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Transitioning from Three Naps to Two: When and How Babies Make the Switch
As a baby and toddler sleep consultant, I’m often asked for advice about when parents can expect their baby’s sleep patterns and needs to evolve. Many parents I speak to worry about whether their child is getting enough sleep. One significant transition in a baby’s sleep schedule is moving from three naps a day to two.
I’m not a huge fan of prescriptive sleep routines that give you a schedule to try and follow (check out my blog on The Perfect Nap Routine here). It is good to remember that all babies are different and research indicates that only around 30% of babies will follow a rigid routine.
So this blog won’t give you an exact list of timings to follow, but will explain some of the signs to look for and how to support your baby in dropping from 3 naps to 2 with confidence!
The timing of this change can vary, but most babies are ready to drop from three naps to two between 6 and 9 months of age.
Some signs that may indicate your baby is ready for fewer naps:
Transitioning from three naps to two is often a gradual process, it might take a few days to a few weeks to see a new consistent two-nap routine.
Here are steps to facilitate this transition smoothly:
Observe and Adjust: Monitor your baby’s sleep patterns and start by gradually extending their awake time between naps. For instance, if your baby is awake for 2 hours before needing a nap, try extending it to 2.25 hours.
Lengthen Naps: Encourage longer naps by creating a conducive sleep environment. This might include a dark, quiet room and a consistent pre-nap routine to signal that it’s time to sleep. If you need to, use motion or contact to help your little one to nap longer.
Adjust Bedtime: During the transition, your baby might become overtired as they adjust to staying awake longer. Consider an earlier bedtime to compensate for the reduced daytime sleep. As they get more used to it you can push bedtime later.
Flexible Routine: Maintain flexibility in your baby’s routine. Some days may still require three naps, especially if they had a restless night or seem unusually tired.
Consistency is Key: While being flexible, aiming for consistency in their wake-up time can help regulate your baby’s internal clock, making naps easier to settle into.
Watch for Cues: Pay attention to your baby’s sleep cues such as rubbing eyes, yawning, or becoming fussy. These cues are indicators that your baby needs rest.
Early Wakings: If your baby starts waking up earlier than usual, it might indicate overtiredness. Try an earlier bedtime or slightly reducing awake times to see if it helps.
Nap Refusal: If your baby consistently refuses the third nap but becomes fussy in the evening, an earlier bedtime or a brief catnap (10-15 minutes) can help ease the transition.
Inconsistent Naps: During the transition, nap lengths can vary. Be patient and keep a consistent routine. Most babies will settle into the new nap schedule within a few weeks.
The transition from three naps to two is a natural progression in a baby’s development. By observing your baby’s cues, adjusting their schedule gradually, and maintaining a consistent routine, you can support a smooth transition.
Remember that each baby is unique, and while general guidelines are helpful, being attuned to your baby’s specific needs will ensure the best outcome for their sleep health.
This transition is just one step in the journey of your baby’s evolving sleep patterns. Embrace the changes and enjoy the moments of growth and development along the way.
If you’re worried that your child won’t be getting enough sleep when they drop a nap, complete my quiz below.
If you’re ready to chat about getting some support with sleep, book in a free 15m consultation here.
Imagine life feeling like you know what YOUR little one needs, no more battling to get them to sleep when they just don’t seem ready
Imagine feeling more confident that you can book the baby class or meet a friend for lunch because you know when your baby will need to sleep.
Understanding and meeting your baby or toddler’s sleep needs is vital for their development and your sanity.
If you want to learn how to understand YOUR child’s unique sleep needs, I’ve got you! Complete the quiz and I’ll tell you whether your child is getting enough sleep.
Remember, you’re not alone in this journey. Many parents are going through the same thing. With the right strategies and support, you can help your little one sleep more peacefully, and you’ll both wake up feeling more rested and ready for the day ahead.
If you’re looking for more support on how to handle toddler sleep challenges, check out the Taming Toddler Sleep Programme , my signature group sleep and parenting programme. I guarantee you’ll get better sleep or I’ll work with you for free until you do!
Together, we can create a sleep routine that works for your family, helping everyone get the rest they deserve.
I have always been interested in gentle parenting techniques, and as a self confessed ‘geek’ I spent many a sleepless night reading. I became so interested in infant brain development and the science of sleep that I completed my Holistic Sleep Coaching qualification, mentored by the wonderful Lyndsey Hookway. I have been working as a toddler sleep consultant since 2018, I am based in Manchester but I can work with you from anywhere in the world online!
This coupled with my experience in settling techniques, toddler negotiation strategies and analysis of naps and sleep needs gives me a wealth of knowledge to be able help you.
If you’re looking for help with making changes to your family’s sleeping habits and would like to speak to a toddler sleep consultant who is down to earth and sympathetic and will focus on you and your family with empathy and understanding then please get in touch.
I would love to hear from you!
Jem x
Click here to book a free chat with Jem to discuss sleep packages and ensure we are a good fit. There is no obligation and I will only take clients where I genuinely feel I can change their lives.
I have three simple toddler sleep support packages, Read more about them here.
Yes! You can check out my free sleep resources here.
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