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The Perfect 12 Month Old Sleep Schedule: Tips, Sample Schedules, and Solutions
- Chrissy Lawler
- Jan 21
- 4 min read
Updated: Aug 22
Finding the perfect 12 month old sleep schedule can be tough! You’re balancing your baby’s growing independence, navigating milestones, and trying to figure out how much sleep they actually need. Don’t worry—we’ve got you covered.
This blog is here to make it all feel a little less overwhelming. So, let’s jump right in and talk all things 12 month old sleep schedules, regressions, and nap troubleshooting.
How much sleep does my 12 month old need?
At 12 months, your little one is going through SO much growth and development, and their sleep needs are evolving too. On average, a 12 month old needs 14-15 hours of total sleep per day, which typically includes 11-12 hours at night and 3-4 hours split across naps. * babies may still nap twice a day, while others begin transitioning to one longer nap.
The average sleep needs for babies in the 7-14 month stage are as follows:
It’s important to keep an eye on baby’s sleep to ensure they’re getting enough rest for their growth, development, and mood (because let’s face it, overtired little ones are no fun for anyone!).
What should my 12 month old’s sleep schedule look like?
Every baby is different, and their sleep needs are as unique as their personalities.
Use these sample schedules as a starting point or guide as you learn your baby’s perfect routine. Remember, no two babies are exactly alike—and honestly, would parenting be nearly as entertaining if they were?
Here are a few sample schedules to suit different sleep needs and stages:
12 Month Old 2-3-4 Nap Schedule
Total sleep: 15 hours
The 2-3-4 nap schedule is a popular two-nap schedule that is based on wake windows. The first wake window would be 2 hours, the second would be 3 hours and the last wake window for bed is 4 hours.
12 Month Old 3-3-3 Nap Schedule:
Total sleep: 14.5 hours
12 Month Old Schedule for Low Sleep Needs Baby:
Total sleep: 13.5 hours
12 Month Old Schedule for High Sleep Needs Baby:
Total sleep: 15.5 hours
12 Month Old One—Nap Schedule (for babies who drop to one nap super early):
Total sleep: about 14.5 hours (before any rest time)
Isn’t there a sleep regression at 12 months?
Yes…the 12 month sleep regression is real—but it doesn’t have to derail your progress! This regression often coincides with major developmental milestones, like standing, walking, or talking.
With so much excitement going on, your little one may struggle to settle down for sleep or wake up more often during the night.
To help navigate this regression:
Stick to your routine:
Even if sleep feels chaotic, maintaining a predictable bedtime routine provides much-needed security for your little one.
Avoid dropping naps too soon:
It’s tempting to transition to one nap during this time, but if your baby’s overall sleep is suffering, they may not be ready yet.
Stay grounded: Try to see this as a positive stage in your little one’s development and remember that it is just a phase. If you’ve already taught your baby independent sleep skills, their sleep will bounce back. (Consider this your official permission slip to stop Googling, “why won’t my baby sleep” at 2 a.m.)
The good news? Regressions are temporary! Stay patient and consistent and your little one will get back on track.
What if my 12 month old is refusing naps?
Nap refusal can be frustrating, especially if your 12 month old seems tired but won’t settle. (Because apparently, they missed the memo about naps being the actual best thing ever.) Here’s how to troubleshoot:
Assess wake windows:
At this age, most babies thrive on wake windows of hours between naps. If they’re not tired enough or are overtired, it can lead to nap resistance.
Create a calming pre-nap routine:
A shorter version of your bedtime routine can help signal that it’s time for sleep.
Watch for overstimulation:
Keep the hour leading up to nap time low-key. Avoid loud toys, screen time, or activities that make winding down harder.
Stay consistent:
Even if naps aren’t happening, maintain quiet time in their crib or room. This encourages rest and reinforces the habit of taking breaks during the day.
If nap refusal becomes a pattern, it might be worth reevaluating their overall schedule or consulting with one of our amazing sleep consultants for personalized guidance.
Recap of 12 Month Old Sleep Schedules
Navigating your 12 month old’s sleep can feel like a balancing act, but with a consistent schedule, patience during regressions, and strategies for nap challenges, you’ll help your little one get the rest they need.
And remember, if your baby’s sleep feels like a riddle wrapped in a mystery inside an enigma, we’re here to help! Just hop on a call with one of our AMAZING Certified Pediatric Sleep Consultants.
Whether your little one is a newborn (0-4 Months Content Library), 4-24 months (4-24 Months Content Library), or a toddler (2-5 Years Content Library), we have the resources you need to get your family the sleep you all deserve!
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