How to Transition Your Toddler from Two Naps to One

A gentle guide to help your toddler successfully transition from two daily naps to one longer afternoon nap.

  1. Know when your child is ready. Watch for these signs that your toddler might be ready for one nap: they're consistently fighting the morning nap, taking longer to fall asleep at either nap time, the afternoon nap is getting shorter, or bedtime is becoming a struggle because they're not tired enough. Most children show these signs between 12-18 months, but every child develops at their own pace.
  2. Start by pushing the morning nap later. Begin by gradually moving the morning nap 15-30 minutes later every few days. Instead of a 9 AM nap, try 9:30 AM, then 10 AM, and so on. Your goal is to eventually land on one nap around 12:30-1:00 PM. This process typically takes 1-2 weeks, so be patient and adjust the timing based on how your child responds.
  3. Bridge the gap with quiet activities. As you stretch the time between wake-up and nap, your toddler will get cranky. Plan calming activities for the late morning hours: read books together, do quiet puzzles, or have snuggle time. Avoid overstimulating activities like trips to the playground during this transition period. A small snack can also help bridge the energy gap.
  4. Expect the new nap to be longer. Once you've successfully moved to one nap, it should be longer than either of the previous two naps - typically 2-3 hours. Don't worry if it takes a week or two for your child to settle into this longer sleep. Their body needs time to adjust to consolidating sleep into one period.
  5. Adjust bedtime temporarily. During the transition, your child might be extra tired by evening. Consider moving bedtime 30-60 minutes earlier for the first week or two. Once they're fully adjusted to one nap, you can gradually return to the regular bedtime. Watch your child's cues - an overtired toddler will actually have more trouble falling asleep.
  6. Handle rough days with flexibility. Some days during the transition will be harder than others. If your child is melting down and clearly exhausted, it's okay to offer a short 20-minute car ride nap or stroller nap to take the edge off. Try to avoid letting them sleep too long or too late in the day, as this can interfere with the main nap and bedtime.