12 Month Sleep Schedule 😴 (Guide!)
The 12-Month-Old Sleep Problem
Your 12-month-old is a "big kid" now. They are a 1-year-old! They are walking (or "cruising"). They are talking (or "babbling"). And they are suddenly not sleeping. You are confused. You are exhausted. 😫 You had a great sleeper. They were on a solid 2-nap schedule. They were sleeping 11-12 hours at night. You thought you had finally made it. And now, it is all broken. What happened? Welcome to the 12-Month Sleep Regression. It is a very common, very frustrating phase. Your baby is fighting naps. Naps are suddenly short (30 minutes!). Bedtime is a 2-hour battle. And they are waking up all night long. Take a deep breath. 🙏 You are not alone. This is normal. This is biological. This is developmental. Your baby is not broken. Your baby is upgrading. This guide is your complete survival plan. 🗺️ We will explain the why behind the chaos. We will explain the 3 main causes. Then we will give you the solutions. You can get your sleep back. You can help your child. Let's begin.
How Much Sleep Does a 12-Month-Old Need?
First, let's set a baseline. 📊 Every child is different. Do not compare your baby to others. But, there are healthy averages to aim for. In a 24-hour period, a 12-month-old needs: ~13 to 14 hours of total sleep. This is split between night and day.
Nighttime Sleep
Your toddler needs solid night sleep. The goal is 11 to 12 hours of consolidated sleep. 🌙 A healthy 12-month-old... ...does not need to eat at night. (If they are healthy and growing well). ( They are 100% capable of sleeping 11-12 hours... ...without a feeding.
Daytime Sleep (Naps)
Daytime sleep is for restoration. It prevents your baby from getting overtired. The goal is 2 to 3 hours of daytime sleep. This is where the schedule is key. At 12 months, this sleep should be... ...on a solid, predictable 2-nap schedule.
The #1 Mistake (The 2-to-1 Nap Transition TRAP!) 🚫
This is the most important part of this article. This is the #1 mistake parents make. Please read this. Your 12-month-old is fighting their nap. (Usually the afternoon nap). ( So you think: "They must be ready for 1 nap!" "They are dropping a nap!" This is a TRAP. Do not fall for it. A 12-month-old is NOT ready for 1 nap. (99% of them are not). ( This transition (from 2 to 1 nap)... ...happens much later. (Around 15-18 months). ( A 12-month-old cannot "handle" a 1-nap day. Their "wake windows" are too short. Let's do the math: You drop to 1 nap. Your baby wakes at 7 AM. A "1-nap day" means the nap is at 12:30 PM. Can your 12-month-old really... ...stay happily awake from 7 AM to 12:30 PM? (That is a 5.5-hour window!). ( The answer is NO. They will be a screaming, overtired disaster. An Overtired Baby is a Disaster. 💥 An "overtired" baby is not a "sleepy" baby. An "overtired" baby is a "wired" baby. Their body gets a "stress" signal. It releases CORTISOL. Cortisol is an "awake" hormone. It is an "adrenaline" rush. This "wired" and "overtired" baby... ...will fight sleep harder than ever. They will take a short "crap nap" (30 min). And they will wake up all night long. (Cortisol is high). ( The Rule: A 12-month-old NEEDS a 2-nap schedule. The "nap-fighting" is a regression. It is not a "transition."
The 3 REAL Causes of the Regression (The "Why")
Okay, so it is not the nap schedule. They need two naps. So why are they fighting? Why are they waking up all night? This regression is physical and emotional.
Cause 1: Physical Skills (Walking!) 🏃
This is the #1 biggest cause. Your baby is a "motor" now. Their brain is on fire. It is learning massive new skills. They are learning to:
- Pull to Stand
- "Cruise" (walk along the furniture)
- Stand without holding on
- Take their first STEPS 👣
Cause 2: Separation Anxiety (The "Heart") 💔
This is the #2, very real, emotional cause. This anxiety often peaks around this age. Your child understands object permanence. They know that when you leave... ...you are still out there. And you are not with them. This causes real anxiety. Real fear. ("Is Mommy coming back?!"). ( This is why they scream at bedtime. They are afraid you will leave. This is why they wake up at 2 AM. They check their crib. You are not there. They panic. They must "call" for you. This is not a "manipulation." It is a real, developmental fear. It is a sign of a smart, healthy, attached baby! (This is a good sign). (
Cause 3: Teething (The Molars!) 🦷
This is the final, physical cause. It is a real, painful problem. The 12-18 month window is prime time for first molars. These are the big, flat teeth in the back. They are not sharp like incisors. T
They are very painful. The pain is deep and aching. It is a constant, dull pain. This pain can absolutely cause... ...night wakings. And nap refusal. It makes them cranky. The Fix: If it is just teething... ...ask your pediatrician about pain relief. (Tylenol/Motrin). ( Giving pain relief 30 minutes before bedtime... ...can be a lifesaver.
The 5-Step Survival Plan (The "Fixes")
Okay, so you have these 3 problems. How do you fix it? You must be a loving, calm, and consistent leader. Consistency is the only way out.
Step 1: HOLD THE 2-NAP SCHEDULE! (The "Schedule") 🔑
This is the #1 rule. The most important rule. Do not drop the nap! It is a trap! This "nap strike" is a phase. It is a "regression." It is not a "transition." You must be the "boss of the schedule." You must be 100% consistent. Even if they "protest." The "Crib Hour" Hack: It is 10:00 AM (Nap 1). You put your baby in the crib. They stand up. They "practice" walking. They yell. They do not sleep. Do not go get them. (After 10 minutes). ( You must leave them for the full hour. (Or 45-60 minutes). ( This is "quiet time." It teaches them: "10 AM is rest time." "It is not playtime." After 2-3 days of this boring "quiet time"... ...they will be bored. And they will be tired. They will give up. They will go to sleep again. You have "saved" the nap!
Step 2: Watch the WAKE WINDOWS ⏰ (The "Clock")
This is the real "secret." This is your "guide book." Watch the clock. A "wake window" is the time your baby... ...can be happily awake... ...between one sleep period and the next. A 12-month-old's brain is mature. They can stay awake for longer now. This is the 2-nap schedule. It has 3 wake windows. The 12-Month-Old Wake Windows are: 3 / 3.5 / 4 hours. (Or 3 / 3 / 4). ( What this means:
- Window 1: (Morning) = 3 hours.
- Window 2: (Midday) = 3.5 hours.
- Window 3: (Afternoon) = 4 hours.
Step 3: Practice "Getting Down" (The "Motor" Fix)
This is the fix for the "stuck standing" problem. You must practice during the day. All day long. Make it a game. Put your baby in their (empty) crib. (When it is not sleep time). ( Let them pull up. Cheer! "Good job!" " Now, you teach them to get down. Teach them to bend their knees. Teach them to fall "safely" onto their butt. Practice "squats" with them. "Stand up! Sit down! Stand up! Sit down!" Do this 100 times a day. It is a game. But it is a vital skill. In 1-2 days, they will learn the skill. And the 2 AM "stuck" problem will be gone.
Step 4: The Bedtime Routine (The "Anxiety" Fix) ⚓
This is your #1 tool to fight separation anxiety. (Cause #2: Anxiety). ( A toddler with anxiety... ...needs predictability. They need to know what is coming. Predictability = Safety. You must have a bedtime routine. It must be the exact same every single night. A 20-30 minute "wind-down." Example:
- 7:30 PM: Bath (10 min). (This is a great "sleep" signal). (
- 7:40 PM: PJs, Diaper, Sleep Sack. (In a dim, quiet room). (
- 7:50 PM: Books (2 books. Only 2!).
- 7:55 PM: Song. (Sing 1 song). (
- 8:00 PM: Bed.
Step 5: Be a Calm, Confident Leader
Your baby is anxious. They are also testing you. (Cause #1). ( They read your energy. If you are anxious, stressed, and angry... ...they will be more anxious. You must be the calm, confident, loving leader. Be the "anchor" in their storm. When they cry at bedtime, it is okay. It is a "protest" cry. ("I don't like this new rule!"). ( You can (and should) go in. Go in every 5-10 minutes. Pat their back. Say your "sleep phrase." ("I love you. It's sleepy time."). ( But do NOT pick them up. Do not get 3 "more books." Do not go back to the "crutch." Hold the boundary. Be calm. Be loving. Be consistent. This is not "mean." It is "teaching." And they will learn fast. (In 3-4 nights). (
Sample 12-Month-Old Sleep Schedule (2-Nap) 🗓️
This is a sample. Do not follow this clock. Follow your baby's wake windows. This is a good, stable goal for a 12-month-old. The Wake Windows: 3 hrs / 3.5 hrs / 4 hrs
- 7:00 AM: Wake for the day & Feed ☀️
- (Wake Window 1: 3 hours)
- 10:00 AM: Nap 1 (Sleep 1 hour, 15 min)
- 11:15 AM: Wake up & Lunch 🥣
- (Wake Window 2: 3.5 hours)
- 2:45 PM: Nap 2 (Sleep 1 hour)
- 3:45 PM: Wake up & Snack
- (Wake Window 3: 4 hours)
- 7:15 PM: Start Bedtime Routine (Bath, Feed)
- 7:45 PM: Bedtime 🌙