Surviving the 2-to-1 Nap Transition: What You Can Do (and What Gets Easier)

May 28

Why this stage is tough—and how to support your toddler through it

“Any tips on managing the 2-to-1 nap transition? I’m stuck in a cycle of early rising, early napping, and early bedtime. I’m extending wake windows slowly, but it’s still a mess. Will this get better soon? I’d love for my toddler to sleep closer to 7am!”
– Jenny, tired mom of a transitioning toddler

Jenny, you’re not alone—and yes, it will get better.

The 2-to-1 nap transition is one of the biggest shifts in toddler sleep, and it’s often accompanied by early mornings, overtired afternoons, and a schedule that feels totally off.

But here’s the good news: what you’re experiencing is normal, and with a few gentle strategies and a little time, your toddler’s rhythm will start to settle.

Why the 2-to-1 Nap Transition Is So Tricky

Most toddlers drop their second nap between 13–18 months, but the process is rarely seamless.
During this time, your toddler is:

Stretching their stamina for longer wake windows
Adjusting to only one opportunity to nap in a 24-hour period
Trying to reorganize their internal sleep clock—all while growing, learning, and likely teething

That’s a lot for a little body.

It’s also common to see early rising during this transition because:

The first nap starts too early, reinforcing the early morning wake-up
The single nap doesn’t provide quite enough rest to get through the day
Bedtime may need adjusting, but it's hard to know when

So, What Can You Do?

You're already on the right track. Here's what I recommend:

1. Stretch the Morning Wake Window—Gently

This is one of the most effective tools during this transition.
If your toddler is napping too early in the day (before 11:00am), it’s likely reinforcing early rising.

Aim to slowly shift nap time closer to 12:00/12:30pm, even if that means:

Adding 10–15 minutes to the morning wake window every few days
Offering a snack and outdoor time mid-morning to help them reset
Using lunch as a consistent pre-nap cue (“We eat, then we sleep”)

✨ Tip: Once the nap happens after lunch consistently, your toddler is more likely to make it to bedtime without a meltdown—and early mornings often begin to fade.

2. Hold Bedtime Steady—for Now

If bedtime feels “too early,” but your toddler is crashing by 6:00pm, let it be.
Trying to stretch bedtime too fast can backfire and lead to overtiredness, which may actually cause even earlier wakings.

Instead, anchor bedtime to about 5 hours after the end of the nap, and push it slightly later every few days as nap timing and stamina improve.

3. Know That It’s Temporary

Transitions always feel messy in the moment, but they do settle.
Most toddlers take 3–6 weeks to fully adjust to a one-nap schedule.

As their sleep pressure builds more naturally throughout the morning, you’ll find:

Nap length stabilizes
Bedtime gets smoother
Morning wake-ups shift later
Your whole day starts to feel more predictable again

4. Watch Cues, But Lean Into Rhythm

Tired cues matter—but they can be misleading during transitions.
Sometimes toddlers show sleepy signs out of habit or as a response to boredom, not true biological tiredness.

It’s okay to acknowledge the cues and continue with your plan to gently stretch their wake window—especially in the morning.

You’re helping their internal rhythm reset, and that takes patience.

A Final Word of Encouragement

Jenny, you're doing exactly what you should:

Following your child’s lead
Nudging gently in the direction of more independent, restorative sleep
Staying present and responsive through the hard parts

You’re not behind. You’re in the thick of a normal developmental shift.

Stick with your slow, steady changes. Celebrate the progress (even when it feels tiny), and know that a more manageable routine is around the corner.

If you need more help adjusting wake windows, planning nap timing, or troubleshooting early wakings, I’d be happy to guide you. Sometimes a custom sleep plan is just what your family needs to get through a tricky season with more confidence and less guesswork.

✨ Book a free 15-minute call to chat about your toddler’s sleep and how I can help.
Because no one should have to navigate sleep transitions alone.

You’ve got this—and I’ve got you.

Marcy Casselman