Dropping a Nap: When, Why, and How to Make It Less Stressful

You know that amazing feeling when you finally get your baby’s sleep on track… and then, out of nowhere, naps start going sideways. Suddenly they’re fighting naps, bedtime becomes a battle, or you’re dealing with those long middle of the night crib parties. It’s exhausting - and confusing.

But, this could actually be a sign that a big change is coming… a nap transition.

In this post, we’ll talk about how to tell if it’s truly time to drop a nap (and when it’s not!), plus how to make the transition feel way less chaotic for both of you.

Common Nap Transitions by Age

Every baby is different, but here’s a general guide to when nap transitions tend to happen:

Age Range	Nap Transition
6–9 months	3 naps → 2 naps
12–18 months	2 naps → 1 nap
2.5–4 years	1 nap → no naps

Some babies hang onto naps longer, others drop them sooner, but these are the ages I see most often when working with families.

Signs Your Baby Might Be Ready to Drop a Nap

One of the biggest mistakes I see is when families rush into a nap transition too early. That’s why my golden rule is: don’t make any big schedule changes unless these signs last for at least two weeks.

Here’s what to look out for:

• Your child takes a long time to fall asleep at nap or bedtime

• They’re consistently fighting one or more naps every day

• You’re suddenly seeing early morning wakes with no obvious cause

• Naps have gotten shorter even though your routine hasn’t changed

• The last nap is pushing bedtime later and later, causing overtiredness

  
  

If these signs are popping up occasionally or only for a few days, it’s very likely just a phase and not a true need for a nap transition.

Could It Be a Developmental Phase?

Here’s something I always remind my clients: babies and toddlers go through developmental leaps every couple of months, and those can absolutely throw sleep off track temporarily.

Before making changes, ask yourself:

• Have these signs been happening for more than two weeks?

• Is my child learning a new skill? Rolling, crawling, pulling up, standing, walking, or even little things like blowing raspberries can cause extra restlessness and temporarily mess with sleep.

• Are the issues inconsistent? If you have some good days mixed in, or naps are hit or miss, that’s usually a sign to wait it out.

  
  

If you answered yes to any of these, it’s probably worth holding off a bit longer before dropping a nap.

How to Support Your Child Through Nap Transitions

When you’re sure it’s time to drop a nap, here’s how to make it smoother:

1. Gradually Extend Awake Time

Whether you’ve been following wake windows or more of a clock based schedule, start gradually by extending awake time by 15 to 30 minutes at a time. Slow, gradual changes help your little one adjust without tipping into overtiredness.

2. Don’t Be Afraid of Early Bedtime

Early bedtime is your best friend during nap transitions. Bedtime as early as 6 p.m. is completely normal during this phase, especially in the first couple of weeks after dropping a nap. It helps protect overnight sleep while your baby’s body adapts to fewer daytime naps.

3. Offer Rest Time Instead of Naps (for Toddlers)

If your toddler is transitioning to no nap, it’s still helpful to offer quiet time. Independent play in their room or listening to an audiobook gives them a chance to rest their body and mind — even if they don’t fall asleep.

4. Expect Some Overtiredness (And Offer Comfort)

A little extra crankiness is normal during nap transitions. Stick to calming routines, use an earlier bedtime when needed, and offer a bit more comfort during this phase. It won’t last forever.

5. Keep Your Routine Predictable

As much as possible, keep the rest of your day to day routine consistent - same meals, same bedtime routine, same wake-up time. Babies and toddlers thrive on predictability, especially when one part of their day (like naps) is changing.

Bottom Line

Nap transitions can feel messy, but they’re a normal part of your child’s development. The key is not to rush it, watch for signs that last more than two weeks, rule out developmental phases, and adjust gradually. You’ve got this!

And if you’re stuck in the “is it a nap transition or just a phase?” stage, I can help.

✔️ Grab my free Wake Windows Cheat Sheet to help guide your baby’s daytime sleep needs.

✔️ Want personalized guidance? My Infant and Toddler Sleep Packages are designed to walk you through these transitions step by step.

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