22-Month-Old Schedule With One Nap
A 22-month-old schedule with one nap: wake at 7:00 am, nap 12:15-2:15 pm, bed at 7:45 pm. That is 11 h 15 min at night plus 2 h of daytime sleep, 13 h 15 min in 24 hours, inside WHO's 11-14 hours for 1- and 2-year-olds.
Updated
A sample day for a 22-month-old
Change the wake-up time and the whole day moves with it; switch the caregiver split to see who covers what.
- Sleep in 24 hours
- 13¼ h
- 11¼ h at night + 2 h of nap; WHO: 11-14 h for 1- to 2-year-olds (inside the range)
- One nap
- 12:15–14:15
- awake stretches of 5 h 15 min, then 5 h 30 min
- Moving every day
- 180 min
- WHO's minimum, spread over 10 h 45 min awake: about 17 min per awake hour
The day, wake to bedtime
- Wake up
- Breakfast
- Morning snack
- Lunch
- Nap until 14:15
- Afternoon snack
- Dinner
- Bedtime
Split between caregivers: Parents on split shifts
One parent works a late shift and covers the morning, lunch and the nap; the other works an early shift and takes over mid-afternoon until bedtime, with a written handoff note bridging the change.
Partner
07:00–14:30Covers wake up, breakfast, morning snack, lunch, nap.
Parent
14:30–20:00Covers afternoon snack, dinner, bedtime.
The 22-month-old sample day, hour by hour
Caregivers: parents on split shifts. The 8 activities named in the day are picked from the library for 22 months by energy and setting.
| Time | What happens | Who |
|---|---|---|
| 7:00 am | Wake up, cuddle, diaper and dressing | Partner |
| 7:30-8:00 am | Breakfast, seated at the table | Partner |
| 8:00-9:30 am | Outdoor movement: Kick It Back to Me, then free play | Partner |
| 9:30 am | Focus: Teddy Is Sad: Comfort Game (4-8 min) | Partner |
| 9:45 am | Morning snack | Partner |
| 10:00 am | Focus: Which Hole Fits? (5-10 min) | Partner |
| 11:30 am-12:00 pm | Lunch, seated at the table, with Stir the Big Pot | Partner |
| 12:15-2:15 pm | Nap | Partner |
| 2:30 pm | Afternoon snack | Parent |
| 2:45-4:15 pm | Outdoor movement: Ready-Set-Go Chalk Dash, then free play | Parent |
| 4:15 pm | Focus: Kitchen Pot Band (3-8 min) | Parent |
| 5:45-6:15 pm | Dinner, seated at the table, with Blanket Picnic Finger Lunch | Parent |
| 6:15 pm | Focus: Teddy Goes Up, Down, Under (3-8 min) | Parent |
| 7:00 pm | Bath and pajamas | Parent |
| 7:20-7:45 pm | Two books, then lights out | Parent |
| 7:45 pm | Bedtime | Parent |
Sleep budget at 22 months
| Night sleep | 11 h 15 min (7:45 pm to 7:00 am) |
|---|---|
| Nap | 12:15-2:15 pm (2 h) |
| Total in 24 hours | 13 h 15 min |
| WHO range for 1- and 2-year-olds | 11-14 hours including naps: this sample is 2 h 15 min above the minimum and 45 min below the maximum |
| Awake time | 10 h 45 min across 2 windows |
| Share of the day asleep | 55% |
Awake windows for a 22-month-old
The longest stretch awake is 5 h 30 min (nap to bedtime), the shortest 5 h 15 min. The longest window is the same length as in the 21-month sample.
| Window | From | To | Length |
|---|---|---|---|
| Wake-up to nap | 7:00 am | 12:15 pm | 5 h 15 min |
| Nap to bedtime | 2:15 pm | 7:45 pm | 5 h 30 min |
Movement minutes per caregiver at 22 months
WHO: at least 180 minutes of varied activity a day. Split by awake time the goals total 185 minutes; the outdoor stretches (Kick It Back to Me and Ready-Set-Go Chalk Dash) cover 180.
| Caregiver | Hours | Awake | Movement goal |
|---|---|---|---|
| Partner | 7:00 am-2:30 pm | 5 h 30 min | 95 min |
| Parent | 2:30-8:00 pm | 5 h 15 min | 90 min |
Caregiver split: parents on split shifts
One parent works a late shift and covers the morning, lunch and the nap; the other works an early shift and takes over mid-afternoon until bedtime, with a written handoff note bridging the change. 1 handoff at 22 months:
- 2:30 pm, Partner to Parent: the child has been awake 15 min, with 5 h 15 min to go until bedtime; afternoon snack is at 2:30 pm, so say what was already eaten.
How 22 months differs from 21 and 23 months
A run of nap refusals does not always mean the nap is ending, so keep offering the same quiet, darkened rest at the same time for a week or two before changing the plan.
Compared with the 21-month sample: the nap starts earlier by 15 min, bedtime is later by 15 min, daytime sleep grows by 15 min to 2 h and lunch is earlier by 15 min.
Looking ahead to 23 months: the nap starts later by 15 min, wake-up is later by 15 min, total sleep rises by 15 min and lunch is later by 15 min.
The 8 activities in this 22-month day
Active picks sit in the outdoor stretches, calm ones before sleep and a self-care skill at the main meals.
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8:00 am, partner: Kick It Back to Me
Active and outdoors: the core of the 8:00-9:30 am stretch. Stand three steps away from your child on grass and hold the ball up: "My turn!" Kick it gently so it rolls slowly to their feet. Say "Your turn, kick it back!" and wait. Words to model: my turn, your turn, kick. Watch for: stops the ball with a foot before kicking. Safety: Play on a flat, fenced or enclosed area away from roads, with a soft ball that does not hurt if it hits a face.
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9:30 am, partner: Teddy Is Sad: Comfort Game
Calm, a new domain for the day (social-emotional). Let teddy tumble gently and give a soft pretend cry: "Ow! Teddy is sad." Make a sad face and pause, looking from teddy to your child. Wait to see what your child does: looks, touches or fetches something. Words to model: sad, ouch, better. Watch for: looks at the toy when it pretends to cry. Safety: Use a stuffed animal without buttons, bells or ribbons.
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10:00 am, partner: Which Hole Fits?
Calm, a new domain for the day (cognitive). Set an empty tissue box and an open cardboard box side by side. Push one rolled sock through the tissue-box slot while your child watches: 'In it goes!' Hand over the socks, then the ball, and wait. Words to model: fits, too big, in. Watch for: tries the ball once, then switches to the open box. Safety: Socks and balls must be too big to fit through a toilet-paper tube.
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11:30 am, partner: Stir the Big Pot
A mealtime skill practiced during lunch. It is also in the 17-month sample day; if the basic version is easy by 22 months, change one thing: let them tip in every cup, one after another. Watch for: holds the spoon and stirs in a circle. Words to model: in, round and round, mix. Safety: Your child eats the result seated at the table, not standing at the pot.
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2:45 pm, parent: Ready-Set-Go Chalk Dash
Active and outdoors: the core of the 2:45-4:15 pm stretch. It is also in the 19-month sample day; if the basic version is easy by 22 months, change one thing: move the finish line farther away. Watch for: runs the whole way without stopping. Words to model: run, stop, fast. Safety: Use thick chalk only, keep it out of mouths and wash hands afterward.
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4:15 pm, parent: Kitchen Pot Band
Active, a new domain for the day (creativity & pretend). Set the pots upside down on the floor with the baking sheet beside them. Tap one pot twice with the wooden spoon and say "Bang, bang!" Hand over the spoon and wait; let them find their own sounds first. Words to model: bang, loud, quiet. Watch for: hits a pot on purpose and listens or looks at the sound. Safety: Use only cold, empty pans on the floor, well away from the stove, and check lids for loose knobs.
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5:45 pm, parent: Blanket Picnic Finger Lunch
A mealtime skill practiced during dinner. It is also in the 12-month sample day; if the basic version is easy by 22 months, change one thing: leave a loose lid on one container for your child to lift off. Watch for: picks up pieces with fingers and brings them to the mouth. Words to model: open, all gone, more. Safety: In hot weather use shade and a hat, and bring water.
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6:15 pm, parent: Teddy Goes Up, Down, Under
Calm, a new domain for the day (early concepts). Sit on the floor facing your child with the stuffed animal between you. Lift the toy high and say 'Up!', then bring it to the floor and say 'Down.' Slide it under the blanket, say 'Under', and pause to see whether your child looks or lifts the blanket. Words to model: up, down, under. Watch for: looks up or down when you say the word. Safety: Choose a stuffed animal with stitched eyes and no ribbons, buttons or loose parts that could be pulled off.
Plan the rest of 22 months
Activities in this sample day
Frequently asked questions
Do 22-month-olds need naps?
Most do. This sample keeps one nap (12:15-2:15 pm), 2 h of daytime sleep, and WHO counts naps inside the 11-14 hours 1- and 2-year-olds need per 24 hours.
How long should a 22-month-old nap?
In this sample the nap runs 2 h, from 12:15-2:15 pm, leaving 11 h 15 min for the night (13 h 15 min in total).
How long between naps for a 22-month-old?
With one nap there is no gap between naps: the child is awake 5 h 15 min before the nap and 5 h 30 min after it, until bedtime at 7:45 pm.
What time should a 22-month-old go to bed?
This sample uses 7:45 pm, which leaves 11 h 15 min of night sleep before a 7:00 am wake-up. If your child wakes at a different time, move bedtime by the same amount.
How much active play does a 22-month-old need?
At least 180 minutes across the day (WHO). In this split: partner 95 min and parent 90 min, with Kick It Back to Me, Ready-Set-Go Chalk Dash and Kitchen Pot Band as the active picks.
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Monitoring, not medical advice. Talk to your pediatrician about any concern. Our sources and method.