Sleep Guide
Nap Transition Guide: 3→2→1→0
When to drop naps, how to do it without disaster, and sample schedules for every transition. Your complete guide to nap changes.
Sleep Transition Essentials
Nap Transition Quick Reference
| Transition | Age Range | Key Tip |
|---|---|---|
| 4→3 naps | 3-4 months | Earlier bedtime replaces 4th nap |
| 3→2 naps | 6-9 months | Extend wake windows gradually |
| 2→1 nap | 13-18 months | HARDEST transition - go very slow! |
| 1→0 naps | 3-5 years | Replace with quiet time |
Every Nap Transition Explained
Signs It's Time
- Consistently refusing one of the two naps
- Taking 20+ minutes to fall asleep for naps
- Can stay awake 4-5 hours happily
- One or both naps getting very short
- Bedtime resistance or early morning waking
How to Transition
- 1This is the HARDEST transition - go slow!
- 2Cap morning nap to 30-45 minutes
- 3Gradually push morning nap later (15 min every few days)
- 4Goal is one midday nap around 12:00-12:30 PM
- 5Earlier bedtime (6:00-6:30 PM) is essential during transition
- 6Expect 2-4 weeks of adjustment
Sample Schedule After Transition
Wake: 7:00 AMNap: 12:00-2:30 PMBedtime: 7:00-7:30 PM
Transition typically takes: 2-4 weeks
🚨 The Dreaded 2-to-1 Nap Transition
This is the transition parents struggle with most. Here's the deep dive:
Why It's So Hard
- • Wake windows almost double (3 hours → 5+ hours)
- • Takes 2-4 weeks to fully adjust
- • Child is often overtired OR undertired during transition
- • Many parents try too early (don't rush before 13-14 months!)
The Gradual Method That Works
- Week 1: Cap morning nap at 45 min. Push afternoon nap 15-30 min later.
- Week 2: Cap morning nap at 30 min. Continue pushing it later.
- Week 3: Morning nap is now around 10:30-11 AM. Try skipping it 1-2 days.
- Week 4: One midday nap around 12-12:30 PM. Bedtime at 6:30-7 PM.
Survival Tips
- • Earlier bedtime is your friend (even 6 PM is fine!)
- • On bad days, offer a short "bridge" nap or car nap
- • It's okay to do 2-nap days sometimes during transition
- • Expect some crankiness - it's temporary!
Quiet Time: The Nap Replacement
When your child drops their last nap, quiet time becomes essential - for both of you!
How to Implement
- Start with 30 minutes, work up to 60-90 min
- Same time every day (former nap time)
- Child stays in room with quiet activities
- Okay-to-wake clock signals when it's over
Good Quiet Time Activities
- Books and audiobooks
- Puzzles and building blocks
- Coloring and stickers
- Stuffed animals and dolls
Frequently Asked Questions
Related Sleep Guides
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