Today's schedule
Runs on your toddler's real wake windows. Every time is the center of a ±20-minute window. Always follow their cues.
Log the actual nap ↓
The day at a glance
Why wake windows work
The 60-second theory
Sleep pressure builds the whole time a toddler is awake. Start the nap too early and there isn't enough pressure - they squirm, pop up, and fight it no matter how cozy the setup. Too late and cortisol kicks in as a second wind - they're wired, cry at bedtime, and often wake early the next day. The wake window is the sweet spot between those two failure modes.
That's why the day is anchored to wake-up time, not the clock. A 6:00 wake-up and a 7:30 wake-up produce genuinely different nap times, and pretending otherwise is where most nap battles come from.
Wake windows by age
Textbook ranges for context - the calculator above uses your toddler's actual windows instead. The highlighted row follows the age you selected.
| Age | Before nap | After nap | Total day sleep |
|---|---|---|---|
| 12 mo | 3¼–4 h (2 naps) | 3½–4 h | 2–3 h |
| 13 mo | 4½–5 h | 4–4½ h | 2–3 h |
| 14 mo | 4¾–5¼ h | 4¼–4¾ h | 2–3 h |
| 15–16 mo | 5–5½ h | 4½–5 h | 2–2½ h |
| 17–18 mo | 5¼–5¾ h | 4¾–5 h | 2–2½ h |
Reading them, not the clock
Ready for the nap
- Slows down, goes quiet, stares off
- Rubs eyes or ears, tugs hair
- Leans into you, wants to be held
- Loses interest in toys they just loved
Past the window (overtired)
- Sudden burst of frantic, giddy energy
- Meltdowns over nothing
- Arching, fighting the pick-up
- Wired at bedtime, then early wake-up
The 2→1 transition zone
13 months is right in the middle of it - occasional two-nap days are normal, and not a regression.
When does a second nap make sense?
A brutally early wake-up (before ~5:45), a night of broken sleep, illness, or teething. On those days, switch the calculator to "Two" - a short morning nap around 9:30–10 takes the edge off. Cap it at 45–60 minutes so it doesn't eat the afternoon nap.
What if the one nap lands too early?
A nap starting before 11 usually means a very long stretch to bedtime. Either treat it as nap one of a two-nap day, or stretch them 15 minutes more each day with outside time and a snack until nap starts closer to 12–12:30.
How long should the nap be?
2 hours is the norm; anywhere from 1½ to 3 is fine. If they're still asleep at the 3-hour mark, or sleeping past ~3:30 pm, gently rouse them to protect bedtime - with a contact nap that can be as simple as shifting position and letting light in.
Contact naps & the floor bed
The timing works the same on your chest as it does in a bed.
Contact naps can be a valid part of the schedule.
Sleep pressure builds and discharges the same way regardless of location. If a contact nap gets you a full 2-hour stretch and everyone's happy, that is the nap. The one real trade-off is logistics: whoever holds them is pinned, so a water bottle, phone, and snack within reach before the wind-down is essential.
The transfer, if you want one
Wait for the limp-limb stage (~15–20 min in, arm flops when lifted), keep them against you as you lower, hips down first, and keep a hand on their chest for a slow ten-count before easing away. If it fails twice, it's a contact nap today; fighting it costs more sleep than it saves.
Floor-bed specifics
It works best when the whole room is the "crib": fully childproofed, boring near the door, cozy at the bed. If they pop up and play, treat it like a nap refusal. End the attempt calmly after ~30–40 minutes rather than repeatedly re-laying them, which becomes a game. Lying down next to them for the first stretch, then slipping out, is a legitimate long-term approach.
Mix and match on purpose
Plenty of families run contact naps and floor-bed nights, or floor-bed weekdays and contact weekends. Consistency in timing and wind-down routine matters far more than consistency of location at this age.
Rescue plays
Nap refused entirely
- Give the lie-down attempt ~30–40 min, then end it cheerfully.
- Offer a re-do "emergency nap" 1½–2 h later (contact, carrier, car, or stroller all count)
- Move bedtime up 45–60 min - early bedtime is the safety net
Short nap (under an hour)
- If they stir on you, stay still and quiet 10–15 min - contact nappers often resettle into a second cycle
- Shorten the after-nap window: bedtime moves earlier too
- One short nap is noise; three days in a row means shift nap time 15 min later