Baby taking three naps but feel like we are getting mixed signals and not sure if we need to throw in a 4th nap or do an early bedtime? If you’ve been wondering if baby needs to make the switch to 3 naps, how and when to make this shift or how to handle the bumps along the way—you’re in the right place.
We’ll cover:
The typical age for a 3-nap schedule
What a 3-nap schedule looks like
Wake windows for 3 naps
What to do if naps are short or skipped
Tips for extending naps
Signs it’s time to transition to 2 naps
By the end, you’ll have a roadmap to guide you through this stage of your baby’s sleep journey with confidence and clarity.
When Do Babies Transition to a 3-Nap Schedule?
Most babies are ready to transition to a 3-nap schedule between 4 to 5 months old, though some may hold onto a 4-nap schedule until closer to 6 months. The transition typically happens when your baby can handle longer wake windows (periods of awake time between naps) and their overall daytime sleep begins to consolidate.
Signs your baby might be ready for a 3-nap schedule include:
Consistently resisting the fourth nap or taking it very late in the day.
Bedtime is too late (after 8:00pm)
Taking longer to fall asleep for naps or bedtime.
Shortening nighttime sleep
Waking up earlier in the morning.
If you notice these patterns and your child is in the appropriate age range, it may be time to drop that fourth nap and shift to a more sustainable 3-nap schedule.
What Does a 3-Nap Schedule Look Like?
A 3-nap schedule balances longer wake windows and more consolidated sleep. Here's a sample schedule for a 6-month-old baby:
Time | Activity |
7:00 AM | Wake Up |
9:00 AM - 10:30 AM | Nap 1 (1.5 hours) |
12:45 PM - 2:15 PM | Nap 2 (1.5 hours) |
4:30 PM - 5:00 PM | Nap 3 (Short Catnap: 30 to 45Â mins) |
7:15 PM | Bedtime |
This schedule allows for a total of about 3 to 4 hours of daytime sleep and 11 to 12 hours of nighttime sleep. Of course, every baby is different, and your schedule may need slight adjustments to fit your child’s sleep needs.
Wake Windows for a 3-Nap Schedule
Wake windows in combination with sleep cues will help us transition into the 3-nap schedule. At this stage, babies typically tolerate longer awake periods but still need regular naps to avoid becoming overtired.
Here are general wake window guidelines for babies on a 3-nap schedule:
Morning wake window (between wake-up and Nap 1): 2–2.25 hours
Midday wake window (between Nap 1 and Nap 2): 2-2.25 hours
Afternoon wake window (between Nap 2 and Nap 3): 2.25-2.5 hours
Evening wake window (between Nap 3 and bedtime): 2.25-2.5 hours
Start with shorter wake windows at the beginning of the day when your baby is more rested and gradually increase them as the day progresses.
What to Do with Short or Skipped Naps
Short or skipped naps are inevitable, and they can throw off your entire day. Let’s look at a couple of options on how to handle them.
1. If the First Nap is Short (Less Than 45 Minutes):
Implement Crib Hour to help practice connection to the next sleep cycle.
Adjust the next wake window. Shorten it by about 15 to 20 minutes to prevent overtiredness.
Offer a longer second nap (2 hours Max) to make up for lost sleep.
2. If the Third Nap is Skipped:
Sometimes babies refuse the last nap of the day, especially as they approach the transition to 2 naps. If this happens:
Move bedtime earlier by 30–45 minutes to prevent overtiredness.
Offer extra soothing during the bedtime routine to help your baby settle.
3. If Naps Are Consistently Short:
Short naps (under 45 minutes) can be a sign of undertiredness or overtiredness
Experiment with adjusting wake windows in 15-minute increments. Sometimes even a small change can make a big difference.
Practice Crib Hour to help aid in connecting to next sleep cycle with our guidance.
Tips for Extending Naps
Helping your baby lengthen their naps takes time, and with consistency, we can encourage longer stretches of daytime sleep.
Optimize the sleep environment:
Use blackout curtains to eliminate light.
Keep sound machine consistent to block out household noise.
Ensure the room temperature is between 68 and 72°
Practice crib settling techniques:
If your baby wakes up after one sleep cycle (~30–45 minutes), try pausing a few minutes before intervening or utilize Crib Hour. Then, offer gentle reassurance without immediately picking them up.
Support them in connecting sleep cycles:
Practice putting your baby down relaxed and awake to help them learn how to self-settle between sleep cycles. This can lead to longer naps over time.
When to Transition to a 2-Nap Schedule
Most babies transition to a 2-nap schedule between 7 to 9 months old. The signs are similar to when you transitioned to 3 naps:
Increased nap resistance—your baby consistently fights the third nap.
Longer wake windows—your baby can stay awake for around 3 hours without becoming overtired.
Early morning wake-ups or difficulty falling asleep at bedtime.
When you notice these signs consistently and they are at the appropriate age, it might be time to shift to a 2-nap schedule, typically with wake windows around 3–3.5 hours.
If you are looking for support during this transition, I’m here to help! Book a complimentary Discovery Call to learn how we can work together to create a sleep plan that is sustainable for your family!
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