The 3 to 2 Nap Transition — Pink Moon Sleep (2024)

In this post:

• When to transition

• Is baby ready

• How to drop the third nap

• How long does it take

• 2 Nap sample schedule

Have you been wondering if it is time to drop baby’s third nap? Knowing when it’s time and how to smoothly transition from 3 to 2 naps can feel a bit daunting and confusing. But nap transitions don’t have to be a dreaded experience! In today’s blog, we will answer all of your questions about the 3 to 2 nap transition, including:

“When should my baby be on 2 naps?”

“How do I know my baby is ready to drop the third nap?”

“How to drop the third nap?”

“How long does it take to transition from 3 naps to 2?”

When does it happen?

“When did your baby go from 3 naps to 2?”

Is there a “set age” that tells you it is time to drop the third nap? While it is helpful to have a general reference point, know that every baby is different. Your baby has their own unique sleep needs, sleepy cues, wake windows, and are developing along at their own pace. Typically, we see the transition from 3 to 2 naps happen anywhere between 6 to 9 months, although 6 months is on the early side and have personally seen this transition happen closer to 7 to 8 months and beyond. So, while some baby’s might be completely ready by 6 months, others will reach this milestone a bit later, and that is perfectly fine! In fact, I recommend waiting until you are certain baby is truly ready for this transition, otherwise you will be gearing yourself up for a mess of sleep related struggles.

Is my baby ready?

So, how do you know when your baby is ready to drop the third nap? Every baby can show different signs of readiness for this transition. However, here are the common signs to look out for…

Signs that baby is ready for the 3 to 2 nap transition

• Between 6-9 months

  While every baby is different, this is the general time frame when many babes are ready for the shift.

• Wake windows are between 2.5-3 hours

  Baby should be consistently able to remain happily awake between naps for at least 2.5 hours, but ideally closer to 3.

• Early rising

  While there are more contributing factors to why your baby may be experiencing early rising, it is one of the signs that your baby may be ready for a 2 nap schedule.

• Nap refusal

  If your baby is struggling or flat out refusing nap (especially the third nap), this is a clear sign that they are getting ready for the transition. If baby is protesting the third nap and you are unsure or not quite ready to commit to a 2 nap schedule (for example, baby is refusing the third nap, but can only handle less than 2.5 hours of awake time), you may consider offering a stroller, carrier or contact nap to see if they will accept the rest.

• Last nap or bedtime is getting later

  This one often goes in tandem with wake windows growing longer. As your baby is able to handle more and more time happily awake between rests, that last nap will get pushed later and later, which either means bedtime also gets pushed later or bedtime is a struggle because you have an undertired baby.

• False starts

  If you are putting baby down for bed at their usual bedtime only to find them waking up 30-60 minutes later, this can be a sign that their sleep pressure is off and could indicate that they are needing either less day sleep, or more awake time between sleeps (i.e. dropping the third nap).

• Consistent pattern

  If your baby has been showing multiple signs of readiness consistently, then it is telling that they truly are ready for a shift. Everyone has off days, baby’s go through sleep progressions, growth spurts and other developmental milestones that can affect their sleep from day to day. However, if your baby has been showing a consistent pattern for at least 3 days (but typically closer to 5-7), then it might be time to consider a shift.

How to drop the nap

When you have established that your baby is showing signs of readiness, the first thing you will want to do is gradually increase baby’s wake windows. Remember, wake windows are generalized and anecdotal, meaning your baby may need more or less awake time than is “recommended” for their age. I am a big believer in listening to their sleepy cues over strict schedules, but you can find balance here by following their lead and reaching the average age appropriate wake window. Start by increasing your baby’s awake time by just 5-15 minutes each day or even every other day for a really gentle, gradual approach. As your baby’s awake time lengthens, that last nap of the day will start to naturally drop off and bedtime will shift earlier. You can also offer a 30 minute “bridge nap” at the end of the day to help baby make it to an appropriate bedtime. During this transition period, you may notice that your little one is experiencing earlier wake ups. This is so normal when making this shift since it usually means that bedtime is a bit earlier than they are used to. Not to worry! Over time, your baby will become more adjusted to their new schedule and you can make adjustments as needed when it comes to your ideal bedtime.

How long does it take?

Like any transition your little one will navigate, this one takes time and patience. Depending on your unique circ*mstances, baby’s ages, temperament, sleep needs etc., your little one may master this new skill within a week or so, while others may take several weeks to get into a more consistent rhythm.

Conclusion

Many parents absolutely dread the nap transition. While it will take some time and patience for your baby to adjust to their new rhythm, they will get there at their own pace. Remember, your little one will go through many transitions throughout their childhood, so I encourage you to try not to dwell on the length of time it takes to “meet” this milestone, but to be present in the journey and soak up this time. It truly goes by way too fast.

Sweet dreams,

♡Rhaine

P.S. Baby not quite ready for the nap transition? Pin this post so you can reference when you’re ready!