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If your baby is around six to eight months and you’re seeing changes in sleep (think middle of the night wakings or early morning wakings), it may be time to drop a nap. Let’s talk about the 3 to 2 nap transition.
Nap Transitions: 3 naps to 2
Want step-by-step guidance through the 3-2 nap transition? My mini class will give you everything you need to navigate this nap transition.
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When do babies drop to 2 naps?#anchor
The typical age for the 3 to 2 nap transition is between 6.5-8 months. Some babies may transition on the earlier end of this range (or even slightly before), and some won’t be ready until they’re closer to 8 months (or even a little later).
What are the signs my baby is ready for 2 naps?#anchor
Your baby may be ready for the 3 to 2 nap transition if they’re between 6.5-8 months AND begin to:
have trouble falling asleep at nap time and/or bedtime
wake during the night
regularly protest or refuse a nap
struggle with short naps
require a bedtime after 8:00 pm in order to fit the third nap into the day
wake before 6:00 am when this wasn’t happening before
A Note About The 3rd Nap: If your baby is younger than 6 months and struggling with the third nap, here’s what I want you to know: when a baby is taking three (or more) naps, the last nap of the day tends to be short. That’s okay! The purpose of this nap is to help your baby make it to bedtime without being overtired. It’s common for babies to fight this nap. That’s okay too! Keep trying to get that nap however you can- maybe it’s by babywearing, going for a walk, or holding your baby- as long as it’s safe, do whatever works!
If your baby is 6.5 months or older and still struggling with the last nap of the day, it may be time to transition to 2 naps.
Can the 3 to 2 nap transition cause early wakings?#anchor
It’s possible! Your baby may start to wake earlier as a sign that they’re ready to move from three naps to two. But, you may also temporarily see early morning wakings as part of the transition to two naps. In order to minimize early morning wakings during this transition, be sure to gradually lengthen wake windows and adjust bedtime when daytime sleep doesn’t go as planned.
Expert Tip: Please know that the 3 to 2 nap transition is usually much smoother when your baby is fully ready for it. What does that mean? Ideally, they are consistently showing signs of being ready to drop a nap for 1-2 weeks (not just a couple of rough days). When we drop a nap too early, we often see other sleep issues arise like night wakings, early morning wakings, and short naps.
What are the wake windows for the 3 to 2 nap transition?#anchor
When your baby is consistently taking two naps a day, wake windows are between 2.5-4 hours. Typically, when transitioning to two naps, wake windows are on the shorter end of the range. As babies get older, wake windows tend to increase. Here’s a general guide to wake windows when transitioning from a 3 nap schedule to a 2 nap schedule:
Text version of 3 to 2 nap transition wake windows table
| 3 Nap Schedule | 2 Nap Schedule |
| Wake | Wake |
| About 2 hours | About 2.5–3 hours |
| Nap 1 | Nap 1 |
| About 2.5 hours | About 3 hours |
| Nap 2 | Nap 2 |
| About 2.5 hours | About 3-3.5 hours |
| Nap 3 | Bedtime |
| About 2.5 - 3 hours | |
| Bedtime | |
Which nap gets dropped during the 3 to 2 nap transition?#anchor
During the transition from 3 naps to 2, wake windows increase, gradually shifting the naps later in the day. Eventually, there simply isn’t time for the third nap between the end of the second nap and bedtime.
How long does it take to transition from 3 naps to 2?#anchor
Some little ones transition from three naps to two fairly quickly, while others can go back and forth between 2 and 3 naps for around 2-4 weeks. Much of this depends on how long your little one naps.
How do you transition to 2 naps?#anchor
Focus on active awake time during the dayy. The trickiest part about transitioning from 3 naps to 2 is that wake windows need to be longer than before. Stretch wake windows by adding engaging activities.
Continue with a nap time routine. A predictable nap time routine sets your little one up for a restorative nap.
Use an early bedtime if naps are short. If the second nap ends earlier than expected, it may be difficult to keep your baby awake until their normal bedtime. A bedtime as early as 6:00-6:30 pm can help.
Ask for help when you need it. If your little one is struggling with sleep or you’d like more guidance with this transition, I have classes for you. If sleep is generally going well and you want help just for this nap transition, my mini class will give you everything you need.
If all of sleep is a mess, my 5-24 Month Collection is just what you need and will give you step-by-step guidance to set your little one up for great days, consolidated nights, and skills to overcome every bump on your journey.
FAQs
The trickiest part about transitioning from 3 naps to 2 is that wake windows need to be longer than before. Stretch wake windows by adding engaging activities. Continue with a nap time routine. A predictable nap time routine sets your little one up for a restorative nap.
Why is the 3 to 2 nap transition so hard? ›
The trickiest part about transitioning from 3 naps to 2 is that wake windows need to be longer than before. Stretch wake windows by adding engaging activities. Continue with a nap time routine. A predictable nap time routine sets your little one up for a restorative nap.
What age do you transition from 3 naps to 2? ›
The 3-to-2 nap transition happens between 6-9 months. The most common age for this transition to occur is 7-8 months. The 2-to-1 nap transition happens between the ages of 12-18 months.
Which nap transition is the hardest? ›
The 3 to 2 Nap Transition Takes Time
Remember this is one of the most difficult nap transitions, and it will likely take your baby 4-6 weeks to become acclimated to these longer awake windows and new schedule. After the 4-6 week transition period is over, you will have reached your clock-based schedule.
Can 9 month old still take 3 naps? ›
Most babies will be ready to drop their third nap by 9 months of age and be ready for a 2-nap schedule with an earlier bedtime. If your baby is still taking 3 naps a day, they'll likely transition to 2 naps over the next month.
At what age do naps get easier? ›
You can expect another nap transition (and ultimately longer naps) between 15 - 18 months. (Remember, short naps during a nap transition are common!) Once on a 1-nap schedule, your baby's naps can be 2 hours or more!
Which nap do babies drop first? ›
That said, there are common age groups when babies start to drop naps, settling into a two nap pattern between 6-9 months and then dropping the morning nap and taking one lunchtime nap between 10-15 months. Dropping the final nap can happen any time between around 2-4 years old.
How to tell when baby is ready for two naps? ›
Three reliable signs your baby is ready to drop a nap are: they resist the nap; they sleep less during their nap; they have trouble falling or staying asleep at night. The 3 to 2 nap transition is incredibly easy - you simply drop that third nap while briefly adjusting bedtime forward as your baby adjusts.
What percentage of 3.5 year olds nap? ›
At age three, almost all children still nap. View Source at least once per day. Sixty percent of four-year-olds still nap. However, by five years of age, most children no longer need naps, with less than 30% of children that age still taking them.
Should I put baby to bed early if missed a nap? ›
If your child normally gets enough sleep, but misses a nap on occasion or has a gap of wakefulness that is too long, then you'll want to offer a somewhat early bedtime to compensate.
How Long Should a Nap Be? In general, the best nap length for adults is about 20 minutes and no longer than 30 minutes. Sleeping for 20 minutes allows the napper to get a bit of light sleep to boost alertness without entering into deep sleep.
Can overtiredness cause split nights? ›
Is your baby having too little daytime sleep? Confusing I know, but if your baby isn't getting enough sleep in the day and is going to bed overtired, this can also cause split nights. It is all about getting the sleep balance right for your child.
Why is nap 3 so hard? ›
The 3rd nap is almost always the hardest to put down for in the day from about 6 months on. This is because your child is more tired by the end of the day and the timing of this nap can be tricky.
Is it OK to hold 3 month old for naps? ›
Holding your baby often, especially in the first few months, can help them feel calm and safe (which can translate to better sleep).
Which nap should be longest for baby 3 months? ›
For three month olds, it's common for some naps to be short and inconsistent. For example, your baby may take a 2 hour nap in the morning but, later in the day, take shorter naps lasting only 20-40 minutes. Just keep in mind that we don't want to let any single nap go longer than 2 hours.
Why is nap sleep training harder? ›
Nap training is typically harder and takes more time to work itself out than night training because at night your child has the added help of an upped dose of melatonin (the sleep inducing hormone) to aid them in falling asleep.
How do I get my stubborn 3 year old to nap? ›
How to get a toddler to nap: 7 key tips
- Soothe them with a light massage. ...
- Make naptime look like nighttime. ...
- Set the stage for naptime with quiet time. ...
- Use meditation and storytime apps. ...
- Take a drive. ...
- Offer a reward for napping or quiet time. ...
- Recognize when they're done with naps and swap for more sleep at night.
Some little ones transition from two naps to one fairly quickly, while others can take 2-4 weeks. During this transition, it's common to have some days that don't work perfectly. You may see times when naps or wake windows just don't happen the way you planned. That's okay; this is a normal part of the transition.
Why is my 8 month old not ready for 2 naps? ›
If your baby is fighting 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.
