By the time your baby turns 12 months old, their sleep routine may feel unpredictable. As they start walking, talking, and exploring, their world is expanding rapidly—which can make sleep more challenging.
If you’re dealing with nap struggles or night wake-ups, you’re not alone. This stage brings exciting milestones but can also disrupt sleep patterns. The good news? With a gentle, consistent approach, you can help your child develop healthy sleep habits that work for your family.
Your 12-Month-Old’s Sleep Needs and Development
At 12 months old, your child is growing fast and hitting new milestones that can temporarily disrupt sleep. Understanding these developmental changes can help you navigate sleep challenges.
Common Milestones at 12 Months:
- Many babies take their first steps, increasing physical activity during the day.
- They start saying words like “mama” and “dada.”
- Separation anxiety often peaks, making bedtime and naps harder.
- They begin to follow simple directions and engage in more complex play.
While exciting, these changes can affect sleep. Your baby may resist naps, wake more often at night, or struggle with longer wake windows. The key is to stay consistent while offering reassurance.
12-Month-Old Sleep Schedule & Wake Windows
A predictable routine is crucial for a well-rested baby. At this age, your child still needs about 13-14 hours of sleep per day, including 10-12 hours of night sleep and 2-3 hours of daytime sleep.
Sample Sleep Schedule (2-Nap Routine)
| Time | Activity |
|---|---|
| 6:30 – 7:30 AM | Wake-up |
| 9:30 – 10:30 AM | Morning Nap (1-1.5 hours) |
| 1:30 – 3:00 PM | Afternoon Nap (1-1.5 hours) |
| 7:00 – 8:00 PM | Bedtime |
Wake Windows Guide:
- Morning wake window: 3-3.5 hours
- Between naps: 3.5-4 hours
- Before bedtime: 4 hours
Keeping consistent nap times helps prevent overtiredness, which is a leading cause of night wakings and early rising.
Navigating the 12-Month Nap Transition
Most 12-month-olds still need two naps, but some begin transitioning to one nap between 14-18 months. Watch for signs that your child is truly ready:
- Consistently refusing one of their naps for at least 2 weeks.
- Taking longer naps (2+ hours) when given only one.
- Managing longer wake windows without becoming overtired.
If your baby resists naps but still needs them, stay consistent and avoid rushing the transition. Dropping to one nap too soon can lead to overtiredness, which disrupts night sleep.
Creating a Gentle Bedtime Routine
A calming bedtime routine helps your baby transition to sleep and reinforces positive sleep associations.
Recommended Bedtime Routine (20-30 minutes)
- Bath or quiet play – Signals that bedtime is approaching.
- Diaper change & pajamas – Keep the environment calm.
- Read a short book – Choose a quiet, soothing story.
- Lullaby or cuddles – Gentle singing or rocking.
- Lights out – Place your baby drowsy but awake in the crib.
Placing your baby drowsy but awake is key. This helps them self-soothe and prevents them from relying on external sleep aids like rocking or nursing to fall asleep.
Common Sleep Challenges at 12 Months & How to Handle Them
1. Night Wakings
If your baby wakes frequently at night:
- Ensure they are falling asleep independently at bedtime.
- Offer brief comfort but avoid introducing new sleep habits.
- If they have separation anxiety, use gentle reassurance.
2. Early Rising
If your baby wakes before 6:00 AM:
- Check bedtime – An overtired baby may wake earlier.
- Keep morning wake-up time consistent.
- Ensure the room is dark to prevent early morning stimulation.
3. Nap Resistance
If your baby fights naps:
- Stick to a consistent routine – Babies thrive on predictability.
- Adjust wake windows to ensure they’re ready for sleep.
- Avoid rushing to a one-nap schedule unless truly needed.
12-Month-Old Sleep Regression: What to Expect
Some babies experience a 12 month sleep regression due to developmental changes. Signs include:
- Increased night wakings.
- More clinginess at bedtime.
- Shorter or resisted naps.
This phase can last 1-3 weeks. To navigate it:
- Stay consistent with your routine.
- Offer reassurance without creating new sleep crutches.
- Encourage independent sleep by following the Sleep Lady Shuffle.
Gentle Sleep Training at 12 Months
If sleep struggles persist, gentle sleep coaching your 1 year old can help your child develop independent sleep skills.
Kim West’s Gentle Sleep Coaching Methods:
- The Sleep Lady Shuffle: Sit by your child’s crib, gradually moving farther away each night while offering gentle reassurance.
- Gradual Night Weaning: Reduce night feedings over time to encourage longer sleep stretches.
- Comfort and Consistency: Provide a predictable response to night wakings without reintroducing old sleep crutches.
These methods teach self-soothing skills while ensuring your baby feels secure.
FAQ: 12-Month-Old Sleep Questions
Q: Is 12 months too early for one nap?
A: Yes, for most babies. Stick to two naps until 15-18 months unless your child shows clear signs of readiness.
Q: Can a 12-month-old sleep through the night?
A: Many babies can sleep 10-12 hours if they fall asleep independently and have healthy sleep habits.
Q: Is it safe for a 1-year-old to sleep in a toddler bed?
A: No. It’s safest to keep them in a crib until at least 18 months, or ideally closer to 3 years old.
Q: When can my baby have a blanket or comfort toy?
A: The AAP recommends waiting until at least 12 months before introducing a small blanket or lovey.
Q: How can I improve my baby’s sleep?
A: Follow a consistent routine, ensure your baby is well-rested, and allow them to fall asleep independently.
Citations
- Centers for Disease Control and Prevention, “When, What, and How to Introduce Solid Foods ,” Centers for Disease Control and Prevention, June 27, 2023, https://www.cdc.gov/nutrition/infantandtoddlernutrition/foods-and-drinks/when-to-introduce-solid-foods.html.
- Centers for Disease Control and Prevention, “Important Milestones: Your Baby by One Year,” Centers for Disease Control and Prevention, October 16, 2019, https://www.cdc.gov/ncbddd/actearly/milestones/milestones-1yr.html.
- S. Paruthi, L. Brooks, C. D’Ambrosio, W. Hall, S. Kotagal, Robin M. Lloyd, B. Malow, K. Maski, C. Nichols, S. Quan, C. Rosen, M. Troester and M. Wise. “Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine..” Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 12 6 (2016): 785-6 . https://doi.org/10.5664/jcsm.5866.
- Adams, E., Savage, J., Master, L., & Buxton, O. (2020). Time for bed! Earlier sleep onset is associated with longer nighttime sleep duration during infancy.. Sleep medicine, 73, 238-245 . https://doi.org/10.1016/j.sleep.2020.07.003.
- Jain, Sanjeev, and Maya Bunik. “How Often and How Much Should Your Baby Eat?” HealthyChildren.org, August 6, 2023. https://www.healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/How-Often-and-How-Much-Should-Your-Baby-Eat.aspx.
- S. Hanafin. “Sleep patterns and problems in infants and young children in Ireland.” Child: Care, Health and Development, 44 (2018): 470–475. https://doi.org/10.1111/cch.12539.
- Cheryl W. DeLeon, Katherine Hildebrandt Karraker, Intrinsic and extrinsic factors associated with night waking in 9-month-old infants, Infant Behavior and Development, Volume 30, Issue 4, 2007, Pages 596-605, ISSN 0163-6383, https://doi.org/10.1016/j.infbeh.2007.03.009
- Burnham, M., Goodlin‐Jones, B., Gaylor, E., & Anders, T. (2002). Use of sleep aids during the first year of life.. Pediatrics, 109 4, 594-601 . https://doi.org/10.1542/PEDS.109.4.594.
