Baby's Nap Schedules: Transition from 3 to 2 or Dropping to 1
What’s the Science Behind Nap Transitions?
Nap transitions happen as your baby’s brain and body mature. Over time, their sleep pressure (the natural drive to sleep) builds more slowly, and they’re able to stay awake for longer stretches. That means naps begin to consolidate from three to two, then eventually to just one.
Here’s what that typically looks like:
6 to 9 months: Most babies are ready to drop the third “catnap” and shift to two longer naps.
12 to 18 months: Toddlers often transition to one solid nap after lunch.
Some children move through these changes quickly, while others take their time. Both are normal.
Expert Tip: These nap transitions often lineup with reduction in sleep needs and/or developmental leaps, like increased mobility or language bursts. You can expect a little extra fussiness or clinginess especially if there is a peak in separation anxiety.
Want one on one support for your nap transitions? We offer sleep support that helps you feel more confident & enjoy parenting more. Book a free 15 minute consultation.
How to Tell If It’s a Nap Transition or Just a Sleep Regression
Not all nap disruptions mean your child is ready to drop a nap. Teething, illness, travel, or big developmental changes can temporarily affect sleep. So how do you tell the difference?
Ask yourself:
Has the change lasted longer than 1–2 weeks?
Is your child still happy and energetic during the day?
Is the change affecting both naps and nighttime sleep?
If it’s short-lived or your little one seems overtired, hold steady with your current nap routine and offer support. If skipped naps, early wakings, or shortened sleep cycles have been consistent for two weeks or more, you may be ready for a transition.
Expert Tip: When in doubt, trust your instincts. If your child is fighting naps but crashing later, they may not be quite ready. Stay flexible and give them time to adjust.
So Your Baby Is Ready… Now What?
Once you’ve noticed consistent signs that your little one is ready to drop a nap, it’s time to start adjusting their routine. The key is to move slowly, stay flexible, and choose a transition strategy that feels manageable for both of you.
How to Transition a 3 to 2 Nap Schedule
The move from three naps to two typically happens between 6–8 months, though some babies are ready as early as 5–6 months. The third nap, often a short late-afternoon catnap, becomes more difficult to fit into your baby’s schedule as they grow.
You may notice that your baby resists that last nap, or that keeping it makes bedtime a battle. These are signs that your little one may be ready for a shift.
Signs Your Baby May Be Ready to Drop to Two Naps:
Around 7–9 months of age (sometimes as early as 6 months)
Frequently resisting the third nap or only taking it in motion (e.g., stroller, carrier)
Third nap pushes bedtime later
Bedtime becomes more difficult or nights are disrupted (false starts, early wakes, split nights)
Other naps are getting shorter
Baby is getting less night time sleep than usual
How to Support the Transition
Every baby is different — some adjust quickly, others need more time. Below are three gentle ways to support this shift:
Option 1: Extend Wake Windows
Gradually increase your baby’s wake windows, allowing them to stay awake longer between naps. As wake windows lengthen, the third nap will naturally fade away.
Option 2: Shorten the Third Nap
If your baby still needs the third nap some days, try reducing it gradually over the course of a week. For example, cap it at 30minutes, then 20, then 10 — until it disappears.
Expert Tip: As you adjust to two naps, keep a close eye on the final wake window. A baby with average sleep needs usually does best with 4hrs+ hours between their second nap and bedtime.
And remember: transitions aren’t linear. Some days your baby may still doze off during a walk or contact nap, and that’s okay. Stick to your plan with gentle consistency, and the new rhythm will settle in.
When Do Babies Drop to 1 Nap?
Most children transition to one nap between 12–18 months, though some show signs shortly after their first birthday. If your baby can stay awake for 5-7 hours+, it shows they are ready for one nap a day.
While your child may still need the same total amount of daytime sleep, their mid-day nap will typically become longer.
Signs Your Child May Be Ready for One Nap:
Resisting or skipping one of their usual naps for more than a week
Naps becoming shorter or more fragmented
Skipping a nap doesn’t impact your baby’s mood or energy
Staying awake during car rides (even when they used to nap)
Bedtime becomes a struggle, or they wake earlier in the morning or overnight
How to Support the Transition
Dropping to one nap can happen quickly for some toddlers and more gradually for others. Both approaches are normal — the key is to watch your child and respond to their cues.
Option 1: Gradual Transition
Instead of a nap in the morning, shift the morning nap later by 15 minutes every few days until it lands around midday. Gradually shorten the afternoon nap until it naturally drops off. This allows for wake windows of 5-7 hours+ on either side of the nap .
Option 2: Direct Transition
If your child can stay awake for longer periods easily, you might go straight to one nap a day.
Option 3: Flexible Days
Some families alternate between one-nap and two-nap days. This can be especially helpful during the early stages of transition, or when your child seems dysregulated. It's okay to offer a second nap on days when they need a little reset.
Expert Tips: Keep wake times fun and active. Fresh air, stimulation, sensory input and moving their body can help your child stay awake longer between naps. This can also help them sleep better at night.
Always better to throw in a later short second nap and later bedtime vs an early bedtime
Trust the process. Some days will be easier than others, and that’s okay.
And if you’re feeling stuck, overwhelmed, or unsure — we’re here to help. Reach out for personalized support during nap transitions.