When & How To make Nap Transitions
Wondering when it's time to make a nap transition? Have a little one that was previously a wonderful napper now suddenly refusing last nap or having bedtime troubles? This blog will walk you through the average times babies and children make nap transitions, what to look for to know your little one is ready for a transition, and how to make them!
First things first
I don't want to string you along. These tactics and techniques work well for babies and children 4 months and older who are already independent sleepers! If your little one is struggling to make a nap transition but can't because they are still taking short naps, waking multiple times per night, or having a hard time falling asleep at bedtime, the below info may not apply to your child simply because they are so easily overtired if they are not already getting the sleep they need!
When Should My Baby Drop A Nap?
Nap transitions occur when your baby starts demonstrating at least one of these behaviors:
- Baby is suddenly taking a long time to fall asleep for nap or refuses it all together
- Baby starts having a hard time falling asleep at bedtime
- Baby is unexpectedly waking early in the morning
- Baby starts taking a shorter nap in the afternoon but one or more other naps are becoming longer
- You’re noticing that with extending wake times, you are continuously having a hard time fitting in all naps on their current schedule without pushing bedtime too late
The 3-2 Nap Transition
This transition most commonly occurs around the 6-9 month mark! Many independent sleepers make it naturally as they extend wake times as they get older. However, some babies need a more proactive approach. Gradually transition your little one out of that 3rd nap by extending out their wake times until you no longer have time for a third nap and instead head straight to bedtime. As I said before, this transition won't happen unless your little one is already taking at least two 1-2 hour naps per day! They need to be able to achieve at least two one hour or longer naps in order to make it through the day on only two naps.
The 2-1 Nap Transition
This next transition happens within a much wider age range than the 3-2 transition. Babies will transition from 2 naps to 1 antyime within 12-18 months. Many parents think that once their baby hits 12 months they are ready to transition down to one nap. This is not always true! Instead of looking at just their age, pay attention to the signs above! Are they really struggling with that second nap? Is bedtime more difficult or becoming later and later on days that they do take that second nap? Are they waking early in the morning happy and ready to start the day? These may be good signs that they are ready for longer wake times and just one consolidated nap in the middle of the day. They will not necessarily get much less sleep than they were on a two nap schedule, instead they will just consolidate all of that day sleep into one long stretch mid-day.
To make this transition you'll start by pushing your baby's morning nap a little bit later every day to stretch them to what will eventually be their new nap schedule. Which may also mean that you will need to pull bedtime back to an earlier bedtime in order to account for overtiredness. If their nap 1 ends before 12pm, you will need to factor in a second cat nap so they can make it to bedtime. As you continue to slowly increase the time between morning wake-up and nap, you will eventually run out of time for a second nap and will instead go straight to bedtime.
1-0 Nap Transition
PSA: If your little one is taking a nap in the middle of the day and is having no problem falling asleep and staying asleep at bedtime and overnight, DO NOT DROP NAP! Most little ones will hold onto and need a nap until closer to 3 years or older. Even if your child is happily resting in the middle of the day in their crib but not sleeping, and is still making it to bedtime just fine and still sleeping 10-12 hours overnight, no need to change anything. (Note this does not mean that your child is reading or playing with toys in their crib at nap time! The crib is meant for sleep, not play and we do not want to stimulate them more if they would otherwise be resting or sleeping!) Signs your child is not ready to drop their nap all together is if they are having a hard time making it through the day without one, and are consistently getting fussy and tired in the afternoons and/or early evenings.
When your little one is ready to drop their mid-day nap you will notice that they have no issues making it all the way to bedtime without a nap and/or that bedtime is getting later and later or becoming a struggle when they do nap. If this is the case, you will replace their nap with quiet time. They no longer have to sleep in the middle of the day but you and they can still use a break and rest point for an hour after lunch. Encourage your child to play quietly in their room on their own. Provide them with toys that are less simulating and they can easily play with without parent intevention. Think books, simple puzzles, stuffed animals, etc.
Important note: make sure your child's room is completely child-proofed according to AAP standards and keep a close eye on them so that they are safe in their room on their own.
How Long Do Nap Transitions Take?
Nap transitions take time! So don't get discouraged if you're not seeing clear and consistent progress for several days. You can expect to start seeing the light at the end of the tunnel after a week or two. If you're not seeing any progress, and/or your child is not yet getting the sleep that they need in order to make a nap transition, don't hesitate to contact me! I work with parents of little ones age 0-5 to guide them to better sleep.
Got questions? Head to the IGTV video above and comment! You are also welcome to schedule a free assessment call to chat further about what a sleep solution looks like for your family right HERE!
Happy sleeping,
Chloe Fries
Pediatric Sleep Consultant
& Founder of La Lune Consulting
