Whether you're wondering about nap transitions or trying to decode your little one's sleep signals, we're here to break down everything about your 13 month old's sleep needs with science-backed guidance and real solutions.

Editor's Note

For babies born early, we use their adjusted age for sleep development. Each little one is unique, and sleep needs vary. Consider this information as a friendly guide rather than strict rules.

Understanding Sleep Needs for Your 13 Month Old Baby

The million-dollar question: how much sleep does a 13 month old need? Research shows that at this age, babies typically need 12 - 14 hours of total sleep per day, including naps!

Speaking of naps, most 13 month olds are still firmly in the two-nap camp, though some early birds might be showing signs of wanting to transition to one nap (more on that later!).

Sample 13 Month Old Sleep Chart

• Average total sleep: 12 - 14 hours
• Number of naps: 2
• Goal daytime sleep: 2 - 3 hours
• Wake windows: 3.5 - 4.5 hours

Wake Windows for 13 Month Olds

At 13 months, your little one can typically handle about 3.5 - 4.5 hours of wake time between sleep periods. Think of wake windows like your baby's "battery life" - when it starts running low, you'll notice those adorable (but telling) tired signs like eye rubbing, increased clinginess, or that special brand of toddler fussiness.

13 Month Old Sample Sleep Schedules

Two-Nap Schedule:

6:30 AM: Wake-up time

9:45 AM - 11:15 AM: Morning nap

2:30 PM - 4:00 PM: Afternoon nap

7:00 PM: Start bedtime routine

7:30 PM: Bedtime

Early Nap Transition Schedule (if showing readiness signs):

7:00 AM: Wake-up time

11:30 AM - 1:30 PM: Single nap

7:00 PM: Start bedtime routine

7:30 PM: Bedtime

Parents working outside the home, we see you! These schedules are meant to be flexible. What matters most isn't perfect timing - it's finding a rhythm that works for your family.

Bedtime Routine for 13 Month Olds

At 13 months, your baby's brain is like a sponge, eagerly learning patterns and making connections. A predictable bedtime routine tells your baby's brain, "Hey, it's almost time for sleep!" Even better? Studies show that babies with consistent bedtime routines ^[1]:

• Fall asleep faster
• Wake up less during the night
• Get better quality sleep overall
• Show lower levels of bedtime stress hormones

Creating Your Perfect 20 - 30 Minute Routine

Here's your step-by-step guide to bedtime bliss (or at least, something close to it!):

The Wind-Down (5 minutes)

• Begin dimming lights throughout the house
• Turn off screens and loud toys
• Switch to quiet play
• Pro tip: Use the same phrase each night like "It's time to get ready for sleep!"

Bath Time (10 minutes)

• Keep it warm but not too hot (around 100°F [38°C]) ^[2]
• Use calming scents if you like (lavender is a classic!)
• Make it fun but not too exciting
• Remember: Not every night needs a full bath - a quick warm washcloth can do the trick

Massage & Jammies (5 minutes)

• Apply lotion with gentle strokes
• Put on comfy, weather-appropriate sleepwear
• Use this time for a sweet connection
• Parent hack: Narrate what you're doing - "Now we're putting on your cozy jammies!"

Story Time Snuggles (5 - 7 minutes)

• Choose 1-2 calm books
• Keep voices soft and soothing
• Let your little one help turn pages
• Bonus tip: Same books every night = better sleep cues!

Final Cuddles & Goodnight (3 - 5 minutes)

• Give a gentle hug or rock
• Say your special goodnight phrase
• Keep it short and sweet
• Remember: Consistency is key!

Making It Work for Real Life

Listen, we get it - some nights, life happens! Maybe you're running late, or your partner's handling bedtime, or grandma's visiting. Here's how to keep your routine flexible yet effective:

• Have a shorter version ready: Pick your non-negotiables (like story and cuddles) for busy nights
• Create a routine card: Help caregivers follow your sequence with a simple visual guide
• Stay consistent with the sequence: Even if timing varies, keep the order the same
• Focus on cues, not clocks: Your routine might take 20 minutes one night and 30 the next - that's okay!

Troubleshooting Common Issues

Is your little one fighting the routine? Try these tweaks:

• For the wiggle worm: Add calming movements like gentle swaying or rocking
• For the chatterbox: Use a "three more things" system for last thoughts
• For the clingy cuddler: Gradually shorten final cuddles by 30 seconds each night
• For the encore performer: Be loving but firm about routine boundaries

The 12 - 13 Month Sleep Regression: What You Need to Know

While not every baby experiences it, many little ones go through sleep changes around this age. Why? Your 13 month old is experiencing incredible developments:

• Practicing new physical skills (walking, anyone?)
• Expanding vocabulary
• Growing independence
• Increased social awareness

These exciting milestones can temporarily disrupt sleep patterns. Remember: regressions typically last 2 - 4 weeks. You haven't lost all your sleep progress - this too shall pass!

Tip for 13 Month Old Sleep: Create the Perfect Sleep Environment

Your baby's sleep space can make a big difference! The ideal setup includes:

• Room temperature between 68 - 72°F (20 - 22°C)
• White noise machine to block household sounds
• Blackout curtains for consistent darkness
• Comfortable, breathable sleepwear
• if age-appropriate and safe; the American Academy of Pediatrics (AAP) recommends that a child’s sleep environment is clear of all soft items until they’re over 12 months) ^[3]

13 Month Old Sleep Schedule FAQs

Q: How many naps for a 13 month old?

A: Most 13 month olds take two naps per day. While some babies might show early signs of transitioning to one nap, the majority of little ones at this age still need that morning and afternoon sleep to thrive. Watch your baby's cues - consistent fussiness, trouble falling asleep, or shortening naps might signal a readiness to transition.

Q: How much daytime sleep for a 13 month old?

A: Your 13 month old typically needs 2 - 3 hours of daytime sleep in total. This usually breaks down into two naps: a morning nap (around 1 - 1.5 hours) and an afternoon nap (1 - 1.5 hours). Remember, these are guidelines, not rules! Some babies might sleep a bit more or less, and that's perfectly normal.

Q: What time should a 13 month old go to bed?

A: The ideal bedtime for most 13 month olds is a bedtime between 7:00 - 8:00 PM. However, your baby’s bedtime might look a little different, and that's okay!

Q: How long should my 13 month old nap?

A: Each nap for your 13 month old should typically last between 1 - 1.5 hours. The morning nap often starts around 9:45 AM and the afternoon nap around 2:30 PM if the morning wake up was at 6:30 AM, but remember - timing is less important than the length of wake windows between sleep periods. If your baby takes a shorter morning nap, they might need a longer afternoon nap to compensate, or vice versa.

Q: Is it normal that my 13 month old still wakes up at night?

A: Yes! While some babies sleep through the night at this age, others still wake occasionally. Focus on consistent responses to wake-ups rather than expecting perfect sleep

Q: My baby fights both naps - is it time for one nap?

A: Most 13 month olds still need two naps, but watch for consistent signs of nap resistance lasting more than two weeks before considering a transition.

Q: How do I know if my baby is getting enough sleep?

A: A well-rested 13 month old is generally happy, active, and ready to explore during wake windows. If your little one is consistently cranky or showing sleep cues much earlier than usual, they might need more rest.