How Much Sleep Does a 1 Year Old Need? (And How to Fix Common Issues)

If you’re the parent of a 1-year-old, you’ve probably noticed that sleep can become a bit tricky around this age. One minute your little one is napping like a champ, and the next, it feels like every nap is a battle and bedtime is a war zone. So, how much sleep does your 1-year-old actually need, and why does it seem like they’re suddenly so difficult to put down?

Let’s dive into the science of toddler sleep, expectations for their age, and how to tackle common sleep struggles that many parents face during this stage.

How Much Sleep Does a 1-Year-Old Really Need?

At 1 year old, your baby’s sleep needs are changing, and they’re likely transitioning from two naps a day to one. The recommended sleep duration for a 1-year-old is 11 to 14 hours of total sleep within a 24-hour period. This sleep typically breaks down into 1 to 2 hours of daytime naps and 10 to 12 hours overnight.

Research shows that toddlers need a lot of sleep for brain development and physical growth. A study published in Pediatrics found that toddlers who get the right amount of sleep are less likely to be irritable, experience behavioral problems, or develop sleep disorders later in life. Adequate sleep also supports memory retention, emotional regulation, and overall health.

But, here’s the kicker: as your child grows, their sleep patterns change, and their sleep needs become less predictable. This can cause some frustration for parents, especially when they’re used to more structured sleep routines. So what’s going on?

Common Toddler Sleep Struggles and How to Fix Them

If your 1-year-old's sleep has suddenly become a challenge, you’re not alone. It’s common for toddlers to hit a sleep “bump” around this age, especially with the transition from two naps to one. Let’s look at a few of the most common sleep struggles and how you can fix them.

1. Nap Transitions

One of the biggest challenges at this age is the transition from two naps to one. For some toddlers, this happens gradually, and they might start refusing one nap while still needing the other. For others, the switch to a single nap can come as a shock, and they may struggle to make it through the afternoon without getting overtired.

Solution: If your 1-year-old is ready for one nap, try to move the nap to the middle of the day—around 12:00 or 1:00 PM. Keep the nap environment consistent (dark room, white noise, etc.), and aim for about 1.5 to 2 hours of daytime sleep. If your child seems too tired to make it to that nap, you may need to offer a shorter morning nap or adjust their schedule slightly.

2. Bedtime Battles

Another common struggle at this age is the dreaded bedtime battle. At 1 year old, toddlers begin to assert their independence, which often shows up around bedtime in the form of refusal to go to sleep, climbing out of their crib, or wanting to be rocked or nursed to sleep. Sound familiar?

Solution: Setting up a consistent bedtime routine is crucial. A predictable sequence of events—such as bath, book, and a lullaby—will signal to your toddler that it’s time to wind down. It’s important to put your toddler to bed when they are drowsy but awake so that they learn how to self-soothe and fall asleep independently. If they cry, check in briefly to reassure them, but avoid picking them up or offering too much comfort, as this can create a cycle where they depend on it to fall asleep.

3. Night Wakings

Just when you thought your toddler was sleeping through the night, bam! They start waking up again. Night wakings can happen for a variety of reasons—teething, separation anxiety, changes in routine, or even over-tiredness.

Solution: If your toddler is waking up at night, first check their sleep environment. Is it too hot or too cold? Are there any noises that might be waking them? Make sure their sleep space is consistent and soothing. If they’re waking due to teething or discomfort, offer a comforting item, like a favorite stuffed animal or blanket, and give them a little extra reassurance. If the night waking is more behavioral (like seeking attention or needing comfort to fall back asleep), try to use a consistent sleep training method that works for your family, like the Ferber method or gradual withdrawal.

Understanding Your 1-Year-Old’s Sleep Needs

The bottom line is that 1-year-olds need a lot of sleep, but as they develop and grow, their sleep patterns become more complex. They are learning new things every day—walking, talking, exploring—and all of that brain activity requires rest. It’s important to be patient with the process and understand that sleep challenges at this age are completely normal.

As frustrating as sleep struggles can be, it’s important to remember that sleep training is not “one size fits all.” What works for one child may not work for another. And that’s OK. It’s all about finding what works best for your family and your child’s unique needs. If you’re struggling to navigate your toddler’s sleep challenges on your own, you don’t have to do it alone. I’m here to help!

Let’s Make Sleep Better for Everyone

At Raising Happy Sleepers, we’re dedicated to helping parents just like you navigate the often confusing and overwhelming world of toddler sleep. If you're ready to take the next step and get the support you need, check out our membership! We’ll give you advice that’s tailored specifically to your child’s needs, so you can all get the rest you deserve.

Here’s what some of our clients are saying:

"Before working with Raising Happy Sleepers, our 1-year-old was waking up every few hours at night and refusing naps. After following the advice in the group, we saw improvements within days. Now, she sleeps through the night, and nap time is peaceful again. We’re so grateful for the support!" – Rachel & Tom, parents of Emma, 12 months

"I can’t believe how much better our family is sleeping. The guidance from Raising Happy Sleepers was a game-changer. Our toddler is finally getting the sleep he needs, and so are we!" – Katie & Matt, parents of Noah, 15 months

If you're ready to create lasting sleep habits that will benefit your family, visit our blog to read more tips or join the membership.