5 Signs it's Time to Drop a Nap & How to Survive Nap Transitions (for both babies and toddlers)
Is it time to drop a nap?
Just about the time you think you have your kiddo’s schedule figured out, they decide they have other plans for you. Maybe they start resisting naps or bedtime, or waking up before dawn, or maybe they strait up decide to not nap at all. These frustrations are par for the course when it comes to schedules in the first few years of life, and are especially common in the first year when babies are developing so rapidly.
There are loads of reasons your baby could be resisting sleep (cognitive leap, illness, or a wave a separation anxiety, just to name a few). But today, we’re going to explore the world of nap transitions: when, why, and how they happen, and what you can do to manage stress and sleep loss as your kiddo (and you) adapt to the new sleep needs.
What are nap transitions?
Every baby/child needs a certain number of naps each day based on their age and unique biology and sleep patterns. When a baby or toddler starts needing more time awake to be tired enough to sleep again, there reaches a point where they need to drop a nap in order to continue getting enough nighttime sleep. In other words, if they keep on taking the same number of naps, their bedtime will get too late and their nighttime suffers such that they wake unrested. In a nutshell, when they can comfortably stay awake longer, they need few naps.
Download the Sleep Needs by Age Guide below to give you a general framework to follow when it comes to nap timing, optimal nighttime sleep, etc.
When do nap transitions typically happen?
For those of you who’ve been following Little Dipper for a while, you’re probably sick of hearing us say that every baby is unique. But, ya’ll: EVERY BABY IS UNIQUE! Nap transitions are going to happen at different times for different little humans. Your kiddo may be one who tends to drop naps early (like my second child who dropped down to one nap, and then no nap, WAY earlier than this sleep coach mom was comfortable with—but he’s 6 now and still low on sleep needs, and still thriving!). Or, you may have a kiddo who needs more sleep and hangs on to that extra nap longer than the other babies in the playgroup. Both are fine, so long as they are learning, growing, and thriving.
But, anomalies and unique sleep needs aside, here are the general timeframes for dropping a nap that I’ve seen over the past decade as a sleep coach:
Under 4 months: anywhere from 3 to so many naps you lose track
Drop to 3 naps between 4-6 months
Drop to 2 naps between 6-9 months
Drop to 1 nap between 12-18 months
Drop to zero naps between 2.5-4 years
You can also check out these blogs to learn more about 0 to 24 month and 2 to 5 year old sleep schedules.
What are common signs that it’s time to drop a nap?
If any of the issues below happen regularly (like for at least a week or two on a consistent basis) and they are in the age range for dropping a nap, then it’s like time to begin the nap transition.
Resisting or skipping one or more naps, or consistently taking a really long time to fall asleep.
Short naps (e.g. your 15 month old used to take two 1.5 hour naps and now they are just 30 or 45 minutes)
Resisting bedtime and taking ages to fall asleep (to the point that nighttime sleep drops below 10 hours).
Wake up at the crack-o-dawn (to the point where nighttime sleep drops below 10 hours).
The last nap has gotten so late that bedtime is later than 9:00PM (unless your child regularly sleeps past 7PM and the later bedtime jives with your family).
How do I help my baby/toddler adjust to dropping a nap?
Follow these tips for a smoother nap transition:
Gradually increase awake times
Increase the awake intervals by 10-15 minutes every day or two. Here’s an example: if your baby has been on a 3-nap schedule and their awake intervals were 2 hours awake before nap #1, 2.25 hours before nap #2, 2.5 hours before nap #3, and 2.75 hours before bedtime, you’d increase the intervals to to 2.25, 2.5, 2.75, and 3 hours. Within a week or so, the last nap of the day will get so late that it’s better to offer an earlier bedtime instead (because keeping the last nap would lead to less than 10 hours of night sleep).
Move bedtime earlier
Again, move bedtime earlier once you’ve dropped the nap (5:30/6:00PM may be needed as they transition to the new schedule!)
Offer an extra nap when needed
If your child seems to be getting overtired, offer the extra nap once or twice per week as they adjust. Some babies will need this catch up day, others won’t.
Check your mindset => you cannot force sleep.
Getting frustrated and trying to force sleep will do you no good. You’ll get more and more frustrated and your child will absorb that frantic energy. Studies show that little ones mimic their caregivers’ emotions—including stress and anxiety. Scientists call this neuroregulation. When we’re in a situation that causes stress to run high (like your kiddo fighting a nap) and we’re overwhelmed, angry, or frustrated, our kiddo can sense that and will respond similarly, making it even harder for them to settle into sleep. Check out our Mindful Method for Sleep free download, to learn a simple, evidence-backed and mindfulness-based tool to make naps (and nap resistance!) go much more smoothly.
Beware of 12 month (ish) and 2 year (ish) nap regressions/resistance!
I can’t tell you how many parents have come to us saying that their 11 or 12 month old has dropped down to one nap, or their 2 year old has dropped the nap entirely. But after a little chatting, we realize it’s just a little nap resistance due to a progression of new skills or cognitive abilities. Also, sometimes the kiddo just needs a little bit more time awake between naps, or before the nap if they’re on a one-nap schedule. Other times they are learning to walk or going through a massive cognitive boom that leads to nap resistance. Either way, it’s rare that a baby under 13 months can handle just one nap, day in and day out. It’s also rare that a 2 year old can handle having no nap, day in and day out. These periods nap resistance can last weeks—so hang in there. Keep offering the nap or rest time, and know that they’ll go back to taking it when their little brains are ready. And offer that super early bedtime in the meantime!
Nap Transition FAQs
Q: My child is skipping their nap entirely? What should I do?
A: If they’ve been skipping the nap more days than not for two weeks and they are in the appropriate age range to drop a nap, go ahead and adapt the new nap schedule. This blog will help you get the timing right for your 0 to 24 month old or 2 to 5 year old. Be sure to offer an earlier bedtime to help reduce overtiredness (5:30/6:00PM may be necessary as they adjust).
Q: How long to nap transitions take?
A: Some babies and kiddos adjust right away. For others, there’s a little bumpiness and overtiredness in the road as they adapt. For these kiddos, they may go back and forth between 3 and 4 naps, 2 and 3, and 1 and 2 naps for a few weeks or more. Often, the transition from one nap to zero takes longer, months even. And that’s perfectly normal! Just do an earlier bedtime on days they take fewer naps.
Q: What happens if you drop a nap too soon?
A: Sometimes babies and toddlers do well dropping a nap initially, but sleep starts to unravel after a couple of days or weeks due to cumulative overtiredness. If they start waking up really early in the morning or during the night, you may have dropped the nap too soon.
If you and your kiddo are going through a tough nap transition, or if you’d like a personalized plan, we’re always here for you! We offer free 15-minute introductory calls to answer your questions and chat about how we can support you and your family in all things sleep.