Baby Bitesize: Nap Transition Guide & Common Signs of Readiness

Parenting is full of transitions – some we anticipate, and others sneak up on us. One of the trickier ones that many families face is the nap transition phase. Whether it’s moving from three naps to two, two to one, or saying goodbye to naps altogether, knowing when and how to make the change can be overwhelming.

In this article, I want to share everything you need to know about nap transitions – based on developmental science, hundreds of client stories, and personal experience as a parent and sleep consultant. Let’s get into it.

Why Naps Matter

Before we talk about transitioning, let’s talk about why naps are important. Naps:

• Shave off sleep pressure so babies and toddlers can make it to bedtime without becoming overtired

• Support learning and memory – they help store short-term experiences into long-term memory

• Build emotional regulation – well-rested children are generally more resilient and calm

As your child grows and develops, they begin to handle longer awake times. This natural progression is what leads to nap transitions.

The Three Major Nap Transitions

1. From Three to Two Naps (Typically 6–8 Months)

This is the first major shift and often the hardest to notice. Around six to eight months, many babies begin resisting one of their naps, usually the last one of the day. You may also notice:

• Bedtime battles

• Increased night waking

• Early morning wake-ups

These are all signals it may be time to drop the third nap and shift to a more consistent two-nap routine.

2. From Two to One Nap (Typically 15–18 Months)

This transition is more obvious and sometimes a little emotional. Signs your little one may be ready include:

• Long delays falling asleep at naptime or bedtime

• Shortened naps or catnapping

• A nap starting to interfere with night-time sleep

It’s important to go slow here. Some children transition earlier (as young as 13 months), while others need more time. Always look for consistent signs before making the change.

3. From One to No Naps (Typically 2.5–3 Years)

This is a big one – and often harder for the parents than the child! Around this age, children begin to manage full days without naps, especially if their overnight sleep is consolidated. However, development plays a role too. At 2 years old, many toddlers assert independence and may resist naps, even if they still need them. Don’t drop naps too early – this can backfire with disrupted night sleep, tantrums, and overtiredness.

Two Developmental Phases That Confuse Parents

There are two big stages where nap resistance skyrockets due to development – not necessarily readiness:

• 12 Months: Independence is blossoming. Many babies resist naps because they’re discovering autonomy.

• 2 Years: Tantrums, boundary testing, and a strong “no!” can lead you to think naps are done. Often, they still need them!

In both stages, hold off on removing naps too quickly. Trial and adjust with flexibility.

Five Key Signs It’s Time for a Nap Transition

Here’s how to know it’s time to adjust your child’s nap schedule:

1. Persistent Nap Resistance
   They're consistently fighting a nap that used to be easy. If this is happening most days, it's worth reviewing their routine.

2. Shortened Naps
   Catnaps instead of long stretches could mean their nap structure needs an upgrade.

3. Bedtime Battles
   If bedtime is becoming later or harder, they may not have enough sleep pressure due to too many (or too long) naps.

4. Increased Alertness
   They’re showing no signs of being tired – even when it’s “nap time.” Their body may need more awake time between naps.

5. Mood and Behaviour Changes
   More meltdowns or fussiness can come from being overtired or having naps that interrupt healthy night-time sleep.

The Importance of Following Your Child’s Cues

While we have guidelines and age ranges, the most important factor is your child. Every child is unique. Some may transition earlier, others later. Some may need more support or more gradual adjustments.

The biggest gift you can give yourself is permission to observe, adjust, and try again if needed.

Need Extra Help?

If you're navigating a tricky nap transition and want more clarity, grab the Nap Transitions Guide – a handy little handbook that walks you through each major transition, signs of readiness, and expert tips from supporting hundreds of families.

Final Thoughts

Nap transitions are a natural part of your child’s development, but that doesn’t make them easy. With the right information, support, and a good dose of self-compassion, you can make these shifts smoother for both you and your little one.

And remember: parenting isn’t about perfection. It’s about experimenting, observing, and adapting – just like our kids do every day.

Quote to take with you:
“Parenting isn't about finding the perfect answer. It's about experimenting, learning, and adapting along the way.”

Until next time, Thrivers – you’ve got this. 🌱