5 signs that it's time to drop a nap
One of the exciting parts about watching your baby grow up is that they are always learning new things and changing. Sometimes it can feel like every day brings something new! However, this can also be a bit frustrating because it means their sleep schedule and sleep needs are ever changing too. Just when you feel like you've gotten into a good groove, you find it's time to increase wake windows and drop a nap. But luckily you're here, reading this blog, and I'm going to share all about how to determine if it's time for a nap transition, including the 5 key signs to be on the lookout for.
When to expect nap transitions?
But first, let's talk about average ages that you can expect different nap transitions. Of course, there are some babies who will transition a bit earlier or a bit later but most babies will fall in the following ranges:
Transition from 4 naps to 3 naps occurs around 4-5 months of age
Transition from 3 naps to 2 naps occurs around 7-9 months of age
Transition from 2 naps to 1 nap occurs around 15-18 months of age
Transition from 1 nap to 0 naps occurs around 3-5 years of age
Typically, if your child is not hitting these averages yet, you'll want to hold off a nap transition if possible. (More on this later)
5 signs that it's time to drop a nap
#1 Your baby is taking longer to fall asleep for their naps.
This sign, all on its own, would not be a sign that you need to transition your baby. In fact, this is a normal part of having a baby and making tweaks to their schedule. You find the perfect schedule, then they get a bit older and need a bit more awake time and so you have to increase their wake windows slightly. It's also important to know that it's normal for your baby to take 10-15 minutes to fall asleep at nap time. This is typical and not considered a problem. But if they start taking 15+ minutes to fall asleep, that's when you'll want to make some adjustments. However, if you have increased wake windows and then start to experience any of the other signs below, then it could mean that it's time to drop a nap!
#2 Your baby's naps are becoming shorter but they are waking up and acting rested after.
This is another sign that doesn't automatically mean you need to drop a nap- but it should definitely factor in your decision to drop a nap. It is simply a sign that you need to increase your baby's wake windows. If your baby is napping less time than usual all of a sudden, but still waking up rested and content, they just aren't building enough sleep pressure before nap time to take a long nap. Start by offering an extra 10-15 minutes of awake time before you put them down for that nap.
#3 Your baby is really resisting or straight up refusing a nap.
This will most often present itself during the last nap of the day- although it could happen for any nap. It takes more effort as the day goes on for your baby to settle to sleep so the very last nap of the day can be the hardest. If your baby starts to resist a nap or just stops falling asleep for a nap altogether, you first want to give them some extra awake time before that nap. However, if that doesn't help, your hand may be forced and this could be a big sign that it’s time to officially drop a nap.
#4 As a result of nap resistance and refusal, bedtime is getting pushed too late.
We've been talking a lot about increasing wake windows during the day but you will reach a point where you're simply running out of daylight. You may be maxing out your wake windows and feeling like bedtime is getting pushed too late. A “too late” bedtime can be defined in a couple ways. First, you may feel like it's too late for your family schedule. An 8pm bedtime may just feel too late for some families while other families prefer an 8pm bedtime. Secondly, a bedtime is too late if it is resulting in less than 10 hours of overnight sleep. For example, if your baby wakes up regularly in the morning at 6am, then any bedtime past 8pm will simply be too late because it won't allow for optimal night sleep. When either of these things happen, it's a good sign that you're ready to drop a nap.
#5 You are seeing a pattern of these signs that is disrupting daily life.
With each of these signs, it's important to remember that you should see these happen regularly. An off day here and an off day there does not mean you're ready to drop a nap. Instead watch for a pattern that seems to disrupt your baby's sleep schedule on a regular basis.
How to hold off a nap transition
If you are running into these signs sometimes OR your baby is still considered “too young” to drop their last nap, then there are some things we can do to help hold off a nap transition.
When you are in a period of almost ready for a nap transition, but not quite yet, you will want to be strategic about waking your baby up. This may mean you need to wake your baby up in the morning and start their day at a set time instead of letting them sleep in. This may also mean you need to cap their naps in order to keep the day running smoothly. By capping their naps you are not only preserving their sleep bank so they still have something left to give by the time you reach their last nap of the day, but you are also keeping the day from getting away from you. This will ensure that you can fit all your naps and wake windows in without shifting bedtime too late and this can help hold off one of the main signs of dropping a nap.
It's crucial to understand that the older your baby is when you perform a nap transition, the smoother it will go for everyone. So whenever possible, we want to work to hold off those big nap transitions until your child is in the recommended age range.
How to drop a nap
When the time finally comes to drop a nap, I've put together some resources and tips:
See my FREE 4 to 3 nap transition cheat sheet here
Read my 3 to 2 naps transition blog here
General nap transition tips to know:
You'll need to increase wake windows in order to comfortably drop a nap. Average wake windows needed for a 3 nap schedule are about 2 hours. Average wake windows needed for a 2 nap schedule are about 3 hours. Average wake windows for a 1 nap schedule are about 5 hours.
It's okay to flip flop back and forth a little at the beginning. For example if moving from 3 naps to 2 naps, you may have days of 2 naps followed by a day of 3 naps. This is okay at first but if you find yourself more than 10 days into the transition and still flip flopping, you might need to just push ahead with the new schedule and stop returning to the old one.
Disrupted sleep during nap transitions is normal. You may experience some unusual night wakings, some early morning wakings, as well as some extra crabbiness during the day. This comes with the territory but will settle down with time.
You may have to push your baby to longer wake windows. This will take extra effort at first and your baby may become pretty tired and cranky as they near the end of their wake windows. Push through and do your best to stretch them each day. Their body will soon adjust to being awake longer but you may need to get creative for a while to keep them awake.
Final thoughts on dropping naps
Nap transitions can be a challenging aspect of infant sleep, but with patience, consistency, and a plan specific to your baby, you can help them overcome these common sleep milestones. By understanding the appropriate ages for nap transitions and the signs that it's time to drop a nap, you can get through this! And you'll be back to regular napping in no time. Remember, every baby is unique, so be patient and flexible as you navigate this journey towards fewer naps.
If you need personalized assistance with nap transitions, don't hesitate to reach out—I'm here to help!
