Getting enough sleep is important for both parents and babies, especially around the age of one. Your toddler's sleep patterns will change a lot as they grow. Setting up a healthy sleep plan for your 12-month-old is very important for their health and the health of your whole family.
According to professionals, a 12-month-old baby needs about 13 to 14 hours of sleep every 24 hours.
| Sleep Component | Length |
| Nighttime sleep | 10 to 12 hours |
| Daytime sleep | 2 to 3 hours |
| Total | 13–14 hours |
Babies have different sleep needs. Instead of focusing only on getting exact numbers, pay attention to your baby's energy and mood.
If your baby wakes up happy, stays awake during wake times, and doesn't have many meltdowns, they're probably getting enough sleep. Problems getting up in the morning, falling asleep during meals, or being fussier in the late afternoon are all red flags.
Every day might look like this:
| Time | What to Do |
| 6:30 AM | Wake up |
| 9:30 AM | Morning nap (1-2 hours) |
| 12:00 PM | Lunch |
| 2:00 PM | Afternoon nap (1 to 1.5 hours) |
| OR | |
| 11:30 AM | One nap (2–3 hours) |
| 6:00 PM | Dinner |
| 7:00 PM | Bedtime |
Based on your baby's natural rhythm, change it by 30 minutes. Keep wake windows between 3 and 4 hours long. If they are too short, the baby won't be tired enough, and if they are too long, the baby will be too tired.
A one-year-old should go to bed between 7:00 and 8:00 PM. This earlier bedtime keeps your baby from getting too tired, which makes it harder to fall asleep. It works with your body's natural circadian rhythms, which cause the body to produce more melatonin between 6:30 and 7:00 PM, and makes sure they get enough sleep before their normal wake-up time of 6:30 to 7:00 AM.
If they are already in this range for bedtime and sleep is going well, don't change anything. You might want to make changes if your baby wakes up 30 to 60 minutes after going to bed or if they wake up every morning before 6 AM.
Follow your baby's sleep plan even if they are learning to do things on their own and saying "no." Giving them "just this once" more time to stay awake can throw off their schedule for days.
At 12 months, most babies are in the process of changing how they take naps. It could happen at any time between 12 and 18 months, but most of the time it happens around 15 months. Most one-year-olds need to sleep for 2 to 3 hours a day.
Each nap may last between one and one and a half hours if your baby still takes two. If they've switched to one nap, this single sleep time usually lasts for two to three hours. If your baby is taking naps easily and sleeping well at night, they're not ready yet. Don't rush the change just because they turned one year old.
Your baby may be ready to transition to one nap if they show these signs:
It takes time to make the change. Every few days, move the morning nap back by 15 to 30 minutes until it's around 11 or 11:30 AM. During the afternoon slump, fight fussiness with snacks, activities outside, and fun play.
By the second week, your baby should be able to sleep for two to three hours in the late morning. Stop taking naps in the afternoon and temporarily move bedtime to 6:00–6:30 PM to keep babies from being too tired.
By week three, the single nap will be taking place between 11:30 AM and 2:00 PM, and you can slowly move bedtime back to 7:00 PM to 7:30 PM.
If your baby is falling apart every day by 5 p.m., keep putting them to bed early for another week or two. Try the single nap for two weeks. If it stays under 90 minutes, switch back to two naps and try again in a month.
Around 12 months, most babies have a sleep slump that lasts for 2 to 6 weeks.
Several things play a role:
During regressions, keep up regular routines and give extra comfort. Playing with your baby for at least an hour a day will make them tired. If they stand in the crib at night, wait two to three minutes before intervening—they usually go back to sleep on their own.
If your baby has separation anxiety, play peek-a-boo during the day and say your name when it's time for bed instead of leaving all of a sudden. Do quiet things before bed, and save the fun toys for the morning.
For teething, talk to your baby's doctor about how to ease the pain and give them cold toys 30 minutes before bed.
If sleep doesn't get better after 8 weeks or gets worse over time, you should see your baby's doctor to rule out more serious problems, such as ear infections or reflux.
A regular bedtime routine that lasts 30 to 45 minutes lets your baby know it's time to relax. Every night, do the same things in the same order at the same time.
Main steps in a routine:
Start relaxing 45 minutes before you want to go to bed. Eat dinner at least 45 minutes before going to bed to give their body time to digest. Make bath time quiet instead of fun; play splash games in the morning.
Instead of telling new, interesting stories during story time, read in a quiet voice with well-known books.
As you say goodbye, give them a quick hug and say something like, "I love you, it's time to sleep, I'll see you in the morning." Put the baby in the crib while they are still awake but sleepy. Their eyes may be heavy, but they are still aware. Keep the room dark, play white noise, and quietly leave the room.
As important as the process is how the room is set up.
The best temperature for a baby to sleep is between 68°F and 72°F, which is cooler than you might think. It should be so dark in there that you can't see your hand in front of your face. Get blackout curtains and use black tape to cover any lights on computers or TVs.
White noise can be incredibly helpful for blocking out household sounds and creating a consistent sleep environment. Place a white noise machine about the volume of a shower, positioned away from the crib to create ambient sound without being too close. If you're looking for a convenient option, the Momcozy Smart Baby Sound Machine offers 34 soothing sounds and app control, so you can adjust settings without entering the room and disturbing your baby.
There shouldn't be any blankets, pillows, or stuffed animals in the crib. It should only have a firm mattress with a fitted sheet. Make sure the mattress is at the lowest level if your baby can pull up to stand. A sleep sack is safer and warmer than loose blankets.
It can be hard to put a one-year-old to sleep at times. Watch for signs of sleepiness, like rubbing eyes, yawning, or fussing. These are all signs that it's time to start getting ready for bed. Your baby will learn how to calm themselves by going to bed when they are tired but still awake.
At least an hour before bed, stay away from screens because blue light stops melatonin from being released. For comfort, give them a protection object like a favorite blanket. Just make sure it's safe for their age.
Being consistent is key. Doing the same things at the same time will help your baby learn what to expect.
By 12 months, most babies are ready for sleep training as long as they are healthy and their pediatrician says they can go to sleep without being fed at night.
The drowsy but awake way is the easiest to use. Just finish your routine, put the baby in the crib with their eyes open, and leave the room. If they cry, wait three to five minutes before checking. The first night might be the hardest, and the baby might cry for up to an hour. But most babies get better within two weeks.
For babies with extreme separation anxiety, gradual withdrawal works better. For the first two to three nights, move your chair next to the crib. Then, over the next ten to fourteen nights, move it halfway to the door, then to the hallway, and finally outside the room. This takes longer, but it's kinder for both the parent and the baby.
For quick check-ins, wait longer and longer between each entry (5-10 minutes on night 2 vs. 3-10 minutes on night 1). If you need to, pat them on the back and say "sleepytime," but don't pick them up.
No matter what method you pick, being consistent is more important than the method itself. Don't change it until at least a week has passed.
Start with the basics: wet diaper, room temperature, and an uncomfortable position. What's wrong can be seen in the way they cry.
If the crying starts right away and stops when you walk in, the baby is probably having separation anxiety. Reassure them calmly and pat them on the back without picking them up.
If the baby cries more when you come in and arches away, something is hurting. Check for a fever over 100.4°F, a lot of drooling, or ear tugging, which could be a sign of teething or an ear infection.
It's probably a night terror if baby looks confused and has blurry, glazed eyes. Don't try to wake them up; just make sure they're safe and wait 10 to 15 minutes for it to pass.
For a week, write down the exact times they wake up, how long it lasts, and what you did. Patterns show up quickly.
If it happens at the same time every night (like 2:00 AM), it's probably a habit. Each night, add two minutes to your response time. If you wake up at odd times during the night, check the temperature or noise level of the room.
Your baby may have a sleep association problem if they wake up every 45 minutes. You may need to help them move from one sleep cycle to the next.
When a baby has a night terror, they don't fully wake up and won't remember what happened. Don't try to wake them up; just make sure they are safe and wait 10 to 15 minutes.
If the episodes happen at the same time every night, try waking them up slowly 15 minutes before the usual episode time to mess up their sleep cycle. If your baby wakes up in pain because they are teething or sick, talk to their doctor about the best way to treat pain at night.
It can be hard to figure out how to help your one-year-old sleep, but knowing what they need will help you. Make sure they get 13 to 14 hours of sleep every 24 hours, with a consistent 7-8 PM bedtime to avoid overtiredness.
Sleep problems are normal parts of growing up. Your consistent approach today sets the foundation for healthy sleep habits ahead. At Momcozy, we're here to support your parenting journey. You've got this!
The information provided in this article is for general informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider regarding any medical condition. Momcozy is not responsible for any consequences arising from the use of this content.
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