Nap Transitions
Nap Transitions by Age: How to Know When Your Baby Is Ready
As babies grow, their sleep needs shift and so do their nap schedules. Nap transitions can feel tricky for parents, but knowing what to expect at each stage helps you support your little one through these changes with less stress (and more rest for everyone).
Why Nap Transitions Happen
Developmental changes in sleep cycles
In the first year, babies’ sleep cycles mature rapidly. As their brains and bodies develop, they can stay awake for longer stretches and consolidate sleep more effectively at night. This naturally reduces the number of naps they need during the day.
How total sleep needs decrease with age
While newborns may sleep up to 16–18 hours a day, toddlers average closer to 12–14 hours. That shift means naps gradually shorten and consolidate into fewer periods, eventually disappearing altogether by preschool age.
Signs Your Baby Is Ready to Drop a Nap
Not sure if your baby is truly ready? Watch for these signs over a week or more (rather than just one or two tricky days):
Fighting naps consistently If your baby resists one nap every day, it may be time for a change.
Short naps or late bedtime struggling to fall asleep at night or napping for only 20 to 30 minutes can mean daytime sleep needs adjusting.
Early morning wakings Waking up before sunrise may indicate too much daytime sleep.
Nap Transition Guide by Age
Every child is different, but here’s a general roadmap:
3 naps → 2 naps (around 6 to 9 months)
Your baby can stay awake longer between naps and starts sleeping better at night.2 naps → 1 nap (around 12 to 15 months)
The morning nap becomes harder to fit, and your toddler may only need one long afternoon nap.1 nap → no nap (around 2.5 to 3.5 years)
Naps gradually phase out, though quiet rest time is still beneficial.
How to Support Smooth Transitions
Adjust bedtime Bring bedtime earlier temporarily to avoid overtiredness.
Handle overtiredness Use calming routines, soothing activities, and extra cuddles on tough days.
Manage cranky afternoons Offer quiet play, stroller walks, or a mini rest time if your child struggles without a nap.
When to Seek Support
If nap transitions lead to daily battles, constant overtiredness, or disrupted nights, it may help to get professional guidance.
Ready for personalized sleep support? Read more