The transition from three naps to two naps is a significant milestone in a baby's sleep development. This change occurs gradually as your baby grows and their circadian rhythms begin to consolidate their sleep at night. Here's what to expect and how to manage the transition effectively.
When Do Babies Drop the Third Nap?
Most babies are ready to drop the third nap by 8-9 months old. However, every baby is different and some may transition earlier or later. If your baby fights naps, it may be because they're outgrowing the wake windows of a three-nap schedule, which are typically 2-2.75 hours long. In order to fully transition to a two-nap schedule, babies will need to be able to comfortably stay awake for about 3-3.5 hours at a time.
Which Nap Gets Dropped?
When babies transition to a two-nap schedule, the third nap (which is typically a shorter catnap of 30-45 minutes) will get dropped. The remaining two naps should be spread evenly throughout the day, and bedtime usually needs to be moved earlier.
Three-nap Sample Schedule
Before the nap transition, a three-nap schedule for an 8 month old might look like this:
- Morning rise: 7:00 AM
- 1st nap: 9:15 AM – 10:30 AM (1.25 hour nap)
- 2.25 hours of awake time before 1st nap
- 2nd nap: 1:00 PM – 2:15 PM (1.25 hour nap)
- 2.5 hours of awake time before 2nd nap
- 3rd nap: 4:45 PM – 5:15 PM (30 minute nap)
- 2.5 hours of awake time before 3rd nap
- Get ready for bed: 7:00 PM
- Asleep: 8:00 PM
After the nap transition, the new two-nap schedule might look like this, with later naps, longer wake periods, and an earlier bedtime:
- Morning rise: 7:00 AM
- 1st nap: 9:45 AM – 11:15 AM (1.5 hour nap)
- 2.75 hours of awake time before 1st nap
- 2nd nap: 2:30 PM – 4:00 PM (1.5 hour nap)
- 3.25 hours of awake time before 2nd nap
- Get ready for bed: 6:30 PM
- Asleep: 7:30 PM
Three-nap sample schedule before the nap transition
7:00 AM – Wake for the day
9:15 AM – 10:30 AM – Nap 1 (1.25 hour)
2:00 PM – 3:30 PM – Nap 2 (1.25 hour)
4:45 PM – 5:15 PM – Nap 3 (30 minute)
After the third nap: 5:45 PM – Nap 4
6:15 PM – Get ready for bed
7:30 PM – Asleep
Three-nap sample schedule after the nap transition
7:00 AM – Wake for the day
9:45 AM – 11:15 AM – Nap 1 (1.5 hour)
2:30 PM – 4:00 PM – Nap 2 (1.5 hour)
7:00 PM – Get ready for bed
6:30 PM – Bedtime
Strategies to Manage This Transition
1. Lengthen Wake Windows
Don’t drop the nap too early.resisting naps is very common as babies need more awake time to become sufficiently tired. If your baby is under 8 months old and/or has difficulty handling the two-nap schedule, you can continue to offer three naps, but stretch out those wake periods. Rather than drop the third nap before your baby's ready, try lengthening the wake windows so that more sleep pressure can build before the final nap of the day. This can make a catnap more likely and prevent bedtime from being shifted too early.
2. Offer the third nap “on the go”
As babies out grow the three-nap wake windows, it's common for them to fight the last catnap. This can make dinner time especially challenging if you need to manage a cranky infant while feeding an older sibling. Instead of trying to force your baby to fall asleep, consider offering a brief nap “on the go” while you both get some fresh air. Keep in mind that the American Academy of Pediatrics recommends transferring babies to a flat, firm surface if they fall asleep in a stroller, infant carrier, or sling.
3. Move bedtime earlier after a skipped nap
Despite our best efforts, there will be some days when your baby won’t take all three naps and will struggle to stay awake until their normal bedtime. As much as we like consistency, some flexibility is essential when dealing with nap transitions. Move bedtime 30 – 60 minutes earlier as needed when your baby skips a nap. Aim to find a balance and avoid bedtimes before 6:00 PM, as that can create an early waking cycle too.
With these strategies in mind, the transition to two naps can go more smoothly. Remember to be patient and consistent with your efforts, and don't be afraid to seek professional help if needed.