Nap Transitions: When to drop a nap for babies and toddlers

Are naps starting to feel like a wild guessing game? You’re not alone! One day they’re taking solid and consistent naps, and the next they’re protesting, skipping, or turning bedtime into the never ending story. We start wondering: Is it time to drop a nap?

Nap transitions are a natural part of your child’s sleep development, but they can also be some of the most confusing. Let’s walk through the when, why, and how of each major nap transition—plus the signs to help you navigate when your little one might be ready.

Why Nap Transitions Happen

Babies and toddlers need a lot of sleep, but how they get that sleep evolves over time. As their brains and bodies mature, their wake windows (the amount of time they can stay awake between sleep periods) gradually lengthen. As a result, naps will consolidate as wake windows lengthen and naps start elongating.

Nap transitions are a normal developmental milestone, much like learning to crawl or walk. And just like those milestones, every child hits them on their own timeline.

The Major Nap Transitions

Let’s look at the typical nap transitions most children go through in their first few years:

4 to 3 Naps (~4 to 5 Months)

What’s happening:

A newborn takes multiple naps a day. As they begin to grow on the sleep side, nighttime sleep consolidates more and wake windows stretch, we start seeing the number of naps decrease around 2 to 3 months of age. Typically, babies are on 4 naps a day at 3 to 4 months of age, then the 4 month sleep regression hits and naps feel all over the place again.  Once that development settles, then we see old patterns emerge and can see more clearly signs of nap transition.

Signs it’s time to drop to 3 naps:

• The last nap becomes very short, skipped consistently or pushes bedtime past 8:00pm.

• Baby is 3 to 5 months and staying awake comfortably for 1.5–2 hours between naps.

• Resisting the 4th nap consistently for 5 to 7 days straight.

How to drop:

Two options:

1) Start by stretching the wake windows gradually by 15–30 minutes as needed so that we can phase out the last nap. Expect bedtime to shift earlier during the adjustment period.

2) Drop the 4th nap and move bedtime earlier by 30-45 minutes. If the first 2 naps are long this is much easier to accomplish.  If you are still working on elongation, look at option 1.

3 to 2 Naps (~6.5–8 Months)

What’s happening:

Around 6.5–8 months, waking windows are stretching and naps are consistently an hour plus. Once we see two longer naps, the third nap gets harder to fit in or is pushing bedtime to late.

Signs it’s time to drop to 2 naps:

• Your baby starts fighting the third nap or skips it consistently for a week.

• Bedtime is getting too late or your baby has trouble falling asleep at bedtime.

• They’re able to stay awake for 2.5–3.5 hours between naps.

How to drop:

Once we see the signs above, shift to a more predictable 2-nap schedule. These naps are typically around 9:30/10:00 a.m. and 2:00/2:30 pm, with bedtime between 7:00–7:30 pm. You may need to offer an earlier bedtime (~6:30 pm) during the transition to avoid overtiredness.

2 to 1 Nap (~13–18 Months)

What’s happening:

Most toddlers are ready to drop to one nap sometime between 13 and 18 months with the average being 14 to 15 months. Some are ready a bit earlier, while others hold onto that second nap until closer to 18 months. We are taking two chunks of sleep and merging it into one longer nap and it takes a few weeks to make the transition fully.

Signs it’s time to drop to 1 nap:

• Your toddler starts skipping the morning or afternoon nap consistently for at least a week straight. Be mindful of when they stat walking (~12/13 months), that naps become wonky and it is most likely related to the motor development and not time to drop the nap.

• One nap starts cutting into the other (i.e., shortens the second nap or makes it hard to fall asleep).

• Bedtime becomes a struggle or gets pushed too late.

How to drop: 

Gradually push the morning nap later by 15–30 minutes every few days until it starts around 12:00 to 12:30 pm. Offer lunch before the nap once it moves past 11:30. During the transition, it’s totally normal for naps to be a bit shorter and for your child to need an earlier bedtime.

Expert Tip: Some families go through a few weeks of alternating 1- and 2-nap days. That’s okay! Follow your child’s cues and aim for consistency when possible.

1 to 0 Naps (~3 to 5 Years)

What’s happening:

Yes, the day comes when your child stops napping entirely! Most kids drop naps somewhere between 3 and 5 years of age with the average being 3 to 3.5 years of age. This transition can be bittersweet—and often a little bumpy.

Signs it’s time to drop naps:

• Your child skips naps several days a week but stays in good spirits.

• Naps are pushing bedtime too late or leading to long stalling at night (try tweaking and capping the nap first to see if bedtime becomes easier first).

• They’re consistently fighting nap time or just lying in bed awake.

• Your preschooler is getting at least 11–12 hours of uninterrupted nighttime sleep.

How to drop the nap: 

Replace the nap with quiet or calm time—a chance for your child to rest and recharge without the expectation of sleep. This helps them regulate and preserves that mid-day break for everyone. Also, it’s a no pressure nap. If they need one, they take it but if not we move to bedtime. Expect an earlier bedtime while your child adjusts to going nap-free.

What Nap Transitions Aren’t

It’s easy to mistake other sleep disruptions for a need to drop a nap, especially when your baby starts resisting sleep. Before pulling a nap, let’s look at other possible reasons:

• Developmental leaps or regressions (like the 8-month sleep regression,18-month sleep regressions or crawling/walking)

• Teething or illness

• Travel or routine changes

• Overtiredness or undertiredness (look at wake window adjustments to tweak)

A good rule of thumb: Wait for signs to appear consistently (at least 5–7 days in a row) before assuming a nap transition is happening.

Tips to Make Nap Transitions Easier

Here’s how to support your child during any nap transition:

1. Watch Wake Windows

Adjust your child’s awake time as they drop a nap. Increasing wake windows slightly helps prevent overtiredness keeping them rested which makes it easier for your child to fall asleep for the next sleep (nap and/or bedtime).

2. Early Bedtime

When dropping a nap, an earlier bedtime is key to avoiding overtiredness and night wakings. Think of bedtime as flexible during transitions—move it earlier temporarily while your child adjusts.

3. Expect a Few Bumps

Transitions are rarely linear. Your child may go back and forth between nap patterns for a week or two before settling into the new routine. That’s totally normal.

4. Create a Consistent Routine

Keep your nap routine similar—dark room, white noise, wind-down time—so your child knows what to expect, even if the nap schedule changes.

5. Quiet Time

If your child is fighting naps but still seems tired or overstimulated, quiet time in the crib or bedroom can be a great middle ground. It helps their body and or mind rest which will help as we move through the day.

When in Doubt, Don’t Rush It

It’s tempting to drop a nap at the first sign of trouble, but many babies and toddlers go through temporary nap resistance. A choppy week doesn’t always mean it’s time for a new schedule. Hold steady for at least a week before making any big changes.

Final Thoughts

There is tons of growth and development in the first few years and nap transitions are one of the ones we see most often! It can feel disruptive and exhausting, but they’re also a sign of your child’s growing independence and maturing sleep. With a little guidance, tweaking schedules and some flexibility, you can move through each transition smoothly—and come out the other side with better sleep for everyone! Still feeling unsure if it’s time to drop a nap or how to handle the schedule shift? Let’s chat on a Discovery Call!