The move from two naps to one is not for the faint of heart. There will be lots of struggling to keep your bleary-eyed tot awake until naptime and further struggles to reach bedtime. It is just a very long time for a little one to be awake, and while their bodies may no longer need two naps, they aren’t quite ready for only one. So what’s a Mom (or Dad) to do? First, make sure they are truly ready before putting them (and you!) through this sometimes-arduous journey.
Most make the leap to one nap sometime between 15-18 months of age. However, according to Dr. Weissbluth, a noted child sleep expert, 23% of 18-month-olds are still taking two naps a day – so don’t rush it! If your two-nap-a-day child’s naps have become a bit off kilter, and you are thinking they may be ready, make one last attempt to salvage both naps before giving up. As our babes get older, we become more lax about the starting time of the first nap and let it slide later and later. Next thing we know, they are not in their crib until 9:30 a.m. and then they go on to play, or babble, or do calisthenics rather than taking a nap.
The logical conclusion would be that they no longer need that nap, right? Well maybe, but it’s more likely that by 9:30 a.m. they have actually already become overtired and have caught a second wind. Once they catch that second wind, it is very difficult for them to fall asleep and take a restorative nap. So before giving up, try moving the morning nap earlier to have them in their crib by 8:30-8:45 a.m. so that they can be fast asleep by 9 a.m. In turn, move the afternoon nap earlier, making sure it starts between 12:30–1 p.m. Give this a shot for a week, and you may find that your child goes back to taking two naps a day like a champ, plus it buys you another month or so of two naps! If despite your best efforts, both naps just aren’t happening, here’s what to do.
Nap Schedule
Ultimately, you want the nap to begin at 12:30 p.m. Yes, 12:30 p.m. I know you are thinking, “How the H-E-double-hockey-sticks am I going to make it to 12:30 p.m.?” but eventually you will. This time is key to helping your child achieve a good, restorative nap as that is where your toddler’s afternoon circadian rhythm currently resides. On day one, you will start by pushing the nap as close to 12 p.m. as possible. You will hold at 12 p.m. for three days. On the fourth day, you will move to 12:15 p.m. and remain there for three days. Then move on to 12:30 p.m., and you will hold there. As your child grows older, you will see the starting time of the nap move closer and closer to 1 p.m., where it will stay until your child stops napping.
Bedtime
Remember, this is a HUGE transition for your child. In order to keep him from becoming woefully overtired, make sure you move bedtime to a very early hour to compensate. This is one of those times when a 5-5:30 p.m. bedtime is a very useful tool and most certainly in order. And no, this doesn’t mean your child will wake up earlier. (Check on these articles for more info on early bedtimes: Early Bedtime Saves All and Bedtiming.)
Coping Strategies
As I've said, this is a really hard transition. It's a big jump for them, and they get tired really easily. Here are some ideas to help:
- Try to get out and about in the morning prior to nap and in the afternoon after nap for some sunshine and exercise, but DO NOT let them fall asleep in the car!
- Provide snacks. The first few days they will most likely start to crash at around 10 a.m. Have a snack ready at this point to help keep them going.
- Try to have lunch around 11:15-ish before the nap. This will ensure a full belly for sleeping.
- Be consistent. Your child will be tired and cranky, and you will be tempted to revert to a two-nap schedule, but this will just make it harder on her. Once you decide to take the plunge into the one-nap-a-day pool, there is no going back. It's too hard for your child’s body to flip back and forth. You just need to rip the bandage off and go for it.
If your attempt at two naps has become as trying as a tongue twister, your child may be ready for the transition to one nap. Before making any rash decisions, take one last crack at two naps a day. If it doesn't work, it is time to transition. This transition is a BEAR, so give the earlier nap a try first. Good luck!
Amy Lage is a graduate of the University of Massachusetts Amherst and a Family Sleep Institute certified Pediatric Sleep Consultant. She is founder of Well Rested Baby (www.wellrestedbaby.com). She offers a host of services including in person, phone, email and Skype/FaceTime consultations that can be tailored to meet any family’s needs and schedule. Amy, her husband Jeff, their 4-year-old Stella, their 22-month-old Harley, and their two dogs Jackson and Cody, live in Beverly Farms, Massachusetts. Please email her at amy@wellrestedbaby.com with any questions. Be sure to follow WRB on Facebook too for more great sleep tips!
