Wondering, “Are we dropping a nap… or just losing our minds?” You’re not alone.
Making a nap transition is one of the trickiest (and let’s be honest, most sanity-testing) parts of baby and toddler sleep.
One day your little one is napping like a dream.
The next? They’re wide awake at bedtime throwing a full-blown cot party or waking up at a criminally early hour.
This guide will help you work out if it’s time to tweak naps—with gentle, practical tips that actually work.
No more second-guessing. Let’s make nap transitions less messy.
Kat x
Why Do Naps Drop?
As babies grow, their sleep needs change. What worked last month might now be a hot mess.
While newborns need several naps to avoid overtiredness, toddlers gradually shift to fewer naps and longer overnight sleep.
Holding onto naps too long can lead to:
- Bedtime battles (hello, hour-long battles)
- Early wake-ups
- Night waking
- Short, cranky naps
The trick to a smooth nap transition? Spotting when to drop a nap—not too early, not too late.
How Do I Know When to Drop a Nap?
Tick off 2 or more of these, consistently for 1–2 weeks:
- Taking forever to fall asleep at nap or bedtime
- Bedtime keeps creeping later
- Waking earlier than usual
- Randomly skipping a nap (even when tired)
- Naps getting shorter
- Still napping but bedtime becomes a battleground
- Seeming wide awake during nap time (when they’d usually be tired)
Your Nap Survival Tips
- Stay flexible – pram or car naps totally count
- Rule out regressions, illness, or teething first
- Early bedtime is your new bestie
- Stick with your settling method – changing mid-transition = chaos
- Trial changes for 5–7 days before scrapping
Need a backup plan?
My Baby Sleep Essentials Guide has full nap schedules + troubleshooting tips.
Age-by-Age Nap Drop Guide
Every bub is different, but here’s a rough guide:
4–6 months (3–4 hrs day sleep)
- Still on 3–4 naps
- Fighting the last nap? Try a pram/contact nap
- Daily battles? Trial dropping to 3 naps
7–12 months (2.5–3.5 hrs day sleep)
- Most settle into 2 naps
- Fighting the third nap? Trial 2 naps
- Bedtime dragging out? Stick with 2
12–18 months (2–3 hrs day sleep)
- Fighting one of two naps? Trial the 2-to-1 drop
18–24 months (1.5–2.5 hrs day sleep)
- Holding steady on 1 nap
- If naps shrink or bedtime gets messy, tweak wake windows
2.5–3 years (0–1.5 hrs day sleep)
- Refusing naps? Bedtime battles or early wakes?
- Time to trial dropping the nap—swap for quiet time
How to Prep for a Nap Drop
Don’t rush it—make sure it’s really time by:
- Checking wake windows are age-appropriate
- Ruling out temporary disruptions (illness, regressions, travel)
- Trialling nap tweaks for a few days before deciding
Grab the FREE Awake Times Guide – the ideal wake windows for each age.
How to Handle the Transition (Without Tears)
Let’s make this smoother for everyone:
Trial a Nap Cap
- Shorten the tricky nap by 15–20 mins
- See if it helps bedtime or early wakes
- Often buys you a few extra weeks before a full drop
Stretch Awake Times
- Gently increase wake windows by 15–30 mins
- Use your age-appropriate guide for support
Add Rest Time (For 2–3 Year Olds)
- Quiet play in a darkened room: books, teddies, soft music
- Rest helps their body and your sanity
Bring Bedtime Earlier
- Move bedtime earlier by 30–60 mins on nap-drop days
- Prevent overtiredness spirals that wreck nights
Why Is It So Bumpy? (And Totally Normal)
Dropping naps messes with sleep pressure.
You might see:
- Some days they nap, some days they don’t
- Early bedtimes
- Grumpy afternoons
It’s all part of the nap transition zone. Messy, but temporary. You’re not failing — you’re adjusting.
And it’s OK to shift back and forth while things settle.
When to Hold Off Dropping a Nap
Pause the nap drop if your little one is:
- Sick or teething
- In a sleep regression or growth spurt
- Starting daycare or facing big changes
Temporary disruptions pass. Don’t drop a nap you’ll wish you kept.
Your FAQ Cheat Sheet
Can I reintroduce a nap if I drop it too soon? Yep. Sleep is flexible. Offer a short top-up nap if overtiredness hits.
What if they won’t nap but can’t make it to bedtime? Quiet time. Every day. Pram or car naps work too.
How long does the transition take? Usually 2–3 weeks. If it’s still rocky, you might’ve dropped it too soon.
Nap Myths That Need a Rethink
“They’re just being stubborn.”
Not true. Nap refusal usually has a reason—developmental, biological, or environmental.
“Skipping naps means better bedtime.”
Wishful thinking. Skipped naps usually = overtiredness and more wakes.
“All kids drop naps at the same age.”
Nope. Some toddlers nap past 3, others are done earlier. It’s not a race.
What Next? Feeling Stuck?
You don’t have to figure this out alone. If you’re nodding along like “Yep, that’s us right now,” here’s what can help:
- Newborn Sleep Guide (0–3 months)
- Baby Sleep Guide (4–24 months)
- Toddler Sleep Guide (2–3 years)
- Book a 1:1 Sleep Consult — Practical, personalised, and judgment-free
Final Pep Talk: You’re Doing Better Than You Think
Nap transitions are tough.
But small tweaks, a little flexibility, and trusting yourself?
That’s how you keep overthinking from stealing your joy.
Kat x
P.S. You don’t need to nail this overnight. Nap transitions take time. And if you want help, I’m here when you’re ready.
Important: This post is general information only and not medical advice. If you’re concerned about your baby’s health or sleep, please speak with your GP, Child Health Nurse or trusted healthcare provider.
