ONE YEAR! Your little one has had their first birthday. You have made it a full year as a parent, and you may find yourself staring at your child wondering how they are real? Time is truly a thief, and the days, at times, feel like years, but the years feel like a day.
While your 1-year-old is navigating all new skills and milestones, you may see some disturbances in their typical sleep pattern. Maybe you have never had a solid or established sleep schedule. Sleep is one of the most crucial elements in a baby’s development. As they grow, their bodies and daily activities evolve, and so do their sleep needs. A 12 month old’s sleep and nap schedule can be tricky to navigate, especially as you try to balance their increasing activity levels and changing sleep needs. Today, we’re dedicating this post to talking about the 12 month old sleep schedule, giving you insights on how to create a consistent sleep routine that works for your little one.
12 Month Old Sleep Schedule
Navigating a baby’s sleep-wake schedule is not always straightforward, especially during the toddler transition period. In this post, we’ll cover everything you need to know about managing your 12 month old sleep schedule, including how much sleep they need, tips for getting them to sleep more easily, steps to create a structured sleep routine, and a sample sleep schedule. You’ll also learn ways to deal with sleep disruptions caused by developmental milestones and how to adjust your approach as needed.
12 Month Old Sleep Schedule: Understanding Their Sleep Needs
When babies reach 12 months, their sleep requirements start to change as they approach toddlerhood. Toddlerhood can present a whole new range and variety of challenges. While they still need plenty of rest, the balance between nighttime sleep and daytime naps often shifts. It is age-appropriate for 12 month olds to continue taking two naps a day. You may be wondering when to make the transition to one-nap. Understanding your baby’s needs can help you create a sleep schedule that promotes better sleep habits and helps get your baby or helps continue supporting your baby sleeping through the night.
How Much Sleep Does a 12 Month Old Need?
A typical 12 month old needs around 12-14 hours of sleep in a 24-hour period, including both nighttime sleep and daytime naps. Ideally, your baby will sleep for 10-12 hours at night and take 1-2 naps during the day. However, this can vary based on your baby’s individual sleep habits, developmental milestones, and any separation anxiety they may experience. It’s common for babies to wake up during the night or have shorter naps due to these changes. If your 12 month old is starting to resist naps or is waking more frequently, it may be time to reassess their wake windows, nap schedule, and overall sleep routine.
How To Get a 12 Month Old to Sleep
Establishing a routine that helps your baby wind down and fall asleep more easily can make a big difference. Here are some practical tips to get your 12 month old to sleep:
1. Keep Your Baby Active During Waking Hours:
Encourage lots of physical activity during the day to help tire them out. Activities such as crawling, walking, and playing outdoors can help them expend energy and improve the quality of their sleep. If your little one is working on walking, or other physical milestones, practice them as much as you can during the day.
2. Create a Calming Bedtime Routine:
A soothing bedtime routine that includes activities like a warm bath, reading a story, or singing a lullaby can help signal to your baby that it’s time to wind down. The use of a sleep sack can help your toddler transition to naptime or bedtime. Consistency with this routine is key.
3. Put Your Baby to Sleep While They Are Drowsy, Not Fully Asleep:
Aim to lay your baby down in their crib while they are drowsy but still awake, for both naps and bedtime. At 12 months old, I would aim for a wake window between 3-3.5 hours before naps, and no more than 4 hours maximum before bed. This helps them learn to self-soothe and fall asleep on their own, which can reduce nighttime wake-ups.
4. Watch for Signs of Tiredness:
Learn to recognize when your baby is showing signs of tiredness, such as rubbing their eyes or getting cranky. It is normal for toddlers to take 15 minutes (give or take some minutes) to fall asleep. I would aim to put your child down in the crib 10-15 minutes before their wake window has expired. Putting them down for naps or bedtime during these windows can help them fall asleep more easily.
5. Limit Screen Time Before Bed:
Avoid exposing your baby to screens at least 1 hour before naptime and bedtime. While others may argue that screen time is relaxing, it can be very stimulating and interfere with your baby’s ability to fall asleep.
How To Create a Sleep Schedule for a 12 Month Old
Creating a sleep schedule involves understanding your baby’s natural sleep patterns and gradually shaping them into a more consistent routine. Follow these steps to create a suitable sleep schedule for your 12 month old:
Step 1: Determine the Ideal Bedtime and Wake-Up Time
Set a regular bedtime and wake-up time to help regulate your baby’s internal clock. Aiming for a wake-up time around 6:00 AM to 7:00 AM and a bedtime 3.5 – 4 hours after their nap can work well for most toddlers.
Step 2: Establish Fixed Nap Times
Plan for 2 naps a day, depending on your baby’s sleep needs. Most 1-year-olds need two naps, and many drop a nap between 13-18 months of age. If they are transitioning to one nap, schedule it in the early afternoon. If they still need two naps, keep them short, about 60-90 minutes each, to ensure they don’t interfere with nighttime sleep.
Step 3: Gradually Adjust the Schedule if Needed
If your baby is struggling with overtiredness or is struggling to fall asleep, try adjusting nap times or the length of wake windows. For example, extending wake windows by 15-30 minutes can sometimes help.
Step 4: Stick to the Routine Even During Disruptions
During periods of separation anxiety or developmental changes, maintain the routine as closely as possible. It may take some time for your baby to adapt, but consistency will help. Reverting back to a sleep training method you are comfortable with can help you lean on a solid plan when times are tough.
Step 5: Monitor and Adjust as Your Baby Grows
Your baby’s sleep needs may change as they grow, so be flexible. Revisit the sleep schedule regularly, every 3-4 weeks, to ensure it continues to meet their needs.
Sample Sleep Schedule for a 12 Month Old
Here’s a sample sleep schedule you can try for your 12 month old:
- 6:30 AM – Wake up
- 10 AM – Morning nap (1.5 hours)
- 3 PM – Afternoon nap (1 hour)
- 7:30 PM – Bedtime
This schedule provides a balance of daytime sleep and wake windows that supports healthy nighttime sleep. If you need help navigating a daycare schedule (non-daycare and daycare days), check out our Daycare Blog.
How Developmental Milestones Impact a 12 Month Old’s Sleep
At 12 months, babies often experience developmental milestones such as learning to walk, talk, or becoming more aware of their surroundings, which can disrupt sleep. It’s common for sleep regressions to occur during these periods. Keeping the sleep schedule flexible while providing plenty of reassurance during times of separation anxiety can help ease your baby through these changes.
By understanding your baby’s changing sleep needs and implementing a consistent 12 month old sleep schedule, you can help ensure your little one gets the rest they need to thrive. Remember, while sleep schedules are helpful, every baby is different, so don’t hesitate to adjust the routine based on your child’s specific sleep habits. At 12 months, your infant is developmentally capable of sleeping throughout the night. If your child is having a difficult time connecting those overnight sleep cycles, I would recommend consulting with your pediatrician. Make sure your child isn’t struggling with any underlying medical conditions. If you get the go ahead from your pediatrician, and YOU are ready, connect with us! Set up a free consultation with our team of certified pediatric sleep consultants to figure out what is best for you and your baby.
Sleep Shore Sleep Consulting
Is your little one having difficulty self-soothing for naps and nights? If your child is unable to fall asleep, stay asleep, or wake up at a normal time, it may be time to consider sleep training. Sleep Shore offers personalized solutions for each unique sleeping situation to get your little one on track- whether they’re a newborn, infant, or toddler. We also offer in home sleep training services in the Boston, Massachusetts, Central Michigan (Midland, Clare, Mt. Pleasant) and Traverse City, Michigan. Sleep training offers babies and children with the skills to fall asleep on their own so they can wake up feeling more well-rested- and in turn, you’ll feel more energized, too! See what this mama had to say about our sleep services below:
“Working with Molly was a game changer for our family! My 4 month old was contact sleeping for everything — night and all naps. My husband was sleeping in the guest room. I had no life. I had to plan out when I would shower before going to bed at 7:30pm with my baby. It was not sustainable for myself or my baby boy. I could tell he wasn’t getting the sleep he needed.
Within 2 days of working with Molly, baby boy was falling asleep independent and on his crib and staying asleep. Within a week, we were having to wake him up from every single nap. The occasional times he wakes during the night, he is back asleep by himself within 5 minutes. I didn’t think he was capable of sleeping so well.
Working with Molly gave me the confidence to help him show me what he was made of. Not only is he sleeping like a champ, he’s so much more pleasant at times he’d normally be cranky. The best part is the biggest smiles he gives us when we wake him up. My husband tells other father friends that it was the best money we’ve spent — he now has his wife and bed back! And, I’m enjoying all the awake time with baby boy and no longer worrying about when I’ll shower!”
Mom of 4 Month Old