowly easing them into staying awake for longer periods. You can slowly push back the second daytime shut-eye by 15 minutes each day until it merges with the first.
- Eliminate Screen Time Before Bed: Spending too much time in front of a screen can keep your tot stimulated. If this happens, they might not fall asleep easily. Therefore, you can limit or cut their screen time at least an hour before bedtime. This way, they can wind down and get ready for a snooze.
- Provide A Quiet and Calm Environment Conducive to Sleep: A space with minimal light and noise helps encourage your child to settle down. It sets a mood for slumber and helps them relax and fall asleep faster. You can play music or white noise to help them drift off more quickly—another solid technique I used with my youngest during the transition.
How Babies’ Sleep Patterns Change Over Time
Babies typically stop napping between 18 and 24 months old. 1 However, some tots may take longer to make this transition. Most three-year-olds still have a nap every day. Even at four, around 60% of them are still catching some daytime Z’s. 2 But once they hit five, less than 30% are napping. And by seven, fewer than 10% are nodding off during the day.
In conclusion, every baby is unique, and their sleep patterns change over time. By paying attention to your child’s signs and following these tips, you can help make a smooth transition to one nap a day. Remember, it’s essential to be patient and flexible as your child adjusts to this new sleep schedule.
References:
- American Academy of Pediatrics. (2019). Sleep and Your Child.
- National Sleep Foundation. (2020). Sleep and Development.
Additional Tips:
- Establish a consistent sleep schedule and bedtime routine.
- Create a sleep-conducive environment that promotes relaxation and sleep.
- Encourage physical activity during the day to help regulate sleep.
- Avoid stimulating activities and electronics before bedtime.
- Consider consulting with a pediatrician or a sleep specialist if you have concerns about your child’s sleep.
Note: This article is intended to provide general information and guidance only. If you have specific concerns about your child’s sleep, please consult with a pediatrician or a qualified healthcare professional.
