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1 year old sleep schedule: what to expect

The one-year mark comes with a lot of developmental changes, which means changing sleep habits, too. What was once a sure-fire way to get your baby to sleep, might not be working anymore. But with a few adjustments and some new sleep tips up your sleeve, your 12-month-old will be a pro-sleeper in no time.

What’s happening?

At 12 months, your baby is getting more independent and learning new skills, which might mess with their usual sleep schedule.

The good news? Your baby is ready to be sleeping through the night, if they’re not already. With some schedule adjustments, you’ll both be getting plenty of Zzz’s.

The challenge? Even though they’re becoming more independent, separation anxiety peaks—leading to the common 12-month sleep regression.

Is it normal?

Very normal—although it can be trying for mom and dad. Your little smarty pants now knows that more mid-night wake-ups mean more time and attention from you. Not to mention he’s learning to stand, walk, and talk on his own—all of which distracts from bedtime.

Your 12-month old’s sleep needs have also changed. He should be sleeping more at night and less during the day, so you may need to tweak your sleep schedule.

What can I do about it?

It's going to take your baby some time to adjust. But in the meantime, here’s what you can do to get some sleep.

1. Drop the second nap

At 1 year old, your baby should get 11 to 12 hours of sleep at night. Too much sleep during the day will leave them wide awake at bedtime—which means it’s time to ditch the second nap.

How to do it: Gradually shift their first nap time later in the day until baby is up for 4 to 5 hours after waking. Learn how to make the 2 to 1 nap transition from an expert.

2. Adjust baby’s bedtime

To compensate for fewer naps during the day, try moving bedtime ahead. Not getting enough sleep will make baby overtired, only adding to the fussiness of the 12-month sleep regression.

How to do it: Depending on their daytime sleep schedule, move bedtime up by an hour or more so they can get the right amount of Zzz’s.

3. Use lightly weighted sleepwear

During the 12-month sleep regression, separation anxiety is at an all-time high—a little extra comfort can go a long way. A lightly weighted sleeping bag will help him stay calm and cozy.

How to do it: Start with some extra cuddles as part of your bedtime routine, then dress baby in their gently weighted Zen Sack™ to help them self-soothe through the night.

4. Stick to your routine

Your schedule may change, but your routine shouldn’t. With all these other major developmental changes going on (learning to stand, walk, talk, etc.) your baby will appreciate the consistency of your normal routine.

How to do it: The timing may change but keep your sleep routine activities the same—as long as they still seem to help baby relax before bed. Don’t have a routine yet? Now’s a great time to start one.

5. Give them time to practice

Your baby’s going to want to test their independence and new skillset. And now that you’re transitioning to one nap, you’ve got more free time during the day to let them practice.

How to do it: Keep baby active during the day so they won’t be distracted when you’re trying to get them to sleep come bedtime.

12 to 18 month old sleep schedule




Between 7-7:30 AM

Wake, feed, then play (in that order)

Nap #1

Between 12-12:30 PM

2-3 hours long

Start Bedtime Routine

Between 7-7:30 PM

Incorporate a full feed and Zen Sleepwear into your bedtime routine


Between 7:30-8 PM

Put baby in the crib drowsy, but awake

Common questions about 1 year old sleep schedule

How do I know if my baby is ready to drop to one nap?

If your baby is between 12 and 18 months and has trouble falling asleep at nap or bedtime, is refusing their second nap, or is waking up too early it’s probably time to make the 2 to 1 nap transition. Learn more about when and how to make the transition from an expert here.

What is a sleep regression?

A sleep regression is a period of time, usually from 2 to 6 weeks, when your baby suddenly wakes frequently during the night and fights/refuses to sleep when previously they had been sleeping well. Sleep regressions occur at 4 months, 8 months, 12 months, and 18 months, with the 4-month sleep regression being the most common.

Does every baby go through the 12-month sleep regression?

While the 12-month sleep regression is common, not all babies experience it. You may luck out and have no trouble at the 12-month mark. However, sleep regressions also commonly occur at 8 months, 10 month, 12 months, and 18 months. Your baby might experience all sleep regressions, or none of them!

What is a good bedtime for 1 year old?

A good bedtime for a 1 year old is typically between 6:00 and 8:00pm. This gives them enough time to wind down from the day and get a good night’s sleep. It’s important to establish a regular bedtime routine for your child, including a bath, story time, and cuddles. This will help them to relax and feel comfortable as they drift off to sleep.

What should a 1 year old sleep schedule look like?

1 year old should be sleeping around 12-14 hours per day, including naps. This may be broken down into 2-3 naps during the day, with the longest nap being in the early afternoon. Bedtime should be around 7-8pm, and night-time sleep should be uninterrupted.

You might also like

8 solutions to get your baby to sleep through the night

Your baby’s nap schedule: nail it!

Sleep regression survival guide

Christina Alario

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