Why Are Naps Important?
Sleep is important for a child's growth, development, and overall health. For infants and young children, total sleep time includes sleep at night and naps during the day.
How much sleep kids need varies by age. While every child is different, experts recommend:
- Infants (0–3 months): 14–17 hours. Infants tend to sleep on and off around the clock, waking every couple of hours to eat.
- Infants (4–12 months): 12–16 hours. Around 4 months of age, sleep rhythms start to become more set. Most babies are sleeping longer at night and have 2–3 daytime naps.
- Toddlers (1–2 years): 11–14 hours. Young toddlers may still take two naps, but most drop down to one nap a day by 18 months.
- Preschool (3–5 years): 10–13 hours. Many preschoolers get enough sleep at night and give up their afternoon nap during these years.
- School age (6–12 years): 9–12 hours. Kids over 6 should get all their sleep at night. If your older child regularly naps, set a bedtime that allows for the recommended amount of sleep.
How Can I Tell if My Child Needs to Nap?
Kids may need to nap if they don’t get enough sleep at night. Most parents underestimate the amount of sleep kids need, so keep in mind recommended sleep times when planning nap times and bedtimes. Sleepy kids may rub their eyes and look tired, or they may act out or have other behavior problems.
Ask yourself:
- Does my child act sleepy during the day?
- Is my child cranky, whiny, or moody, especially later in the day?
- Is it a battle to get my child out of bed in the morning?
- Is my child inattentive, impatient, hyperactive, or aggressive?
- Does my child have trouble focusing or following directions?
If you answered yes to any of these questions, consider changing your child's bedtime or nap schedule.
How Can I Help My Child Nap?
The key can be as simple as setting up a consistent nap routine early on and sticking to it. Soft music, dim lights, and a quiet story can help kids settle into their naps.
Put infants down for a nap while they’re sleepy but not yet asleep. This helps kids learn how to fall asleep by themselves — a skill that gets even more important as they get older.
For toddlers and preschoolers, set regular naptimes that are not too close to bedtime. Sticking to a naptime schedule can be a challenge. Many do still love their nap, but others don't want to miss a thing and fight going to sleep. If your child gives up daytime naps, consider setting an earlier bedtime.
What if My Child Won’t Nap?
Don't let naptime become a battle — you can't force your child to sleep. If your child won’t nap, set aside some quiet time.
During quiet time, let your child read books or play quietly in their room. Parents are often surprised by how quickly quiet time can lead to sleep time. Even if kids don’t sleep, they still get some much-needed rest.
It can take time to find a sleep routine that works. Talk to your doctor if you have questions or concerns about your child's sleep.
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Safe Sleep for Babies
Keeping your baby safe is your first priority. Learn how to safely put your baby down for a nap, or at bedtime, to help prevent sudden infant death syndrome (SIDS).
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Helping Your Baby Sleep
Many sleep-deprived parents ask how to get their babies to be better sleepers. Learn what you can do to encourage sleep, what's normal in the first year, and when your little one might sleep through the night.
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Helping Your Toddler Sleep
While nighttime feedings may be over, you might still be struggling to get your toddler to sleep. Learn how to help your toddler sleep well and instill good sleep habits early.
FAQs
Yes! Most 3 year olds still need an afternoon nap.
Is it normal for parents to nap? ›
A dad nap is also good for your health. Even if you have had a good night's sleep, napping may improve your emotional regulation, your memory, your attention span and your creativity.
At what age should you stop giving naps? ›
By the time she's 5 you're likely to see your child getting all of her sleep at night without the need for naps. Keep in mind that every child is different. Even though most children stop napping between the ages of 3 and 5, your child may stop napping as young as 2 or as old as 6.
Is it normal for adults to nap every day? ›
Napping every day can be a normal and beneficial part of a healthy lifestyle. It's important to listen to your body's signals for rest. By ensuring that your naps complement a good night's sleep and fit within a balanced lifestyle, you can maximize their benefits.
Is 30 minute nap enough for 3 year old? ›
How long should a 3 year old nap? For kids that are still napping, it's common to see 1 - 1.5 hours of sleep at naptime. Naps that are longer than 90 minutes can often result in night sleep that's too short. If your child is sleeping less than 10 hours at night consider shortening, or transitioning away from, the nap.
What percentage of 3 year olds still nap? ›
By the 3rd birthday, 43% of kids no longer nap. And that increases to 74% of 4-year-olds and 85% of 5-year-olds. An early sign that the nap is waning is when your child sleeps at preschool but skips it on the weekend. Most kids take this final step over several weeks—napping some days and not others.
What time should a 3 year old go to bed? ›
Buying Guide
| Age Range | Recommended Hours of Sleep (NSF) | Recommended Bedtime |
|---|
| 7-11 months old | 12 to 16 hours | 6:00 pm - 7:30pm |
| 1-2 years old | 11- 14 hours | 6:00 pm -7:30pm |
| 3-5 years old | 10-13 hours | 7:15 pm - 8:30pm |
| 6-13 years old | 9-11 hours | 7:15p.m-9:00pm |
2 more rowsThe reason behind these impromptu naps is simple yet profound: sheer tiredness. Many fathers push their limits daily, balancing work responsibilities with family commitments. Their rest is often not a planned reprieve but a necessity grabbed in fleeting moments.
Is it okay if my 2 year old doesn't nap? ›
Yes! It's normal for your 2 year old or 2.5 year old to experience changes in sleep. At this age, toddlers are experiencing significant development. There may also be life changes happening around this time that can impact sleep (e.g. new sibling, starting school or daycare, potty training).
Do kindergarteners still take naps? ›
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. The number decreases even more by age six, where less than 10% of children nap. Nearly all children stop napping by seven years of age.
Naps allow children with an immature hippocampus to process memories. Young children give up their afternoon nap, not based on their age, but their brain development, Spencer hypothesizes. “Naps are beneficial to everybody. Naps protect memory for everybody, no matter what age.
Can a 2.5 year old skip a nap? ›
While most children aren't ready to fully drop their nap until at least their 3rd birthday, it's common to see 2.5 year olds skip naps. Even if they don't nap every day, they'll likely need to nap several times a week.
What is considered excessive napping? ›
Naps for adults should be no more than an hour and probably best kept to the 15- to 20-minute range. Anything beyond that – especially considering the time of day – could have consequences.
Is it okay to take a 2 hour nap everyday? ›
The ideal nap length is either a short power nap (20-minute nap) or up to 90 minutes. A two-hour nap may leave you feeling groggy and hamper your normal sleep cycle. Generally, you want to nap for less than an hour and take it earlier in the day (such as before 2 or 3 p.m.).
What percentage of people nap every day? ›
Feeling drowsy? You're not alone. On a typical day, a third of the adults (34%) in the United States take a nap.
Why is my 3 year old not napping anymore? ›
When a little one's brain is busy learning new things or developing, sleep can take a back seat. Also, as children grow, their sleep needs change. This means a little one may begin to struggle with more night wakings, with nap refusals, and with falling asleep.
What is a good schedule for a 3 year old no nap? ›
3 year old sample schedule (no nap):
6:30 AM - wake up. 12:30 PM - 1:30 PM - quiet time. 6:00 PM - begin bedtime routine and dim the lights. 6:30 PM - asleep for the night.
How do I transition my 3 year old to no nap? ›
When it's time to transition to no nap, start with one day “off” followed by one day “on.” Continue adding one more “off” day before your next “on” day until you reach 7-10 “off” days in a row. Don't let your toddler fall asleep on-the-go, or take a cat nap in the afternoon on “off” days. (THIS IS VITAL!)
