The Quick Answer
A 12 month old usually takes 2 naps for a total of 1.5 to 3 hours of daytime sleep, plus 11 to 12 hours overnight. The wake window is about 3.5 to 4 hours, and most toddlers are eating three meals and two snacks. The same schedule works at 13 months. Most toddlers stay on 2 naps until around 15 months. Below you'll find a sample day.
Parents often ask me for a 12 month old sleep schedule. For young babies, I teach a flexible schedule using wake windows, part of the timing pillar of The Helping Babies Sleep Method. It's built for the days when naps don't go to plan.
But at this age, your toddler is much more resilient to nap timing. Being 15 minutes late for a nap doesn't have the dramatic effect it would at 4 to 6 months. On 2 naps, the day becomes more predictable and more "on the clock." I'm Sarah Mitchell, founder of Helping Babies Sleep and author of The Helping Babies Sleep Method, and the first birthday is when a set daily rhythm really starts to work.
What's Happening at 12 and 13 Months?
- Two naps, with longer wake windows of about 3.5 to 4 hours.
- Milk feeds vary a lot. Some families are still nursing morning and night, while others are weaned completely.
- Your toddler is capable of sleeping 11 to 12 hours without a feed.
- Molars may be coming in and can cause some night waking or early wake-ups.
- Walking and big leaps in independence can make sleep bumpy for a while. Read more about the 12 month sleep regression.
- The next stage is one nap, usually somewhere between 14 and 18 months.
If nights have been broken since infancy, that's usually not a new problem. The 4 month sleep regression permanently changed how your baby sleeps, and some families are still feeling it after the first birthday.
How Much Sleep Does a 12 Month Old Need?
- Wake window: about 3.5 to 4 hours
- Naps: 2
- Daytime sleep: 1.5 to 3 hours
- Night sleep: 11 to 12 hours
- Total sleep: about 13.5 to 13.75 hours in 24 hours
- Food: three meals and two snacks, plus milk
- Night feeds: usually none needed
See how this compares with every other age in Wake Windows by Age.
Sample 12 to 13 Month Old Sleep Schedule on 2 Naps
Here's a sample day from my book. It shows the longest wake windows in the range, so think of it as where your toddler is heading. Many 12 month olds still do best with wake windows closer to 3.5 hours and an earlier bedtime. Use it to see how the intervals fit together, not as a timetable to match to the minute.
| Time | What happens | Interval | Notes |
|---|---|---|---|
| 6:30 a.m. | Wake up, milk #1 | ||
| 8:00 a.m. | Solids #1 (breakfast) | 1.5 hr after milk | |
| 9:00 a.m. | Snack | ||
| 10:00 a.m. | Nap 1, asleep (about 1 hr) | 3.5 hr awake | 45 minutes or more. |
| 11:00 a.m. | Wake up, milk #2 and snack | 4.5 hr since last milk | As your toddler gets closer to 14 months, this nap often shortens slightly. |
| 1:00 p.m. | Solids #2 (lunch) | 2 hr after milk | |
| 2:45 p.m. | Nap 2, asleep (about 1 hr 15 min) | 3 hr 45 min awake | Avoid starting this nap later than 3:00 p.m. It's harder to settle and pushes bedtime later. |
| 4:00 p.m. | Wake up, milk #3 and snack | 5 hr | Wake by 4:00 p.m. so bedtime is no later than 8:00 p.m. |
| 6:00 p.m. | Solids #3 (dinner) | 2 hr after milk | |
| 7:20 p.m. | Milk #4 | 3 hr 20 min | |
| 8:00 p.m. | Asleep for the night | 4 hr awake | This is the latest end of the range. Earlier naps mean an earlier bedtime. |
What's important in this schedule: about 3.5 to 4 hours awake between sleeps, a second nap that starts by 3:00 p.m., solids spaced after milk, and a bedtime no later than 8:00 p.m. What's not important: the exact clock times. If your toddler wakes at 7:00 a.m., shift everything later. If the second nap ends earlier, bedtime comes earlier.
Two Nap Rules That Matter at This Age
- Don't let the second nap start later than 3:00 p.m. A late nap is harder to settle and pushes bedtime later.
- Wake your toddler by about 4:00 p.m. That protects a bedtime of no later than 8:00 p.m.
- Expect the morning nap to shrink a little as your toddler gets closer to 14 months.
If wake windows stop working, with your toddler taking longer than 20 minutes to fall asleep or playing through naps, stretch them by about 15 minutes. Here's how wake windows grow by age. Nap refusal at 12 months usually isn't a sign to drop to one nap. When the time does come, read The Toddler 2-1 Nap Transition.
Feeding, Meals and Milk at 12 Months
Intentional feeding is the third pillar of The Helping Babies Sleep Method.
- Three meals and two snacks. Space meals about 1.5 to 2 hours after milk, so your toddler still comes to meals hungry.
- Keep the last milk a little away from falling asleep, so it doesn't become part of how your toddler falls asleep.
- Night feeds: most toddlers are capable of sleeping 11 to 12 hours without feeding.
Every family's milk situation looks different at this age, and that's fine. If you're working on dropping night feeds, read 5 Reasons Why Night Weaning Isn’t Going Well. For how daytime feeding shapes nights, see The Feeding and Sleep Connection. Check with your pediatrician about milk and nutrition after 12 months.
Bedtime at 12 and 13 Months
Count about 3.5 to 4 hours from when your toddler wakes from the second nap. Here's an example from my book: if your 13 month old wakes from the second nap at 3:00 p.m., aim for asleep between 6:30 and 7:00 p.m.
When you're deciding, think about two things: what time your toddler woke up for the day, and when they woke from the last nap. And here's a simple rule: if your toddler starts acting "wired," you know for sure it's bedtime. Here's how to build a calming bedtime routine, how to handle toddler bedtime battles, and what to do about a 13 month old waking at 5:00 a.m.
Still Waking at Night at 12 Months?
Since the 4 month sleep regression, your little one surfaces briefly between sleep cycles all night. If they fall asleep feeding or being rocked, they'll look for the same help each time. At 12 months, when most toddlers don't need to eat overnight, frequent waking is usually a learned habit, not hunger.
A good schedule makes everything easier, but timing is only one of five pillars in The Helping Babies Sleep Method. Self-Soothing Skills and Why Your Child Needs Them explains the missing piece, and The Two Phases of Sleep Training explains how we sequence it. If sleep suddenly falls apart, read how to tell a regression from a schedule problem. Starting daycare? Read Getting Ready for Daycare at 12 Months.
Setting Up the Sleep Space
A dark room helps with short naps and early wake-ups. My favorites are SleepOut curtains; use my code helpingbabiessleep for 10% off SleepOut Curtains. See why I love a wool sleep sack and the full baby sleep environment checklist.
What Comes Next
At 14 to 15 months, many toddlers start showing signs they're ready for one nap. See the 14 and 15 month old sleep schedule and read about the 15 month sleep regression. Or look back at the 10 and 11 month old sleep schedule.
Sleep Help in Palo Alto and the Bay Area
The first birthday is a common time for families to reach out to us, especially when night waking has hung on all year. We help parents across Palo Alto, Menlo Park, Mountain View, Los Altos, Sunnyvale, Cupertino and San Jose, and coach families virtually anywhere.
- Want the wake window chart? Download the free Sleep Chart →
- Not sure where to start? Take the free Sleep Quiz →
- Baby 4 to 24 months? Explore baby sleep coaching →
- Prefer to learn on your own time? Try the Baby Online Class →
- Ready to talk? Book your intro call →
Frequently Asked Questions About the 12 Month Old Sleep Schedule
How many naps does a 12 month old take?
Two naps, for a total of about 1.5 to 3 hours of daytime sleep. Most toddlers stay on 2 naps until somewhere between 14 and 18 months, when they move to one nap. Fifteen months is typical.
What is the wake window for a 12 month old?
About 3.5 to 4 hours between sleeps on 2 naps, measured from when your toddler wakes up to when they're back asleep. At 12 months, many toddlers are still at the shorter end, and the stretch before bed is usually the longest.
What time should a 12 month old go to bed?
Count about 3.5 to 4 hours from when your toddler wakes from the second nap. For example, if they wake at 3:00 p.m., aim for asleep between 6:30 and 7:00 p.m. Try to keep bedtime no later than 8:00 p.m. If your toddler starts acting wired, you know for sure it's bedtime.
Is my 12 month old ready for one nap?
Usually not yet. A rough patch of nap refusal around 12 months is common and often passes. Signs of real readiness, like fighting the morning nap or the second nap most days of the week, usually show up between 14 and 18 months. Dropping to one nap too early often means an overtired afternoon and a very early bedtime.
Should a 12 month old still have a night feed?
Most toddlers this age are capable of sleeping 11 to 12 hours without a feed. There's a lot of variability in daytime milk at this age. Some families are still nursing morning and night, while others are weaned completely. Check with your pediatrician if you have any concerns.
Why is my 12 month old waking at night or early in the morning?
Molars can come in around this age and cause some night waking or early wake-ups. A bedtime that's too late, a second nap that starts after 3:00 p.m., or a toddler who still needs help falling asleep are other common causes.
Is there a 12 month sleep regression?
Many parents notice a bumpy patch around the first birthday, often with walking, molars and nap refusal. It's often a temporary phase or a schedule that needs adjusting rather than a true regression. Check the wake windows first before changing the number of naps.
Keep Reading
- Wake Windows by Age: A Simple Guide for Parents
- The Helping Babies Sleep Method: The Complete Overview
- The 12 Month Sleep Regression
- 4-Month Sleep Regression: Causes, Signs, and How to Navigate It
- 10 and 11 Month Old Sleep Schedule
- 14 and 15 Month Old Sleep Schedule
- The Toddler 2-1 Nap Transition
About the Author
Sarah Mitchell, BKin, DC (retired) is the founder of Helping Babies Sleep, a Bay Area sleep consulting agency based in Palo Alto, and the author of the Amazon bestseller The Helping Babies Sleep Method: The Art and Science of Teaching Your Baby to Sleep. A retired chiropractor, Certified Lactation Counselor, RIE Foundations graduate and member of the Society of Behavioral Sleep Medicine, she has supported more than 1,000 families over 13 years.
Sources
- Sarah Mitchell, The Helping Babies Sleep Method, Chapter 4: Babies (4 to 24 Months), 12-to-14-Month Schedule on Two Naps; Appendix A: Bedtime Timing Examples.
- Paruthi S, et al. Recommended amount of sleep for pediatric populations. Journal of Clinical Sleep Medicine, 2016. PubMed
- American Academy of Pediatrics, HealthyChildren.org: A Parent's Guide to Safe Sleep
