The first birthday is a big milestone — and it comes with its own set of sleep challenges. Nap transitions, separation anxiety, new mobility, and the sheer determination of a toddler who'd rather be doing anything other than sleeping. So what time should a 1 year old go to bed? The answer for most families: somewhere between 6:30 and 8:00 pm. Here's how to find the right time and make bedtime less of a battle.
One-year-olds need 11 to 14 hours of sleep across 24 hours. That includes both night sleep and daytime naps. At this age, most babies are still on 2 naps (a morning and afternoon nap), though the transition to 1 nap usually happens somewhere between 12 and 18 months.
Sleep is critical at this age for brain development, language acquisition, emotional regulation, and physical growth. When a 1 year old is consistently under-slept, you'll see it in their mood, behaviour, and development.
Most 1 year olds do well with a bedtime between 6:30 pm and 8:00 pm. The specific time depends on:
Wake windows at this age are around 3 to 4 hours. If the second nap ends at 3:30 pm, aim for a bedtime around 7:00–7:30 pm. If it ends at 4:30 pm, 8:00 pm works well.
With one nap (usually finishing around 2:30–3:30 pm), a bedtime of 7:00–8:00 pm is appropriate. The gap from end of nap to bedtime is typically 4–5 hours at this stage.
The shift from 2 naps to 1 nap is one of the trickier sleep transitions. It typically happens between 12 and 18 months, though every child is different. Signs your 1 year old might be ready:
The transition is rarely instant — there's usually a messy couple of weeks where neither schedule works perfectly. Hang in there. Move bedtime earlier during this transition to compensate for the reduced daytime sleep.
Around 12 months, many babies hit a peak of separation anxiety. They know you exist when you leave the room, and they're not happy about it. This is normal and developmental — not a regression or a problem you've created.
Strategies that help:
At 1 year old, a good bedtime routine is 20–40 minutes and consistent every night. Something like:
Keeping screens — TV, tablets, phones — away from the bedroom is a good habit to establish now before it becomes harder later.
The right bedtime for your toddler is personal to their wake time and nap schedule. The Kids Sleep Calculator at kidssleepcalculator.com takes those inputs and calculates a personalised recommended bedtime for your child. It's free and takes seconds — worth bookmarking as their schedule changes over the coming months.
A 7:00 pm bedtime is a solid target for most 1 year olds. Adjust by 30 minutes either way based on nap timing and your child's natural wake time. Consistency in routine is more important than hitting an exact time — when the routine is stable, the bedtime settles.
Yes, for most 1 year olds, 7:00 pm is an ideal bedtime — especially if they wake between 6:00 and 7:00 am. It allows for 11–12 hours of overnight sleep and fits well after a 2-nap or transitioning-to-1-nap schedule. If your child isn't tired until 8:00 pm, that's fine too — follow their cues.
Consistent bedtime routine, appropriate timing (not overtired, not undertired), and a good sleep environment (dark, cool, quiet or white noise) are the foundations. If overnight waking is a persistent issue, speak to your health visitor. Night feeds may still be appropriate depending on your child and feeding situation.
Most 1 year olds naturally wake between 6:00 and 7:30 am. If your child is consistently waking before 6:00 am, it could be a sign of an overtired bedtime, too early a bedtime, or a room that's getting too bright. Blackout blinds can make a real difference.
At exactly 12 months, most children are still on 2 naps per day. The transition to 1 nap typically happens between 12 and 18 months — and some children don't make the move until 18 months. Let your child's cues guide the timing rather than pushing the transition too early.
Very normal, particularly if separation anxiety is peaking. Keep the goodbye brief, warm, and consistent. If you linger or keep popping back in, it can prolong the distress. Most babies settle within 10–15 minutes when the routine is solid and the timing is right.
Reviewed by Perry Sutton — Founder, KidsSleepCalculator.com
Last reviewed:
Sources: CDC · American Academy of Pediatrics · NHS