14 Month Sleep Schedule 😴
The 14-Month-Old Sleep Challenge
Your 14-month-old is a toddler now. Life has changed a lot. 🏃 Their sleep is changing, too. You may be facing a new problem. 😴 Your toddler is fighting naps. Bedtime has become a 2-hour battle. ⚔️ They may be waking up at night again. You are confused. You are exhausted. 😩 What is going on? Welcome to the 14-month sleep regression. This is a very common, temporary phase. It is driven by a huge milestone. 💡 This is the 2-to-1 nap transition. This is the biggest sleep challenge of this age. This guide is your complete survival plan. 🗺️ We will explain the why behind the chaos. Then we will give you the solutions. You can get your sleep back. You can help your child. Let's dive in.
How Much Sleep Does a 14-Month-Old Need?
First, let's set a baseline. 📊 Every child is different. Do not compare. But, there are healthy averages to aim for. In a 24-hour period, a 14-month-old needs: 13 to 14 hours of total sleep. This is split between night and day.
Nighttime Sleep
Your toddler should sleep well at night. The goal is 11 to 12 hours of solid night sleep. 🌙 Most 14-month-olds can sleep through the night. This means no feedings are needed.
Daytime Sleep (Naps)
Daytime sleep is for restoration. It prevents your toddler from getting overtired. An overtired toddler sleeps worse, not better. 😠 The goal is 2 to 3 hours of daytime sleep. This is where the big change happens. This sleep must move from two naps to one.
The 2-to-1 Nap Transition: The Main Event
This transition is notoriously difficult. It usually happens between 14 and 18 months. 14 months is the absolute prime time for it. It is a messy, confusing process. 😵 It can last for a few weeks. Or a few months. Your child is "in between" schedules. This causes chaos.
Signs Your Toddler is Ready for 1 Nap
How do you know it's time to switch? Look for these signs for 1-2 weeks. 🗓️ Do not make a change after just one bad day.
Sign 1: Refusing a Nap (Usually the PM Nap)
Your child takes their morning nap. 💤 But they refuse the afternoon nap completely. They will play, sing, or yell in their crib for an hour. This is the most common sign. They are under-tired.
Sign 2: Refusing the AM Nap
This is also common. They refuse the first nap. They are not tired enough at their old nap time. Their wake window is getting longer. They can stay awake much longer now. They play in the crib for an hour at 10 AM. This is a sign.
Sign 3: Bedtime Becomes a Nightmare
This is a big one. Your child takes both naps. 😴😴 But now, 7:30 PM bedtime is a disaster. They are not tired. They play in the crib until 9 PM. They are bouncing off the walls. They are happy. This means they had too much daytime sleep. Their "sleep pressure" is too low at bedtime.
Sign 4: New Night Wakings or Early Waking
This is the most confusing sign. Your child suddenly starts waking at 2 AM. 🌃 Or they wake for the day at 5 AM. 🌅 You think, "They must be tired! They need more sleep!" This is often the opposite. It is a sign of being under-tired. The 2-nap schedule is no longer working. It is breaking the night. Too much day sleep is "stealing" sleep from the night. It is a common problem.
How to Manage the 2-to-1 Transition (The Plan)
If you see these signs, it is time. 💡 You must have a clear plan. Do not just "wing it." The goal is to gently move to one nap. 🔑 You must do this slowly. It is a process.
Step 1: Push the Morning Nap Later (The Goal)
You cannot just drop a nap. This will fail. 🚫 A 14-month-old cannot stay awake from 7 AM to 1 PM. (A 6-hour window). They will be an overtired, screaming, cortisol-filled mess. 😭 You must gradually push the morning nap later. You do this in small, 15-minute steps. Let's say your old morning nap is at 10:00 AM. For 3 days, push it to 10:15 AM. ⏰ Then, for 3 more days, push it to 10:30 AM. This is a slow, gentle "push." Your goal is to get this one nap to start... ...around 12:00 PM or 12:30 PM. This nap will become the only nap of the day. It should be a long, 2-3 hour nap. This is a long process. Be patient.
Step 2: Use Distraction to Stretch Wake Windows
This process is hard. Your toddler will get fussy. They are used to their 10:00 AM nap. At 10:05 AM, they will be grumpy. 😠 They will rub their eyes. They will ask for "na-nap." You must distract them! This is your job. You are their cruise director. Be exciting! Good Distractions:
- Go outside. (Sunlight resets the brain). ☀️
- Go to a park. 🏞️
- Give them a sensory bin. (Rice, water, etc.).
- Give them a bath in the middle of the morning. 🛁
- Get out a brand new, exciting toy. 🧸
Step 3: Cap the Morning Nap (The "Band-Aid" Fix)
Here is an alternative method. It is a "Band-Aid." What if your child loves their 10 AM nap? They fall asleep instantly. They sleep for 2 hours. But this long nap... ...makes them refuse the 3 PM afternoon nap. Now you have a problem. The wake window from 12 PM (when they woke up)... ...to 7 PM (bedtime) is 7 hours. This is a disaster. This is too long. The solution? You must cap the morning nap. You must be the "bad guy." You must wake your sleeping baby. Wake Let them sleep at 10:00 AM. But you must wake them up. Wake them after 45-60 minutes. Do not let them sleep for 2 hours. A short morning nap... ...will preserve the afternoon nap. They will be tired again at 3 PM. They will take their second nap. This keeps your 2-nap schedule alive. This is a temporary fix. You can use this method. Or you can use Step 1 (pushing the AM nap). Pick one.
Step 4: The Golden Rule: EARLY BEDTIME 🌟
This is the most important rule. This is the key to your sanity. During this messy transition, you will have 1-nap days. On those days, your child's nap may be weird. It may be 12:00 PM to 2:00 PM. They are now awake at 2:00 PM. They cannot stay awake from 2:00 PM to 7:30 PM. (A 5.5-hour window). ( They will be a screaming, overtired disaster by 5 PM. 💥 An overtired toddler has high cortisol. Cortisol is a "stress" hormone. It is an "awake" hormone. It makes it harder for them to sleep. I You must use an early bedtime. If the nap ends at 2:30 PM, bedtime might be 6:30 PM. If the nap ends at 2:00 PM, bedtime might be 6:00 PM. This is okay! An early bedtime will not cause an early wake-up. 🙅 This is a myth. In fact, an early bedtime often fixes early wake-ups. (Like 5 AM). ( An overtired baby is what causes early wake-ups. This early bedtime is your #1 tool. It is the only way to survive the 2-to-1 transition. Do not be afraid of a 6:30 PM bedtime. It is your best friend. This transition is messy. You may have a 2-nap day. Then a 1-nap day. Then 2 naps. This is fine. Be flexible. Follow their cues. But keep pushing toward that one nap. B
Sample 14-Month-Old Sleep Schedules
These are just templates. 📝 Your child is not a robot. Be flexible. Focus on the wake windows, not the clock time. ⏰ A "wake window" is the time your child is awake. Between sleep periods.
Sample 2-Nap Schedule (The "Old" Schedule)
This is the schedule that is probably failing now. Total Sleep: ~14 hours Naps: 2 naps, totaling 2.5-3 hours Wake Windows: Approx. 3 / 3.5 / 4 hours
This schedule is failing if bedtime is a 9 PM battle. Or if the 3 PM nap is refused.
Sample 1-Nap Schedule (The "New" Goal)
This is your new goal. This is the stable, 1-nap schedule. Total Sleep: ~13-14 hours Nap: 1 nap, totaling 2-3 hours Wake Windows: Approx. 5 / 5 hours.
- 7:00 AM: Wake for the day ☀️
- 12:00 PM: Nap (sleep 2.5 hours)
- (Wake Window: 5 hours)
- 2:30 PM: Wake up
- 7:00 PM: Begin bedtime routine
- 7:30 PM: Bedtime 🌙
- (Wake Window: 5 hours)
Other 14-Month Sleep Problems (The Regressions)
The nap transition is the main issue. But other things can be happening, too. These factors make the regression even worse. They are all normal.
1. Teething (The Molars) 🦷
The 14-18 month range is prime time for first molars. These are the big, flat teeth in the back. They are not sharp like incisors. They are very painful. The pain is deep and aching. It is a constant, dull pain. This pain can absolutely cause night wakings. It can cause nap refusal. It can make your child a grumpy mess. Look for the signs. Drooling. Chewing on their hands. Red, swollen gums in the back. A low-grade fever. 🤒 If it is teething, ask your pediatrician about pain relief. (Tylenol/Motrin). ( Give pain relief 30 minutes before bedtime. This can be a lifesaver.
2. Separation Anxiety
This is a normal emotional stage. It often peaks around 18 months. But it is strong at 14 months. Your toddler understands you are leaving. And they do not like it. They are afraid you will not come back. This is a real, deep fear. 😥 This causes them to cry. They stall at bedtime. "One more book!" 📚 "Water!" "Hug!" You must be loving, but firm. Your routine is the answer. A consistent, predictable routine makes them feel safe. 💖 Play "Peek-a-Boo" during the day. This silly game is a powerful tool. It teaches them: "Things that go away... ...always come back."
3. Testing Boundaries ("No!")
Your 14-month-old is a tiny teenager. T
They are testing their independence. They are learning the power of the word "No!" 🚫 Bedtime is a boundary. They are pushing it. Hard. They want to see what they can control. "If I scream, does Mommy come back?" "If I throw my pacifier, does Daddy get it?" This is not them being "bad." This is them being a scientist. 🧑🔬 Your job is to be the calm, confident leader. You must hold the boundary. You cannot give in. If you give in, they learn that screaming works. This is a disaster.
The 5-Step Bedtime Routine (Your Anchor) ⚓
This is your most powerful tool. It is your anchor in the storm. You must have a bedtime routine. It must be identical every night. A 14-month-old needs this. This signals to their brain: "Sleep is coming." It should be 20-30 minutes long. It should be calm, dark, and boring.
Step 1: Warm Bath (10 min)
A warm bath is a great signal. The drop in body temp after the bath triggers sleepiness. 🛀
Step 2: PJs, Diaper, Sleep Sack (5 min)
Move to the dim, quiet nursery. Use a dim red light if possible. (Blue light is a "wake up" signal). (
Step 3: Milk/Water & Book (5 min)
Give their final milk or water. Read 1-2 calm, boring books. 📚 Important: Do not let them fall asleep on the bottle. 🍼🚫 This is a "sleep crutch." If they need a bottle to get to sleep... ...they will need a bottle to get back to sleep. At 3 AM. They must go into the crib AWAKE. This is vital for "self-soothing."
Step 4: Song (2 min)
Put them in their crib. Put them in their sleep sack. Sing the same song every night. (e.g., "Twinkle Twinkle"). 🎶
Step 5: Final Words and Exit
Say the same phrase* every night. "I love you. It's sleepy time. Goodnight." Then, leave the room. Yes, even if they protest. This is the boundary.
Conclusion: This is a Phase, Not a Failure
The 14-month regression is hard. It is a major, messy transition.
You are not a bad parent. Your child is not broken. This is a normal, healthy, developmental phase. Your job is to be the anchor. ⚓ Focus on the wake windows. Move to one nap. Push that nap later. Use an early bedtime to prevent overtiredness. This is your magic wand. Hold your boundaries. Be consistent. Be loving. This phase will pass in a few weeks. You will get through this. And you will both be sleeping soundly on a new, simpler, 1-nap schedule. Hoora! 🌟