Nap Transitions: How to Know When It’s Time to Drop a Nap
If you’ve ever wondered whether it’s time to drop a nap, you’re not alone. Nap transitions can be confusing, and one of the most common mistakes parents make is dropping a nap too soon. When that happens, little ones become overtired, and that can lead to early rising, bedtime battles, and frequent night wakes.
Timing Matters
When naps disappear too early, your child’s sleep pressure builds too quickly through the day, and bedtime can become a struggle. Overtired babies can struggle to fall asleep and often don’t sleep better. Picture very upset night wakes and they often start their day much earlier (we are talking 5:00 AM OR EARLIER!).
On the other hand, moving to a fixed schedule before your baby can handle longer wake windows can cause short naps and overtiredness that spirals through the week.
Let’s look at when nap transitions usually happen, what signs to watch for, and how to move toward a fixed nap schedule when your child is ready.
Typical Nap Transitions by Age
Every child is different, but these ranges are a reliable guide:
3–4 naps: Around 4–5 months old
2 naps: Between 6–8 months (most closer to 7–8 months)
1 nap: Between 14–18 months (sometimes as early as 13 months)
PRO TIP: If you think your 12-month-old is ready for one nap, it’s usually the 12-month sleep progression, not a true transition.
When a Fixed Schedule Works Best
A fixed nap schedule becomes helpful once your baby can comfortably manage at least three-hour wake windows. This usually happens around the two-nap stage. Before that, flexible wake windows based on your baby’s cues help protect sleep quality and prevent overtiredness.
Signs It’s Time to Drop a Nap
You might notice:
The last nap is starting too late and bumping into bedtime (a 6 PM bedtime is completely fine during transitions).
The last nap is being consistently refused.
Your baby is taking longer to fall asleep for naps or naps are getting shorter.
Bedtime is harder, with longer settling, more night wakes, or earlier mornings.
How to Manage the Transition
Nap transitions take time and patience, most last four to six weeks. It’s normal to bounce between schedules while your baby adjusts.
During the adjustment, naps might shorten before they stretch again. Once your child’s rhythm resets, you’ll see things even out.
Ideal Nap and Wake Windows by Stage
Two naps:
Total day sleep: 2–3 hours
Wake windows: 3–4 hours (closer to 4 by 12–13 months)
If you can get to bedtime off the second nap, go for an early bedtime (even 6 PM)
If not, add a short third nap to avoid overtiredness
One nap:
Nap length: 1.5–3 hours
Wake windows: 4–6 hours depending on age
Aim for a nap closer to 12:00 PM but starting at 11:30 AM and bumping it up closer every few days can work amazing as well.
Final Thoughts
Nap transitions are a process, not a one-day change. Look for consistent patterns before adjusting the schedule, and don’t fear early bedtimes — they are your best tool to prevent overtiredness.
If you’re unsure whether your child is ready to drop a nap or just moving through a developmental leap, always wait a few days and if you aren’t seeing a new skill in process, start to trial dropping a nap. Remember, it’s normal to have days where you have to add that extra nap.
💛 Need a little help?
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Author: Andria Gordon
Andria Gordon is the Founder of Have Baby. Must Sleep., a leading child sleep consulting agency. As a Certified Pediatric Sleep Consultant, she has helped over 2,000 families get the rest they need. She regularly speaks to parent groups, daycares, and preschools, and her work has been featured on Global News Canada.
Andria co-founded a certification course focused on Children’s Sleep and Medical Conditions, and is a proud member of several professional associations. A former senior ad executive, she’s known for providing warm, high-touch support to every family she serves.
Follow her on Instagram @havebabymustsleep for sleep tips and expert insights.
About Have Baby. Must Sleep.
Have Baby. Must Sleep. is a leading pediatric sleep consultancy supporting families with children ages 0 to 5. The team specializes in high-touch, fully customized sleep coaching designed to fit each family's unique lifestyle and values.
Founded and run by a mom who know firsthand the toll of sleepless nights, Have Baby. Must Sleep. offers compassionate, expert-led support that goes beyond one-size-fits-all advice. With over 2000 families helped and a sole focus on pediatric sleep, the team brings deep knowledge, proven methods, and a commitment to getting families the rest they need and deserve.
Learn more at www.havebabymustsleep.com.
