When it comes to baby sleep schedules, finding the right balance can feel like trying to solve a complex puzzle. For many parents, one of the trickiest aspects is figuring out the ideal number of naps for their little one. If your baby is in that challenging spot where two naps seem too many but one isn't enough, you’re not alone.
The 2-1 nap transition can many times be the hardest nap transition to go through, but once you get to a predictable one nap schedule, it will be like the clouds have finally lifted!
If you’re in the thick of it and feeling like a mathematician trying to figure out how to balance the in between phase of when two naps are too many but one isn’t enough keep reading. In this article, you will find out how to navigate this challenging nap transition and find a solution that works for both you and your baby or twins!
First-What Are Your Baby’s Sleep Needs?
It’s important to recognize that sleep needs can vary significantly from one baby to another. Factors like age, developmental milestones, and individual temperament all play a role. As your baby grows, their sleep patterns will evolve, and so will their nap needs.
Typically, babies go through different nap stages:
Newborns (0-3 months): Often need 5-6 naps a day due to their short sleep cycles and short wake windows.
Infants (4-6 months): Usually settle into 3-4 naps a day.
Older infants (6-12 months): Transition from 3 naps to 2 naps.
Toddlers (12+ months): Generally, move from 2 naps to 1 nap a day with the average being 15 months.
Signs That Your Baby Doesn’t Need Two Naps Anymore
If your baby is in the 12-18 month range and you’re finding that two naps a day are causing more problems than they solve, you might be experiencing some common signs:
Difficulty Falling Asleep for Nap 2: If your baby struggles to fall asleep for the second nap or takes a long time to do so, it could be a sign that they’re ready to transition to a single nap.
Shorter Nap Durations: When the second nap is consistently short, this can indicate that your baby’s sleep needs are changing. They might be getting the majority of their rest in the first nap and struggling to fit in a second one.
Nighttime Sleep Disruptions: If your baby’s nighttime sleep is affected by the second nap—either by delaying bedtime or causing frequent nighttime awakenings—it might be time to rethink the nap schedule.
Increased Crankiness: Overnapping or being overtired can lead to increased fussiness. If your baby is cranky and hard to manage after the second nap, it could be a sign they’re ready to transition.
Signs That One Nap A Day Isn’t Enough
On the flip side, if you’re considering moving to one nap but are unsure if it’s the right time, look for these signs:
Early Bedtimes: If your baby is consistently showing signs of tiredness in the late afternoon and going to bed much earlier than usual, they might still need another nap to get through the day.
Increased Sleepiness in the Afternoon: If your baby seems overly sleepy or irritable in the afternoon, this could be a sign they need an additional nap to avoid becoming overtired.
Difficulty Staying Awake: If your baby struggles to stay awake between naps or becomes increasingly fussy, it might mean they need more sleep during the day.
Fragmented Night Sleep: Baby can’t sleep 12 hours through the night due to hunger, wet diaper or lack or sleep pressure. Many times, when going to one nap, this requires your baby to return back to 12-hour nights. Double check the feed schedule and up the diaper size to rule these things out!
Transition Tips Regarding 2-1 Naps
Here are some strategies to help your baby between one and two naps:
1. Max Out the 2 Nap Schedule: Before moving to one nap a day, check that your baby's day can't be stretched out even further. Something like 3/4/4, for example. Or even 3/3.5/4. Once your baby's total wake time for the day is close to 11 hours, it is TIME to drop the 2nd nap.
A common two-nap schedule your baby may be on before dropping their second nap of the day is illustrated in the graphic below. Be sure to take a screenshot!
It’s my least favorite schedule as you are capping both naps at 60 minutes, but often time this is the bridge we take to get to that beautiful one nap schedule. You will likely only be at this schedule for a short time, so hang in there!
Consistent Routine: Establish a consistent nap and bedtime routine. Predictable patterns help your baby know when it’s time to sleep, which can ease the transition between different nap schedules. If you are trying a new schedule stick with it for at least 3-5 days before trying something different.
Watch for Cues: Pay close attention to your baby’s sleep cues. They can help you fine-tune nap times and determine if they need more or less sleep during the day.
Consult a Professional: If you’re unsure about making changes to your baby’s sleep schedule or if sleep issues persist, don’t hesitate to consult us as your professional certified sleep consultants and real-life twin moms. We can provide personalized guidance based on your baby’s specific needs and help you get from A-Z in a timely fashion.
Final Thoughts on Your Baby’s 2-1 Nap Transition
Finding the perfect nap balance during this stage of 12-18 months can be tricky, but with some observation and adjustments, you can help your baby get the rest they need without causing disruptions to their overall sleep routine.
Remember, each baby is unique, and what works for one might not work for another. Having 3 kids of my own, I can confirm that they all had different sleep needs, and all had a transitional period that was rocky when going from 2-1 naps.
Stay flexible, and don’t be afraid to experiment until you find what best supports your baby’s growth and well-being.
Stellina Ferri is the author of this article. Stellina is a certified pediatric sleep consultant in Boston, MA and mom of three including twins.
Stellina supports families through the journey of better sleep as a sleep consultant with Tweet Dreamzz Sleep Consulting.
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