Transitioning from 4 to 3 naps with your baby
Transitioning from four naps to three is one of the first big schedule shifts in your baby’s sleep routine. It often catches parents by surprise because it tends to happen right as you’re getting into a groove with daytime sleep. But this transition is a natural part of your baby’s development, and it’s a sign that they’re ready for longer awake times and (hopefully!) more consolidated naps.
In this blog, I’ll walk you through the age range you can expect this transition, signs your baby is ready, how to delay the transition if needed, and tips to make the shift as smooth as possible for both of you.
What age should you expect this nap transition?
Most babies transition from 4 to 3 naps around 4 to 5 months of age, though some may be ready a little earlier or later. It’s not uncommon for babies to start showing signs of needing a 3 nap schedule as early as 3.5 months, while others may not be ready until closer to 6 months.
Just like every other sleep milestone, nap transitions aren’t determined by age alone—your baby’s cues and developmental readiness matter most.
Common signs that your baby is ready to drop down to 3 naps:
Your baby can stay awake for up to 2 hours at a time without becoming overtired
They consistently refuse the last nap of the day for 4–7 days in a row
Bedtime is becoming too late due to trying to squeeze in a 4th nap
Your baby’s naps are getting longer and more restorative, which naturally reduces the need for a fourth nap (or you might find yourself capping naps often so you can fit in a 4th nap)
Baby is fighting bedtime, or it’s taking them longer to settle
You’re noticing frequent night wakings or early mornings that weren’t happening before
You don’t need to see every single one of these signs, but if several of them are happening consistently for at least a week- maybe more like 2, it may be time to move toward a 3 nap schedule. If some of these signs are happening but randomly and not consistently, then the 4 to 3 nap transition is probably not your first step.
Should I try to hold off on the transition?
Yes—if your baby is under 4 months old, it can be really helpful to hold onto 4 naps a bit longer. The longer you can reasonably maintain a 4 nap schedule, the easier the eventual transition will be. Babies who drop to 3 naps too early often end up with short naps, overtired evenings, and restless nights.
If you're trying to hold off the transition, the best way to do this is by capping naps. When naps run too long during the day, there’s not enough room left in the schedule for that fourth nap before bedtime gets pushed too late.
Here’s how to cap naps gently:
Try limiting the total nap time during the day by 15–30 minutes.
If nap 1 is usually long, you can cut it back a little.
Try not to shorten naps 1 and 2 to less than an hour, but nap 3 and 4 can be capped around 30–40 minutes if needed.
Adjust and monitor as you go. If capping naps helps your baby continue with 4 naps and keeps bedtime on track, then you’re doing great! However, if capping naps makes your baby cranky and crabby, then it might be time to seriously consider transitioning to 3 naps instead.
How do I transition from 4 to 3 naps when my baby is ready?
Just like all nap transitions, the key is to transition gradually, by extending your baby’s wake windows a little at a time. When you stretch wake times, naps naturally get pushed later in the day, and eventually there’s no room left for that fourth nap.
Most babies on a 4 nap schedule are doing wake windows of around 75–90 minutes. To shift to a 3 nap schedule, you’ll want to slowly increase those windows to 1.75–2.25 hours. We want to do this in about 15 minute increments every couple of days. This helps keep things moving but without causing too much overtiredness for your baby. The final wake windows that you are shooting for on a 3 nap schedule are: about 1.5-2 hours before nap 1, 2 hours before nap 2, 2 hours before nap 3, and about 2-2.5 hours before bedtime.
When on a 4 nap schedule, you will likely tap out around 1.75-2 hour wake windows. After that point, you won’t be able to easily fit 4 naps in without severely capping them.
Here’s is what a tapped out 4 nap schedule could look like:
Wake up: 7am
Awake 1.5 hours
Nap 1: 8:30-10am
Awake 1.75 hours
Nap 2: 11:45-12:45pm
Awake 1.75 hours
Nap 3: 2:30-3:45pm
Awake 1.5 hours
Nap 4: 5:15pm-6:15pm
Awake 1.75 hours
Bedtime: 8pm
You can see how tight this schedule becomes once wake windows start expanding. You’re often left trying to squeeze in that last nap just to avoid a super early bedtime.
Gradually increasing those wake windows every couple of days could look like this:
1.5/1.75/1.75/1.75/1.75
1.5/1.75/1.75/1.5/2
1.5/1.75/2/2 (3 nap day)
1.5/2/2/2
1.75/2/2/2.25
Below is a sample 3 nap sleep schedule:
Wake up: 7am
Awake 1.75 hours
Nap 1: 8:45-10:15am
Awake 2 hours
Nap 2: 12:15-1:15pm
Awake 2 hours
Nap 3: 3:15-4:15
Awake 2.25 hours
Bedtime: 6:30pm
Extra tip: Use an early bedtime to your advantage. This is a good thing during a nap transition- not a reason to panic!
There will likely be some days during the transition where your baby can’t quite make it to their normal bedtime after only 3 naps. That’s okay! Early bedtimes between 6:00–7:00pm are your best tool to help your baby catch up on sleep and prevent overtiredness while adjusting.
How long does it take to fully adjust to a 3 nap schedule?
Most babies will fully adjust in 2–4 weeks, but it’s totally normal for things to feel a bit bumpy during the transition. You might notice shorter naps, early waking, or general fussiness as your baby adapts to longer wake times.
Stay consistent, keep following your wake window progression and slowly pushing your baby to longer wake times. Then don’t forget to use that early bedtime whenever needed to avoid an overtired baby before bed.
Other tips to help you manage this transition:
Early wakings may pop up during this transition. If so, treat them like night wakings: keep the room dark, avoid stimulation, and don’t start the day until your ideal wake-up time.
Flip-flopping between 3 and 4 nap days is okay for a few days, especially after a short nap day or an early wake-up. But if it continues beyond a week, commit to a 3 nap schedule for consistency.
Use this time to revisit your nap and bedtime routines. If you’ve never created a predictable routine or maybe you’ve gotten off track, this is a great time to craft a conducive sleep time routine that you follow each time and that your baby can grow to rely on. Read more about bedtime routines here.
Get creative to stretch wake windows. Roll around and play on a blanket outside, try a warm bath, or sing and dance together—anything to help them stay alert for those last 15–30 minutes before nap time.
If you find you are struggling with more than just your baby’s nap schedule or your baby is often fighting falling asleep, you could need more than just a schedule change. If you are having to assist your baby to sleep, working on new sleep associations may be the missing key! Read more about that here.
Final thoughts
This transition can feel a little tricky, especially if your baby is overtired or you're second-guessing the timing. But trust your instincts and your baby's cues. As with all things baby sleep, the key is to stay patient, consistent, and flexible.
And remember—if naps go off the rails one day, tomorrow is a fresh start. You’re doing great.
If you feel like you're needing more support than this blog can provide, let's chat! Schedule a free 15 minute discovery call with me and we’ll find the sleep support package that’s right for your family.
