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Knowing when and how to adjust your baby or toddler's nap schedule can be tricky, especially when it feels like just as you've nailed down their routine, they’re ready to switch it up again. While there are general age guidelines for dropping naps, it’s crucial to pay attention to the specific signs they are showing. Here are some tips to help you recognise when it’s time for a transition and how to make the adjustment.
Signs they're ready to drop their nap
In or near the age-appropriate range
Understanding typical nap transitions can help you anticipate changes. While sleep needs aren’t one-size-fits-all, most babies follow these general timelines:
4 months: Transition from 4 to 3 naps
3-6 months: 3 naps per day
7-8 months: Transition from 3 to 2 naps
9-12 months: 2 naps per day
13-15 months: Transition from 2 to 1 nap
18 months-3 years: 1 nap per day
2.5-3 years (can extend to 4 years): Transition from 1 nap to quiet time
While there are common age ranges for nap transitions, it’s essential to watch for specific signs from your child rather than relying solely on age:
Late bedtime
If their last nap of the day and a full wake window after is consistently interfering with bedtime you're having to shift bedtime later than 8pm, it might be time to adjust their nap schedule.
New nighttime antics
False starts (waking shortly after bedtime), split nights (waking in the middle of the night ready to play for 1-2 hours, or more), or very early morning wakings (before 6am) can indicate that too much daytime sleep is affecting their nighttime sleep. To address this, widen wake windows and consider shortening or dropping the last nap build their sleep pressure.
Skipping naps or having short naps
If they are consistently fighting naps or taking shorter naps but are waking up content, they might be undertired. In this case, widening wake windows and adjusting or dropping the last nap might be necessary.
How to drop a nap
When dropping naps, this can be a seamless transition or sometimes can take a bit of adjusting. When it's time, here are some steps to follow:
Gradually extend wake windows
Slowly increase their wake windows by 10-15 minutes (or 30 minutes if they can withstand the increase) every few days. This helps them adjust to longer periods of wakefulness without becoming overtired.
Shorten the last nap
If they are still taking multiple naps, gradually shorten the last nap until it’s dropped entirely. Be cautious of making this adjustment too soon, as it might lead to a bedtime that’s too early (earlier than 6pm).
Offer distractions during waketime
Help your baby manage their wake windows by providing engaging activities. Outdoor play can suppress melatonin and give you that boost you need. If it’s a gloomy day, try sitting by a window, water play, or blowing bubbles to keep them entertained.
Adjust bedtime
Adjusting bedtime to an earlier time can help your baby adapt to their new nap schedule when you drop their nap. Aim for a bedtime around 6:30pm (or as early as 6pm) until they adjust to their new routine.
Nap transitions by age
Transition from 4 or more to 3 naps
Typically occurring around 4 months, this transition involves moving from a more flexible nap schedule to three naps with wake windows of at least 2 hours.
This transition typically occurs around 4 months, when routines become more structured and easier to implement. Before this age, naps can vary, which can make it difficult. At this stage, your baby should be able to manage three naps a day with wake windows of at least 2 hours minimum. Aim for two longer naps, each lasting 1-2 hours, plus a short nap, totalling around 3.5 to 4 hours of daytime sleep.
Around this time, babies experience the 4 month sleep regression, a significant shift in their sleep cycles that coincides with other developmental milestones. If you're finding it challenging to manage your baby's sleep during this period, have a look at my resources for little one's aged 4-24 months for guidance and support.
This is ideally what a 3 nap schedule looks like at 4 months old:
Transition from 3 to 2 naps
The transition from three naps to two typically occurs around 7- 8 months. At this age, babies are often in a transitional phase where they still need the third "cat" nap to bridge the gap until bedtime but are also starting to adjust to longer wake windows. Continue offering the third nap until your baby can comfortably manage longer periods of wakefulness and sustain two longer naps (1-2 hours each, totalling 3.5-4 hours).
When moving to a two-nap schedule, aim for wake windows of at least 2.5 hours minimum, gradually increasing as the day progresses. Remember, every adjustment takes time. If, after a few days or a week, you’re not seeing success with two long naps, it may indicate that your baby isn't quite ready for this transition yet.
This is ideally what a 2 nap schedule looks like at 7 months old:
Transition from 2 to 1 nap
The transition from two naps to one typically occurs between 13 and 15 months, although some toddlers might not be ready until 18 months. Around 12 months, toddlers may show signs of readiness for this change, but these signs can sometimes be mistaken for the 12-month sleep regression. It’s crucial to wait until the regression period ends before making adjustments, as early changes could disrupt and worsen their sleep.
To make this transition smoother, make sure your toddler can handle a wake window of at least 4 hours, ideally extending to 5 hours, before the single nap, which should last between 2 to 3 hours (think of the 2-to-1 nap transition as combining the two naps into one long one). Before completely dropping the second nap, consider capping its duration and possibly adjusting bedtime if necessary (if necessary, you can have a bedtime around 8pm or a bit later until they're ready for the one nap). If your toddler refuses the second nap altogether, focus on extending the single long nap to ensure they get the rest they need. If you're struggling to combine the two naps into one long nap, Babee Dreams can you help you.
This is ideally what a 1 nap schedule looks like at 13 months old:
Transition from 1 nap to quiet time
The transition from one nap to no naps typically occurs between 2.5 and 4 years old. Around 24 months, toddlers might show signs that they’re ready to drop all naps, but these signs can sometimes be mistaken for the 24-month sleep regression. It's essential to recognise that this phase might not be the right time for the transition, as forcing it could disrupt and worsen their sleep. Even toddlers with lower sleep needs often still benefit from a nap, even if it's a 30 minute nap to create that bridge from morning to bedtime.
If your toddler is in the age range for dropping naps, it’s crucial to implement a quiet time during the day where they can relax and unwind, even if they don’t sleep.
If your toddler is having sleep difficulties, Babee Dreams is here to help. We offer support for children up to 5 years old. Contact us here to work together on improving your child's sleep.
Nap transitions can be tough, especially if sleep is an all-round struggle. If you need additional support and guidance, I’m here to help you. I have a range of tools and resources to help you. I have guides and optional plans that can give you the one-on-one support you need. If you're interested in scheduling a phone consultation to discuss a plan, we can schedule that here.
Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider for personalised guidance regarding your baby's health and well-being, Babee Dreams does not give medical advice.
Written by Alexandra Selekos I'm the founder of Babee Dreams, a certified sleep consultant and a mum of three. My approach is based on studies, training through The Sleep Consulting Academy, successful outcomes experienced by those who have used my methods and the instincts of a mother. My approach will help your baby achieve their best sleep, whilst always feeling reassured, loved and never neglected.