When Do Babies Drop to 2 Naps? (and How to Cope With This Transition)

Babies love routine—but when it comes to sleep they can be full of surprises. One minute your little one is snoozing like a sleeping beauty; the next they’re giving a hard “no” to naptime. It’s no wonder parents are confused. If baby’s sleep suddenly seems unpredictable, it might be a clue they’re ready to drop from three naps to two.

For some babies, a few simple sleepy-time tweaks will do the trick, but for others, the three-to-two nap transition takes time and flexibility. “If you’re a planner like me, having your schedule shift all over the place with unpredictable naps can be a bit frustrating,” shares Oregon mom of two, Esther Y. But there’s good news: “Your patience will eventually pay off when you start getting longer, more reliable patches of wake times, and baby sleeps better at night,” she adds. “Mine started finally sleeping through the night when we went from three to two naps.”

So when will your little one drop to two naps, and how can you help ease the transition? Here’s what experts and real parents say.

Why Do Babies Need to Nap?

You know baby should be sleeping regularly, but why is there such an emphasis on how and when they nap? It’s important to understand that naps are directly correlated to baby’s physical, emotional and cognitive health, says Katherine Wesley, PhD, a sleep psychologist at Children’s Hospital Colorado. “Without sufficient sleep children can develop problems with emotion regulation, attention, memory and learning, as well as behavior problems—and they’re more susceptible to illnesses.”

According to the Centers for Disease Control and Prevention (CDC), newborns need 14 to 17 hours of sleep each day, and infants 4 to 12 months need between 12 and 16 hours of daily sleep. When babies drop from three to two naps, it means that they are developmentally ready to handle longer wake windows without becoming overtired, and that they need that extra awake time to sleep well, explains Cara Dumaplin, RN, BSN, a certified pediatric sleep consultant and the founder of Taking Cara Babies. So when do babies drop to two naps? And how can you tell if baby’s ready? Read on for everything to look for.

When Do Babies Transition to 2 Naps?

According to Wesley, babies are typically ready to make the three-to-two nap transition between 6 and 9 months. “Most babies transition to taking two naps a day, usually one in the morning and one in the afternoon at consistent set times,” she says.

That said, remember every child is different and there might be some variation as to when your kiddo drops their third nap—when they’re ready to drop from naps to one nap, which will likely be around the time they’re 18 months old. “Parents shouldn’t worry if their child doesn’t ‘follow the book,’ as long as they’re getting enough sleep in a 24-hour period,” says Gita Gupta, MD, a pediatric pulmonology and sleep medicine specialist at Johns Hopkins Children’s Center in New York.

Signs Baby Is Ready for the 3-to-2 Nap Transition

So how can you tell if your little one is ready to adopt a two-nap schedule? The experts say these are the signs to look for:

• They’re at least 6 months old
• They’re having trouble falling asleep
• They’re regularly waking during the night
• They’re refusing naps
• They’re struggling with short naps
• They require a bedtime after 8 p.m. so they can fit the third nap into the day
• They’re suddenly waking earlier than usual

How to Transition to 2 Naps

Like most things, rushing into a new routine before baby’s ready isn’t going to be helpful in the long run. Instead, watch out for consistent signs that they’re ready to drop to two naps. If they’ve followed the same patterns for a week or more, they’re likely ready to transition from three to two naps.

Once baby’s ready to transition, it’s usually the late afternoon nap (i.e. the last one of the day) that’s dropped first, explains Colleen Kraft, MD, a pediatrician at Children’s Hospital Los Angeles. “As they drop this nap, parents may need to alter the new nap schedule to move the first nap to mid-morning and the second nap to mid-afternoon,” she adds. Wesley suggests moving the first morning nap later or the last afternoon nap earlier by 15 to 30 minutes every couple of days until you reach your desired nap times.

You might also consider baby’s wake windows during the transition. Many caregivers find that having a strict schedule can be challenging as day-to-day habits and patterns fluctuate, notes Gal Barak, MD, an assistant professor at the Baylor College of Medicine. Instead, focus on how long your child is awake between naps and bedtime. Dumaplin suggests add about 30 minutes of awake time to each wake window.’ But how can you help baby stay awake longer to stretch this time out? Focusing on physical activity and stimulating baby’s mind during their wake windows. “Get outside, provide floor time, dance together, splash at the sink, go for a walk or read books,” she suggests.

2 Nap Schedule

While each baby will have their own quirks, establishing a new nap schedule is something the whole family can get in on. After all, “baby’s schedule depends on the routine of the family and the child’s other caregivers,” Gupta says. “The most important thing is to figure out what works for baby within the family context, and to stick with it.”

According to Kraft, a sample baby schedule with two naps might look like this:

• 7am: Wake up and nurse or bottle-feed, followed by playtime
• 9:30am: First nap (aim for two-and-a-half hours of awake time before this nap)
• 11am: Feed baby, followed by playtime
• 2pm: Second nap (aim for three hours of awake time before this nap)
• 3pm: Feed baby, followed by playtime
• 7pm: Bedtime (aim for three-and-a-half hours of awake time before bedtime)

Whatever schedule you adopt, baby will thrive on consistency, emphasizes Wesley. “Naps should be at the same time every day to help set baby’s internal clock.” Having baby sleep in the same location (i.e. their crib) for all naps and nighttime sleep can also help them solidify a sleep schedule.

Tips to Cope with the 3-to-2 Nap Transition

Even with the best intentions, you might find baby’s new sleep schedule a little tricky at first, but you and baby will get there with a little trial and error. Below, some tips from experts and parents to help ease the transition:

• Have active mornings: For Esther Y., the trick was to stretch her daughter’s wake windows by increasing the level and variety of her activity. “I planned morning outings, like a walk in the park (met up with a mom friend, coffees in hand, babies in strollers), followed by some playtime with books and sensory toys. This ensured she was tired enough to take a longer nap,” she says.
• Follow baby’s cues: Transitions for naptimes will happen slowly and are often centered on baby’s cues. You want to avoid making any big changes to their naps too quickly. “Follow their lead,” advises Wesley. “Overall, if baby isn’t on a perfect nap schedule, but they’re happy and alert throughout the day, don’t stress about naptimes or nap schedules.”
• Avoid baby getting overtired: Overtired babies have a harder time falling asleep and staying asleep, Wesley says. If you notice baby’s consistently overtired by the time their bedtime rolls around, it could be an indication they’re not getting enough daytime sleep and that they aren’t ready to drop to two naps. As is true with all aspects of development, each baby will go at their own pace, and some may take longer to make the transition.
• Ensure a long-enough wake window before bedtime: If baby’s last nap of the day is too close to bedtime—or past 4 p.m.—they’ll likely have a harder time falling asleep at night.
• Manage expectations: Ko I., mom of one in Seattle, is currently going through the three to two-nap transition with her 7-and-a-half-month-old son. She’s learned that much of this transition is out of her control—and that’s okay. “I can’t really control when he wakes up. I can’t control if he’s going to drop the third nap or not,” she says. “We use a few tips and tricks (contact napping, dark room, etc.), but nature usually runs its course. All I can truly do is be mindful of when the last time he woke up was and be aware of how overtired he might be when it comes to bedtime.”

One of the most important tips is to remain calm and be patient with the transition. Establishing a new routine can take time, and it’s perfectly normal for your little one to revert back to three naps some days while they’re adjusting.

Dropping the third nap might initially throw you for a loop but baby will fall into a new sleeping rhythm soon enough. The good news is that with patience and consideration, you can set baby up for great sleep health for years to come.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.