How to get your 1 year old sleeping amazingly!


1 year old girl sleeping amazing birthday cakeOne year old is my favorite age. Watching my toddler become more comfortable on her feet, learn to communicate better and grow more independent melts my mama heart.

I’ve found that 6-12 months old is usually the most disturbed period of sleep for babies (due to development, teething and a whole lot more.) But the good news is you’re past it!

This doesn’t mean that sleep problems magically disappear on your child’s first birthday. On the contrary, they can persist for quite a long time unless you step in and actively show your one year old how to sleep well.

This article will show you how to get your one year old sleeping great, day and night. And it guides you through the most common sleep problems that your one year old may encounter (like waking early, fighting bedtime, the 18 month sleep regression, and more!)

This post may contain affiliate links.


One year old sleep patterns


If you want to get your one year old sleeping well, it helps to have a goal and know what you’re working towards. Here is what you can expect your one year old’s sleep to look like:

• Bedtime

An age-appropriate bedtime for your 1 year old is 6.30 – 8 pm.

Research shows that a consistent and age-appropriate bedtime leads to longer sleep, less aggression and better attention in children.

• Night sleep

Your 1 year old needs 10-12 hours sleep each night.

• Night wakings

Ideally none! Toddlers can be expected to sleep through the night without feeding. (The only exception is toddlers with weight gain or growth concerns. Speak to your pediatrician if you suspect your toddler may still need night feeds.)

• Nap Schedule

Your 1 year old needs 2-3 hours of napping each day. This can be divided between 2 naps or taken as one long midday nap. (More on 1 year old nap schedules below.)

• Total sleep in 24 hours

12-15 hours.

Your toddler’s moods are the best way to gauge if he’s getting enough sleep each day. If your 1 year old sleeps 12 hours total everyday, but has frequent meltdowns or is clingy or fussy, then try to add in more sleep.


Craving some routine, mama?

Want to get several example daily schedules that you can download & save? Ones that meet all of your baby’s sleep, feeding & playtime needs?

My Daily Schedules guide covers 5 months – 4 years old! 


3 Essential Tips to Get Your One Year Old on a Sleep Schedule


It’s never too late to help your child learn to sleep well. Healthy and independent sleep habits can be taught at any age! If you’ve never tried getting your one year old on a sleep schedule the following 3 tips are where to start.

Start a consistent bedtime routine

The purpose of a bedtime routine is to calm your little one every evening, so that her body can relax and welcome sleep.

In fact, this research study showed that starting a consistent bedtime routine helped children fall asleep quicker, wake less often at night and improved maternal mood. (A triple win!)

Because your one year old’s bedtime routine helps her relax and fall asleep, it’s something you want to do everyday. It can calm and settle your toddler when she’s sick, teething, going through a regression and even when you travel.

My Exhausted Mom’s Starter Kit walks you through the steps of creating a peaceful bedtime routine for your child. Doing these steps alone often helps toddlers sleep longer at night!

Teach your toddler to fall asleep without any help

The way that your child falls asleep at bedtime is the way he needs to fall back asleep every time he wakes in the night. (We all wake throughout the night, it’s completely normal.)

If your one year old is nursed, rocked, bounced, or helped to sleep in any way at bedtime, he’s going to need your direct help each time he wakes at night. This could be every 1-2 hours for some toddlers!

When your toddler learns to settle himself to sleep at bedtime, he’ll have the ability to resettle himself during the night as well. He won’t need to be nursed, rocked or bounced. He’ll know exactly how to fall back asleep on his own. It’s pretty amazing!

Babies acquire the ability to settle themselves to sleep between 5-6 months, so your toddler can definitely learn this skill! Over the years I’ve found that the majority of babies and toddlers need to be taught to fall asleep on their own, it doesn’t magically appear on your child’s first birthday. (If only!)  

My program, 21 Days to Peace & Quiet, is your personalized step-by-step guide to teaching your child to fall asleep without any help and sleep through the night. Remember, your one year old can be expected to sleep 10-12 hours straight at night. Find out how!

Stick to a consistent daily schedule

Children thrive on routine. Having a predictable flow to each day gives your one year old a sense of security and stability, because she knows what’s coming. So much of your toddler’s world is new and unfamiliar, so the more familiarity you can introduce, the better.

A consistent sleep schedule helps your one year old sleep better too, because her body clock is set to sleep at predictable times. When your toddler’s naps and bedtime happen at the same time each day, she’ll fall asleep easier and sleep longer stretches.

Sleep schedules don’t have to be complicated. The most important things to do are:

  • Wake your toddler at the same time every morning
  • Follow awake times of 3-4 hours if your toddler takes 2 naps or awake times of 5 hours if your toddler takes one nap per day.
  • Make sure your one year old’s bedtime doesn’t vary by more than 20-30 minutes each night. 



“My toddler’s waking at 4-5 am everyday. Help!”


A common, yet exhausting toddler sleep problem is waking too early in the morning. Even if you’re a “morning person” no amount of coffee can make waking at 5 am feel good.

Are you trapped in “toddler waking up too early” hell right now? I bet you’ve tried it all- move bedtime later, then earlier- but still your one year old continues waking at 5 am calling for you.

The good news is, you can get your toddler waking later in the morning just by making a few changes to his sleep routine.

This article walks you through the 8 simple steps to getting your one year old waking later than 4-5 am. 


“How do I transition my toddler to one nap?”


The typical age to transition to one daily nap is 15 months, but this transition can happen anytime between 12-18 months.

Your toddler’s readiness will depend on how well she sleeps at night. If your one year old wakes a few times at night, she may not be able to handle the longer awake times necessary to transition to one nap. Better to focus on night sleep first.

Sometimes daycare will transition babies to one nap when they reach 12 months old. Although this is usually a bit early, it’s nothing to get stressed about. Have your toddler continue taking 2 naps when home with you to prevent him becoming overtired. Soon enough, he’ll be ready for one long and restful nap each day!

This article helps you decide if your 1 year old is ready to drop to one nap and explains how you can do it.


“When should we transition to a toddler bed?”

The transition from a crib to a toddler bed is a milestone for your child. But be warned, it can disrupt good sleep habits and/or become a safety issue.

Crib boundaries keep your toddler safe and secure, and give you peace of mind. Once these boundaries are removed and your toddler can roam free, the opportunities for mischief are endless! That’s why I recommend keeping your child in the crib as long as possible.

The best age to transition from crib to toddler bed is 3-4 years old. At this age, your child has the cognitive maturity and impulse control to not wander around the house during the night. If your toddler starts climbing out of the crib repeatedly at 1-2 years old, then you may have to switch to a toddler bed. This article explains how to make the switch from crib to toddler bed in an easy and safe way.


“My toddler is fighting bedtime? What do I do?”


The sleepy signs are all there. Eye rubbing, yawning, and heavy eyelids. But just when you get your one year old in her crib at bedtime, she pops up laughing, crying or screaming. She’s fighting bedtime and you have no idea why. Sound familiar?

Rest assured, this is a normal (and really frustrating) phase for one year olds. A few tweaks to your toddler’s daily routine can often help bedtime become easier and more peaceful.

How to help your one year old fall asleep easily at bedtime:

  • Keep your child active during the day. Spend time outdoors morning and afternoon running around in the fresh air and natural light. Visit a playground, run around the yard or go for a walk around the block. On cold or rainy days, even 15 minutes outside twice a day can work wonders with helping your toddler settle for sleep.
  • Stick to your consistent daily schedule. Like all aspects of parenting, consistency is your best ally. A consistent sleep schedule ensures your one year old is tired at the same time everyday, making it easier to fall asleep.
  • Set the scene for relaxation one hour before bedtime. Turn off the TV, dim the lights and lower the overall energy of your home. Relaxed environments help your toddler’s brain and body relax, a necessary precursor to sleep.
  • Start a peaceful bedtime routine. A relaxing and familiar pre-sleep routine helps your one year old relax “on cue” because it’s becomes second nature for her.
  • Have a firm ending to your bedtime routine. Pick a certain song or book that will signify the end of your bedtime routine. For example, you could sing ‘Twinkle Twinkle Little Star’ at the end of your bedtime routine each night. You sing it twice each night, and after that, the lights go out and your little one goes to sleep. You never deviate from this by giving in to demands to read another book or sing another song.
  • A bedtime routine checklist can help your toddler visualize and better accept going to bed. (See popular bedtime charts below.) Hang one on your toddler’s bedroom wall and go through the same steps every evening. Point to each activity as you do it and say, “Look, we’re putting on pajamas and next we’ll read a book.” Once you reach the final step, your little one will understand that it’s time to fall asleep.


Popular Bedtime Reward Charts



Click to order on Amazon

Good Night, Sleep Tight Reward Chart

Cadily Magnetic Day & Night Responsibility Chart

Health Plan Magnetic Chore Chart


“What’s the 18 month sleep regression?”


Sleep regressions are temporary disturbances in sleep for a child who was sleeping well. They coincide with developmental milestones.

While your toddler advances in one area (such as verbal development) he may temporarily regress in another area (such as sleep.) “Temporary” can mean 1-2 weeks, which sounds like an eternity when you’re up all night with your one year old, I know!

Signs of the 18 month sleep regression:

  • Shorter or more erratic naps
  • Fighting bedtime
  • Waking more at night
  • Waking at 5 am, unable to fall back asleep

You can read more about the 18 month sleep regression here!

Also, my brand new ‘Sleep Regression Survival Guide’ explains exactly what to do to help your baby sleep well during a regression. It has proven tips that help each sleep regression pass as quickly as possible. It also explains the best ways to ease your little one’s separation anxiety and tells you what to do when your baby is standing or sitting up in the crib, instead of sleeping!

It’s totally free and you can get it here.


This video explains more about this sleep regression and what you can do to get through it.


“What’s the best way to handle separation anxiety”


Separation anxiety can peak around 13-14 and/or 18 months. If your little one is going through big changes like switching daycares, welcoming a new sibling or potty training, separation anxiety can increase. In times of change, your toddler’s sleep may suffer and she’ll look to you for comfort and stability.

If you want to find out exactly how to help your LO with separation anxiety, then download my FREE Sleep Regressions Survival Guide. It explains everything about sleep regressions, how milestones affect sleep, and also what to do when your child experiences separation anxiety. Download it here!



“How can I stop my toddler waking at night?”


Night wakings in one year olds are usually caused by 1 of 3 things: Hunger, inconsistent sleep schedule or the inability to fall asleep independently. Let’s discuss each factor below.



3 reasons why your toddler wakes at night:


#1 – Hunger

By 12 months old, the vast majority of toddlers can sleep 10-12 hours without needing to feed. The best way to wean your one year old off night feeds is to maximize her daytime nutrition and slowly feed less at night. My Weaning Night Feedings Guide walks you through the steps of making this happen.


#2 – Inconsistent sleep schedule

Late or inconsistent bedtimes make children sleep worse at night. That’s a fact!

The main advantage of getting your toddler sleeping at the same time each day is to set his body clock to expect (& accept) sleep more easily. Same goes for naps.

When your toddler’s body is used to napping at 10 am and 2 pm everyday, it won’t come as a surprise when you do his pre-nap calming routine. His body is primed to sleep at specific times, and the more consistent you are each day, the easier he’ll settle and fall asleep.

Day and night sleep work hand-in-hand. If you want your toddler to sleep longer at night, make sure nap times and bedtime occur at the same time each day.


#3 – Not able to fall asleep independently

As I mentioned above, the way that your toddler falls asleep at bedtime is the way he’ll need to fall back asleep each time he wakes at night.

If you help your one year old fall asleep (by rocking, nursing or sitting quietly in his bedroom) he’ll need you to do this again each time he wakes.

When your toddler can go into the crib awake and settle himself to sleep on his own at bedtime, he’ll be able to get himself back to sleep when he stirs at night. At one year old, this is totally possible!




21 Days to Peace & Quiet gives you a personalized, step-by-step guide to teaching your toddler to fall asleep without any help and sleep through the night. It’s time to start sleeping well!


There you have it! A guide that walks you through the most common sleep problems for 1 year olds.

If your toddler is struggling with 4-5 am wakings, transitioning to one nap, fighting bedtime, a sleep regression, or persistent night wakings- make sure to follow the tips above. Do them consistently for 1-2 weeks and I bet you see your little one’s sleep improve!

Good luck to you! If you need any help, leave a comment below.

Don’t forget to download my brand new (and totally free) Sleep Regressions Survival Guide! Click on the guide below.


a guide for parents to help their baby sleep better

Let’s stay connected!


  1. Kyleah

    My LO is 13 months and has had a bit of a sleep regression. I was initially just picking her up and putting her in bed with us and she would fall asleep instantly.
    I am now learning that probably wasn’t the best idea.
    She has been waking up around 6:30 every morning. Has her first nap around 9:30/10 – and 2nd nap around 1:30/2. We start her bedtime routine around 6:45, which consists of bath time, reading a book, turning sound machine on and putting her in bed awake around 7:15/7:20.
    She will scream for about 10 minutes which breaks my heart, but eventually settle herself. However she does wake up around 2am every morning and it takes a good 45 minutes to settle her. I go in her room lay her back down and rub her back, but it doesn’t work – all she wants is to be picked up and held.
    Help! What should I do?

    • Artemis

      Hi Kyleah,

      I completely understand the struggle.

      It seems your little one relies on you to resettle back to sleep, so what you need to do is teach her to self soothe and she’ll start falling asleep peacefully at bedtime and sleeping through the night.

      The best way to do this is to use our sleep training program here:

      You can get 15% off when you use the coupon code ‘2022’ at checkout! We’ll be happy to see you in the program.
      Artemis, BSMS Support Team

  2. Megan

    Hi there! My little 13 month old has been fighting her second nap for the last 4 weeks. I know this is the awkward age of whether or not to drop to one nap so I don’t know what to do.

    Normal schedule (pre nap fighting)
    745 wake up (almost always with us waking her)
    1000-1030 nap (usually lasting 1.5-2hrs)
    3:30-4pm second nap (usually lasting 1-1.5 hrs)
    8pm bed

    This has consistently worked for us until recently when she will either just cry when we put her down for her second nap…or more of the time, she will just play the whole time from 330-5pm in her crib. During this time she is not crying or yelling out for us, she is just contently sucking her thumb, rolling around and staring around the room. She puts herself to sleep every night, normally around 8-830pm and sleeps through the night without needing us.

    The last two days we have done one long 2-3 hour nap starting around 1130-2ish and both of the next mornings she’s woken up at 630am instead of her normal 745. Is this just the new norm or is she waking early because she isn’t getting enough sleep during the day? She seems happy during her wake windows and if she starts to get a little fussy in the evenings we will have some quiet time with snuggles and books to help make it to bed time. Since switching we’ve tried putting her down a bit earlier, bed around 730pm. But she will lay awake until 830pm just looking around and playing with her PJs before finally falling asleep.

    Just trying to figure out if we’re doing the right thing by switching her to one long nap, or if we need to fight and keep it two for longer….one last note just to make life more interesting…we are moving from Europe back to America is 2 months so I’m trying to figure out if we should make this transition now or wait for the 8hr time change coming our way soon. 🥴 Thanks in advance for your help!

    • Alyssa Taft

      Hello Megan,

      It sounds like your LO may still need the 2 naps, but is going through a bit of a regression which can happen at 12ish months. I would continue to try for the 2 naps and follow your schedule above. If your LO is refusing the second nap, just do quiet time instead and move up bedtime on those days. I just wouldn’t keep her in her crib past 4:15pm, and then I would move her bedtime earlier to compensate for the lack of nap. Most kiddos move to 1 nap around 15 months old, so I would try to hold onto the 2 naps for a while longer. Check out these 2-1 nap transition resources below!!

      Alyssa, BSMS Support Team

  3. Jess Jones

    Hello! My baby recently turned 1! We’ve been dealing with night wakings for 6 weeks. Her sleep was never perfect b4 that, but she slept a few hours b4 waking. She started waking at 2am, 4am and 6. I cut her naps back a little and still did a nursing session and she normally would go back to sleep.
    wake 7/730am
    Nap 10/1030-11/1130 1 hr nap at least
    Nap 3/330-4/430 1hr nap
    Bedtime usually 4 hours later.
    She wakes at times at 1230 and is fussy. My husband will go in and sit beside the crib and gently pat for a few mins then stop and she will wiggle around and go back to sleep. She wakes at 430/5am..I nurse her and she sleeps till 7am. Her pediatrician said she needs to gain weight, so I am keeping that session but trying to add calories during the day as much as possible to try and get her sleeping through the night. She woke up at 550am this morning and I nursed her and she went back to sleep no until 8am!
    So …the 1230am waking is what I’m trying to figure out. I’m going to aim to move bedtime to 3.5hrs after last nap instead of 4hrs to see if this helps. And also, what should I do about the 6am waking.

    • Alyssa Taft

      Hello Jess,

      My best advice is always to start your day at the same time every day. So right now you have it listed at 7/730. I would do 7am consistently and then your 10am nap is consistent every time. This allows your day to be more predictable. If her sleep times are more predictable then it allows for her body to become more consistent which can prevent night wakings and early wakings. In terms of night wakings, the most important thing for a baby and toddler is to fall asleep independently and resettle independently. This will often solve all of those night wakings. We cover how to do this step by step in our program! Check out the details below! Alyssa, BSMS Support Team

  4. Melissa

    Hey there! I have recently sleep trained my 17 month old and she has gone from waking 3-6 times a night to sleeping through the night but only for 9 hrs!
    She now goes to bed at 8:00 and wakes between 5-5:30 am and takes only a 1.5 hr nap at 11:30. She does self settle, her room is dark, there is white noise and we have a good routine.
    I can tell she is getting overtired between sleeps but I’m not sure how add more sleep when she refuses to resettle!

    • Alyssa Taft

      Hello Melissa,

      For a 17 month old, I would aim for 5 hours of awake time before nap and then 5.5/6 hours after nap. We always recommend treating anything before 6am as a night waking, so if she is content, leave her in her crib until 6am. Aim for an 11-1 nap and then a 6:30pm bedtime. Be really consistent for a week to see improvement 🙂

      Alyssa, BSMS Support Team

  5. Kim

    Hello, my 16 month old is waking between 1 and 3 times per night and now wakes between 5.30 and 6am and will not re settle. He has a strict routine during the day, naps from 9-10am and 13.30-3,30pm, goes to bed easily between 7.15/7.30pm after a bath and breast feed. He is a happy and active baby and falls asleep independently but has started to cry in his sleep and doesn’t stop until he or I wake him up. It’s usually at 10.30pm or 12am, he will usually have a sip of water an go straight back to sleep. Some nights he will also wake between 1&3am and will re settle after a sip of water but only for about 20/30 mins and then cries again, I do the same thing each time, pick him up, offer water, cuddle for no more than 1min and put him back down) the unsettles period can last for two hours on and off and then he will wake early on top. I do the same in the morning to try and re settle him, he used to re settle until 6.30/7am but not he cries and cries He used to self soothe but seems more unsettled recently. I’m not sure what else to try! Any help would be appreciated!! Thank you in advance 🙂

  6. Jennifer

    My 13 month old has been waking at 5 am (and sometimes 4:30) since he was 6 months old. I have gotten light blocking curtains, white noise, bedtime routine. I’ve moved his bedtime up, I’ve moved to it later. I’ve limited his daytime naps, I’ve let him nap all he wants. I’ve left him to hang out in his crib until 6.
    Right now, thanks to daylight savings time, he slept until 6 for about 5 days. Goes to bed around 7:30 (usually gets to sleep by 8). Naps are no longer than 1.5 hours because I’ll wake him from them. None of that has changed but he’s back to 5am! Please help. I feel like I’ve done everything and nothing changes.

    • Alyssa Taft

      Hello Jennifer,

      Thank you so much for your post! I would make sure to limit any sugars before bed (including fruit). Try just protein and vegetables or starches at dinner time. Make sure your LO’s room is TOTALLY blacked out so no light will wake him up in the morning. Make sure to limit all daytime sleep to a MAX of 3 hours. 🙂

      Alyssa, BSMS Support Team

  7. Care

    My 20 month old is not wanting to go to sleep at night anymore we have a bedtime routine but will not go to sleep sometimes tell 1am I can’t keep this up I’m going crazy

    • Micaela

      Hi Care, sorry to read you are struggling. 1am is definitely too late! You want to aim for a consistent bedtime of 6.30 – 8 pm. Your 20mo needs 2-3 hours of napping each day with just one nap that would split the day in half.

      As you might know, the way that your child falls asleep at bedtime is the way he needs to fall back asleep every time he wakes in the night. (We all wake throughout the night, it’s completely normal.) If your LO is nursed, rocked, bounced, or helped to sleep in any way at bedtime, he’s going to need your direct help each time he wakes at night. This could be every 1-2 hours for some toddlers!

      Sleep training will help you teach him how to fall asleep independently at bedtime and this will result in longer stretches and no night waking. You can expect your toddler to sleep 11-12h each night!

      We help clients every day in our sleep training program 21 Days to Peace and Quiet and we would love to help your family too <3

      Micaela BSMS Support Team

  8. CDK


    My 10 months old start sleeping in the bed with my mum when he was 6 months old. I had to take over a new job and I wanted to make sure i get some rest and sleep before I’m going to my job as i was also going through a training period and had lot to catch up within a short period of time. So now we want to get him to sleep in our bed room ( we have a crib and a toddler bed directly fixed into our large double bed. My mum is supposed to return back to my home country by August. But my little one keeps refusing to sleep with us. We any how managed to put him to sleep in our bed, but he wakes up around in the morning and starts crying. He keeps on crying until we return him to mum and only she can put him into sleep after that. I feel devastated when he prefers mum over me and feel frustrated when he keeps refusing me. Please help

    • Micaela

      Hi, I can’t even imagine how this makes you feel but please know that it can be solved and you had to do what you to do. I’m sure you aleays had you family’s best interests at heart.

      At the moment you mother is to your LO a “sleep association”. He is used to fall asleep in a big bed with her so when he wakes during the night he searches for what is familiar to him. “Sleep associations” are the props or conditions that we need in order to relax and fall asleep. When your baby can go into his crib awake and settle himself to sleep on his own, he’ll be able to resettle himself each time he stirs at night. (Most babies stir at least 4 times each night.) Once your get your baby falling asleep on his own at bedtime, he’ll naturally extend his nighttime sleep stretches. And he’ll only wake and call out for you when he’s hungry. Check out our 10 months sleeping guide here

      If you feel like you need more advice we have a free kit called “Exhausted Mom’s Survival Kit”. You can check it out here

      I hope this helps.
      Micaela BSMS Support Team

  9. Iris

    My 1 year old , wakes up every 2-3 hours at night
    I have to breastfeed every time he wakes up so he can fall back asleep, he takes 2 naps during the day but no more than 1:45minutes.

    • Leena

      Hi! Oh no, sorry to hear that! It sounds exhausting! I would recommend starting with our age base sleep guide above which will cover all the basics and help manage expectations at this stage. Implement the guide for 2 weeks straight and you should see improvements.
      It is often useful to teach your LO how to fall asleep independently, this will lead for them STTN and thus improving sleep all around! If you’d like more detailed assistance on how to teach your LO this skill, our program 21 Days to Peace&Quiet walks you through the steps.

      Good luck! / Leena, BSMS Support Team

      • Athira

        My 1 yr old hving more than 10 night wakings.i am really hopeless.nyt ful she need breastfeeding.she takes 2 naps mng and afternoon 3 and half hours.she has consistant bed time.she eats 6 tyms breastfeeding at day time and eat well in day time.i don’t y she wake up at night

  10. Yolande Nieuwoudt

    Hi Jilly
    I have a beautiful 1 year old girl, who has from
    Around 9 months become very restless at night. She doesn’t necessarily wake but she fusses and sometimes cry in her sleep. She has two naps total 2-3 hrs, consistent sleep routine bed time 7:30 -8. She self settles. She does use a pacifier. I am at wits end the interrupted sleep is
    Killing me any help or advice would be greatly appreciated

    • Leena

      Hi Yolande! Thank you for your comment. It can be quite common for some babies to fuss in between sleep cycles or sometimes even during sleep. I wouldn’t be worried if it’s only fussing and she can fall asleep independently and connect sleep cycles. If the crying gets to be hysterical, then of course it could be good to examine the sleep routines, awake times, nutrition and overall daytime stimulus and sleep environment. Even adults have interrupted sleep, but our transitional habits are more toned done as we become adults. The guide above will help you with general tips for your LO’s age. / Leena, BSMS Support Team


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