If your baby is reaching the age of 8 months, you may have noticed that their naps have become longer and more consistent. They may have even started sleeping through the night, or only waking up for one night feed. You may feel like you have finally conquered your baby's sleep troubles, but then something seems to change overnight. Suddenly, your baby begins to refuse their third nap of the day. This refusal happens daily for a week, and you may feel frustrated and confused. How could your baby have slept so well last week on three naps, but now they are refusing the third one? It's normal to feel panicked in this situation, and you may feel like you have lost the feeling of having conquered your baby's sleep.
If your baby is resistant to taking naps, it could be because they are outgrowing the wake windows of a three-nap schedule. These wake windows are usually between 2 to 2.75 hours long. In order to fully transition to a two-nap schedule, your baby will need to be able to stay awake for longer periods of time, typically around 3 to 3.5 hours. If you think your baby is ready for this transition, it's a good idea to monitor their wakefulness and try to extend their wake windows gradually to see if they are able to handle longer periods of wakefulness.
Before we discuss how to handle the transition, let's talk about the most common signs that your little one is ready to move from three naps to two naps per day.
Age: Your baby should be at least 8 months old, or very close to their 8 month past due date.
Difficulty fitting in the third nap: If you are having trouble fitting in the third nap by 4:30 PM, it could be a sign that your baby is ready to transition. It's important to note that all day sleep should conclude by 5:15 or 5:30 PM, which will result in a bedtime closer to 8 PM.
Skipping or protesting the third nap: If your baby consistently skips or protests the third nap, it's a good indication that they may be ready for the transition.
Waking up at night: If your baby starts waking up at night regularly for periods of time, it could be a sign that they need less daytime sleep. For example, if your baby is waking up at 2 AM and playing in their crib until 3:00 or 3:30 AM, it could be a sign that they are ready to drop the third nap.
Earlier wake up time: If your baby used to wake up at 6:30 AM and now they are regularly waking up at 5:30 AM, it could be a sign that they need less daytime sleep.
Difficulty falling asleep for naps: If your baby is taking longer to fall asleep for naps because they simply aren't tired, it could be a sign that they need less daytime sleep.
It's important to make sure that your baby is ready for this transition, and that they are showing consistent signs of being ready. It's not enough for your baby to have one or two nights of bad sleep or to reject a single nap. The change should be a consistent trend, not a variable issue. If you're not sure whether your baby is ready, it's always a good idea to consult with your sleep consultant. They can help you determine whether your baby is ready for the transition and offer guidance on how to make the transition as smooth as possible.
What Nap Gets Dropped?
When babies transition from three naps to two naps per day, it is usually the third nap that gets dropped. This nap is typically a shorter catnap that lasts between 30 to 45 minutes. After the transition, your baby will have two longer naps that are spaced evenly throughout the day. It's important to note that bedtime may need to be moved earlier after the transition to ensure that your baby is getting enough sleep. Be prepared for some adjustments as your baby gets used to their new sleep schedule. With time, things should settle into a new routine.
How exactly do you do this?
When you're ready to make the transition from three naps to two naps per day, it's important to do it slowly. This transition can take anywhere from 1 to 2 weeks to complete, and there will be days when your baby may need the third cat nap, early bedtimes, or short naps. Here are some steps you can follow to make the transition smoother:
Shorten the cat nap: If your baby is still using the third nap, try shortening it from 30 minutes to 15 minutes for a few days as you make the transition.
Lengthen the wake windows: Gradually extend the wake windows by 5 to 10 minutes each day, so that the second nap ends 3 to 4 hours (depending on your baby's age) before bedtime.
Prepare for early bedtimes: During the transition, it's important to watch for your baby's sleepy cues. If naps are rough or shorter than usual, consider bumping up bedtime to ensure that your baby is not overtired at bedtime.
Practice consistency: Consistency is key when it comes to helping your baby sleep well. Establishing consistent sleep cues, such as using a sound machine, creating a dark sleep environment, and using sleep sacks, can help your baby settle to sleep more easily at night.
Remember to be patient and understanding during this transition. It can be challenging, but with a little bit of planning and effort, you can help your baby make a smooth transition to a two-nap schedule.
The big key sign that your baby is ready to transition from three naps to two naps per day is when they are able to take two longer naps during the day (Ideally 1-2 hours long) and have longer wake windows in between. This progression indicates that your baby's natural circadian rhythm is ready for this change. Here is an example of what a two-nap schedule might look like:
7 AM - Wake up
9:45-11:15 AM - Nap 1 (2.75 WW)
2:30-4 PM - Nap 2 (3.25 WW)
7:30 PM - Asleep (3.5 WW)
Keep in mind that every baby is different and may have different sleep needs. This is just an example, and you may need to adjust the schedule to fit your baby's specific needs. It's always a good idea to consult with your pediatrician if you have any questions or concerns about your baby's sleep schedule.
Again, remember that transitions take time and can be difficult. During the process, it's normal for your baby to experience early wake ups, night wakings, and short naps. It's essential to make sure that your baby is ready for the transition and is at the right age. The closer you can get your baby to 8 or 9 months, the smoother the transition is likely to be. It's a delicate balance, but with time, things will work out.
Here are some sample schedules for babies 7-9 months old going through this transition.
Three-nap sample schedule
Morning rise 7:00 AM
1st nap 9:15 AM - 10:30 AM (1.25-hour nap) 2.25 hours of awake time before 1st nap
2nd nap 1:00 PM - 2:15 PM (1.25-hour nap) 2.5 hours of awake time before 2nd nap
3rd nap 4:45 PM - 5:15 PM (30-minute nap) 2.5 hours of awake time before 3rd nap
Get ready for bed7:00 PM
Asleep by 8:00 PM 2.75 hours of awake time before bedtime
Two-nap sample schedule
After dropping the third nap, the new two-nap schedule might look like this, with later naps, longer wake periods, and an earlier bedtime:
Morning rise 7:00 AM
1st nap 9:45 AM - 11:15 AM (1.5-hour nap) 2.75 hours of awake time before 1st nap
2nd nap2:30 PM - 4:00 PM (1.5-hour nap) 3.25 hours of awake time before 2nd nap
Get ready for bed 6:30 PM
Asleep by 7:30 PM 3.5 hours of awake time before bedtime
If you feel like you need a plan and support to get through the 3 to 2 nap transition, consider reaching out to me for professional guidance. I can help families navigate nap transitions and ensure that their babies are getting the sleep they need.
You can email me to schedule or book online a free discovery call to discuss how I can work with you to get through the transition smoothly. Overall, it's important to be patient and remember that transitions take time, but with the right support and guidance, you can get through it.
