7 tips to encourage quiet time for rest when naps end

Dropping naps can feel like a major milestone—and, for many parents, a double-edged sword. On one hand, you might miss the much-needed break in the middle of the day, but on the other, it can open up opportunities for new routines and less restriction during the day. Enter quiet time—a dedicated window for children to rest, recharge, and find calm in their day, even when sleep isn’t on the menu. A daily quiet time supports their emotional well-being, promotes independent play, and provides parents with a bit of respite too. Here are seven practical tips to help you make quiet time a cherished part of your routine after naps are dropped. Not sure if it’s time to drop the nap? Check out my previous blog post, Transitioning from nap to quiet time

Tip #1 Create a predictable quiet time routine

When it comes to making quiet time stick, consistency is key. Children are comforted by routines—they like to know what’s coming next. Routines also help children know exactly where their boundaries are. In that way, establishing a predictable quiet time schedule helps set expectations. Consider aligning it with when your child used to nap, creating a smooth transition by using the same pre-nap cues. For instance, you might read a short story, dim the lights, and play soft white noise to signal the start of quiet time.

Make it special by letting your child have a say in how they prepare for quiet time. Create a pre-quiet time routine chart and give them some choice over what to include and where. Perhaps they can choose their favorite pillow or blanket, pick a book, or engage in a calming activity. Providing a sense of agency helps children feel more invested in the process and reduces resistance over time. But also know, it’s okay to say no if they are trying to pick something that you don’t want to offer every single day as part of your routine. When you do offer them choices, make sure you’re only offering choices that you are 100% okay with using on a daily basis.

Tip #2 Offer engaging, calming quiet time activities

Quiet time doesn’t have to be synonymous with inactivity; it can be filled with low-energy, engaging activities that help your child relax and unwind. Looking at books and “reading” is a great go-to for quiet time. Audiobooks can also be a great addition to quiet time activities. Coloring pages, simple puzzles, building with blocks, and sensory play with sand or beans can captivate a child’s imagination without overstimulation. 

Offering a “quiet time box” with special toys, art supplies, or calming items used exclusively during this period can make quiet time something they look forward to each day. As always, keep electronics out of the mix—screens can overstimulate young brains and run counter to the goal of rest.

Make sure that anything you offer as part of their quiet time box is an activity that you trust them to play with independently. For example, you don’t want to supply them with small legos if you are worried they will place them in their mouths. You also don’t want to give them something too messy that you will feel the need to go in and interrupt. 

Having special activities ready to go for quiet time can be really helpful but I think it’s also important to recognize that your child does not need to be entertained during quiet time and they can still have fun and get what they need out of it  by simply feeling boredom and then getting creative with whatever is in their room.

Tip #3 Set up a restful environment

Creating a calming, restful space can work wonders for quiet time success. Dedicate a consistent location where quiet time always happens, ideally this would be their bedroom. If their bedroom is not an option, then be sure to have a consistent space set aside that you always use for their quiet time. This area should feel inviting and distinct from regular playtime spaces, helping to mentally separate quiet time from other parts of the day. 

The environment also plays a sensory role. White noise machines, nature sounds, or calming music can mask distracting noises and create a tranquil atmosphere that keeps them from being distracted from their play. Avoid harsh overhead lighting and consider light-blocking curtains if your child is sensitive to natural light. Encourage your little one to take ownership of this space by decorating or arranging it with their input, making it a cozy haven they want to return to each day.

Tip #4 Use visual timers or cues

Toddlers and preschoolers often struggle with abstract concepts like the passage of time. A visual timer can be a game-changer, giving them a concrete understanding of how long quiet time lasts. Simple sand timers, a timer app with soothing colors, or clocks with color-changing faces can effectively convey how much time remains. Personally, I love these Time Timers from Amazon. If purchasing a visual timer isn’t an option right now, that’s okay though! You can simply teach your child that quiet time is over when you come to get them and they will learn this through trial and error in the beginning stages of quiet time.

You can create a ritual around the start and end of quiet time by using consistent cues. Before starting quiet time, do your pre-quiet time routine. Perhaps when the timer runs out, you celebrate together with a small snack or switch to a lively activity. By building predictability into how quiet time begins and ends, you foster trust and reduce the chance of meltdowns or refusals as your child adjusts.

Tip #5 Practice independent play gradually

Many children resist quiet time because they’re used to constant engagement. Transitioning to quiet, independent play takes practice. Start small, with 5-10 minutes of solo play or calm activity. Praise them for their efforts and gradually extend the duration as they become more comfortable.

Introducing toys or activities that require minimal supervision can build their confidence. Puzzles, simple building blocks, sticker books, or magnetic tiles work well. If your child shows signs of frustration, encourage them with gentle praise and a reminder of how well they’ve done. Over time, they’ll become more adept at finding comfort and focus in their own activities.

As they get used to the new routine and start to flex their independent play muscle, you can gradually increase by 5-10 minutes every couple of days. Some families are happy to have 45 minutes of quiet time while others, mine included, do a daily 2 hours of quiet time. It’s ultimately up to you to work your way up to the amount that fits the family best! 

But I encourage you that your child is capable of doing quiet time- even if it’s rough going at the beginning. Building new habits is hard work but this is definitely a habit that will serve them in the long run. 

Tip #6 Model resting behavior

Children often learn best by watching their caregivers. Use quiet time as an opportunity to model restfulness yourself. If your child is especially struggling, you may start the first several days in the room with them while doing your own quiet time activity. Or you might have them do quiet time by themselves for the first 5-15 minutes and when they reach their limit, then head into their room with your own quiet time activity. Sit nearby with a book, engage in light stretching, meditate, or simply relax. If they try to engage you simply remind them, “ It’s quiet time right now. We can talk when it’s over.” Seeing you embrace quiet moments helps them understand its value and encourages their cooperation. It also helps them to realize that they aren’t missing out on anything fun during their quiet time.

You can also share the benefits of quiet time by framing it positively: “Mommy loves quiet time because it helps me feel calm and happy.” When children see that quiet time isn’t a chore or a punishment but an enjoyable practice, they’re more likely to embrace it.

Tip #7 Be flexible and adapt as needed

While consistency is important, flexibility is just as crucial. Every child’s needs and temperaments vary, and quiet time may require adjustments. If your child struggles to settle, try different approaches, such as reading a calming story beforehand, engaging in brief physical activity to burn excess energy, or introducing a special comfort object.

As children grow, their quiet time needs may evolve. What works well at age three may not suit a five-year-old, and that’s okay. Stay open to feedback from your child and adapt routines accordingly. Perhaps they need more movement one day or an extra cuddle to feel secure. By responding to their cues and adapting, you help them develop a positive association with quiet time.

Another important piece to being flexible is to be up front with them. If you have a busy day and will be skipping quiet time, be sure to give them a heads up. Helping them know that missing quiet time is planned will also help them to realize that they can’t dictate when quiet time does or does not happen. Especially around the age of starting quiet time, when your child’s job is to test boundaries and then test again, we don’t want them to get the feeling that they can skip quiet time if they want to.

Final thoughts

Transitioning from naps to quiet time is a journey, but with patience, consistency, and a little creativity, it can become a special and cherished part of your daily routine. The goal isn’t perfection but creating a restorative break that benefits both child and parent. Quiet time nurtures a child’s ability to self-regulate, fosters creativity, and offers a moment of respite for you too. Celebrate every small success, adapt as needed, and remember: a few moments of peace can make a big difference in everyone’s day. Need more help navigating your child’s sleep? I’d love to help you on this journey. Book a free call with me below and we can figure out the best way forward together!