Baby Sleep at 12 Months: Sleep Needs, Schedule & the 12-Month Sleep Regression

Happy birthday! Your baby is 12 months old now and has celebrated their first birthday. That is a big milestone, and it is worth pausing on for a moment.

Alongside all the enormous developmental steps of this stage (plenty of babies learn to walk right around now), new challenges tend to arrive as well, and sleep is usually at the top of that list. Sleep habits often shift at this age, and many parents notice what is known as a sleep regression.

This article gives you an overview of your baby's sleep needs at 12 months, a sample daily schedule, and practical help for working through a sleep regression and other sleep troubles in the first year.

How Much Should a 12-Month-Old Sleep?

At 12 months old, your baby usually needs around 13 to 14 hours of sleep within 24 hours. That breaks down into roughly 10 to 12 hours of night sleep and 2 to 3 hours of daytime sleep.

(Please keep in mind that every baby is different. Some need more sleep than average and some need less. Every number here is a guideline, not a rule.)

What Does Daytime Sleep Look Like at 12 Months?

For most babies this age, those 2 to 3 hours of daytime sleep are spread across one to two naps, and two is what suits most one-year-olds best. Ideally, each of those naps lasts at least one hour.

From sleep consulting (and from my own family life) I know very well that there are babies who would happily drop down to a single nap a day. In almost every case, though, I would encourage you to actively protect that second nap. Without it, evenings tend to end in serious overtiredness, and that in turn leads to restless nights with a lot more waking. Here is an important article on that: Overtired Baby Won't Sleep.

If your little one started boycotting that second nap a few weeks ago, you may also want to read about the nap regression at 11 months, which often carries over into the first birthday.

Daily Routine and Wake Windows at 12 Months

Wake Windows for a 12-Month-Old

At 12 months, babies generally do well with wake windows of 3 to 4 hours between sleeps.

The wake window before the first nap is usually the shortest of the day, normally about 3 hours. The longest one comes at the end of the day, at roughly 3.5 to 4 hours before bedtime.

As mentioned above, it is worth watching closely for overtiredness, because it can make falling asleep considerably harder.

What Is the Best Bedtime for a 12-Month-Old?

If your baby wakes at 7:00 AM, for example, a bedtime between 7:00 and 8:00 PM would be a good fit. As a general rule at this age, bedtime lands 12 to 13 hours after the morning wake-up.

There are a few situations where things look different:

• If your baby sleeps longer during the day than the average times above, they will need less sleep at night.
• If your baby resists the second nap for a long stretch and only falls asleep late, bedtime may shift later as well.
• If your baby skips the second nap entirely, put them to bed earlier that evening to head off overtiredness.

In general, though, try not to let night sleep drop below 10 hours.

Sample Daily Routine for a 12-Month-Old

A typical day for a 12-month-old baby could look like this (as a rough guide):

Sleep Regression at 12 Months

There is no official 12-month sleep regression the way there is at four months. Still, depending on where your child is developmentally, you may absolutely see the signs of one right around the first birthday.

These temporary setbacks can throw your whole sleep plan out of order. During a sleep regression, babies are generally more restless, wake more often, have a harder time falling asleep, and want a lot of closeness with Mom or Dad.

Your baby's sleep often gets worse suddenly and seemingly for no reason. The good news is that these phases pass. In most cases, your baby settles back into their usual rhythm after a few weeks.

Signs of a Sleep Regression

• Waking more often at night
• Trouble falling asleep
• More fussing and crying
• Being noticeably clingier than usual

What Causes Sleep Regressions at 12 Months

Several things can set off these phases:

1. Developmental leaps: Around this age, babies often make big strides in motor and cognitive development, like learning to walk or saying their first words. New skills like these can unsettle sleep.
2. Separation anxiety: Around the first birthday, separation anxiety tends to ramp up. That can make it harder for babies to settle and fall asleep when they are apart from their parents.
3. Changing sleep needs: Sleep needs shift at this age too. Your baby may need a little less sleep during the day and more consolidated sleep at night.

Tips for Getting Through a Sleep Regression

1. Try to keep your usual sleep routines going. Even when it feels hard, the familiar structure gives your baby security and helps them find their way back to a steady rhythm faster.
2. Be there for your baby and comfort them. They need a lot of closeness and physical contact right now, and through all these changes and new skills, that closeness is what makes them feel safe.

You can read more about sleep regressions and what you can do during those stretches here: Everything About Baby Sleep Regressions.

My Baby Is 12 Months Old and Has Trouble Falling Asleep

It is not unusual for babies at 12 months to have a hard time falling asleep on their own. In most cases, that means Mom or Dad helps them along by nursing, holding them, or rocking them. All of that is lovely, but it also builds an association, and your baby will then ask for that same help every time, especially when they wake in the night.

Can a 12-Month-Old Learn to Fall Asleep on Their Own?

Yes. Developmentally, your 12-month-old is entirely capable of learning to fall asleep independently. That skill typically develops somewhere around 5 to 6 months of age.

Here is what makes it matter so much: once your baby has learned to fall asleep on their own, they are far more likely to drift back to sleep on their own at night, too.

Tips to Encourage Independent Sleep

1. A steady routine gives your baby security and prepares them mentally for sleep. A relaxing ritual like a bath, a story, or a lullaby can make a real difference.
2. Set up a sleep-friendly environment with a quiet, dark, cool bedroom. Take away as many distractions as you can.
3. There are different approaches for helping your little one fall asleep more easily. I recommend gentle, attachment-focused ones, and I strongly encourage parents to choose an approach that fits their own parenting style. You can read more here: When and How Babies Learn to Fall Asleep on Their Own: The Ultimate Guide.

I hope this article has given you a good overview of your baby's sleep. I wish you a healthy stretch of development ahead, and peaceful, dreamy nights.

Warmly, Sarah

Frequently Asked Questions

How long should a midday nap last?

Ideally, a midday nap runs between 1 and 2 hours. That gives your baby a chance to recover and stay balanced and alert through the rest of the day. For one-year-olds, though, the recommendation is to hold on to the second nap until around 15 months.

Should my baby still be fed at night at 12 months?

At 12 months, most babies no longer need a night feeding as long as they eat enough during the day. If your baby wakes at night and seems genuinely hungry, take a look at their daytime eating and make sure they are getting enough nutrients and calories while the sun is up.

How can I prepare my baby for bedtime?

A consistent bedtime routine helps your baby get ready for sleep. That routine might include a bath, a story, a lullaby, or some quiet cuddling. Consistency is the key part.

What can I do if my baby has a hard time settling down?

If your baby struggles to wind down, try making the environment calmer. Cut back on activity and screen time before bed as well. A warm bath or a gentle massage can help many babies relax and get ready for sleep. That said, it varies from baby to baby. Some little ones get their second wind in the tub.

Sleep sack or blanket for a one-year-old?

In my experience, a sleep sack is still the best option at night for one-year-olds. It keeps your child reliably warm, and it supports calmer, better sleep at the same time.