Is it time to drop a nap?
Nap transitions are one of those parenting milestones that sneak up on you. Just when you feel like you’ve finally found your rhythm, your child starts protesting naps, bedtime gets later, or naps start interfering with overnight sleep. Sound familiar?
Let’s talk about when it might be time to drop a nap—and how to make the transition as smooth as possible.
Signs It’s Time to Drop a Nap
Babies and toddlers drop naps gradually as their sleep needs change. Here are the most common signs that your child may be ready to move to fewer naps:
1. Consistently Fighting One of Their Naps
If your child suddenly starts resisting a nap they’ve taken easily for months, and it continues for more than 7–10 days, it may not be a regression—it may be time to drop it.
2. Naps Are Getting Shorter
When naps start shrinking to 20–30 minutes (especially after a long period of consistent sleep), it could mean your child is consolidating sleep and ready to shift their schedule.
3. Bedtime Battles or Delays
If your child is taking their nap but struggling to fall asleep at night, bedtime is getting pushed later, or they’re laying in bed for an hour before dozing off, they may be getting too much daytime sleep.
4. Early Morning Wakings
Too much daytime sleep can reduce sleep pressure, resulting in early morning wakeups (often between 4–6 a.m.). If this coincides with longer or later naps, it may be time to scale back.
5. Your Child Is Within the Typical Transition Age
Every child is different, but here are some general nap transition timelines:
3 to 2 naps: around 6–9 months
2 to 1 nap: around 13–18 months
1 to 0 naps: around 3–5 years
These transitions rarely happen overnight—but if your child is near one of these age windows and showing other signs, it may be time.
How to Drop a Nap (Without Losing Your Mind)
Dropping a nap doesn’t mean throwing the routine out the window. It just means adjusting the rhythm to fit your child’s new needs.
Here’s how to approach it:
Step 1: Confirm It’s Not a Temporary Regression
Before making any big changes, observe for at least a week. Illness, travel, teething, or developmental leaps can temporarily disrupt sleep. If the struggle continues beyond 10 days with no other clear cause—it’s likely time.
Step 2: Stretch Wake Windows Gradually
Rather than abruptly removing a nap, increase the amount of awake time between sleep periods by 15–30 minutes at a time. This helps your child adjust to staying awake longer without becoming overtired.
Step 3: Adjust the Schedule
If dropping a nap leaves a large gap before bedtime, consider:
Moving the remaining nap slightly later
Offering a quiet time or short catnap as a bridge
Shifting bedtime earlier during the transition week(s)
Step 4: Expect a Short-Term Adjustment Period
Your child may be fussier or more tired during the adjustment—this is normal. Stick to consistent routines, protect overnight sleep, and use calming activities to help bridge tired moments.
Step 5: Keep Some Quiet Time
Even if a nap is gone, quiet time can still offer rest and reset. Encourage your child to read, play independently, or listen to calming music during their usual nap time to preserve the rhythm of the day.
What If You Drop a Nap Too Soon?
It’s okay to reverse course. If your child becomes overtired, cranky, or starts waking more at night after dropping a nap, they may not be ready. You can always reintroduce the nap temporarily and try again later.
Nap transitions can be tricky—but they’re also a sign of healthy development. Your child’s sleep needs will continue to evolve, and your flexibility and consistency can make all the difference.
Still unsure if your child is ready to drop a nap—or how to do it without a sleep disaster? I’m here to help. Reach out for a personalized plan and support to keep your family well-rested.