Baby sleep schedule at 14 months: one nap, wake windows and bedtime
Lulla TeamPublished Updated
At 14 months your toddler needs 11 to 14 hours of sleep a day: 10 to 12 hours at night plus 1 to 2 naps. The change this month is in the wake windows, which stretch to 3 to 4.5 hours — the longest so far, and the reason a single midday nap starts to become possible.
Many 14-month-olds have settled into one long nap after lunch; plenty of others still do better on two, and both sit inside the normal range. Meanwhile your toddler is walking, possibly running, and adding words weekly, and all of that shows up in how the evening goes.
See the full wake-window table, from newborn to 2 years→How many naps by age — the full table→When your newborn won't sleep: what to check, in order→
Does this 14 months schedule match your day?
Lulla times the naps and tells you when the wake window is closing, so you do not have to keep count in your head.
The 2-to-1 transition is usually in full swing at 14 months. The single nap starts short and grows over the following weeks, so there's a stretch where the afternoon is longer than your toddler can comfortably manage. Moving bedtime earlier on those days is the standard fix — the night covers what the day could not. On days when two naps clearly work better, take them.
Outside the crib, everything is accelerating. New motor skills and a language explosion make it easy for a toddler to arrive at bedtime overstimulated, and an overstimulated toddler settles badly. Build in a genuine slowdown for the last 30 to 40 minutes: dim lights, quiet activity, the same short sequence every night. It's boring on purpose, and that's the point.
A sample day
Here is a one-nap day at 14 months, with wake windows of 3 to 4.5 hours around a long nap after lunch. Treat it as a rough guide and adjust it to wherever your toddler is in the transition; two-nap days are still perfectly normal at this age.
| Time | What happens |
|---|---|
| 7:00 | Wake-up and first feed |
| 12:30 | Nap 1 · approx. 120 min |
| 19:45 | Bedtime routine and lights out |
A sample day to give you a rough idea — every baby is different. Adjust the times to your child's sleep cues, and talk to your pediatrician about anything that worries you.
Your baby's sleep schedule, by age
One table with everything that matters: total sleep per 24h, wake windows and number of naps, from newborn to age 3. Total sleep follows the National Sleep Foundation recommendations.
Tips for this age
- Protect the midday nap: the same time each day, a dark room and a two-minute ritual beforehand all help it lengthen.
- On days when the single nap comes out short, bring bedtime forward rather than pushing through to the usual time.
- Slow the last half hour of the evening right down, because with this much new movement and language your toddler needs a runway.
- Wake windows of 3 to 4.5 hours are a wide band and they are not all equal; watching your toddler, or checking the history in Lulla, tells you which end of it they actually need.
- If your toddler snores regularly, sleeps with their mouth open, or something about their breathing at night bothers you, talk to your pediatrician.
Track your baby's sleep with Lulla
Sleep timer, wake windows and daily stats — free and ad-free.
Common questions
Track your baby's sleep with Lulla
Sleep timer, wake windows and daily stats — free and ad-free.
Keep reading
- Baby tiredness signs: how to read them before the crying starts
- How to build the perfect sleep routine for your baby
- How much do newborns sleep? What's normal by age and when it's too much
Sources
Total sleep per 24 hours follows the National Sleep Foundation's ranges (2015); at 3 months we smooth the step between two of them to 13 to 16 hours. Night sleep, wake windows and the number of naps are Lulla's own reference points, not recommendations from the organizations below. This information is educational and does not replace advice from your pediatrician.
- Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43.
- American Academy of Pediatrics — Safe Sleep
- NHS — Helping your baby to sleep
- World Health Organization — Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age