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Navigating nap transitions – supporting your child as their sleep needs change

Navigating nap transitions can feel like a significant challenge. It may seem like there are signs that your little one is ready to drop a nap, but then the very next day they seem unable to manage without it. Each nap transition (4 to 3 naps, 3 to 2 naps and so on) can feel like a rocky and uncertain time when you are in the thick of it, but will also quickly become the new rhythm to your day with your ever growing and changing little one.

 

As your baby/toddler grows, their sleep needs will change. This often requires transitioning from multiple naps to fewer, sometimes longer ones. These transitions may be unpredictable and may lead to feelings of uncertainty or frustration. It’s important to remember that these changes are a normal part of development. But how do you adjust to these changes while ensuring both you and your baby are getting the rest and nourishment you need?

 

Start by observing your baby’s cues. Are they showing signs of readiness for fewer naps, such as:- resisting sleep during their usual nap times; staying awake longer between naps; taking longer to settle at bedtime or being awake for longer in the night? Trust your instincts and the signals your baby gives you. These may be an opportunity to gradually adjust your daytime rhythms to align with their new sleep needs.

 

Mum attempting to put toddler to bed for a nap. Toddler not tired so crying about being put to bed

 

Average ages for nap transitions

Average ages for nap transitions are as follows (please note, these are averages, so always stay responsive to your little one as to what you think is right for their needs)

6 months – 4 to 3 naps

9 months – 3 to 2 naps

16 months – 2 to 1 nap

2.5-4/5years – 1 to 0 naps.

Feeling overwhelmed?

It’s okay to feel a bit overwhelmed. Transitions can be tough, but they also offer a chance to create new patterns that work better for both you and your baby. Remember, there isn’t a one-size-fits-all solution. What works for one family may not work for another, and that’s perfectly okay. Consider reaching out to a holistic sleep coach if you need guidance or reassurance. Our support can be invaluable in helping you navigate this phase with confidence. Whether you’re breastfeeding, formula-feeding, or doing a mix of both, staying responsive to your baby’s individual needs is always paramount.

 

With patience and a little flexibility, you’ll find the rhythm that works best for both of you. After all, so much of parenting about adapting to changes and growing together. Embracing this change can feel daunting initially, but remember, it’s not unusual for it to be a journey of trial and error.

 

How can you ensure this transition is as smooth as possible?

 

When you start to notice that it keeps being harder to settle your little on for a nap, this can be the first sign that they are able to stay awake for longer before feeling the need to recharge. By gradually extending the time between naps, you can enable your baby’s internal clock to adjust to the new rhythm. Sometimes, just shifting the nap by 15-30 minutes is all that is needed. Whilst consistency can be helpful, it’s also important to remain flexible and patient, responding and adapting to your baby’s needs as they develop. It’s quite common that during the initial transition period (2-3 week period around a nap transition) that your little one seems to be adjusting and timings are moving to a new pattern, only for them to suddenly be exhausted one day and need the nap much earlier than you were anticipating. This is really normal and could be linked to activity levels the day before, general developmental changes or may even be impacted by them developing a cold/illness which temporarily increases their overall sleep needs again.

 

Naptime at preschool. Two toddlers lying side by side whilst napping.

 

From 1 to no nap – the final transition!

 

The final transition from 1 nap to no naps can take a good few weeks or more. You may find that your little one can manage 2-3 days in a row with no nap, then needs a nap on the 4th day for example. If bedtime becomes trickier and it is consistently taking longer than 20-30 minutes for your little one to fall asleep, this can be the first good indicator that they are ready to stop this final nap altogether. Some children stop all napping in the early part of their 2nd year, whilst others continue to need a nap until 3-5 years old. Remember, we are all individual and have different needs as a result. Following your child’s lead can be the best way to ensure they are meeting their needs.

Some parents find that reducing the duration of the nap to a certain time is the best approach for their little one – so waking them after a shorter nap time. Other parents find that planning some quiet time after lunch can be enough to help recharge their toddler without needing a nap. E.G. –  reading together or watching an episode of their favourite TV show whilst snuggling together. I know that I used to look forward to post lunch sofa snuggles for 30-60 mins. It meant both of us got to rest and connect a little before starting any afternoon activities! You may feel a little sad when they stop napping all together, but it can also be quite liberating to no longer have to factor in how you will facilitate a nap if you are out and about for a whole day. You will then just find yourself joining the club of parents desperately trying to keep little ones awake at 4/5pm as you drive home from that fun day out = music up, windows open – whatever it takes to avoid that danger nap!!

 

 

In summary, nap transitions are just that, a period of transition that is a result of the natural development stage that your little one is at. Finding a balance that works for both you and your little one can be the key to helping each nap transition be as smooth as possible. Remember, your dedication and love are what truly matter, and with time, this transition will become just another step in your wonderful journey together.

 

 

Liz Farrant IBCLC, HSCP January 2025

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