Hi again. Sorry for offering to help and then disappearing. We've all been ill and are away for half term, so have been packing and generally busy. I'm Kate btw
It looks like she's averaging 12.5 - 13 hrs sleep in 24hrs. Assuming 12hrs 45 as an average then, that gives you around 11hrs 15 A to get into her day. How about trying something like this:
A: 3hrs 15
Nap: 30 minutes capped
A: 3hrs 30
Nap: Uncapped - hopefully at least 1.5hrs. Looks like this will fall around 1ish?
A: 4hr 15 - 4hr 30, depending on how the day has gone.
BT between 7 & 7.30 and no earlier.
I'm afraid you probably need to start being stricter with the nws too, otherwise you're not going to know if anything is working, or if she's waking out of habit. I believe PUPD is the tool to use, and if I remember correctly, you don't PU at this age, you just PD and use your voice to settle. I'll be back with a link. You probably need to do a little bit of sleep training, try the routine above for a week, and then see where you are. If you stick to the A times above, note how long she sleeps and her mood then we can see where we are. If she's in an UT/OT cycle, then she'll need pushing to get out of it. If it doesn't work, and at the worst OT has built up, we'll help you fix it.
The only other thing I wanted to add was that J had long nws several nights a week until he was about one. Then it suddenly stopped. In the same week I got strict about how I dealt with nws, and he significantly reduced the amount of day sleep he'd do (to around an hour). So I never knew what did it, or if he simply grew out of them. But they did end!