Nap Transitions
Nap transitions can be really tough, and like all things baby sleep a struggle to figure out. Why? Because everything is an average. Things happen within a wide range of time since every baby is so different, making it difficult to figure out when to make changes. Throw in all of the regressions and you have a whole new layer to think about when determining if it’s time for a change or if you're just hitting a little road bump.
Hopefully this blog will make it a little easier to figure out what your baby needs, and as always if you need more support feel free to reach out!
In this post I’ll cover:
What the nap transitions are
Approximately when they occur
Signs to look for before making a transition
Tips on how to make the transition
Transitioning to a routine of 4 naps:
Newborns will be pretty erratic and just in a pattern of eat - sleep all day long. The first transition that isn’t really talked about is the transition from erratic newborn sleep to taking 4 naps a day.
This usually occurs by 3 months, or around the time that a baby’s circadian rhythm has developed. My biggest tip for this one is to start following age appropriate wake windows as soon as you can (even from birth if you’re just starting out) and a routine should fall into place on its own.
The 4-3 nap transition:
When it occurs
Between 3-5 months of age. Of course, this coincides with the 4 month sleep regression so although it is one of the easier nap transitions, you can still be in a tough place with the regression.
Signs to look for
Earlier naps are beginning to consolidate and maybe stretch a bit. This is important because you’ll need your baby to be getting enough sleep to make it to at least 6 pm for bedtime.
**This does not always occur before the transition, especially if you’re in the thick of the 4 month regression which by definition may cause short naps.
Baby is consistently fighting the 4th nap
Baby is not fighting the 4th nap but with longer naps and the wake windows stretching the fourth nap is so late that bedtime is later than 8/8:30
Early morning wakings or extra night wakings
**These are also sure signs of the 4 months regression. The biggest indicator here is mood. If they are waking unhappy, it’s probably regression related. If they are waking and calmly playing, it is probably due to being undertired and time to drop the nap
Tips for a *somewhat* seamless transition
Work on independent sleep, especially for the first nap of the day which often comes together first
If you see multiple short naps (1 sleep cycle long), it’s okay to help extend a nap or two by holding, rocking, stroller, car, anything you prefer (try not to feed!)
If you have a day of 3 short naps, it’s okay to bring back the 4th!
As you stretch wake time you may need to use an early bedtime during the adjustment. This can be as early as 6 pm!
The 3-2 nap transition
When it occurs
Between 6-9 months, coinciding with the 8 month sleep regression to make it extra fun.
Signs to look for:
You have two pretty good naps, 1 hour or more
But the third nap is often more difficult or a fight to get down for
Or baby isn’t fighting the third nap but as wake windows stretch it is pushing bedtime too late (8/8:30)
Sleep onset for naps is longer than normal (5-25 minutes is normal)
Early wakings or unusual night wakings
This can also be signs of the 8 month regression, so again look at mood to determine if these are regression/overtired wakings or undertired and more likely related to the naps
Tips for a *somewhat* seamless transition:
Stretch the wake windows slowly, by about 15 minutes a day.
If naps are short, use an early bedtime (as early as 6 PM).
If it’s too difficult to get to 6 pm without becoming overtired, offer a third catnap with a slightly later bedtime
The 2-1 nap transition
When it occurs
Between 12-18 months but most commonly around 14-15 months. Watch out for the 12 month regression! Things may seem off and you may jump into the transition too early, but MOST kids are NOT ready to transition this early so you may run into even bigger issues if you push it.
Signs to look for:
Fighting a nap, usually the second one
Not fighting the nap but wake times are stretching to preserve the nap making bedtime too late
Naps are shortening
Bedtime is becoming an issue with longer sleep onset or trouble getting to sleep
Early morning wake ups
Unexplained night wakings
Tips for a *somewhat* seamless transition:
I personally believe this is the most difficult transition. The wake windows have to stretch a lot and it can be very hard to get your tired baby to nap time or to ensure a long enough nap. I like to jump right in and transition cold turkey, but that doesn’t mean you go from a 9:30/10 am nap to a 12 pm nap in one day. Make the nap later and gradually push it to that desired afternoon nap time by 15 minutes every few days. Maybe start with 11 am and then slowly work your way towards 12. I’ve found that stretching the afternoon wake window is often tolerated better than stretching the morning, so even if the morning is 4 hours and the afternoon is 6 hours you should be okay!
With this strategy, you may not (and probably won’t) get those long mid day naps right off the bat. That’s ok! Use an early bedtime to make up for lost sleep and keep pushing the next day. If you do get those long naps, leave it alone! You don’t have to keep pushing if things are working :-).
The 1-0 transition
When it occurs:
Between 3-5 years old.
Signs to look for:
If you are seeing some skipped naps during the week but your toddler is still able to make it through the afternoon without completely losing it, it might be time to transition. Seriously, this one is so much about mood in the afternoon. You may also be noticing so missed sleep somewhere else - either early wake ups or later bedtime/longer sleep onset.
Tips for a *somewhat* seamless transition:
This transition is the most forgiving because as they age, babies and toddlers become more flexible in their sleep schedules. It’s okay to skip a nap one day and take a nap the next. In fact, with this transition it may take a very long time (months even) to completely drop the nap. That’s totally fine! If you notice they’re still napping some days but not others, begin to transition to quiet time on no nap days and use an early bedtime.