How To Manage Nap Transitions
Nap transitions can be exhausting and confusing. When your baby should be napping and for how long can seem like some crazy impossible riddle. But it doesn’t have to be that way! Want to handle nap transitions like a pro? Follow these guidelines for a smooth transition.
Nap transitions are inevitable and a normal part of sleep! Sometimes the signs and how to’s aren’t as easy. Let’s dig into this!
How to Manage Nap Transitions
Nap refusals
Specifically, when a baby or toddler starts fighting a nap on a daily basis (typically in the afternoon), this can be a sign that it’s time to let that nap go.
When do babies typically transition naps?
4 naps to 3 naps
This transition happens between 4 – 5 months. At this point your newborn is moving into the infant age and your baby is ready to start doing longer sleep at night. During this transition, your baby’s nap schedule will shift, naps will end earlier and bedtime will start earlier.
3 naps to 2 naps
This transition will happen between 6-9 months. The biggest sign that it’s time to transition to 2 naps is if your baby is staying awake for one of their naps when they should be sleeping! Typically this will happen to the morning nap or last nap. Another sign is if it’s taking your baby 30 minutes or more to fall asleep for a nap OR if they are sleeping for a total of 30 minutes.
2 naps to 1 nap
This transition is a big one! There are a lot of developmental progressions around this age, otherwise known as sleep regressions. There are a lot of physical, mental and verbal developments that happen between 12-15 months, because of these developments, sleep can definitely get wonky, welcome to toddler sleep! If your child is close to 15 months and they are consistently skipping their afternoon nap or morning nap, it’s likely time to transition to 1 nap. Do not transition too early, the average age to transition to one nap is 15 months. The goal is that the one nap is one long nap, at least 90 minutes but ideally over 2 hours. Anything over 90 minutes is a restorative nap!
1 nap to 0 naps
The dreaded 1 to 0 nap transition, wah! Do not transition to 0 nap too early! I highly recommend continuing to offer a nap until at least age 3.5 years old. Your child will likely start to fight the nap around age 2-2.5 based on development progressions at that age. Don’t take this as a sign that they’re ready to drop the nap, keep offering it for as long as possible. When your child is over age 3 and is either refusing then nap, not falling asleep until 2pm or later, or bedtime is becoming too late, it’s time to drop the nap! Offer an hour of quiet time in their room with calming activities like books, coloring, puzzles, etc., this is important to help encourage them to calm their minds and bodies!
Signs to look out for:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sudden erratic schedule
Usually when a baby or toddler is about to drop a nap, you’ll start to see their normally consistent schedule begin to go haywire. You may see bedtime struggles, middle of the night wakings, or sudden early wakeups that appear seemingly out of nowhere.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shorter naps
Your baby or toddler may begin to take shorter naps. This may lead you to believe you should ADD a nap when really a nap should likely be dropped.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok, but HOW do I drop this nap?!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a deep breath and realize that it may be kind of funky for a little bit. Typically, the first nap transitions are the easiest.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#1 – Back up bedtime temporarily
To ensure that your baby or toddler doesn’t grow overtired, an earlier bedtime will be your best friend. Put your baby or toddler to bed 30-60 minutes earlier during a nap transition. This will help keep your baby well rested.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#2 – Give it time
In the midst of it, a day may feel like a week. Remember, it takes time for everyone to adjust to a new schedule. Know that it may take a week or two for your baby or toddler to adjust.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#3 – Enjoy early bedtime
Nap time can be a nice respite for parents. Dropping a nap can seem overwhelming for this reason. You may not get the extra “me time” during the day anymore but enjoy your evenings. Early bedtimes are great for everyone!⠀
Need some guidance on how to transition naps without hiccups? Set up a 1:1 call with me to plan your nap transition with ease.
Ready to work with an expert to get your baby on a solid schedule? Want to get your newborn, infant, toddler or school-age child sleeping an extra hour? Perhaps the goal is your child sleeping the entire night?