1 Year Old Nap Schedule Examples
If your toddler’s naps are all over the place, I have some great examples of a 1 year old nap schedule that can bring consistency to your days. Here, I’ll share several ideas that are perfect for kids this age and are easy to customize to your needs.
One of the hardest adjustments to the toddler stage is establishing a 1 year old nap schedule.
You know how it goes: some days, your child needs a second nap, while on others, she’s totally fine without one. She fights taking that first nap but then is in a grumpy mood the rest of the day from being awake for so long. The worst part? The lack of sleep causes her to wake up every 2 hours throughout the night, leaving everyone exhausted.
When sleep feels chaotic, that’s usually a sign that it’s time to review your schedule and see what you can adjust. And what better way to do that than with looking at examples and options? Below, I share several ideas for inspiration, based on whether your child takes two naps or one:
Table of Contents
1 year old nap schedule with 2 naps
6am | Wake up |
9-10:30am | Morning nap |
2:30-3:30pm | Afternoon nap |
7pm | Bedtime |
6:15am | Wake up |
9:15-10:45am | Morning nap |
1:45-3:15pm | Afternoon nap |
6:15pm | Bedtime |
6:15am | Wake up |
9:15-10:45am | Morning nap |
2:15-3:30pm | Afternoon nap |
7:30pm | Bedtime |
6:30am | Wake up |
9:30-11am | Morning nap |
3-4:30pm | Afternoon nap |
7:30pm | Bedtime |
6:30am | Wake up |
9:45-10:45am | Morning nap |
2:15-3:15pm | Afternoon nap |
7:15pm | Bedtime |
1 year old nap schedule with 2 naps
6:45am | Wake up |
12:30-2:30pm | Morning nap |
6:45pm | Bedtime |
7am | Wake up |
12-2pm | Morning nap |
7pm | Bedtime |
7am | Wake up |
11:30am-1:30pm | Morning nap |
7pm | Bedtime |
7:30am | Wake up |
1-3pm | Morning nap |
7:30pm | Bedtime |
8am | Wake up |
12:30-2:30pm | Morning nap |
8pm | Bedtime |
Expert tips
- Rather than going by the clock, you can also adjust naps depending on how long your child has been awake and asleep. For instance, if he’s taking two naps a day, aim to have 3 to 4 hours of awake time between sleep. If he’s taking one nap a day, aim for 4 to 6 hours of awake time instead.
- Find ways to fill his awake time with activities to tire him out. Outdoor activities like the YMCA, playtime with other kids, park outings, library story time, eating at a restaurant, or running errands are a few examples.
- Try not to let him sleep in the car when out on short drives, as this can make it harder for him to take a nap once you get home. Talk to him in the car, or give him a toy to play with, or offer a snack to eat to keep him awake.
Frequently asked questions
Assuming she does well with nighttime sleep, below are a few ideas on how long she should nap based on her age and stage:
12 month old: 2-2.5 hours
18 months old: 1.5-2 hours
24 months old: 1.25-1.5 hours
Most toddlers transition to one nap around 14-18 months old.
If he’s taking two naps and skipped the first one, move the next nap earlier. If he’s taking one nap or skipped the second one, move bedtime earlier. These steps can accommodate his tiredness and help him catch up on lost sleep.
The bottom line
If there’s one thing I’ve learned about a 1 year old nap schedule, it’s that we need to be both consistent and flexible. Consistency gives your toddler the familiarity to know what to expect, and you the structure you need to feel organized.
But a sleep schedule also needs to be flexible—after all, kids aren’t robots. Life happens, like when he takes a 30-minute nap one day, and a three-hour nap the next. When the grocery trip took longer than you expected, or he slept in the stroller on your walk home from the library.
Aim for consistency, knowing that the regularity will buffer those days when you’re far from your usual nap routine.
Get more tips:
- The 1 Year Old Sleep Regression: 6 Reasons It Happens
- What to Do When Your Toddler Won’t Nap
- What to Include in a Daily Routine for a 1 Year Old
- Examples of a 13 Month Old Nap Schedule
- What to Do when Your Toddler Won’t Wake Up from a Nap Peacefully
Free resource: Grab The Five Habits That Will Make Your Child’s Naps Easier and discover the five steps to do to finally get a break while she naps. You’ll also get my newsletters, which readers LOVE:
“Thank you for sending me your resources—it is really comforting to know there is someone going through the same emotions as me.”
Shamea Johnson