12 Month Old Sleep Schedule: Your Invaluable Guide To Zzz

Healthy sleep patterns start with a schedule. Here’s how to get your baby onto a regular 12 month old sleep schedule with top tricks to make creating and maintaining it as easy as possible.

How Much Should A 12 Month Old Sleep?

Your 12 month old should be having between 13 to 15 hours of sleep in a 24 hour period. They will take 11 to 12 hours at night and the remaining 2 to 3 hours will be taken over 2 daytime naps.

Sample 12 Month Old Sleep Schedule

By 12 months old, your baby will be sleeping through the night and they will be having 2 naps a day.

The afternoon nap will typically be longer than the morning nap, but that will depend on how busy your child’s day has been.

Here’s a sample 12 month old sleep schedule to give you a guideline for how your baby’s day may flow:

REMEMBER: This 1 year old sleep schedule is a guideline and will differ from baby to baby. As you become more in tune with your baby’s needs and learn what works for them, you will find a sleep schedule that meets your needs.

Nap Schedule For 12 Month Old Baby

Here’s a quick reference for a 12 month old nap schedule to help you visualise your baby’s daytime sleep habits:

How Often Should 12 Month Old Sleep?

Your 12 month old will sleep every 3 to 4 hours. Depending on when your baby wakes up and goes to bed, this usually means your child’s nap schedule will contain 2 naps per day.

Is 12 Months Too Early For One Nap?

Typically… Yes, 12 months is too early for one nap. While some 1 year olds can get by on one nap a day… most will not transition to a one nap schedule until they are 14 to 16 months of age.

How Long Should A 12 Month Old Nap?

Your 12 month old will require between 2 to 3 hours of nap time during the day split between two naps… A shorter morning nap and a longer afternoon one.

I would not recommend letting your 12 month old sleep for longer than 2 hours in the afternoon as you run the risk of it impacting their bedtime.

Equally, the morning nap should not be longer than 1½ hours to ensure that your little one is ready for their afternoon nap.

TOP TIP: The morning nap can be as short as half an hour depending on your little one’s individual needs and what time they wake in the morning.

Bedtime For 12 Month Old

For a 12 month old schedule, your baby’s bedtime routine should now be firmly in place and it will not change much from now on. A simple bedtime routine will consist of:

Having a bath,
Followed by a massage,
Cosying up together with a suitable baby book and singing a lullaby,
Having a drink
And finally, settling baby down to sleep in their crib.

The entire bedtime routine should start between 6pm and 6.30pm and take no longer than 30 minutes.

REMEMBER: The bedtime routine should follow the same steps and be repeated at the same time every evening to ensure your 12 month old can recognise the signs that bedtime is coming to help them settle and fall asleep more easily.

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12 Month Old Sleep Regression

At 12 months old, you may notice your baby goes through a sleep regression…

This is not uncommon as many children will go through a 12 month old sleep regression due to it being a time in your baby’s life when lots of important developmental milestones are being reached.

The combination of learning to walk, starting to talk and a whole host of other emotional and cognitive developments can make this a tricky time for managing sleep both in the day and at night.

If your little one’s well-established sleep schedule no longer gets your baby to sleep then it is very likely that they are experiencing a 12 month sleep regression.

Take a look at my post The 12 Month Old Sleep Regression for lots of helpful information on how to survive this common sleep problem without undoing all of your hard work to get your little one on a sleep schedule!

12 Month Old Sleep Tips

Establishing and maintaining a 12 month old sleep schedule will make your day much easier to manage because after all… Everything starts and ends with sleep!

Here are some of my top sleep tips to make creating and maintaining a 12 month old sleep schedule as simple as possible:

Have a regular bedtime routine. I cannot emphasise how important it is to have a consistent bedtime routine. Start the routine at the same time every day and aim to have your baby in bed at the same time each evening.
Use strong sleep association tools. Even a simple nightlight can connect your child’s brain that a darkened room with a warm light means sleep. Blackout blinds, white noise machines and a favourite toy also help your child know when it’s time to sleep.

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Lower the energy at the end of the day. By 12 months old, your baby is more aware of what is going on around them and can be more easily distracted… So prepare your baby for sleep by not letting things get too exciting before bedtime. Keep your interactions calm and low-key.
Get some fresh air every day. Fresh and natural light will help to regulate your baby’s melatonin levels and circadian rhythm. Taking your baby outside every day for a walk in their pram or simply sitting in the garden to play on a blanket will definitely help establish a healthy sleep schedule for 12 month old.
Avoid your baby getting overtired. As your baby becomes more active and stays awake for longer periods of time it is very easy for them to become overtired, resulting in them fighting sleep. So, watch for sleep cues and ensure your little one has a consistent nap schedule and a regular bedtime as a part of their 12 month old sleep schedule.
No screens AT LEAST 1 hour before bed. Now your baby is a little older you may be tempted to let them play with a screen device. My advice would be to not let this happen at such a young age… BUT if you do decide for your little one to have screen time they should not be on it at least 1 hour before bed as the blue light emitted from screens is proven to disrupt your child’s ability to sleep. Complete simple games with wooden toys or read books together instead.

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Don’t let naps last too long. It is important at this age that your baby’s daytime naps do not last longer than 2 hours as this may result in your little one not wanting to go to bed on time or early morning waking. You may need to wake them if they do not wake up of their own accord at the end of the nap.
Be consistent in how you treat nighttime waking. As your 12 month old baby is now on a well-established solid diet with 3 meals a day, they do not require feeding at night. Therefore, if your baby wakes at night, wait a while to see if they will resettle and if necessary go to them and comfort them without picking them up or talking.
They may be thirsty? You should also consider that your baby may be thirsty at night. If your baby will not settle try offering water in a baby bottle to drink rather than giving in to a milk feed.

Common 12 Month Old Sleep Problems

The most common sleep problems that your baby may encounter when establishing and maintaining a 12 month old sleep schedule are:

Experiencing a sleep regression.
Early morning waking because they are more aware of the light and sounds that surround them or because they went to bed early.
Restless settling because they are feeling discomfort from teething.
Fighting sleep because they’re overtired.
Crying when away from you due to separation anxiety.
Resisting bedtime because they have not calmed down for the day.
Night time waking and crying because they need your touch to self-settle back to sleep.

Frequently Asked Questions About A 12 Month Old Sleep Schedule

Looking for more help with creating your baby’s 12 month sleep schedule? Find answers to the most common questions here.

What Time Should A 12 Month Old Go To Bed?

Bedtime for babies, toddlers and preschoolers does not really change. For a 1 year old sleep schedule, your baby should be in bed with the lights out by 7pm.

If you want to adjust your schedule to make bedtime a little later you must change your daily nap times accordingly. But no matter what… your baby should not be in bed any later than 8pm.

What Time Do Most 1 Year Olds Wake Up?

Depending on what time you’re putting your 1 year old to bed, they will normally wake after 10 to 12 hours of sleep.

For example: If your little one is in bed by 7pm, I would anticipate them waking between 6am and 7am the following morning.

Is a 3 Hour Nap Too Long For A 1 Year Old?

If your 1 year old is only having one nap a day then a 3 hour long nap is absolutely fine. However, most 1 year old nap schedules contain 2 naps to help your little one get through the day and to split up their sleep requirements.

I would recommend that they sleep for no longer than 1 hour in the morning and 2 hours in the afternoon.

TOP TIP: Getting the balance right is the key as too little daytime sleep will impact on your child’s ability to sleep at night if they’re overtired. The same is also true of too much daytime sleep too late in the day.

Sleep Schedules Further Reading

Here are some more sleep schedules to help you get the most out of helping your little one sleep as best they can.

After all…

Sleep breeds sleep!

Need More Parenting Help?

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Paula McLaren is the founder of Teething to Tantrums and a highly qualified childcare expert with over 40 years of experience as a Norland Nanny. She holds a BA (Hons) in Early Years Development & Learning (0-6 Years) and the prestigious Norland Diploma. Paula has worked as a night nanny, run a successful daycare center in London, and helped raise countless children using her tried and tested developmental and guidance methods.