Nap transitions: from 3 naps to 2, and from 2 to 1

Over the first two years, most children go from four or five naps a day to just one. Each step down — a nap transition — tends to bring a few unsettled weeks. Knowing what to expect makes them much easier.

When transitions usually happen

Moving to one nap at 12 months is usually too early for most babies, even if the first birthday seems like a natural moment. Sleepabee does not suggest dropping to one nap before 14 months.

Napping does not end there: very few children stop napping altogether before their second birthday, and most keep one nap well into the preschool years.

Is it really time? Look for a pattern

The signs that a nap is no longer needed look a lot like an ordinary bad patch:

• taking a long time to fall asleep at nap time, or protesting naps;
• the last nap of the day getting short, or pushing bedtime late;
• new night wakings or very early mornings;
• naps that used to be long becoming short.

The difference is time. Specialists suggest waiting until these signs have shown up consistently for 1–2 weeks — a few bad days are not enough — before you change the number of naps. Illness, teething or a newly learned skill can upset naps for a while without meaning a nap needs to go.

How to make the change

• Stretch the awake time gently. Fill the longer wake windows with active, interesting play. On two naps, wake windows are usually around 2½–3 hours in the morning and 3–3½ hours before bed. On one nap, they are around 4½–5 hours at first, settling at about 5 hours.
• Keep the nap routine the same. Same place, same short wind-down before each sleep.
• Use an earlier bedtime. On days when the remaining nap is short, a bedtime as early as 6:00–6:30 pm can stop overtiredness building up. This is a temporary tool for the transition weeks, not a new normal.

Expect a few weeks of back and forth

A nap transition typically takes about 2–4 weeks. During that time it is normal for your child to need the old number of naps on some days and the new number on others. If they seem very overtired, go back to the extra nap for a day, offer a short catnap, or move bedtime earlier.

When to talk to a doctor

Talk to your doctor or health visitor soon if your child:

• snores often, seems to struggle to breathe at night, or is very sleepy during the day;
• is not gaining weight as expected, or has lost their appetite;
• has sleep problems you are finding hard to manage.

If you are worried and not sure what to do, it is always fine to ask.

If your baby is under 3 months old with a temperature of 38 °C (100.4 °F) or higher, or 3–6 months old with 39 °C (102.2 °F) or higher, call your doctor straight away. If you cannot reach a doctor, call your local emergency number.

Call your local emergency number now if your baby:

• stops breathing for more than 20 seconds;
• is breathing very fast or with great effort — grunting, or sucking their tummy in with each breath;
• has blue, grey, pale or blotchy skin, lips or tongue;
• is very hard to wake, or will not wake up;
• is floppy, or is not feeding;
• has a seizure (fit), or a rash that does not fade when you press a glass against it.

Sources

• American Academy of Pediatrics, HealthyChildren.org — Sleep apnea: signs to watch for
• American Academy of Pediatrics, HealthyChildren.org — When to call the pediatrician: fever
• NHS — Helping your baby to sleep
• NHS — Is your baby or toddler seriously ill?
• Staton S. et al. (2020), Many naps, one nap, none: a systematic review and meta-analysis of napping patterns in children 0–12 years, Sleep Medicine Reviews — doi:10.1016/j.smrv.2019.101247
• KidsHealth (Nemours) — Failure to thrive: when to see a doctor
• Taking Cara Babies — Is it time to drop a nap?
• Taking Cara Babies — The 3 to 2 nap transition
• Taking Cara Babies — Transitioning from 2 naps to 1