It’s 2 a.m., and your toddler is wide awake, reenacting Baby Shark with the enthusiasm of a rockstar. You’ve tried everything from singing lullabies to designing blackout bedrooms, but everything has backfired. The reason? You’ve not set up a dedicated 13-month-old sleep schedule for them.
So, what’s the fix? Ditch the guesswork and hack their circadian rhythm. Make a nap and sleep routine that aligns with their natural cortisol dips and bedtime with melatonin surges.
Here is a brief guide for all those busy mums who want to create a 13-month nap schedule.
Sample 13-Month-Old Sleep and Nap Routine Chart
Putting toddlers to bed is tough. But a dedicated schedule can help. However, remember that every kid is different, so you should not be fixated on just one routine. Optimize it as your kid likes.
Two-Nap Schedule
(For toddlers not yet ready to transition)
| Time | Activity |
| 7:00 AM | Wake up |
| 9:30–11:00 AM | Morning nap (1–1.5 hours) |
| 2:00–3:30 PM | Afternoon nap (1–1.5 hours) |
| 7:00–8:00 PM | Bedtime routine starts (aim for asleep by 7:30–8:00 PM) |
One-Nap Schedule
(For toddlers showing signs of readiness)
| Time | Activity |
| 7:00 AM | Wake up |
| 12:00–2:30/3:00 PM | Single midday nap (2–3 hours) |
| 7:00–8:00 PM | Bedtime routine starts (asleep by 7:30–8:00 PM) |
Importance of Nap Routine for Toddlers
1. Enhance mood, emotions, and memory
Memory ties into cognitive development. During slow-wave sleep, the brain consolidates memories. So, a good nap helps them retain what they’ve learned.
Skipping naps leads to an increase in stress hormones. It causes irritability, tantrums, and hyperactivity. A predictable nap routine (similar to 15-month-old sleep schedules) prevents this buildup.
2. Healthy weight management
A maintained 13-month-old sleep schedule helps the body release growth hormones. These hormones build muscles and burn fat. Well-rested toddlers are more physically active during wake periods.
When you give them balanced meals, and they sleep on time, it promotes healthy weight management.
3. Easier nighttime sleep
Consistent nap times help set the internal clock of the body. When naps and nighttime sleep are predictable, the circadian rhythm stabilizes. It makes it easier for the toddler to feel sleepy at the right times.
Note that overly long or late naps can displace nighttime sleep needs. For example, a late afternoon nap might delay bedtime or cause night waking.
4. Better cognitive and physical development
Deep sleep (especially during naps) triggers the secretion of growth hormone, which is essential for muscle development, bone growth, and tissue repair.
Super energetic toddlers spend significant energy exploring their environment. Naptime recharges their bodies, enabling physical activity critical for developing gross and fine motor skills.
5. Prevents overtiredness
Overtiredness triggers stress hormones, which means it will be harder for them to fall asleep and stay asleep. Proper sleep training for a 13-month-old toddler prevents this hormonal surge by timing naps appropriately.
Common FAQs About 13-Month Milestones and Sleep Schedules
1. What are the 13-month-old wake windows?
At 13 months, wake times depend on naps. For two naps: Stay awake 3–3.5 hrs before nap one (9 AM) and 3–4 hrs before nap two (2 PM). Bedtime is 3.5–4 hrs after the last nap. For one nap: Stay awake 4.5–5.5 hrs before napping (12–12:30 PM) and 4.5–5 hrs before bedtime.
Signs like short naps or bedtime struggles may mean it’s time to drop a nap. Watch for sleepy cues to prevent overtiredness.
2. Why does my 13-month-old wake up at night?
A 13-month sleep regression occurs due to a number of reasons. They can be developmental milestones, separation anxiety, teething pain, hunger, or disrupted sleep associations. Environmental factors or an inconsistent nap schedule can also play a role.