Dropping Naps: A Guide to Smoother Transitions

Kirsty Beck
Mar 25
3 min read

As your baby grows, their sleep needs evolve, and one of the biggest adjustments parents face is dropping a nap. Understanding when and how to make this transition can help maintain a balanced sleep routine and prevent unnecessary sleep struggles.

Understanding Nap Transitions

Babies progress through different nap stages as their awake times gradually lengthen. Here’s a general timeline of nap transitions:

Newborns (0-12 weeks): Sleep is fragmented, with four or more naps per day.
3-6 months: Babies begin consolidating sleep into three structured naps.
6-9 months: The third nap is dropped, leaving two longer naps.
15-18 months: Most toddlers transition to one midday nap.
Closer to 3 years: The final nap is dropped, and all sleep shifts to nighttime.

3-6 Month Old Babies

At this stage, a routine with three evenly spaced naps is ideal. A short-to-medium morning nap, followed by a long lunchtime nap and a brief afternoon nap, helps prevent overtiredness and supports a smoother bedtime.

For parents who prefer a more flexible approach, using age-appropriate wake windows can help space naps throughout the day.

6-12 Month Old Babies

By six months, most babies still take three naps, but the third nap should be short to build sleep pressure for the night. Most babies drop the third nap between 6-8 months, with some holding onto it until 9 months. If a baby is still taking a third nap at 8 months and experiencing 2-3 a.m. wake-ups, dropping this nap may help improve nighttime sleep.

The 2-3-4 Rule for Two Naps

Once your baby transitions to two naps, the 2-3-4 rule can help create a structured, yet flexible schedule:

First nap: 2-2.5 hours after waking.
Second nap: 3 hours after the first nap (if the first nap lasted at least 45-60 minutes).
Bedtime: 4 hours after the second nap ends.

For example, if your baby wakes at 6:30-7:00 a.m., their nap schedule might look like:

First nap: 9:00 - 9:30 a.m.
Second nap: 12:00 - 12:30 p.m.
Bedtime: 6:30 p.m.

The first nap should be brief (15-30 minutes), while the lunchtime nap should last around two hours.

15-18 Month Old Toddlers

The transition from two naps to one typically happens between 15-18 months. A key sign your toddler is ready is their ability to stay awake until at least midday. If they begin resisting the morning or lunchtime nap, waking earlier in the morning, or struggling to fall asleep at bedtime, it may be time to shift to a single nap.

Ensuring a Well-Balanced Day for 1 nap

To prevent overtiredness, the single nap should not start too early. Ideally, it should begin no earlier than 12:00 p.m. to maintain a balanced schedule. Napping too early can make it difficult for your toddler to get through the afternoon, leading to bedtime battles and night wakings.

How to Transition to One Nap

A gradual transition makes the process smoother:

Reduce the morning nap by 10-15 minutes daily, ensuring they wake no later than 10 a.m.
Once your toddler can comfortably stay awake until midday, drop the morning nap entirely.
During the adjustment period, if your toddler becomes overtired, offer the lunchtime nap at 11:45 a.m. However, keeping this as a long-term habit can encourage early wake-ups.

Helping Parents Overcome Nap Transition Concerns

Many parents worry their baby will become overtired when dropping a nap. However, adjusting sleep windows gradually and ensuring a restorative midday nap (about 2 hours) can ease the transition. Maintaining a rhythm rather than a rigid schedule can also work well for families with older children or unpredictable daily routines.

Final Tips for a Smooth Nap Transition

Follow your baby’s sleep cues rather than forcing a strict schedule if you would prefer.
Ensure a sleep-friendly environment—dark, quiet, and conducive to rest. See The Perfect Environment for a Good Night’s Sleep! blog post for information on optimising your baby's bedroom sleep environment.
Adjust bedtime earlier if needed to compensate for lost daytime sleep.
Be patient and consistent—transitions take time, and temporary sleep disruptions are normal.

If you need personalised guidance, Mellow Midnights is here to help. Every baby is unique, and I can create a plan tailored to your child’s needs. There are multiple options for sleep support available. See Packages page for sleep support options.

Happy napping!