Navigating Nap Transitions: What to Expect and How to Support Your Little One

If you’re reading this, chances are your child is suddenly fighting naps, waking early, or turning bedtime into a full-on performance. Before you panic, know this: you might be in the middle of a nap transition - and it’s completely normal.

Nap transitions are a natural part of your little one’s development, but they can be confusing, exhausting, and sometimes even emotional (for both of you!). In this blog, we’ll break down what nap transitions are, when they typically happen, signs to watch for, and tips to help ease the process.

What is a Nap Transition?

A nap transition is when your child begins to drop one of their daytime naps as they grow and their sleep needs change. Most children go through several nap transitions in their first few years of life.

Think of it as your child’s sleep maturing. Their bodies are consolidating sleep into fewer, stretches - which is good news in the long run! But the adjustment period can bring some bumps along the way.

The Major Nap Transitions (and When They Happen)

Every child is unique, but here’s a general guide to when nap transitions tend to occur:

3 to 2 naps – Around 6–9 months

Your baby will likely drop the late afternoon catnap and stick with a morning and afternoon nap.

2 to 1 nap – Around 13–18 months

This is one of the trickiest transitions! Most toddlers drop the morning nap and keep one long nap in the middle of the day.

1 to 0 naps – Around 2.5–3.5 years

This can be a slow fade. Some toddlers stop napping altogether, while others nap a few times a week.

Signs Your Child is Ready to Drop a Nap

Nap transitions rarely happen overnight - and sometimes what looks like a transition might just be a temporary sleep regression. Here are some tell tale signs your little one might be ready to drop a nap:

• Regularly refusing one of their naps for 4 - 5 days in a row

• Napping well, but struggling to fall asleep at bedtime

• Taking longer to fall asleep during a nap, or waking early from it

• Seeming happy and energetic even after missing a nap

• Taking longer to fall asleep at bedtime or waking early in the morning

Important: One-off nap refusals can be developmental or due to illness, teething, or schedule disruptions. Look for patterns before making changes.

How to Handle a Nap Transition

Here are some practical tips to support your child during a nap transition:

1. Watch wake windows

Adjust wake times gradually to avoid overtiredness. For example, during the 2-to-1 nap transition, slowly shift the morning nap later by 15 minutes every few days.

2. Offer quiet time

If your toddler isn’t napping but clearly needs rest, build in a quiet time with books, cuddles, a walk in the buggy or soft music. It gives their body a chance to rest, even if they don’t sleep.

3. Bring bedtime earlier (temporarily)

Losing a nap means less total daytime sleep. To prevent overtiredness, shift bedtime earlier until your child adjusts to the new routine.

4. Stay consistent

Transitions can take a few weeks. Stick to your routines and respond calmly if naps are skipped or shorter than usual. Your consistency helps them feel secure.

5. Be patient and flexible

Some days your child might need the nap, and others they won’t. That’s normal! Give yourself permission to follow their lead while gently guiding them toward a new rhythm.

When to Hold Off on Dropping a Nap

Sometimes what looks like a nap transition is actually a temporary phase due to:

• Teething

• Illness

• Developmental leaps

• Separation anxiety

• A disrupted schedule (e.g., travel or big changes at home)

If your child is under the typical age for dropping a nap, or if the signs are inconsistent, give it a bit more time. You might just need a few tweaks to your current routine.

Final Thoughts

Nap transitions can be tough - but they’re also a sign that your little one is growing and changing in all the best ways. With patience, a bit of trial and error, and a steady routine, you’ll both adjust to this new rhythm.

If you're unsure whether your child is ready to drop a nap or you're feeling stuck, you're not alone. As a certified infant and toddler sleep consultant, I’m here to help you navigate each transition with confidence

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