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Expert Reviewed By - Healthy sleep patterns start with a schedule. Here’s how to get your little one onto a regular 13 month old sleep schedule with top tricks to make maintaining it as easy as possible.
How Much Should A 13 Month Old Sleep?
Your 13 month old should be having between 12 to 14 hours of sleep in a 24 hour period. This will normally consist of 10-12 hours taken at night and the remaining taken over 2 naps during the day.
13 Month Old Wake Window
At 13 months of age, your baby will have 3 to 4 hours of awake time between their naps.
This ensures that your baby has enough awake time during the day to meet their developmental milestones and to consume enough daytime calories to grow.
TOP TIP: If your baby had a quick nap and is showing signs of being tired during their wake window (having only been awake for a short period of time…) then let them go to sleep again and DO NOT wait for ‘nap time‘. Trying to keep your baby awake will only lead to them getting overtired and being unable to settle.
Sample 13 Month Old Sleep Schedule
By 13 months old, your little one should be sleeping through the night with no issues and having 2 naps a day.
The afternoon nap is typically longer than the morning nap, but that will depend on how busy your child’s day has been and whether they are going through a nap transition.
Here is a sample 13 month old sleep schedule to give you a guideline for how your baby’s day can flow:
REMEMBER: This 13 month old sleep schedule is only a guideline and will differ from baby to baby. As you become more in tune with your child’s needs and learn what works for them, you will find a sleep schedule that will meet all of your needs and will ensure your baby is well-rested.
Nap Schedule For 13 Month Old
You may find that at 13-14 months old, your baby may struggle to settle for their morning nap, but will happily take a longer afternoon nap.
This is the beginning of a nap transition.
Not every child will go through this yet and most 13 month olds will still require 2 naps a day for the foreseeable.
Here’s a handy quick reference for a 13 month old nap schedule to help you visualise your child’s daytime sleep habits:
How Long Should A 13 Month Old Nap?
Your 13 month old will require between 2 to 3 hours of nap time during the day.
I would not recommend letting your 13 month old sleep for longer than 2 hours in the afternoon as you run the risk of it impacting their bedtime.
Equally, if your baby is still having morning naps, they 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.
How Many Naps For A 13 Month Old?
Most 13 month olds will need 2 naps a day… A shorter morning nap and a longer afternoon one.
However, this is the beginning of a nap transition phase from 2 naps to 1 and so be prepared for your little one to show signs of not wanting to nap twice a day every day.
If your baby does want to drop a nap, you should drop the morning nap first and ensure the afternoon nap is about 2 hours long.
Bedtime For 13 Month Old
As always, a regular and healthy bedtime routine is essential to your baby’s good night’s sleep. And for a 13 month old sleep schedule, your baby’s bedtime routine will consist of:
- Having a calm dinnertime with the opportunity to try healthy foods.
- Followed by a warm and calm bath
- Cosying up together with a suitable book
- Having a pre-bed drink
- And finally, settling down to sleep in their crib.
The entire bedtime routine should start between 6pm and 6.30pm and ideally, 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 13 month old can recognise the signs that bedtime is coming to help them settle and fall asleep more easily.
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What Time Should A 13 Month Old Go To Bed?
Bedtime for babies, toddlers and preschoolers does not really change. For a 13 month old sleep schedule, your baby should be in bed with the lights out by 7pm.
If you want to adjust your schedule to have an earlier bedtime or to make it 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 to ensure your toddler gets enough sleep to support their brain’s growth and development as well as their physical development.
13 Month Old Sleep Tips
Establishing and maintaining a 13 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 13 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.
- Lower the energy at the end of the day. By 13 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.
- 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.
Finding the right night light for your child can be quite a task. You want something safe, comforting, and practical. The Cozy Starry Night Light ticks these boxes, with eye-friendly warm lighting and an easy-to-use dimmer.
Its gentle glow makes it the best night light for feeding baby, diaper changes, or comforting your little one back to sleep.
As your baby grows the Cozy Starry Night Light's starry sky projection can provide comfort and gentle quiet time stimulation. Its soft lighting ensures a dreamy, peaceful environment, supporting your baby’s natural sleep cycle.
It really is a fantastic nightlight (at a very reasonable price!)
- Eye-friendly warm lighting with adjustable brightness.
- Includes a timer function for convenience.
- Projects a starry sky that is soothing for little ones.
- Rechargeable battery, so it's very portable.
- A USB adapter is not included for charging.
- The star projector is static without motion (however, this is ideal for very young babies and toddlers).
- Battery life varies based on the brightness settings.
- 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 or simply sitting in the garden to play on a blanket will definitely help establish a healthy 13 month old sleep schedule.
- Try to avoid overtiredness. 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 timely daytime naps and a regular bedtime as a part of their 13 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.
This delightful wooden stacking rainbow toy from Our Littles Co features a timeless and aesthetically pleasing design, making it a delightful addition to any nursery or playroom decor. Crafted from high-quality, child-safe wood, this stacker toy is designed to withstand hours of play for years to come!
- Be consistent with how you treat nighttime waking. As your 13 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 and comfort them without picking them up or talking.
- Encourage falling to sleep independently. If you have not done so already then encouraging your little one to fall asleep independently is now essential. Being able to fall asleep alone will help with bedtime settling and nighttime waking. If your little one is struggling try introducing a cuddly comfort toy to keep them company.
The calming music and sounds combined with the super-soft fabric and rhythmic breathing motion of this otter-ly cuddly pal will help soothe and comfort your little one, at home or wherever you go. Plus, it's even machine washable for when the inevitable spillages and floor drops happen!
- 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 to drink rather than giving a milk feed. If you haven’t done so already, now is also a good time to transition from baby bottles to cups.
- Watch for signs of nap transition. This is an age when your little one may start to transition from 2 naps to 1. Watch for sleep cues to make sure you get the timing of naps right.
TOP TIP: If your little one is continually resisting nap time try lengthening the wake window between naps before considering dropping a nap. Also, remember that during nap transitions, your toddler may need to nap twice on some days but only once on others… depending on how well they have slept at night and how busy their day has been.
Common 13 Month Old Sleep Problems
The most common sleep problems that your baby may encounter when establishing and maintaining a 13 month old sleep schedule are:
- Experiencing a late 12 month 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. Use blackout blinds to help prevent this.
- Restless settling because they are hyper from the day’s activities.
- Fighting sleep because they’re overtired due to the increase in physical activity.
- Crying when away from you due to separation anxiety.
- They are fighting naps and sleeping for fewer hours at night because they’re going through a nap transition.
Maintaining a good sleep routine with your baby can be tricky, especially through changing seasons or when you’re away from home! This beautiful blackout blind from Tommee Tippee is made from lightweight premium fabric and completely blocks out daylight, helping to create a dark and sleepy space for baby, no matter where you are!
Frequently Asked Questions About A 13 Month Old Sleep Schedule
Looking for more help with creating your baby’s 13 month sleep schedule? Find answers to the most common questions here.
Is 9pm Too Late For Toddler Bedtime?
Yes, 9pm is too late for a toddler’s bedtime. I believe that all babies and toddlers should be in bed around 7pm and certainly no later than 8pm.
Can A 13 Month Old Baby Sleep Through The Night?
Yes, a 13 month old can sleep through the night. However, if your 13 month old is waking regularly at night… consider not rushing to their side immediately when they wake, but rather waiting a short while to see if they will self-settle.
Is There A Sleep Regression At 13 Months?
Yes and no… Sleep regressions can occur at any age but there are certain times when they are more likely to happen.
Mainly at 4 months, 6 months, between 8 and 10 months and around 12 months old.
If your baby’s established sleep patterns are disrupted with them fighting sleep, increased nighttime wakings and restlessness then they are very likely experiencing a short-term sleep regression. Read these posts to help you navigate this situation:
- Sleep Regression: What, Why, Signs & Sanity-Saving Solutions
- My Toddler Won’t Sleep Without Me! The 9 Solutions You Need
- Baby Won’t Sleep Unless Held (12 Proven Steps To Follow)
Is 13 Months Too Early For One Nap?
Whilst some 13 month olds can function on 1 nap a day… Most will still need 2 naps for a while.
As this is the beginning of the nap transition phase, you will need to keep a keen eye on sleep cues and be prepared to be flexible, by adjusting wake windows and the length and number of naps on a daily basis.
TOP TIP: Always keep in mind how much nighttime sleep your little one is getting in a 24 hour period to help you work out how much daytime sleep they need. Dropping a nap too early can lead to sleep difficulties so be prepared to be flexible.
Can You Sleep Train A 13 Month Old Baby?
Yes, you can sleep train a 13 month old baby. I prefer the “Gradual Retreat” and “I’ll Be Back” sleep training methods.
Having healthy and regular sleep routines will set your baby on the right path to good sleep habits and a consistent sleep cycle for years to come.
How Long Should A 13 Month Old Go Between Naps?
The longest most 13 month olds can go between naps is 4 hours.
TOP TIP: The shortest wake window is usually in the morning between waking and the morning nap.
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!
- Newborn Sleep Schedule
- 1 Month Old Sleep Schedule
- 2 Month Old Sleep Schedule
- 3 Month Old Sleep Schedule
- 4 Month Old Sleep Schedule
- 5 Month Old Sleep Schedule
- 6 Month Old Sleep Schedule
- 7 Month Old Sleep Schedule
- 8 Month Old Sleep Schedule
- 9 Month Old Sleep Schedule
- 10 Month Old Sleep Schedule
- 11 Month Old Sleep Schedule
- 12 Month Old Sleep Schedule
- 13 Month Old Sleep Schedule
- 14 Month Old Sleep Schedule
- 15 Month Old Sleep Schedule
- 16 Month Old Sleep Schedule
- 17 Month Old Sleep Schedule
- 18 Month Old Sleep Schedule
- 19 Month Old Sleep Schedule
- 20 Month Old Sleep Schedule
- 21 Month Old Sleep Schedule
- 22 Month Old Sleep Schedule
- 23 Month Old Sleep Schedule
- 2 Year Old Sleep Schedule
- 30 Month Old Sleep Schedule
- 3 Year Old Sleep Schedule
Need More Parenting Help?
- Download our FREE Perfect Sleep Cheat Sheet. It’s a free, easy-to-use and proven formula designed for parents of 0-5 year olds to master the art of consistently undisturbed and restful sleep without the yelling, nagging or exhausting long-winded evenings.
- Check out our Parenting Toolbox. You’ll get access to expertly-chosen products that you can guarantee are the best for your little one and your wallet.
- Are you looking for personalized guidance to navigate the challenges of parenting? My 1-on-1 Consultations offer tailored strategies and actionable advice to help you support your child's growth and well-being with confidence.
A bedtime & nap cheat sheet so good your little one will ask you to put them to bed...
Laura Williams "This is a life saver! I'm so glad I downloaded your bedtime & nap cheat sheet. My little one actually asked me to put him to bed last night! Unbelievable! Thank you so much!"
Click Here For The FREE Cheat Sheet
