Regressions & wobbles
The 12 month sleep regression: first steps, nap strikes and what helps
One-year-old suddenly refusing naps or waking at night? What's behind the 12 month sleep regression, why it's rarely time to drop a nap, and what helps.
The short version
- Around the first birthday, many babies go through a patch of refused naps and more night waking, often while learning to walk.
- A one-year-old refusing the second nap usually isn't ready to drop to one nap yet. Most make that switch somewhere between about 12 and 18 months.
- Keep offering two naps for a couple of weeks, protect bedtime, and give plenty of daytime practice with new skills.
- Illness and teeth are common at this age too, so rule them out before changing much.
Your baby is turning one. They may be cruising around the furniture, taking wobbly first steps or chattering away. And suddenly the second nap is a battle, bedtime takes an hour, or they’re up at 2am, wide awake and delighted with themselves.
This is often called the 12 month (or one-year) sleep regression. It’s usually short-lived, and the biggest risk is reacting to it with a change your baby isn’t ready for.
What’s going on around the first birthday
Walking (or nearly walking)
Many babies take their first steps somewhere around 12 months, though the normal range is wide. Learning to walk takes enormous effort and focus, and it often spills into sleep: practising in the cot, resisting naps, waking at night.
Big leaps in understanding
Babies at this age understand much more than they can say. They know what comes next in a routine, and they may protest about it.
The nap transition question
At 12 months, most babies still need two naps. The HSE notes that children usually move to one nap from around 12 to 15 months (HSE), and plenty take until 18 months. A short burst of refused naps at 12 months can look like readiness to drop a nap, but often isn’t.
Teeth and bugs
First molars often arrive around 12 months (NHS), and many one-year-olds are starting crèche or childminding and picking up every cold going.
Signs you might be in it
- Suddenly refusing one nap (often the afternoon one), or both
- Taking much longer to fall asleep at bedtime
- Waking at night to stand, babble or practise
- Waking earlier in the morning
What tends to help
Keep offering two naps for a while
If your baby refuses a nap, offer a calm, dark, quiet chance anyway. Rest is still useful. Many families find a two-week rule helpful: if the refusals continue consistently for two weeks or more and your baby is coping well on one nap, it may be time to move to one nap. If not, ride it out.
Adjust awake time a little
A one-year-old on two naps often manages around 3 to 4 hours awake between sleeps. Sometimes pushing the first nap slightly later fixes a refused second nap. See wake windows by age.
Protect bedtime
On days when naps fall apart, an earlier bedtime can stop overtiredness spilling into the night. The HSE suggests a bedtime between 7pm and 9pm at this age and avoiding naps after 3.30pm (HSE).
Lots of practice by day
Floor time, walking practice, climbing (safely) and outdoor play all help burn energy and master skills, so there’s less need to rehearse them at night. Morning daylight helps the body clock too.
Same routine, same responses
A short, predictable bedtime routine and a consistent, calm response at night are your best tools. The HSE suggests a wind-down hour with dimmed lights and quiet voices, and no screens in that last hour (HSE).
How much sleep does a one-year-old need?
The American Academy of Sleep Medicine recommends 11 to 14 hours in total over 24 hours for children aged 1–2 years, including naps (Paruthi et al., 2016). The HSE describes about 10 to 12 hours at night at one year, plus two naps of 1 to 2 hours. Some children need a little more or less. How your child is during the day is a useful guide. More detail is in how much sleep does a baby need.
Safe sleep at one
- Keep the cot mattress at its lowest setting, and remove anything your toddler could stand on to climb out.
- The HSE suggests a comfort toy or blanket can be introduced from 12 months, as long as it’s clean and has no loose parts, cords or choking hazards.
- Avoid giving a bottle in bed. The HSE notes it can be a choking risk and can become something your child relies on to sleep.
When to talk to someone
Reach out
Talk to your GP, public health nurse or health visitor if your child seems unwell, snores loudly or seems to struggle to breathe in sleep, or if broken nights go on for many weeks. Your own wellbeing matters too, so ask for help if you’re struggling.
Questions parents ask
Should my 12 month old drop to one nap?
Usually not yet. The HSE notes that most children move to one nap from around 12 to 15 months, and many take longer. A short refusal phase at 12 months is common and often passes. If your baby has refused the second nap consistently for two weeks or more and is coping well, it may be time; see our guide to dropping to one nap.
How long does the 12 month sleep regression last?
There's no set length. For many babies a nap strike or wakeful patch settles within a couple of weeks, especially once a new skill like walking is mastered.
Does my one-year-old still need milk at night?
The HSE says children who are fully established on solids don't need night feeds. Many breastfed toddlers still feed at night for comfort and connection, which is a family choice. If you'd like to reduce night feeds, doing it gradually is usually gentler.
Can my 12 month old have a pillow or duvet now?
Guidance generally suggests waiting. The HSE says a comfort toy or blanket can be introduced from 12 months if it's clean and safe. Pillows and duvets are usually introduced later, once your child is in a bed.
Sources
- Naps for babies and toddlers — HSE
- Your child's sleep needs: 6 months to 2 years — HSE
- Bedtime routines — HSE
- Recommended amount of sleep for pediatric populations (Paruthi S et al., J Clin Sleep Med, 2016) — American Academy of Sleep Medicine, via PubMed
- Baby teething symptoms — NHS